A Loud and Cheery HIIIIEEE to All

[Sirat]

Hi again.

I am an overweight person, on the continous cycle of weight gain and loss for the past 10 years...Have gone to 300 pounds and come down to 99 pounds am currently at 172 and going back to 300 pounds!!!! Want so much to be lean and trim, but lack the kick to get myself going. Also work full time from 600 am to 600 pm 4 days a week, so lack the determination to push myself more...Angry at myself, and want to start.

Have excellent muscles 4 years back, besides my calves and abs, everything else is lost in the huge masses of fat. Cannot diet successfully so want to work on an excercise plan that allows loads of excercise, but no diets!!

Please help if you know of a good at home exercise plan.

Cheers,
Sirat

 

[Arnold]

Sirat welcome to IM!

 

[GoalGetter]

Hey Sirat, welcome to IM.

I want to wish you good luck on your progress, but I have to tell you that the comments you made are a bit alarming.

You want to just exercise and not diet, because you can't diet successfully. AND you want to do it at home - do you realize how unlikely it is that you reach a goal like the one you have set for yourself with these MAJOR limitations?

First of all, I guarantee you that unless you get your NUTRITION in order, you will not have much success long term in your life, and you will keep losing and gaining (which is as unhealthy if not MORE unhealthy than just simply being overweight). If you can't diet successfully you need to explore the reasons WHY and address those first because ultimately, what you put in your mouth for the rest of your life will determine what you look like inside and out.

Secondly, you would have to exercise an obscene amount in order to burn off excess calories EATEN plus excess calories already STORED.

Third, chances are that if you have not been exercising, doing resistance training, the muscle you had four years ago is likely NOT there anymore under the layers of fat. Muscle wastes away from lack of use. It doesn't just sit there waiting for you to uncover it again. So even if you do 5 hours of cardio a day six days a week, you will lose WEIGHT but you will not find what you thought you had, tucked away somewhere.

Finally, an at-home program, to START is fine, but unless you have a nice gym set up at home, or someway to include heavier resitance training down the line, this is also unrealistic.

These are my suggestions to you:

1) As much as you don't seem to want to - face your issues with regards to food. Why are you unsuccessful at dieting? What holds you back?

2) List your goals as specifically as possible on a piece of paper

3) with your goals in front of you, write down specific steps you KNOW you need to take in order to reach them

4) set realistic milestones on the way to your ultimate goal - these milestones can be anything from going one week without falling off your diet, to losing 3 pounds, to losing one inch, to doing 15-20-30 minutes of cardio at 70-75% exertion without stopping... you decide.

5) keep a journal, either here on IM or privately if you dont want to share your journey with us.

6) find support locally - either by joining a gym, or weight watchers, or recruiting a friend or relative to go on this journey with you or at least hold you accountable.

How have you lost weight in the past? what did you do to go from 300 to 99lb? How long did that take?

Just stuff to think about....

Hi again.

I am an overweight person, on the continous cycle of weight gain and loss for the past 10 years...Have gone to 300 pounds and come down to 99 pounds am currently at 172 and going back to 300 pounds!!!! Want so much to be lean and trim, but lack the kick to get myself going. Also work full time from 600 am to 600 pm 4 days a week, so lack the determination to push myself more...Angry at myself, and want to start.

Have excellent muscles 4 years back, besides my calves and abs, everything else is lost in the huge masses of fat. Cannot diet successfully so want to work on an excercise plan that allows loads of excercise, but no diets!!

Please help if you know of a good at home exercise plan.

Cheers,
Sirat

 

[JimSnow]

Diets never work... you're on right track.

Regular exercise is the key. Build muscle, eat anything you want.

DO NOT focus on weight loss... just a good exercise program! The bodyfat will take care of itself.

SLOWLY. Use a mirror, not a scale.

 

[Sirat]

Hi Guys,

Thank you so much for the help. But cannot log in due to some error with the password.

Goalsetter...you are right. I have to give up eating like a hog..But i just eat erratic and am addicted to carbs... I had lost the bundle last time by running. Nothing more, just running. And moderation in diet. Till i reached a pleatau, then gave up some more diet and ran longer or added incline and did steps...

I can do it, I know, but I just moved to Canada and its different. They dont have too many stadiums and so there is no audiance to admire my hard work so i just dont want to get my act together....There are a lot of gyms...but cannot manage with my workload. Want to know if I can easy myself into some cardio slowly and then increase the pace.

 

[GoalGetter]

Diets never work... you're on right track.

Regular exercise is the key. Build muscle, eat anything you want.

DO NOT focus on weight loss... just a good exercise program! The bodyfat will take care of itself.

SLOWLY. Use a mirror, not a scale.

Jim, with Sirat's case it's not about going on a "diet" in the traditional use of the word. It is about addressing food issues that keep derailing Sirat from a goal.

 

[Trouble]

Sirat,

You need a nutrition plan that helps you naturally curb your addiction to carbs and promotes a healthy weight. Attaining a weight goal requires that you understand energy flow in and out of the body. For that, you need to know you macros - protein/carbs/fat meal composition - by logging your daily diet and estimating your energy. Goalgetter can help you, if you post a thread in the diet and nutrition section. You will also need to pay attention to micronutrient shortages that are contributing to your appetite and tendency to store excess calories. For that, come see me in the Health section. Physical training is a sensible combination of resistance mass training, short, variable intensity (HITT) or moderate longer duration cardio sessions...and daily walks, at least once, preferrably twice per day, for stress control and to learn breath modulation. Meditation and relaxation therapy will also be useful techniques to help you master and reset reflexive response to stress.

You eat compulsively, because for you, food offsets stress like a drug. But being overweight causes depression and increases low level stress, because you end-up despising how you look and how the public perceives you.

Many people who take off weight by cardio, find that longterm maintenance of bodyweight is difficult. Why? Because its muscle, lean muscle from the combination of use resistance exercise and cardiovascular conditioning, that sets basal metabolism and helps both control appetite and directs energy towards active use in muscle mass, rather than storage in fat cells. Simply put, for your bodytype, you can't get enough lean muscle mass built to do the job by just use of cardio training. To build critical muscle mass to overcome your natural inclination to gain fat mass easily, you need regular resistance training. You should start to read the stickies in the Training Section, and start a thread for additional assistance, once you have done your homework.

Stadium running is fine. You don't need the adulation of others to meet your goals. What you need is a healthy dose of self respect and courage to make positive changes in your lifestyle. In diet, to meet nutritional needs for you bodytype, in daily exertion, to condition and build healthy muscle mass and reprogram liver, pancreas, brain and muscle energy metabolism and reset endocrine function, and by use of healthy sleep hygiene, to set circadian rhythms and reinforce healthy metabolism, brain chemistry and immune function.

Welcome to IronMagazine Forums.

 

[Sirat]

MY DAILY INTAKE IS:


I start the day with a cup of tea and a toast with a little butter on it. cup of coffee at 10.00 with sugar and milk, lunch at 1300 which is usually 2 pcs of wheat bread (or roti) with vegetables/lentils/chicken, or fajitas with salad or rice and lentils. Another cup of coffe and the last cuppa coffe at 1630. Reach home and snack on tea and buiscuts at 1830. and dinner at 2100 with 2 rotis or bread, veggies, chicken and butter milk.

It varies on my off days when I cant feed myself enough, and then I eat fried bread in oil or margarine. all the veggies I eat have turmaric, pepperika, salt and are sauteed in a little bit of oil. Same with the chicken and lentils.

I love hot food and have a cast iron stomach that can DIGEST ALMOST ANYTHNG!!!But thats where my problems lie.

Please advise me on how to balance food and exercise.

Also I feel walking is so less and that I cannot get results from it.

Running did help as I got to sweat and move my fat a#@. But now all I do is sit on it. What do you mean by micronutrient deficiancy? Do you mean vitamens and minerals? Vitamen suppliments make me gain weight as well.

Resistance training. Does this mean doing repetitions? I tend to gain muscles very very very fast. I dont want to look like a female gorilla (there are times when i can help it) but can i shed muscle? I know muscles are good, burn fat, etc etc, but I dont want to gain muscles (lord knows I have enough in my brain)

Is there a workout that can be designed to turn fat into muscle and then muscle to dissappear?

Thanks for taking the time to mail.

Regards.

 

[NeilPearson]

Resistance training. Does this mean doing repetitions? I tend to gain muscles very very very fast. I dont want to look like a female gorilla (there are times when i can help it) but can i shed muscle? I know muscles are good, burn fat, etc etc, but I dont want to gain muscles (lord knows I have enough in my brain)

Yes it means lifting weights. I wouldn't worry about looking like a female gorilla. Girls simply do not have the hormones to get as big as guys. The huge competitive female lifters you see have trained seriously for years and years and do tons of steroids.

You aren't going to bulk up. This should not be a worry. Try and gain as much muscle as possible and you won't be disappointed. You will never look at yourself and think your muscles are too big. It just won't happen.

You really need to read through the stickies about diet and exercise. White bread... It's horrible for you. Frying it is even worse. It sounds like everything is either fried or high sugar type carbs. Change this to proteins, fats from nuts/fish, and slow burning complex carbs from whole grains, vegetables and fruits and you would see a huge difference. There is more to it than that... its all in the stickies.

 

[Sirat]

WHAT ARE THE STICKIES???? Sorry for sounding like a dumb B##B, but where are they? And how do I get to them...and no its not WHITe Bread. Its whole wheat bread and yes i know its stupid, but i love parathas and the closed equivelent is fried bread- or like fried stuffed fajitas....


and yes, I do get serious muscle. I mean serious muscle. My entire life I have been riddled with jokes about becoming a weight lifter and have by now, somehow forgotten the humour in it. What are high sugar carbs? Are they as addictive as sugar....Maybe that is what my problem is...

I dont have anything against female body builders, I am sure they have more muscular husbands....

Do send an input....