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Anonymous
OK /fit/,

I'm a fatass. And I know some of you are going to tell me to lurk me/google/all that but whatever.

I decided when I woke up this morning that I need to get healthier. I realize that means exercising more and eating better.

First I am 6ft2 and weight close to 300 pounds. What exercises should I be doing and how much?
I can swim/bicycle/walk and do body weight exercises, which should I do and how much?

And on to food, I'm still not sure how the whole 5-6 meal a day thing works.
But from what I understand I should make breakfast my largest meal calorie wise and make them smaller throughout the day? When you eat 5 meals does that mean breakfast then a small snack then lunch then small snack then dinner?

Or big breakfast, snack smaller than breakfast, lunch smaller than snack... until you are done

Also I am a college student and I live at home, so if I want to have healthy meals for dinner I'll have to cook them for my family. What are some "normal" meals I could make for the whole family?
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>> Anonymous
what u need my friend is to start making up your mind, if u want to get healtier u need to make a commitment.

After that, wich should be easy, change the times u eat a day from few big meals to small to moderate "snacks" each 3 hours. Dont try to check your calorie intake, dont worry about fats either, just concentrate on eating every 3 hours. FOR NOW, not forever concentrate also in leaving some foods in the past wich mainly are foods that dont have any important nutritional value or too concentrated nutritional value:
Candy for example, are simple carbohydrates, wich digest quickly in your digestive track, give u lots of energy in a very short time span, that will add to your weitght. Choose instead complex carbohidrates wich take longer to digest and give u less energy in a longer time span. Another important thing u MUST forget in order to get leaner, is FLOUR, its good for u, but a portion of bread, pasta or whatever else that contains flour is a lot smaller than a portion of whatever else, potatoes, meat, veggies, etc. Also Alcohol, empty calories. DO NOT BUY FAST FOOD under any circumstances, its quick, easy and stuffed to the ass with things u dont need, saturaded fats, trans fats, too many carbs and too few proteins. Consider substituting some or few of your carbs with proteins (fish, beef, chicken) if u are doing weightlifting.
>> Anonymous
After that, u have a decent plan on your diet, u can also try talking to your nutriologist. Now choose a good gym u like and begin your training, y am i telling u to go to a gym? well, while it may be expensive, its a huge step into the right direction. Being there is the first step to do exercise, and remember, the harder part is to step on the entrance of the gym. Also, u paid for a gym dud, dont waste your money if ure not going.

Weightlifting is great for gaining strenght, and in the long term, it makes u burn calories faster, but in the LONG TERM, that means, 1-2 years from the start.

CONCENTRATE on the cardio my friend, in order to lose weight, and there is no way around, DIET + CARDIO.

I hope for u the best, i was once like u and after taking my time to change, my life changed :D.

Keep investigating, keep researching, lurk is also good, and good luck :D

here is an exelent link full of information
http://fitness.scoobysworkshop.com/
>> Anonymous
Person about me had a lot of helpful info, and more is out there to be had. But, seriously, the best thing you can ever do to reach your goal is to be serious about it. Commit.

Since you're trying to lose mass, aerobics are the best way to go, but don't shun weight lifting. What you need to aim for is anything that gets and keeps your heart rate up over extended periods of time, so don't get on the bike and run yourself out in 5 mins.

I would also seriously recommend daily stretches, perhaps it doesn't seem like much but it'll really help you in a lot of ways. If you're really feeling like pushing it, sign up for a yoga class or buy some yoga tapes. Much of it is easy to learn, calming, and will get you into very good shape faster than you may think.
>> Anonymous
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>>276702
This post is nearly all wrong. First, cardio is not that important. Do 45 minutes maybe twice a week, for general conditioning alone. The extra couple of hundred calories you burn won't be a dent compared to simply not eating so much, but being cardiovascularly fit is its own reward.

The main battle against fat is waged in the kitchen. Eat less. Lower your carbs, like white bread, rice, and sugars.

Also, be advised that you need to lift right away. It has muscle-sparing effects during diets, plus newbies will often gain a few pounds despite a caloric deficits. Stay away from scooby's site, because he's a filthy quarter-squatter.

Download Starting Strength: look in /rs/ for it.
>> Anonymous
>>276724
But starting strength is written in a "for-trainers" POV, how can I tell on my own how well i'm doing the exercises?
>> Anonymous
>>276734

Stop trolling, faggot.
>> Anonymous
>>276724
thanks for that pic, I was going to back to squats today after I rested my body over the weekend
>> Anonymous
>>276734
No worries. If you are training hard enough, you'll have an out-of-body experience.

Seriously, just take what Rippetoe is trying to teach the coach and apply the germ of knowledge to your own form. You can figure out, for example, that deadlifts begin with leg drive because he's instructing the coach to say that. Also, check out vids on YouTube, there are even a few of Rippetoe himself.
>> Anonymous
>>276724

Sorry, 45 degree squats = fail.

Quads parallel to the floor, butt OUT, knees do not go over toes.

Simple, no?

Now SQUATZ
>> Anonymous
>>276748
That pic is from scooby's site. Don't blame the mesenger.
>> Anonymous
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>>276748
durrrr
>> Anonymous
>>276757

Care to share any better ideas, chief?
>> Anonymous
>>276760
Not now, chief, I'm in the fucking zone.
>> Anonymous
>>276763

>>276760
here.

LOL