File :-(, x, )
fatty mcfatfat Anonymous
Alrighty /fit/, just to lay it all out there, Im currently hovering at 6'5" 300lbs and 29% body fat. I've always been fat, but now it's just plain obesity. For the past 3 months my diet has consisted primarily of:

Breakfast: 1/2c rolled oats with banana and 1tbsp honey

Lunch: Smart Ones microwaveable meal, apple, and granola bar

Snack: Grapes or Orange

Dinner: Stir fried bell pepper, onion, mushrooms using about 1-2 tbsp extra virgin olive oil and sauce made of chili-garlic sauce, lime juice and honey (or whatever else I may have in my pantry)

I know the microwavable meals are crap, but they'll work until I can get into a good rhythm.

What exercise would /fit/ suggest to help me drop the fat? My main problem is usually keeping up the will to do something after not seeing results, mainly because I'm a pussy. Underneath the flab I have a decent base, and I'm not looking to bulk or any of that, just burn off these moobs and gut....
>> Anonymous
Well start with some lighter cardio thats effective. Jumping rope for a time can definitely burn fat. Running is another choice. The main thing here is to be patient. As you said, you aren't and so you get frustrated with not seeing instant results. Its normal to be, but dont give up. it takes shit loads of time to develop a nice body, but you've already taken a first step with dieting. Remember that cardio can be done daily, so set some time aside for yourself.
>> Anonymous
If your new to cardio, it depends how you wanna do it.
Without machines - try walking long distances, or power walking, or light jogging. Jogging may hurt a bit on your ankes/knees though. Or bike riding.

So machines, i'd say rowing machine doing HIIT, bike machine, elliptical, or even walk on a treadmill, its up to you.

Good luck with it though, good to see your keeping a strict diet up and are trying to do something about your weight
>> Anonymous
>>191320

1) cardio is good
2) you're fat. jumping rope will not feel good and will not be good for you
3) you're fat. running will not be good for you because a) you're fat and b) your feet wont appreciate you being fat and you'll develop blisters like mad

as for cardio, i whole heartedly agree. I also recomend getting some free weights from walmart as well as some resistance bands which you can do various other types of exercizes.

Ages ago i downloaded the P90X workout videos off of isohunt. there is a kempo/boxing cardio workout that will leave you sweating after 20 min and needing a break after 45.

give that a shot. dont expect to do everyhing in p90X either. You need to do cardio/circuit training. Cardio. crunches, squats, lunges, pushups curls, etc etc etc. honestly i say do the cardio kempo from p90X but only at perhaps half or 2/3rds the recomended reps per the instructional video, walk at LEAST a mile each day at a brisk pace, and look at doing multi-muscle set exercises for your weights/resistance bands.
>> Hitler
As other people have suggested, start with some light cardio work.You definitely should consult a doctor before you start to train. A personal trainer may do you a world of good - if you can afford it.
>> Anonymous
OP here:
I've been told it doesn't count anymore, but I work retail, so for 6 hours+ of my 8 hour days I do nothing but walk around. I know the body gets acclimated to this amount of walking, but is it completely negated?

I bought a bike and like riding around here, it's rather hilly but I figure that's a good thing if I'm trying to lose weight. That and gas is too f#$^ing expensive.

My uncle gave me a 2 station weight machine. (I know they are crap for most of you guys, but it's conveniently in my garage.) It has a rowing station so I can incorporate that easily. Will the butterfly station help at all with losing these moobs, though?
>> Anonymous
>>192106
you can't lose the moobz without losing fat EVERYWHERE else.
seriously, you can't target fat at all.
>> Anonymous
p90X anon here.

to be more specific, without you going to a doctor, you need to gradually work yourself into things and learn your limits. this way you actually know what you're capable of and what does and doesn't hurt after a while. Since you're fatty mcfat, and I was as well at one time, but 3 inches shorter than you, this is what I did. Thankfully, I've done circuit training before so i know kinda sorta where to start. Above all, keep yourself hydrated and stop when it hurts :P

Currently this is what i use.
2 10lb free weights
2 20lb free weights
2 5lb wrist weights
2 10lb ankle weights
exercize mat
85cm high density workout ball
2 3band resistance bands. one short one long

all these can be snagged at walmart. you'll drop maybe about 70-100$ between everything. dont be a pussy about the money. its this or 1500$ for an ER visit because you stood up too fast and your blood pressure change caused you to have a syncopal episode.

decent running/walking shoes. you NEED these
>> Anonymous
day 1
get the fuck outside. 30 min. find an area where you can walk thats flat and comfortable for you. you need to walk 2 minutes and run/jog 30 seconds. the 2min walking is your cooldown time between runnins sessions. 30 min of this will be enough for now

GO HOME NOW

get out the 10lb free weights.

30 bicep curls each arm
30sec rest period
30 tricep lifts each arm
30 sec rest period

get the resistance band (long) secure it, normally to the top of the door. you should be able to simply shut the door on the middle of it. if you have no way to keep it secure. tie a rag in the middle of it so it acts as a stopper. Adjust the length so that the handles come to your collar bone area and are somewhat tense. do pulldowns with them. 30-40 of these.
30 sec rest
30 girly pushups. You can do these by either using your knees or balancing your lower half of your body on the workout ball.
30 sec rest period
50 sit ups/crunches on the workout ball
30sec rest
30 oblique crunches on the workout ball
1min rest period
20 'burpee' reps. google it. burpee exercise
1 min rest.
start over with your free weights and do this cycle 2-3 more times. DO NOT rush your way through it. You're trying to gauge what your body is comfortable with. you also want to focus on keeping tension while extending and retracting your muscles during each workout.
>> Anonymous
Day 2
Back outside. 30min walk run same as yesterday
back home
20-30 lunges
30sec rest
30 deadlifts with the 20lb weights. do these slow. since you're fat you may have pre-existing back problems.
30sec rest
strap on the 10lb leg weights.
30 outer thigh leg lifts. standup. balance against the wall. lift outer leg, bend knee, and raise until perpendicular to the ground if you can. since you're fat you've got to have enough leg muscule to move your body. this should be somewhat easy.
30sec rest
get the exercise ball
kneel and lean your torso onto the ball. balance with your hands. with the weights on your legs, lift/kick back and up with your legs. do this 30 times
30sec rest
50 situp/crunches on the ball
30sec rest
20 oblique crunches on the ball
1 minute rest
start over with the set. do it 2-3 more times

then simply start cycling through the days. do day one then day two then back to 1 then back to 2. the point here is that you're working totally different sets of muscles, giving each set a bit of a rest as you do the other set, so you dont have to do the whole workout one day take one day off workout the next day take another day off routine.

do this for 2-3 weeks. then increase your workout routine by 10%. this is a modest increase given your weight. do this for 2-3 more weeks. then increase another 10% on top of that. do this for about a month. after a 2month period of this, you should start to notice a lot of positive changes going on in terms of energy, stamina, how well you sleep at night, mental alertness, etc etc etc.

This is how i started. and its worked over the years. my own body is still a work in progress, but at least you've got an idea of what someone similar to you has done.

biggest motivation to do this is two fold
1) saves you money. healthier = fewer reasons to be in the hospital
2) be fat and dead or be in shape and happy. that was my mantra. it worked well for motivation.
>> Anonymous
Since your aim is to cut, I suggest you stop packing on so many carbs.
>> Anonymous
>>191336
Out of curiosity. I was overweight too. Lost much of it, still have 4kgs to go. I used to have blisters when I started running (I weighted 15kgs more then). Why did I have so much blisters ? I don't think there is more friction in the sock/foot/shoe intersection and it's not significantly hotter so.. any explanations ?
>> Anonymous
>>192169

because the layers of fat between your skin and your musculature of your foot were not 'jiving' properly. your feet had extra blood pressure going on, increased heat, vast ammounts of increased pressure, bones expanded due to the weight each foot had to bear under the load of your meaty body. rubbing two surfaces together generates a metric asston of friction. the difference between the shoe padding ,the sock padding, and the padding of your skin, your layers of fat on the soles of your feet, and the muscles of your feet kept rubbing and rubbing and rubbing

hence your blisters.
>> Anonymous
>>192174
Ah. I never imagined there could be so much fat on the foot that it would have suche consequences. Thanks for the info.
>> Anonymous
Recumbent exercise bikes are THE BEST solution for someone that's very overweight.

No impact to destroy your knees, and you can fucking sit down while you work out. You can put them in front of the fucking TV if you want, just make sure you do 45 minutes on that bitch every day.

You can move up to jogging or HIIT when you're in a more reasonable weight range, if you did it now it would annihilate your knees.
>> Anonymous
or simply put it infront of the computer and you can fuck around online while getting your workout at the same time.

I had a similar idea with a treadmill thats been done by others but the investment therein kinda sucked.
>> Anonymous
So did anyone have an answer about the impact of ~6 hours of walking at work? Since it's an everyday thing does the body simply acclimate so that the calories burnt are negligible, or does it contribute a decent amount? All of the calorie counters say that slow (2 mph) walking for 6 hours out of my 8-9 hour day burns around 2000 calories. I know that since it's not completely continuous it should be less, but not under 1000, right?

Also, what should I substitute in to cut carbs but still have a full feeling. I know rice should be avoided, but I sometimes use a 1/2 portion as a filler.
>> Anonymous
>>193279
I do the same thing. Considering the fact that I still have to work out after work, the calories lost are negligable. And, in your case, are VERY negligable. You need to do much more than carry your weight around if you want to lose it.
>> Anonymous
Also, cut out the granola bar at lunch. I can't imagine you need it after oats for breakfast. Depending on the type of granola bar, it's probably doing nothing to help you lose any fat. Replace your fruits with veggies every now and then.
>> Anonymous
The oats last for a while, but I eat my lunch around 7 hours after, at my sixth hour of work (OSHA limit before I get written warning)

I do vary my veggies a bit, between squash, zucchini, and celery, and I throw in some extra firm tofu every now and then.
>> Anonymous
>>Dinner: Stir fried bell pepper, onion, mushrooms using about 1-2 tbsp extra virgin olive oil and sauce made of chili-garlic sauce, lime juice and honey

You're Mexican. Cause those are the only veggies you eat, just like a Mexican.
>> Anonymous
>You're Mexican. Cause those are the only veggies you eat, just like a Mexican.

Actually, I try to base my dinners on Chinese cuisine. Real Chinese, not Americanized high-fat, delicious crap. The major staples in stir fry are bell peppers and onions, and I like mushrooms. Much like the Mirepoix of French cooking, it keeps things simple.