File :-(, x, )
Hi /fit/ Anonymous
I am really confused about weight loss. At first glance, starving seems like the way to go, but then you find out that starving is wrong and you need to intake calories to lose weight. But isn't there already calories stored up in your body that is ready to be burned? I read in my Psych book that some people believe that "you have to burn more calories than you intake". Then it later on goes to say that it is in fact, wrong. Metabolism slows down and all that so if you starve, your metabolism will adjust to this and become slow. I want to lose 60 pounds by September.

tl;dr...What is the best course of action in weight loss? Please be detailed. Plan of action would be helpful for a goal of 60 pounds lost in 6 months.

Thanks in advance.
>> Anonymous
>>40461I read in my Psych book that some people believe that "you have to burn more calories than you intake". Then it later on goes to say that it is in fact, wrong.
That sounds wrong. What I hear is that you have to burn more than you eat, but if you take in too few you trigger a "get fat" starvation response, so to actually lose weight you have to burn more rather than eat less.

Not sure what's confusing about that.
>> Hi /fit/ Anonymous
Not saying you're wrong, but you've never heard of metabolism slowing down if you are eating less?
>> Hi /fit/ Anonymous
So far the conclusion is eating lighter foods, but not a lot less. Then do a lot of exercises. If you think you can, please post a plan of exercise. Like 100 situps/crunches and 100 of whatever a day. I am determined :|
>> Hi /fit/ Anonymous
.
>> Beaver !D8rQiV7xz.
Stop flooding.

I'll answer, but don't flood.

First of all, you should start doing cardio. Get your heart rate up, and you'll burn the fat off. Second of all, or rather part two of first of all, SINCE IT IS JUST AS OR MORE IMPORTANT THAN EXERCISE.

Your foods. Read the labels. If it has High fructose corn syrup, it's out. If it has partially hydrogenated oils in it, it's out. If it has something that you aren't sure on, google the chemical name. If it looks like shit, it tends to be shit.


Diet right, and exercise. You'll lose the weight no problem by September. Lift weights as well, they'll make sure you don't look like complete shit when you lose all the fat, and get loose skin.

Don't use machines though, as they don't work connecting muscles. Also, be sure to use proper form. Don't be an idiot like me, and hurt your back because you didn't think before you lifted.

Light weights CAN AND WILL FUCK YOU UP IF YOU DON'T UNDERSTAND HOW TO LIFT PROPERLY!

Best of luck.
>> Hi /fit/ Anonymous
Thanks Beaver, but the only weights available to me are at school. I carpool home so I gotta leave asap. Would push ups, etc make up for lifting weights? If so I need a list of alternatives for lifting weights.
>> Beaver !D8rQiV7xz.
>>40487


Bodyweight exercises work on endurance more than the ability to lift more.

I'd really look into buying some weights. Also, I'd hold off on running for a bit. I'd recommends swimming or cycling since you seem like you're pretty heavy. Don't want to ruin your joints.
>> Hi /fit/ Anonymous
You're hitting everything spot on (nothing sexual intended).

I'll post if I have anymore questions, but for now, How do you quote a post? Yes, I'm a newfag.
>> Anonymous
>>40466
That's exactly what I said.
>> Beaver !D8rQiV7xz.
>>40502

>How do you quote a post?


http://www.4chan.org/faq.php#quote
>> Hi /fit/ Anonymous
>>40507

Thanks.

Ok I have questions now. Regarding the joints, I play basketball about 5 days a week for an average of 1 hour a day. That won't damage my joints too badly would it? I walk when necessary.

And what should I buy for the weightlifting? Dumbbells enough? And how much weight per dumbbell?
>> Beaver !D8rQiV7xz.
> I want to lose 60 pounds by September.

I would imagine jumping when your 60 pounds overweight isn't going to help them.

For weights, I'd look into buying a barbell, and performing compound lifts. (Lifts that activate lots of muscle groups. (Squats dead lifts and whatnot)

Price, I dunno, I got mine when I was underage B& in middle school and I'm 18 now.
>> Hi /fit/ Anonymous
>>40516

I mean how much weight per barbell or whatever. I'm a complete moron when it comes to weightlifting because I just never had the time for it. Also a link to a website covering these compound lifts would be helpful.
>> Beaver !D8rQiV7xz.
I'd recommend getting about 200 pounds, that way your can work your way up.

>Squats & dead lift.
http://www.exrx.net/Lists/ExList/HipsWt.html

Check out other stuff from that site as well. That way you can learn more, by just browsing.
>> Hi /fit/ Anonymous
>>40519

200 pounds to start? Ok I guess I'll try that. For Cardio, what do you suggest? I'm around your age so age isn't much of a factor. I have around 3 hours maximum of free time a day. I'll burn all of it if I have to.
>> Beaver !D8rQiV7xz.
>>40524


You can always buy more round weights to add to a barbell.

Do what you like for cardio. Otherwise, you'll quit. I prefer running. Others can;t stand it. Figure out what you like, and do that.
>> Hi /fit/ Anonymous
>>40527

Running would be bad for the joints, and I don't know what qualifies as cardio.
>> Beaver !D8rQiV7xz.
>>40529


Try swimming, or cycling then.

If you can join a gym, use the elliptical, it's great for heavy guys, since there is no resistance.
>> Hi /fit/ Anonymous
>>40531

I'm reading the site you gave me and most these target the butt. That's good, but what about the chest and stomach?

Barbells look like they cost a lot...I think I'm going to settle with dumbbells because I think they're much more affordable for me. This site is really helpful, especially how they give a .gif image of how to do each one. Dumbbells look the same as barbells in terms of how the workouts are done. Dumbbells almost surely are less effective so I guess I'll just do more.
>> Beaver !D8rQiV7xz.
>>40536

>Chest
http://www.exrx.net/Lists/ExList/ChestWt.html

>Waist
http://www.exrx.net/Lists/ExList/WaistWt.html

I'm off to bed man. Best of luck.
>> ScootsOA !AN26.8FkH6
The following is what I read, and what I am currently doing. Results are looking good so far.
1.Eat a small meal every 3 hours or so. This keeps the metabolism burning around the clock instead of just after three big meals. Since you want to have a calorie deficit, make sure your caloric intake for the day is about 500-750 below what your body needs. There are sites to figure what your intake is. Lots of protein is nice, cut out the fats. Eat fruits for the fat in them, its good fat. Eat as much vegetables as possible and as much as you want. They are good for you.
2.30-60 minutes of your choice of cardio 6-7 days a week. The higher the intensity of the cardio, the more calories you lose. You can do more obviously, but you get diminishing returns after about 60 min.
3. Three days a week of weight lifting. This could be risen to whatever, but since I am a fatty and new to lifting, three is enough to fuck me up. I'll post what I do each time in my next post, I have to dig them up.
4. Be active. Go outside instead of playing TF2. The sun is your friend.
>> Hi /fit/ Anonymous
Holy shit wait up, any way I can contact you if I have more questions? Via email or something?
>> ScootsOA !AN26.8FkH6
2-3 sets of 6-12 reps for these.

Bench Press with dumbbells (chest)
Dumbbell side lateral raise (shoulders)
One Arm Dumbbell row (upperback)
Dumbbell extension behind head (triceps)
Dumbbell Bicep Curl (biceps)
Leg Extension or lunge (thighs)
Standing calf raise (calves) 20-25 reps each
Lying leg curl (hamstrings)
Crunches (abs) 20-25 reps

I don't have a barbell, only dumbbells, so I choose all those that I can. Use the exrx site for how to do them. You can change out these exercises for another in that muscle group.

This is what I have been doing for the past 2 weeks, and I can already see changes. Given I was morbidly obese and anything would help, I think that this is working out.
>> Hi /fit/ Anonymous
>>405407

Hmmm...You play sports or anything to go along with the lifting?
>> ScootsOA !AN26.8FkH6
>>40549
No sports, as I don't usually have the time for the commitment. You need some weight training to counteract the muscle loss of cardio.
>> Hi /fit/ Anonymous
>>40547
Your input is appreciated. Can you describe your results? Like...How can you tell it's different?
Also I don't really want to be a big buff Mcgee...I just want to lose fat.
>> ScootsOA !AN26.8FkH6
>>40556
I've lost about 6 pounds total and I've noticed my man tits have shrunk a little. I'm able to do higher intensity cardio and do more reps in the time, so muscle growth is occurring. And remember, muscle uses more calories than fat. So the more muscle you have, the more calories you use while sitting on your ass, exercising, sleeping, etc.

You don't have to worry about being beefy at all. You only get like that with months of very intense weight lifting and a very strict diet. Weight training is part of losing weight, an essential part. You only have to worry about being super beefy if your doing steroids, which you are not.
>> Hi /fit/ Anonymous
>>40563

Hey that's cool, is there anyway I can contact you if I have more questions?
>> ScootsOA !AN26.8FkH6
I know posting my info on 4chan will probably come back to bite me, I'll do it anyway.

AIM- dainsane4
MSN- dainsane4@hotmail.com
>> Anonymous
>>40547
i am in the same boat as you as far as equipment. have you tried the straight leg deadlifts with the dumbbells. just wondering if these are effective replacements for barbell deadlifts. i tried resting the dumbbells above my shoulders with my legs far apart and feet pointing outwards for balance's sake, and did deadlifts that way but my arms/shoulders gave out much sooner than my legs did. not sure if this is effective.
>> Anonymous
>>40576
I added you. I'm Captain Awesome.
>> ScootsOA !AN26.8FkH6
>>40583
I am actually doing those in my regimen right now. I just modified that list to things I can actually do. Since I don't have a bench and I'm too pussy to go to the gym, I have to make do. I feel it mostly in my legs, and I can't even touch the ground yet. I guess I'll post what I'm actually doing with links to the exercises 8-)
>> ScootsOA !AN26.8FkH6
I do the exercises in this order:
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html
http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
http://www.exrx.net/WeightExercises/BackGeneral/DBLyingRow.html
http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html
http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html
http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html
Crunches
>> Hi /fit/ Anonymous
.
>> Anonymous
SQUATZ AND CARDIO
>> Anonymous
Drink green tea and eat lots of fruit and veggies to clean out your system so your body can adjust to a new routine safer and naturally. good luck!
>> don't worry....eat happy now 4th generation
While what on of them has stated, that squats and cardio is good. It by its self wont cut the mustard.
Fruit for breakfast, it will ensure that your matabalism is working on somthing to start the day. Streach in the moring before eating, it DOSE burn chalories and you will feel beter. Coffee is OK but no suger, artaficial sweetner.
Eat a snack between breakfast and lunch. Bannas are good, and yes they count as a veggie. OR oats or grain. you know the goos stuff. No candy.
For lunch try some type of large veagtable load. No it dosent half to be a salad, but if you eat bread make it wheat. With meat its your choice. Thought I would not recomend beef or pork. Beef is hard for the colon to excrete, and pork is no matter how it's cooked a fattier meat. Phesant and fish are best. NO not fried.
Now try your exercise. Not to much to fast. You dont want to hurt yourself. If you have such a large goal as 60lbs. there is some extra meat on you. My suggestion would be to try a low impact high burn video. The very best of these is (go ahead and laugh jerk offs) Richard Simmons. When I was stuck at a bad job for 6months as a personal trainer. I took a freinds advice and recomended it to some very over weight clients. On lost 40lbs. in 5 months though diet and good exercise. WOW!!!
For dinner eat meat and more fruit or veggies and watch the carbohydrates (those are for snack time in small amounts). Keep the starches low and if you want potatos, make them sweet potatos, no tempura style sorry.
Who ever you may be guy or girl. Remember. It's hard but worth it, and I at least will be rooting for you. You took the first steep and thats ask for help. SOOO good fortunes to you and all the best. Let us know how it goes.=)
>> Anonymous
>>40524
200 pounds of weights is nothing for squats and deadlifts
also, get a power rack