File :-(, x, )
HALP ME /FIT/ Anonymous
5'9" at almost 240lb.
im over being a lardass.
i've been like this for about 15 years.
i desire to go down to 160lb.
realistically, how long do you guys figure that would take?
i wanna get rid of all the fat, tone up and be ripped, i have no desire of having a huge bodybuilder's body.
what's the best way to start reaching this goal? running? cardio?
im sorta clueless....
plus i have no motivation to run because it's boring since i dont own an ipod, etc etc.
suggestions plz.
>> Anonymous
Whoa...your abs!
>> anonymous
okay it will take you at least a year probably more to reach your goal. you will have to run. get a friend to go with you to keep you motivated or go to the gym and use a treadmill with a tv in it to wath while you run. Also dont feel embarassed about going to the gym, there will be plenty of others there trying to do the same thing you are doing.
>> Anonymous
cardio, and lifting 3 times a week for a year. You will probably have excess skin, might need minor surgery...but it will change your life. Believe me. It will CHANGE EVERYTHING about your life and only for the better. DO IT
>> Anonymous
ZERO CARB DIET YOU FAT PIECE OF SHIT
>> Anonymous
>>102495
op here-
dont i need carbs to like...live?

>>102489
six pack of jelly rolls amirite?

im just so fucking wide.
that cant be helped, can it?
i think im big boned.
>> Anonymous
Cardio first. Then when you've lost a lot of weight start weight training. Try signing up for martial arts/yoga classes or something to keep your motivation up if you get bored.
>> Anonymous
>>102495ZERO CARB DIET YOU FAT PIECE OF SHIT

I thought we were supposed to help the OP.

That doesn't sound like help...
>> Anonymous
>realistically, how long do you guys figure that would take?
Could do it in a year, 18 months easy.

>i wanna get rid of all the fat, tone up and be ripped, i have no desire of having a huge bodybuilder's body.
Good, that'll take a little longer though but sensible targets are good.

>what's the best way to start reaching this goal? running? cardio?
Fix your diet. Calorie count *everything*, make sure you're getting a good balance of carbs and protein still.

Try and do as much exercise as you can to retain lean body mass, saves putting the muscle back on at the other end. Just simple stuff will work, push ups, sit ups, SQUATZ, pull ups etc. Getting a bike could be a good idea if you don't have one.
>> Anonymous
Watch that video of that huge guy that could barely walk and had to use crutches to walk and worked his ass off and now he's fucking trim and muscled and can sprint around. /r/ link
>> Anonymous
op here.
fuck.
you guys are awesome.
really.
>> Anonymous
>>102527
4chan is cool sometimes :D

seriously though just to look at your body i think if you put some hard work in you could shed a lot of that fat in no time, JUST STAY MOTIVATED

NOW GO AND MAKE US PROUD
>> Anonymous
you're a bit shorter/lighter than me. i started working out like three weeks ago, lost about ten pounds so far.

if i can do it, so can you. do it.

i go to a gym every weekday, weekends off. i got a personal trainer to set me up with a program that im going to stick to over two months with three days of cardio/two days of weight training circuits + some cardio.

DO IT.
>> Anonymous
Ok, from there to ripped and toned would take about 1 and half depends.

i suggest for fat loss, do this, lift weights, then do HIIT (high intensity interval training)
then do some weights again, this is one workout btw. Oh and be sure to run on a empty stomach, no calories 4 hours before workout.

ok HIIT goes like this: (on a eliptical, bike or track) moderate pace (like a fast walk for 5 minutes)then sprint as hard as you can for a minute (or 30 seconds if you ain't in shape etc etc) then go back to a walk for another minute, and then sprint again...do this for about 20-25 minutes and you should see results real fast.

ok as for diet, cut out junk food (chips, desert, soda etc) you can have some but remember your calories. do this 18 calories per pound. (your weight) so right now you need 4320 to maintain your 240 weight so cut 500 to 1000 calories and you should start losing weight within a week.
>> Anonymous
*for the first two months.
>> Anonymous
>>102542

>>Oh and be sure to run on a empty stomach, no calories 4 hours before workout.

http://en.wikipedia.org/wiki/Hypoglycemia
>> Anonymous
also for motivation, looking better and losing fat is amazing at boosting your motivation. looking in the mirror and seeing yourself becoming what you want is SO CASH
>> Anonymous
ah, for the Hypoglycemia thing its not like your not eating at all. i meant eat a full meal and then go work out like 4 hours later. And its jsut for the initial fat loss, not long term.
>> Anonymous
>>102548
actually, both of you have some truth:

no MAJOR food should be had within *2* (not 4) hours... nothing at all within 30 minutes...

mix gatorade at half of the recipe strength for use during your run (to be carried in a nalgene)

I've done half marathon distance as part of a normal routine... I know what I'm talking about... this will prevent hypoglycemia, hyponatremia, AND dehydration
>> Anonymous
well, if he works out in the morning before work/college etc, it's imperative you eat something even small before you work out.

i started out as very overweight and it took me a good week or so of feeling totally nauseous and dizzy after workouts to figure out i needed to at least eat a muesli bar or something before i went to the gym in the morning.
>> Anonymous
>>102561
grab an aplle or something, that should be sufficient to avoid hypoglycemia
>> Anonymous
>>102564
apple*
>> Anonymous
hmmn, the Hypoglycemia is getting my attention, because i would wake up in the moring and just go workout and then eat breakfast, i never feel sick or anything after the workout...maybe i should eat like a cereal bar before working out jsut in case.
>> Anonymous
>>102572
hypoglycemia isn't a certain thing... if you haven't gotten it yet, you're unlikely too... a cereal bar won't kill you though (especially if you aren't trying to burn fat ATM, the whole run on empty stomach thing is to avoid cramps[@ 30 minutes] or to speed the rate at which the body goes from burning carbs to burning fat [@ 2 hours])
>> Anonymous
A Zero-carb diet is described as human carnivorism. It excludes dietary consumption of all carbohydrates and suggests fat as the main source of energy with sufficient protein. A zero-carb diet is also a form of a ketogenic diet, any diet causing the body to go into a state of ketosis.[citation needed] It uses mainly animal source foods.

The earliest and primary proponent was Vilhjalmur Stefansson, an Icelandic explorer who lived with the Inuit for some time and who witnessed their diet as essentially consisting of meat and fish, with very few carbohydrates during the summer in the form of berries. Stefansson and a friend later volunteered for a one year experiment at Bellevue Hospital in New York to prove that he could thrive on a diet of nothing but meat, meat fat and internal organs of animals.[1] His progress was closely monitored and experiments were done on his health throughout the year. At the end of the year, he did not show any symptoms of ill health; he did not develop scurvy, which many scientists had expected to manifest itself only a few months into the diet due to the lack of Vitamin C in muscle meat. However, Stefansson and his partner did not eat just muscle meat - they ate fat, brain, liver, and other varieties of "meat."[2]
>> Anonymous
>>102580
has nothing to do with this thread
hypoglycemia means you have little/no absorbable glucose in your bloodstream and your body *isn't* in a state of ketosis.... most often, hypoglycemia is experienced by insulin-dependent diabetics who haven't taken insulin
>> Anonymous
op. stop drinking soda, and stop eating crap first of all. This is the most important step. Go to the grocery store, stock up on oatmeal, eggs, fruits, veggies, milk, etc. get some whey protein powder. Just throw the junk out so you won't even be tempted.

Cardio is crucial but if you're out of shape (looks like you are) then HIIT might be too much for you. I'd suggest starting out with the elliptical if you're willing to get a gym membership, it'll be easier on your joints with that weight. After that it comes down to weight training, SQUATZ etc. When you have some muscle, your metabolism will be a lot stronger and will help with your fat loss goals.
>> Anonymous
ok after reading the wiki article a bit more and some google research, i think i overreacted, yeah its mostly for diabetics.

and yeah im currently burning off some more fat for the summer so i guess i'll keep up the no food/ morning workout thing for another week or so. thanks /fit/.
>> Anonymous
>>102587
his post was probably refering to:
>dont i need carbs to like...live?
and no, you don't need them to live
your body can make enough carbs for itself from protein (from some amino acids anyway) and fat (the glycerol part, not the fatty acid part)
>> Anonymous
>>102594
You eat nothing for breakfast then workout? that doesn't sound healthy..

Ideally, you should eat a big breakfast, medium sized lunch, and small dinner 3-5 hours before you go to bed...
>> Anonymous
no, i workout and then i eat a big breakfast.

i eat full meals a day, big breakfast medium lunch and a light dinner. I eat alot of fruits too.
>> Anonymous
>>102559
the plastic nalgene bottles are made out of (plastic #7 on teh bottom of the bottle) causes neurodisease
>> play !3rZQiXcf5A
It cannot be unseen.
>> Rawhide !o1IM47D3GI
Fatass here.

I've lost 30+ pounds since February jumping rope for two 30 minute intervals a day ( one after I wake up, one in the evening ). If you can't eat 5 small meals, eat 3 and nothing else ( what I did ). So far things are looking good and people are starting to compliment me. Only around 70-80 more pounds to go ( I'm 229 now and I started at 264).

Also, I'm around your height.
>> Rawhide !o1IM47D3GI
>>102487
Also, expect loose skin. Put money in the bank now.
>> Anonymous
     File :-(, x)
>>102487

Wait, ok, this is some shit i seriously dont understand.

This put me over the edge, i dug out my shitty old video camera and took a shitty ass pic of my shitty ass body.

This is me, i weigh THREE HUNDRED POUNDS i have no flab. I sit on my ass all day and play videogames, i eat pretty good though, never any fried food, no fast food, etc.

HOW THE FUCK CAN YOU ME SIXTY POUNDS LIGHTER THAN ME AND LOOK LIKE THAT...WHAT....THE...FUCK.
>> Anonymous
>>102678

me = be lol typos =(
>> Anonymous
>>102678
YOURE BOTH FAT PIECES OF SHIT

HIT THE TREADMILL FUCK
>> Anonymous
>>102678
HAHAHAHAHAHAHAH if you think that your body is anything less than fat you need to get out more. And judging by that pic, more is once a month.
>> Anonymous
>>102704

>>102678
>>my shitty ass body.


Yes, i know i'm a fatass, i just dont understand how OP looks exorbiantly more disgusting than myself, yet weighs dramatically less.
>> Anonymous
The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. Let us say you train your biceps, blood is rushing in to your muscles and that's what we call the pump. Your muscles get a really tight feeling like your skin is going to explode any minute and its really tight and its like someone is blowing air into your muscle and it just blows up and it feels different, it feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym, I'm getting the feeling of cumming at home, I'm getting the feeling of cumming backstage, when I pump up, when I pose out in front of 5000 people I get the same feeling; so I am cumming day and night. Its terrific, right? So I am in heaven.
>> Rawhide !o1IM47D3GI
>>102728
I bet you're taller than him.

Or his body is just different than yours....
>> Anonymous
>>240lb....down to 160lb. realistically, how long do you guys figure that would take?

I've always heard two pounds a week is reasonable, and you want to lose 80 pounds, so let's say around 40 weeks. However, it probably won't be that steady. Some weeks you might lose more. Some weeks, you might plateau. It depends on how you eat and how hard you work.

>>what's the best way to start reaching this goal? running? cardio?

You can lose weight with cardio alone. I went from around 170 to around 145 just by doing cardio, long, moderately intense cardio at that for the most part until recently when I started running.

However, most people will recommend doing weights and cardio. Doing weights will release hormones in your body that help with fat loss.

Really, it's up to you.

>>plus i have no motivation to run because it's boring since i dont own an ipod, etc etc.

You do have motivation. You want to lose weight.

If exercise is really boring to you, you either have to do something to make it interesting, or you have to find something you intrinsically love doing.

Get a cheap MP3 player. There's no excuse. They're so cheap, you can get one large enough to hold AT LEAST a couple hours of music for you to work out to.

See:

-Creative Zen Stone
-iPod Shuffle

They're both only like $50. If that's too much, get on eBay, or get a job, or hit your parents up for it if you're underage b&.
>> Anonymous
>>102487

You should start by watching what you eat, I don't mean counting carbs every time you're about to eat something but just watching out for junk food and fast foods too, you can take 4 days a week for exercise doing push-ups, sit-ups, crunches, sumo-squats, if you don't like running how about you take swimming in a center or if you have a pool or a local swimming pool would be great too, trimming down would be a bit hard but if you stick to it you could trim everything down in about 10 to 12 months.
>> Anonymous
despair and boredom are great motivators
>> Anonymous
eat at subway like Jared
>> Anonymous
You won't do it in less then a year, 80 lbs is a lot of weight to lose.

The best way to do it? Start eating less, subscribe to a gym, lift some weights and do cardio on your days off.

Good luck, and remember that a healthy diet is more important then anything else for your succes.
>> Anonymous
op here.
thanks for all the help.

>>102678
i dunno lol. i've been told i have "baby fat".
how the fuck do i have baby fat still when im 23?

anyways, keep the awesome suggestions coming.
>> Anonymous
>>102930
>how the fuck do i have baby fat still when im 23?

Nah it's not baby fat, people are just trying to be nice.

Good luck with the change :)
>> Anonymous
Random comment for OP

The less processed shit you eat, the better real food will start to taste

I haven't had soda in like 5 months, and now if I try to drink it I gag.
>> Anonymous
Make a easier goal for yourself. Get rid of the fat and instead go to 175-180 lbs. You have a lot of fat so the gains will come easily.
>> Anonymous
Seeing as how you want muscle as well as losing fat, I suggest focusing on strength training for three months or however long you want, then do cardio since all that new muscle will burn the fat faster.
>> Anonymous
>>102961

having muscle doesn't actually burn off that much more calories. So you might as well hit up cardio now.
>> Anonymous
>>103516
1 pound of muscle burns ~50 more calories a day
>> Anonymous
>>102524

What video is this?
>> Anonymous
How good of an exercise is rowing on a rowing machine?

I enjoy rowing.
>> Anonymous
>>103559
it is AWESOME... hits latissimus, biceps, brachioradialis, abdominals, longisimus, quadriceps, hamstrings, soleus, gastrochnemius, peroneus longus....

can be used for HIIT, endurance cardio, low intensity cardio, etc.
>> Anonymous
Thanks, OP, this thread and all the replies to it have inspired me to get in shape. I've got a goal of losing 45 pounds, so wish me luck!
>> Anonymous
one word BOXING
its the only thing that is going to save you at this point
>> Anonymous
Stop eating crap.

Anonymous 03/11/08(Tue)22:03 No.42192

Taste sensitization. Learn to appreciate the soft and subtle tastes of real food. Quit expecting your food to taste like heaven all the time. Food doesn't owe you wonderful tastes, but you owe your body food it can actually use.
>> Anonymous
>>103826
lolwut?
>> Anonymous
I'm in the same boat you're in OP.
>> Anonymous
>>103830
im surprised it hasnt sank yet. :(
>> Anonymous
OP, MAKE A BEFORE AND AFTER SHOTS SO WE CAN ENCOURAGE FUTURE /fit/ards
>> Anonymous
>>103867
Lol even though that was aim towards me, I admit that was funny.

Btw OP: You can use dumbbells (I'd say 25 lbs each) to do squats. I did 2 sets of 20 crunches with the dumbbells and I've lost half my ass. The problem is that it doesn't match up with my upper body now lol.
>> Anonymous
lol at this thread. Don't we have a nice pack of fitness gurus ITT? To the untrained eye, one would wrongly assume that people responding here genuinely want to help OP. In actuality, everyone here is trying to show off his mad skills in the field of weight loss/exercise/nutrition. Nobody actually cares about OP per se. If they did, they'd notice major flaws in OP's post.

For example:

>i've been like this for about 15 years.

Someone who has been in a state like this for 15 years requires monumental motivation to really morph into another man. And by monumental I mean really, really monumental.

It's obvious that OP has a sort of "meh" approach to all this, culminating with the line:

>plus i have no motivation to run because it's boring since i dont own an ipod, etc etc.

OP must crave for running for this all to work, not need music or lack motivation.

You'd also say someone looking to morph into another man even if it takes painful years would at least be bothered to read through all those articles on the internet when not exercising, not come to a place where at least 95% of people look like him.

So what did we learn for today kids? Find other ways of increasing self confidence than giving advice where it isn't needed.
>> Anonymous
>>103523


actually its 10 pounds of muscle to burn ~60 calories, so considering its takes around 3500 calories for fat 60 extra ain't gonna do much.

Im not telling him to ignore weights, im just saying that he should lifts some weights AND do cardio from the start instead of doing just weights and then starting cardio after like 3 months.
>> Anonymous
Take your eating style, start cooking with olive oil, use herbs and seasonings instead of mayo or whatever.
start walking, then slowly step it up a notch. An hour a day will do wonders.
Cut back on WoW:)
>> Anonymous
>>103908
>Someone who has been in a state like this for 15 years requires monumental motivation to really morph into another man. And by monumental I mean really, really monumental.

Eh, no. That sort of thinking is why people don't change themselves.

Really, it's all about changing small things. Not huge feats of willpower, but small changes in how you live your life on a day to day basis. Sacrifice the shitty food, you don't even have to eat a ton less (unless you're putting it back with a shovel.) Take 45 minutes every day and go jogging, or out for a walk, or ride a bike.

These are all changes that you CAN handle, they're not tough. They just require that you make the decision to do it, and stick with it. Eventually, it all becomes habit, and you'll find yourself wanting to do it, and more.
>> Anonymous
>>102577
Wait, you have to work out for two hours before you start burning fat?
>> Anonymous
>>103975

if you've eaten recently, glycogens from the carbs you've consumed are used as fuel instead of fat/muscle reserves. That's why people often suggest cardio in the morning, on an empty stomach.

Don't look at it that way, though. Your body keeps burning cals all day, so as long as you're at a defecit by the end of the day, you'll lose fat.
>> Anonymous
>103944

I agree. If you hate running then walk. Even if it's just a few blocks, it's still exercise. Plus getting some oxygen and your blood properly pumping makes you feel better. Set yourself a time for your walk and stick to it. Get into a routine.
>> Ziggy
>>103997

Third. Honestly, don't think about it, and just go to the gym and eat better, others can say that its not that simple, but really it is. Do or do not, don't "try"

and yeah after making progress you'll feel alot better about self, and that will motivate the shit out of you.
>> Anonymous
start running twice a week, on a predetermined time
you'll start to like it
>> Loser
Good luck.
>> Anonymous
Was it really necessary for you to be naked in this picture? You in a pair of shorts would have been fine.
>> Anonymous
>>105188
op here.
i thought it was necessary because i also wanted tips for slimming down my thighs and lower bod because its fuck huge.
also, my left side of my stomach is uneven with the right side...will losing fat fix this problem?
thanks for all the help guys.
>> ??????????never knows best??????? !!J6+ElFR17be
>>105324
I'm sure it will
>> Anonymous
Running might be a big thrash on your knees. If you have a pool, swim. If you're too embarrassed, walking for 1 hour is just as good as running for like 25 minutes. it's just different intensity. walk at a fast but maintainable pace for one hour a day, lift some dumbells and try some pushups in the house. Eat 2/3 of what you normally eat. Good luck.
>> Anonymous
last fall i discovered 4chan and got too lazy to eat. lost 20 lbs from it if you can believe that
>> Anonymous
>>105336

I've said it on a few threads, but recumbent exercise bikes are amazing for getting your foot in the door, so to speak.

They're comfortable and convenient, and zero impact on your knees and hips. Save the running for when you're not carrying so much weight.