File :-(, x, )
Anonymous
Me in my fatty glory. I'm 5'11" and 240lbs. This is me at the start of the weight loss program and I'm going to blind you every few weeks with the process. It's been about 3 weeks and I've already lost 16lbs. It's not as much as I wished I could do, but it's healthy (I hope?) and I should be down to a more normal weight and shape in no time.

I'm a bit of a hermit so attending the gym was a bit of a no for me. I invested in some dumbbells (5 - 30lbs) as last I checked more muscles = more calories burned/higher metabolism. And the only exercises I really do is push ups and sit ups, which I just do as many as possible in 5 minutes each time (which I stupidly haven't kept too much track on). I'm afraid these aren't enough and they're working on the same muscles over and over and it's not going to help the rest of my body. Other than that, I do go running and swimming a lot to help lose weight, but that's not going to tone anything.

As you can see my entire body is fucked and all of it needs work on rather than specific parts, so I was wondering what is the best exercises for toning most of the body? Also without me having to buy space consuming equipment.


(For the record I don't eat junk food, I like to cook from scratch but I used to indulge in my own cooking. I've cut down my meals, balanced out different types and just in general cut down on the calories, so diet isn't an issue any more)

Much appreciated Anon.
Lets all stop being fat, being fat is awful.
>> Anonymous
>Lets all stop being fat, being fat is awful.

I wish my gf would agree on that. Good luck and keep us posted.
>> Anonymous
>>1315

I don't really understand how anyone can be fat and end up enjoying it. I was completely oblivious to the amount of weight I gained until I finally stood on some scales around Christmas and realised I had hit such a disgusting weight.

It's not goo for myself or for anyone else. It prevents me from doing things I really enjoy and feeling happy around people I loved (baww). It was time to do something and stop being so hideous. I just hope a lot of other people would do the same really.
>> Anonymous
Squats are very good for the quadriceps, hamstrings and glutes. A lot of people say that it is one of the core exercises so you could add that into your routine. As you become stronger you can use the dumbbells to add weight, however eventually I would recommend getting a barbell.
>> Anonymous
Harpoons. Man them.
>> Anonymous
>>1338

Yeah squatting would be handy, I can't believe that went over my head.

I was thinking of investing in a barbell but it'll take up a bit of space. Going to have to wait till I convert my old room into a gym I think.
>> Anonymous
>>1342

Nothing can penetrate my blubber.
>> Anonymous
LOL CUTTER.

GTFO
>> Anonymous
I'd hit it
>> Anonymous
Five pounds a week is a hell of a feat, good job! As you get closer to your healthy weight that should definitely slow down though, or you might have some kind of eating disorder. Remember, slow and steady wins the race; if you take your time and do it the right way it'll stay off forever. Good luck and keep us posted!
>> Anonymous
Also, you're fucking tall for a chick.
>> Anonymous
>>1372

Yeah, dramatic weight loss can be bad in many ways, the main concern is that I will have a lot of excess skin, if I do it a bit more slow then there will be less. But I won't deny that no matter how slow or healthy I lose this weight, there's going to be some left over.

>>1374
Indeed. I have an incredibly large frame, sucks but oh well.
>> Anonymous
>>1381

Actually unless you're killer whale massive(600lb plus) the loose skin will eventually shrink, it'll just take two or three years. And the tall girls attract the tall guys, it sucks having to bend over a whole foot just to give your girlfriend a goodbye kiss, lol.
>> Anonymous
rape u erry day n twice on sunday
>> Anonymous
>>1300
Its good to see you're proactive about getting fit (budding personal trainer here)

>>1338
Mmmm squats should definately be part of your routine (perhaps change to Deadlifts later if you want a change)

Another important factor is what you're eating and how much (and perhaps how often).
>> Anonymous
>>1300
>>1381
Good work. Even though I don't really want to see fatties it's a good idea to post here regularly as it will keep you motivated and going.
Also, don't lose weight too fast, excess skin is not a good thing. And yes, even though more muscles burn more fat, I'd suggest doing cardio before toning, your metabolism will be faster from doing cardio. Tone your body after losing excess fat.

And finally don't worry about your height, 5'11'' chicks can be fucking sexy.
>> Anonymous
>>1393

Actually studies have shown that anaerobic exercise does little to nothing to effect basal metabolic rate. You're 100% correct that cardio will cut the weight ten times faster than any amount of lifting, though.

For reference:

http://www.ajcn.org/cgi/content/abstract/55/4/795
>> Anonymous
>>1393
A combination of cardio and resistance (ie. wieghts etc.) will increase your metabolism for longer than just pure cardio
>> Anonymous
>>1406

I meant aerobic exercise, my bad. I guess I should sleep or something, fucking 3 am here...
>> Anonymous
>>1392

What exactly are deadlifts?

Anyway my diet isn't anything too special, I just cut my meals in half. Only time I eat a lot is for breakfast as I have a physical job and we don't stop for lunch, so I tend to just eat a bowl of porridge and a few pieces of fruit. Dinner consists of some piece of meat and usually loads of veg, occasionally potatos are added. Drinks tend to just be a lot of water, OJ and various fruit juices/smoothies.


As I said it's nothing special, but since I've cut down the size it seems to make quite a difference.
>> Anonymous
Eat six small meals a day, around every two hours
Drink eight tall glasses of water every day

Hello new metabolic rate!
>> Anonymous
>>1333

Well put. That's the message I've been trying to get through. If she looses weight she will be able to buy the clothes that she likes and if she can wear the clothes she likes her confidence will improve. Then she can meet people again, get a new job, go to the gym.

It's a spiral of happiness.
>> Anonymous
>>1428
http://en.wikipedia.org/wiki/Deadlift

Similar to Squats but they'll work your lower back too.

Sounds good, though make sure the juices/smoothies you're drinking arent packed with sugar, sometimes they can be almost as bad as sodas.

Also try and eat something during the day if you're missing lunch. Basically you have to keep your meals regular to keep your metabolism going.
>> Anonymous
awww good luck.
I wish I had something more interesting to say but I've been missing sleep.
>> Anonymous
>>1300
I FAPPED!
>> Anonymous
16 pounds for 3 weeks is unhealthy.
You should lose no more than 2 pounds a week.
Otherwise you're just losing water and lean body mass, and not much fat
>> Anonymous
>>1440
>>1440

this - if you're not eating anything during the day, or having three mahoosive meals with nothing in between, your body goes into starvation mode and starts stockpiling fat. eat lots of little small meals throughout the day. no crips or choc, that shit doesn't fill you up at all.
>> Anonymous
Good luck with your diet!
>> Anonymous
I didn't read the thread but as it's clear you've never done any exercise for a long time you should be going to a gym and training under the supervision of a coach, not working out at home following 4chan's advice
>> Anonymous
Good luck with it all.

And although exercises such as doing weights may not tone your entire body, it stills helps burning kJ. :)
"Other than that, I do go running and swimming a lot to help lose weight, but that's not going to tone anything."
This doesn't make sense, swimming is one of the most excellent ways of toning your entire body. Perhaps you're not doing it enough or wrong? You could possibly consult a personal trainer (if you could afford such a thing) or the internets about it. :D
>> Anonymous
>>1353
I bet my penis can.
>> Anonymous
Low self esteem? Body issues? Cutter?

Mmmm. Do want.
>> Anonymous
>>1718
I don't think posting her picture on a public forum wearing a bikini means low self-esteem. :p
I noticed the cutting scars too, but that's really none of our business.
>> Anonymous
>>1718
take it somewhere else, this woman wants help.
>> Anonymous
>>1726

Shush. If you can't see self esteem issues from a mile away then you will never be the abusive, asshole boyfriend that nerds rage about nice girls like the OP having.
>> Anonymous
>>1726I don't think posting her picture on a public forum wearing a bikini means low self-esteem.

I disagree. She's hiding her head. Even the most shy person can post pics of their bodies on the internet as long as their face isn't showing.
>> Anonymous
>>1730
Uh. What.
>>1745
Probably because she didn't want people recognizing her on the street or God knows where as the one who posted semi-nude pictures on 4chon.
>> Anonymous
You should focus on losing the weight and not toning up to begin with. 5lbs is way too much, in the early weeks you're obviously going to lose a lot more than that, because just changing your diet, increasing your metabolism and the amount of pure fat you have will burn a lot of fat.

You need to do a fuckton of cardio (HIIT, Google it) Jogging if your joints can take it, if you're going to try and do this fast then bets are your legs will be sore as hell after a few days which means you'll need to do upper-body cardio when your legs are too sore. Invest in a boxing bag, they're pretty cheap, and not only will boxing tone your arms enough, it also gives a pretty hefty cardio workout. google "Tae Bo" it's a upper-body cardio system.

if you have the time then you can tone the muscle under the fat while you're doing cardio to lose the weight. Running will do the majority of the work on your legs, Boxing the arms. There's a routine called a "Burpee" which exercises the major muscle groups at the same time. Burpees are by fat the quickest way to do a cardio workout if you don't have much time on your hands

Just try and stay to about 3lbs/week loss (early days it'll be more ~5-6/week which is safe) which is safe, and build the muscle under the fat so you have a smooth transition from fat to muscle and don't have bags of skin. and whatever the fuck you do don't cut on your eating, you should be eating as-much as you used to, just burn it off with cardio. Seriously, you could eat a feast of food and still be healthy as long as you work it off. Protein (chicken, tuna, egg whites) help muscle growth, Iodine boosts your metabolism, cayenne peppers too, actually cayenne's are basically god in food form when it comes to staying healthy.

Good luck, and you're not that bad looking, stop being so self-loathing e_e
>> Anonymous
>>1766

here.

Forgot to add that you should be eating ideally six small meals a day, so say if your caloric intake is scheduled to be 2000 Cals, then eat (2k/6=333.333~) so say 350cal snacks throughout the day, it's actually better to eat bigger in the morning and less in the evening too so perhaps start off with a 450cal breakfast, end up with 200cal last meal or something.

Oh, and 5'11" is hot, I wish there more tall girls ;_;
>> Anonymous
>>1681
i disagree, a coach can only motivate you and if you can find that motivation within yourself then why bother ? as for knowledge on what to do, well there are vast resources on the internet
>> Anonymous
no 2000 is a mans recommended daily intake not a womans, try 1300-1600. U wanna loose weight rite XD
>> Anonymous
Honestly Op, its gonna take more than just losing weight, I know plenty of ex-fatties who are just as messed up in the head, but skinny now. Mental Fitness is what you're gonna need.

http://www.amazon.com/Getting-Things-Done-Stress-Free-Productivity/dp/0142000280/ref=pd_bbs_sr_1?ie=
UTF8&s=books&qid=1203430849&sr=8-1

http://www.amazon.com/Habits-Highly-Effective-People/dp/0743269519/ref=pd_bbs_sr_1?ie=UTF8&s=boo
ks&qid=1203430836&sr=8-1

And if you have money to burn:
http://www.landmarkeducation.com/

Lemme summarize landmark for ppl who don't have money:
a. The story which is your life is a story you made up.
The story does not equal = what happened


Lets say for instance, you were a fat kid and everyone made fun of you for it when you were little. Thats what happened

Your story that you created: I am not worthy of having friends, I'll accept anyone, I don't deserve to be happy, I am a lazy slob because I am so fat, people won't like me or listen to me because I am fat, I have no will power b/c I am fat, etc.

We live for the story and in it. We love creating it, but it isn't what really happened. What happened was you were a fat kid, everything else in your goddamn head is a fiction you created to explain what happened.

This applies to every part of our lives and even who we are...they cover a lot more in landmark but the 7 habits book covers a bit of it and you can read it there.

Good luck ppls, remember, physical health is only a part of the equation, mental health is the other half.
>> Anonymous
>>1801

Yeah, a average mans intake which is based on his average metabolism.

if she's going to put on muscle (which increases metabolism), Change her eating pattern (which increases metabolism) and do Cardio (which increases metabolism) and eat foods which increase you metabolism then her metabolism is going to be through the roof, plus all the calories which are going to be burned through exercise alone, then she's going to have to eat more to put up with all the muscle gain she's trying to make on top of the fat she's burning (inb4oxymoron)
>> Anonymous
>>1745
I'm quite vain really, I don't really want certain people knowing this is me, although anyone who knows me enough on the net or IRL would be able to see that's me anyway because of my necklace/hair etc. Oh well. If I have self esteem issues or not, they really don't matter.

>>1766
Much thanks, that's really helpful. I'd like to keep my meals smaller though, I think overall it'll benefit. I'd desire food less and hopefully it'll help prevent me from ever putting the weight back on because I'll indulge less. I will have to start having food during the day though, probably just a few pieces of fruit would be sufficient enough right?
>> Anonymous
>>1809


Messed up in the head? I've been slim before and I felt great and confident, just once school was finished I became lethargic and didn't bother to do anything with my life hence how I pretty much got this way. Only reason I'd ever feel down or screwed up now is because of how I currently look, then again if you had that body surely you'd be pretty down too.

Weight loss, healthy routine and self control will keep me completely happy.
>> Anonymous
i'm 6'2" and 140lbs, just thought you'd like to know.
>> Anonymous
>>1822

your body takes roughly 2hrs to digest food, during that time your metabolism is raised and the energy required to digest food burns more calories. if you can't make the "6 meals a day" rule, then just try as hard as possible to keep your body in a state of digestion (certain foods take longer to digest/break down, complex carbs being one if I recall correctly)

And yeah, you'll always feel full even if you have minuscule amounts of food because it's how the body works. if you still feel hungry: drink water, the stomache can't differentiate between Water and food, so it still sends the "I'm digesting hence I'm full" signal to the brain

Treat this as your bible: http://rapidshare.com/files/70942739/Burn_The_Fat__Feed_The_Muscle_-_Tom_Venuto.pdf.html

and you'll be there in no time
>> Anonymous
...
MOAR!
>> Anonymous
Hahaha, I love this new forum... the whole "let 4chan's army of muscular sociopaths whip your ass into shape" vibe, very cool.
>> Anonymous
>>1824
lol, how'd you go down this long road?
Skinny=happiness?
you were skinny=happy?
now fat=unhappiness?

"I became lethargic and didn't bother to do anything with my life"

like I said, physical fitness is only a part of the problem

"Weight loss" is physical but "healthy routine and self control will keep me completely happy" are all ways of living and central to mental health.
>> Anonymous
>>1853
Seeing the heartless cunts of 4chan be supportive is incredibly heart warming and determines me to get off my ass.

>>1847
I fucking love you right now.
>> Anonymous
>>1847
Actually, protein is great to eat to keep the digestive system working, since it's harder for your body to break down than alcohol. It is also in theory helpful to building muscle.

However, don't have too much of it, as it does put strain on your body as alcohol does, so too much will just make you crash.
>> Anonymous
>>1894

I'd ask /ck/ about what foods are high in protein but they're slow today. Any recommendations on high protein but still non-fattening foods?
>> Anonymous
tall chicks FTW if you want tall manly sons tocarry on your line.
>> Anonymous
Definitely do some cardio, and please do updates.
>> Anonymous
it's funny, a lot of fat people look totally different once they drop the weight. it's not just the body, but the face too. a lot of them are actually good-looking people.

i hope underneath that fatbody is a hot babe waiting to come out. good luck, OP.
>> Anonymous
>>1913

Chicken Breast (most white meat too)
Eggs (whites specifically), Try 1yolk/2white egg omelette
Basically any kind of fish. Tuna espeically
Red meats such as Pork and Beef have some, not as much as white meats
Milk and Dairy Producs (the less processed the better) such as cottage cheese etc
Tofu if you're a veggie.

Tuna, Chicken (No fat chicken breast with no skin is basically the purest you can get) and Turkey are usually the best to eat, on top of eggs.
>> Anonymous
Sex. No, seriously. I was a fatass until I got a girlfriend and we fucked like rabbits daily and by the end of it I was toned as hell.
>> Anonymous
>>1300
Is this a troll? You look awesome.
>> Anonymous
>>1992

no but you are!
>> Anonymous
Are you inhaling in the picture? or do you really have some kind of buldge above your bellybutton?

Anyway you're not that ugly, I'd hit that! but I'm not going to lie and say you don't need to lose some weight
>> Anonymous
ID FUCK U FAT BITCH
>> Anonymous
you wear your fat really bad
most people who gain some weight aren't all weird and bulgey about it.
>> Anonymous
>>1997
I just like this bodytype a lot. Oh well.
>> Anonymous
If you're just trying to lose weight, it's ok if you just work out the same muscles. Working out your whole body with light weights is how you tone (toning does not mean losing weight). Losing weight is just working hard so your body has to start burning the calories that you store, literally causing you to lose weight.

Also, running, and especially swimming, are great for toning, if you're working hard at them, and not just off for a nice swim at the beach or something. I like running when you're trying to lose weight, because you feel when you hit your pace. What that is, is when your body switches from using carbs to using fat for energy. You'll still be sore from the workout, but you can feel it literally get easier to run, and sometimes it feels like you've caught your breath. You can get your body to star using fat for energy with weights, but if your muscles are already worn out, it's harder to tell that you've done so, and that you should keep working out. However, the fact that you're doing cardio with weights will probably solve that problem.

As for your theory with the increased metabolism via muscles, that's what I did when I started working out. I can't tell if that worked though, because it was in high school and I joined wrestling shortly afterwards, and that's when I lost my weight. However, when I eat like total shit over the weekends now, I don't gain a whole lot of weight, so I'm assuming, then, that it does make a big difference. Good luck to you, and keep at it OP.

Also, I'm recommending this in like every thread, so why not:

exrx.net
>> Anonymous
>>2066


Women tend to get rolls of fat whereas men tend to just have one large buldge, at least what I noticed. It's very weird really, I hate that buldge above my belly button the most because I can usually cover up most of the other fat easily with certain clothes but that buldge just fucking sits there, and I don't want to end up wearing a corset 24/7.

>>2078

I used to think I wore the fat fairly okay but I was pretty deluded. But then again I am extremely overweight, I think once I lose even a small amount my body will look a bit better. Even when I was slim I always had large hips/breasts and thighs (thank fuck) so that's usually where I store my fat the most. Goddamnit I can't wait to be slim :(
>> Anonymous
>>2214
>I used to think I wore the fat fairly okay but I was pretty deluded.

Post a clothed pic. I can't imagine it looking bad.
>> Anonymous
     File :-(, x)
>>2221

Doesn't really help. I wear just t-shirts and jeans so I end up looking like a really fat man.
>> Anonymous
>>2488
Maybe if you didn't wear all black you wouldn't look like so much of an avocado.
>> Anonymous
>>2488
You look like you're made of curvy and awesome. Meh.

Anyway, do you make daily records of your weight? Do that, and once you have an exercise and eating routine that makes you drop tiny amounts steadily, just stay on that. I don't think you need anything drastic apart from the basic calories in=calories out and general toning thing.
>> Anonymous
>>2509
Low standards are low.

Honestly, trying to pick up on fat chicks is not going to help anyone.

If there's a chick that's a reasonable/skinny weight and she wants to lose weight, I'll be the first person to tell her she's a dumb cunt and is fine.

But saying that kind of stuff to someone who's obviously overweight is idiotic and you're actually hurting them by doing it.
>> Anonymous
>>2498

BUT BLARK IS SLIMMING. I do actually wear colours but it's still just t-shirts and jeans. clothing for fat chicks are disgusting and aimed for 50 year old women, Once I slim down then I'll wear better clothes.

>>2509
Making daily records is very discouraging because you can increase in "weight" dramatically and then lose it all again within an hour, tends to depend if you've just eaten or drank much water, and while I do acknowledge sudden weight gain can be because I just drank 3 pints of water or something, it still doesn't stop it from hurting if I see I've just increased by 3lbs. I weigh myself every Sunday at 6pm and I'm happy with that routine.

>>2514
The compliments are fine and nice. Makes me more determined to lose this fat because if people think I'm attractive now then it seems I'll be a smoking hot babe when I get rid of it all. Haha
>> Anonymous
>>2514
>Low standards are low.
Different standards are different.

>>2538
>Making daily records is very discouraging because you can increase in "weight" dramatically and then lose it all again within an hour, tends to depend if you've just eaten or drank much water, and while I do acknowledge sudden weight gain can be because I just drank 3 pints of water or something, it still doesn't stop it from hurting if I see I've just increased by 3lbs. I weigh myself every Sunday at 6pm and I'm happy with that routine.
If you want (well, you should), you can enter it into an excel sheet or software to display averages. Every week is pretty inaccurate from a weight-tracking standpoint.>>2514
>> Anonymous
>>2538
>clothing for fat chicks are disgusting
www.torrid.com
>> Anonymous
>>2593

Thanks, but I'd rather not. Despite being overweight now I still find fat to be very disgusting. I hate seeing women show it off like it's something to be proud of so I wouldn't dare expose my body to the general public like that.

As I said, I'll wait till I am slim before I dare try changing my style.
>> Anonymous
>>2614
Please stop trolling.
>> Anonymous
>>2614
>Thanks, but I'd rather not. Despite being overweight now I still find fat to be very disgusting. I hate seeing women show it off like it's something to be proud of so I wouldn't dare expose my body to the general public like that.

Well, enjoy your mental health and body image issues that won't magically disappear with your fat. Sorry :(
>> Anonymous
>>2628


whut?
>> Anonymous
>>2631
You're a retard. She's overweight to the point of being unhealthy, has tons of cottage cheese and bulgy fat. Save the self esteem shit for skinny chicks who think they are fat, not 240 lb chicks.

Jesus Christ.
>> Anonymous
>>2631

That's really not the case.
Anyway, since we seem to have stopped talking about fitness I guess I'll let this thread die. I'll keep posting on my progress.
>> Anonymous
>>2638

Thank you. In all honesty I really hate people pulling the whole "oh you're not fat you're just curvy" thing. I'd rather have my boyfriend tell me every day I was fat and I need to lose weight than that I was fine the way I am. I am unhealthy and I do need to lose weight and people trying to make me think otherwise is doing worse than good.

As I said before, it's nice an encouraging to some extent but overall it seems very selfish to be making a girl who is blatantly unhealthy try to stop making herself healthy and attractive.
>> Anonymous
>>2666
well, there is a difference between "you fat cow" and supportiveness, though.
>> Anonymous
It's not important whether people tell you that you're fat or "just curvy". If you don't feel well in your body then change something about it or you'll get depressed like heck.

Anyway, keep it up!
>> Anonymous
>>1755

I am saying that the OP is a prime target for being in an extremely abusive relationship.

Best kind of girls don't expect any emotional reciprocation and blame themselves whenever they don't get any. Mental problems, poor body image, etc, are all great for that.

Land yourself one, and you get free sex with literally no string attached.
>> Anonymous
16 lbs in 3 weeks is incredible! Congratulations, OP. A good 5 lbs of that is probably water weight, though, so you'll probably lose slower from now on.

Swimming is a great exercise. Just being in the water helps you burn calories trying to adjust your body heat, and when you start swimming, you're working all your muscles. It's important to make sure your form is correct though -- I messed up my shoulder real bad swimming incorrectly in high school.

Also, I read your responses to some of the derogatory comments posted here and am really impressed by how mature you are. Go OP!