File :-(, x, )
Anonymous
I'm 6'5" and 250 lbs. This is a picture of me, sorry that it's shitty (go ahead and lol at my long hair). How long do you think it should take for me to look presentable? Any recommended exercises for me at the gym? My constraints are 4-5 days per week, and only 30-45 minutes per session.

Any help /fit/? I'm really sick of being unattractive.

Also: I already rarely eat junk food, whenever I eat out I get salmon and rice + vegetables, or whatever. I eat pretty healthy, I don't eat often, and when I do eat I don't eat alot. I only started going to the gym a month or two ago. And I already drink over a gallon of water a day.

Someone on here said you can die from drinking too much water, but he's retarded because you can die from eating/drinking too much anything. Sure, if you sit for an hour filling and drinking a cup you'll poison your body, but there's nothing wrong with having water whenever you're thirsty.

Sorry for getting off topic, anyways, help?

tl;dr Help me /fit/ I'm a fatass.
>> Anonymous
Bump. C'mon, I need your help.
>> Anonymous
eat clean
low calories
exercise

thats it.
>> Anonymous
>>19479
Really? That's all? What's the timeframe on that?
>> Anonymous
>>19483

As long as it takes.
>> Anonymous
A gallon of water is a shitload of water no matter how you look at it. Per hour of exercise, you really only need a liter of water.

What I suggest is doing continuous aerobic exercise for the entire 45 minutes, and eventually if you can, then work in some weights or something.
>> Anonymous
HMMM THIS IS NEW, A "HALP I WANT TO LOSE WEIGHT" THREAD
>> Dr. Pixel
     File :-(, x)
NO SUGAR AT ALL
NO WHITE FLOUR
NO WHITE RICE
100% WHOLE-WHEAT
FINAL DESTINATION
>> Anonymous
>>19483
well, what's your goal?
>> Anonymous
eating clean is often harder than you think. if i were you, to see faster results, stop eating the rice. get rid of all starch.

for lifting weights, intensity is the key. you have to work for it.

personally, i say weights then cardio. protein synthesis for the win.

too much water is like four litres in half an hour kind of shit. don't even worry about that. the bigger you are the more water you need. you could look up the fatal amount for bodyweight if you really wanted to.
>> dude
Just run. start jogging or something, you'l burn up calories. that's prbly the easiest way. Start playing sports like soccer, start slow like being a goalie or a defense, cuz trying to score is hardd. u need to run and stop so muhc that if ur cardio is weak, you'll feel like shit (like you feel like throwing up and taking a shit and pissing at the same time). SO just pace urself. do crunches,
>> Anonymous
God why am I crunching numbers for you fatass?

The amount of calories your body needs to sustain it current weight, daily, is 2750.

Chop that by 500 a day to loose a pound a week, 1,000 to loose two pounds a week, etc.

Spend 30 minutes a day doing cardio, try doing some sort of weight training along with it, mostly lower weight and 12-15 reps, mix push-ups, side-straddle-hops, steam-engines, sit-ups and running in place with that. The longer and harder you spend working out, the more you will lose.

Drinking too much water: yes you can. It takes a lot, like two gallons or so. Drink 8-10 glasses of water a day, this should make you feel pretty full/bloated.

To be skinny, give it a year or so.
>> Anonymous
>>19502
i don't think fat people should run, at all. cyclnig or swimming or just plain walking.
>> Anonymous
You said you don't eat a lot? Depending on what you mean by this it could lead to your downfall. Skipping meals can lead to a slowing of metabolism causing all your food to be held onto. It is recommended now instead of 3 big meals to eat 5 small ones to keep your metabolism constantly working.

If you are not a breakfast person ( I personally am not) you should still try to eat some fruit or a healthy granola bar to start your day off. You can then eat a small snack of fruit or something healthy. Then a lunch, since you have been slowly eating small portions you should not gorge yourself. Another snack and then dinner. This keeps your metabolism constantly working and prevents slowing, it's especially important for men who tend to eat a lot at meals. This fills you slowly through out the day and prevents gorging.

You should try to focus on what you are eating and when, trying to prevent skipping meals and snacks. Keeping a food journal helps me immensely and be sure to exercise. At least 30 minutes cardio, 3 days a week and strength training for 3 more. Keep up with it and don't focus on diets but trying to change your life style. Good luck
>> Anonymous
>>19500
Goal is to be able to attract the opposite sex.The only goal is aesthetics.
>>19495
Will do.
>>19501
I don't want to start on the weights until I lose some of the percent body fat I have. I do minor things on the machines to work on my arms, but other than that I'm staying away from weights until I feel confident I will actually see results, not results under a layer of fat.
>> Anonymous
Two pounds a week is the rough limit to healthy, sustained weight loss. If you want to drop 50 pounds, figure 25 weeks, soooo six months? Also eating healthy, unprocessed food is very conductive to weight loss, but 3000 healthy calories is still too many calories no matter how you dice it. Limit to 2400 a day, stick to pure cardio(don't run or jog until you've lost a good bit of weight, walk for 40 minutes, five days a week so you don't fuck up your legs) until you hit 200-210 pounds, then up calorie intake a bit and start resistance training.
>> Anonymous
>>19520
This is my most favourable option.
>> Anonymous
>>19508
I'm 6'5" and just shy of 250lbs. Close enough to OP. I limit my running cardio to 30 minutes to be easy on my knees and shins. I handle that just fine. Spend anymore time cycling.

My only suggestion to the OP, having done the whole thing before is to just focus on being healthy as a whole. Cutting your daily diet back by a reasonable amount (500 calories sounds good) instead of wanting to lose weight as fast as possible and starving yourself. 30-45 minutes of cardio 4x a week is plenty to get healthy, just have some patience and don't expect it to happen quickly.

(You can't die from drinking 1 gallon of water through out the entire day. Four gallons across 8 hours would only make you pee....A LOT.)
>> Anonymous
>>19519
foolish boy. weight training of sufficient intensity elicits a training adaptation which requires protein synthesis which burns enourmous energy for up to 48 hours depending on the muscle group. legs can take up to 72 hours to recover.

in short, weight training uses more energy than cardio of the same duration and does it for longer.

that's why i said protein synthesis for the win.
>> Anonymous
Op, i am 6'3 212

we have the same body types

I feel your pain.

I starte at 250 and rocketed down to 220 last summer and i plateau'd like a bitch, so don't fucking give up. when you hit a wall try harder, don't be a failure like me :(
>> Anonymous
Be fucking ruthless to yourself for the first two months. I'm not talking about run of the mill, 'get the job done cause I should' willpower; you have to hate yourself with a fiery islamofascist-like fervor. The biggest reason weight loss plans fail is simply because people lose interest, or can't handle the mild discomfort of a little exercise after years of a heavily sedentary lifestyle. If you skip a jog, Hammerknife will sneak into your bedroom while you sleep and cut off your testicles. If you even TOUCH that fucking hershey's bar, Kim Jong il will steal your dog and eat it for dinner, garnished with the viscous liquid from the eyeballs of your little sister. It will only be hard until you entrench the exercise habit firmly into the mind, then your brain will keep you on your regimen automatically. This is obviously an over-exaggeration, but you get my point, FOCUS IS THE KEY.
>> Dr. Pixel
>>19571
Yes.
>> Anonymous
>>19571
lol yea self-loathing works perfectly as a motivator for some people
>> Anonymous
>>19571
Holy fuck. I love you.
>> Anonymous
>>19495
oh jesus i fucking loled at this shit. (picture, not the words the words were major fail.
I went from 240 down to about 190 in 6-7 months, its taken another year or two to get down to 160-170(fluctuates based off when i weigh my self and or how much i eat)
>> Anonymous
>>19571
.... can you add me to the list? With my fiery passion for not getting hurt, it could just work...
>> Anonymous
>>19753
oh yea, and the way i accomplished this was RAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGEEEEEEEEEEEEEEEEEEEEE. Get your self a heavy bag and speed bag. Work the bag until you have enough endurance to start running/jogging. Also, fuck the diet food, switch to diet soda if you have not.

THIS IS FUCKING IMPORTANT, IF YOUR WEIGHT IS STABLE DON'T CHANGE YOUR EATING HABITS. DO NOT. diets make you sad and depressed and depression is no deal, just RAAAAAAAAAAAAAAGGGGGGGGGEEEEEEE and exercise as exercise + normal diet = weight loss, don't let anyone tell you different, after you start loseing weight you can start playing with your diet, but take small steps, and dont forget your unchained rage, its good for your soul.
>> JumpTheShark
Start walking and move up to jogging three times a week for 30 minutes, eat at least 4 small meals a day, try to stick to 1700 calories or less and drink 12 glasses of water a day. The weight will fall off.
>> Anonymous
>>19767
Fuck that, you have no will power or determination, or you wouldn't be fat as it is, your going to have to tap your rage to get your self going.
>> Anonymous
>>19495

FUCKING TOURNEY FAGS!

But seriously, I lol'ed
>> Anonymous
hey man i'm your weight and nothing ever had any health prob-UHHHNNNGGGGGG
>> BOwen !i7E4yRzZEQ
>>19495
lol epic
>> Anonymous
RUN. Just run, and keep running until you puke, then run some more. Make yourself be in incredible pain, close to passing out, all muscles hurting. Just hydrate about 1-2 hours before, bring water, make a protein shake afterwards.
>> Anonymous
best solution for you is anorexia.. hop to it
>> Dr. Pixel
     File :-(, x)
>>19761
NO DIET SODA
NO CORN SYRUP
WATER ONLY
RAAAGE ON
FINAL DESTINATION
>> Anonymous
>>19483
1 to 2 pounds a week max. anymore then that is either unrealistic, or dangerous.
>> Anonymous
http://bellyoff.menshealth.com/

Use it. It works. I've lost 30lbs so far this year on it. Its a lifestyle change, to eating healthy and 3 simple workouts per week.
>> Anonymous
>>19874
this is a bad idea.

your heart rate needs should not be higher than 80% of your max heart rate.
>> Anonymous
>>19922
Not OP, but wow, i like the look of this.
It doesn't actually seem like too big a chore exercise wise, but the eating part is really what I've got to look at keeping focused on. Thanks for the link
>> Anonymous
>>19919
anywhere from 1-4 is attainable per week, more if the person is obese. 2 or 3 is good.
>> RAAAGE !wqLZLRuzPQ!!zo4
>>19970
>>THIS IS FUCKING IMPORTANT, IF YOUR WEIGHT IS STABLE DON'T CHANGE YOUR EATING HABITS. DO NOT. diets make you sad and depressed and depression is no deal, just RAAAAAAAAAAAAAAGGGGGGGGGEEEEEEE and exercise as exercise + normal diet = weight loss, don't let anyone tell you different, after you start loseing weight you can start playing with your diet, but take small steps, and dont forget your unchained rage, its good for your soul.
>> Anonymous
>>19973
fine, i wont change my eating habits (which would probably be easier), and add walk/jogging, which shouldn't be a problem (my uni is on a fucking hill, you have to walk a 20-40 degree incline to get to where i have my lectures), to the exercises through the power of RAAAAAGE
>> RAAAGE !wqLZLRuzPQ!!zo4
>>19992
YOU OBVIOUSLY DON'T WANT TO LOSE ANY WEIGHT, AS YOUR TRYING TO TAKE THE EASY WAY OUT, SERIOUSLY FAGGOT, GO TAKE YOUR SHIRT OFF AND LOOK IN THE MIRROR AND TELL YOUR SELF THAT YOUR GOING TO TAKE THE EASY WAY OUT, THE EASY WAY THATS GOING TO LEAVE YOU WITH EXTRA SKIN AND LITTLE TO NO MORE ENERGY THAN YOU HAVE NOW, YOU DO UNDERSTAND THE WHOLE LESS CALORIES THEN YOU NEED THING RIGHT? THE WHOLE BEING TIRED BECAUSE YOUR NOT CONSUMING ENOUGH FOOD TO MAINTAIN YOUR BODY WEIGHT? THE OBJ ISN'T TO FUCKING "lose weight" ITS TO LOOK GOOD, THERE IS NO "EASY" WAY OUT.

IF YOU WANT TO LOOK PRESENTABLE START EXERCISING, IF YOU WANT TO SEE SOME LOWER NUMBers ON A SCALE BECAUSE THAT IS SOMEHOW GOING TO BOOST YOUR SELF ESTEEM (HINT: IT WONT) THEN GOOD LUCK WITH YOUR SHITTY DIET.
>> Anonymous
>>19998
wow, you actually care about others being fit, but why?

Whatever reason, I now don't want to exercise to look better, I want to exercise to prove you wrong
>> RAAAGE !wqLZLRuzPQ!!zo4
>>20090
LOL BUT YOU WONT, THATS THE FUNNY THING. YOUR SITTING HERE ON THE COMPUTER TALKING ABOUT ALL THESE THINGS YOU WILL DO, WHILE YOU PUT THEM OFF UNTIL TOMORROW. I USED TO RUN AT 1AM IN THE MORNING BECAUSE IT WAS THE ONLY TIME I HAD TO RUN, IF YOU DON'T DO IT WHEN YOU HAVE TIME YOU SIMPLY WONT DO IT. THINK ABOUT THIS POST A WEEK FROM NOW WHEN YOUR ON /FIT/ AGAIN AND YOU REALIZE YOU HAVE DONE ABSOLUTELY NOTHING TO BETTER YOUR SELF IN THE LAST WEEK
>> Anonymous
http://www.t-nation.com/readArticle.do?id=459493

If you're not gonna read all of it, read the seven points near the end.

Weight lifting will produce results even if you can't see it. If you're losing weight, retaining as much muscle as you can will help in that. (You WILL be losing muscle if you're losing weight.) With resistance training (weights/calisthenics), you'll retain more muscle than if you didn't so it, thus speeding up the fat loss process since muscle burns more calories than fat.

http://www.musclemedia.com/training/hiit.asp

If you're serious about burning fat, HIIT is a must.

http://boards.gamefaqs.com/gfaqs/gentopic.php?board=212

I seriously recommend browsing that board for information. Search "fat", "cardio", and "weight" for information that might help you. The information you've gotten thus far has mostly been shit. I shit you not, the GameFAQs Martial Arts board is a great place for constant support and information on this matter, so I'd advise making an account and asking for help there.