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I think the most true comment is that it gets harder as you go not easier. All the gurus and coaches want you to believe that so you will start, and that fine and all, but it does not get easier. That said, now its summer and it's time i get on the weight loss train!
I am trying my best to lose weight. I'm 20 kilos overweight, and I started running while dieting. I did 3 days in a row, then took a one day break, and did another 2 days, but my Tibia started hurting so bad I couldn't continue. Unfortunately, the pain continues and it been a few days now, what should I do? It hurts even when I walk...
@techie Maybe see a doctor? As for the weight loss, try taking a longer term view of the process and recognize that set backs are normal. Working out and going crazy at the start might produce a little more benefit-- but that comes with increased risk as you experience-- but it really won't make as much difference as most people expect. On the other hand, a modest amount of exercise can make more meaningful difference then might be anticipated. I like doing brief high intensity rowing multiple times per day to control possible NEAT adaptations. You need a few things to lose weight: (1) a quality food scale, (2) quality weight scale, (3) food tracker like myfitnesspal or my macros plus.
If you want to know what you can do while your leg is hurt, you could always lift weights or do upper body work. Once your leg heals, you might want to look at low impact activity like rowing or walking with a weight vest.
Thank you so much! I will look into it for sure! I am interested to hear your opinion on swimming. I've read that it is less intense on your bones and joints especially if you are overweight. Do you agree with that, and do you think it will be effective for losing weight? I was thinking of swimming 3 days a week and do some exercises 1/2 days a week and the rest of the week just, take a break.
@techie Swimming is a great exercise. The only catch with swimming is that for some people it tends to trigger overeating -- so drink water after the swim or a protein shake only with water only. The basic blue print for most men for losing weight is going to be reduce your calories to from 1600 to 1900 calories per day, cut out all liquid calories except protein drinks (black coffee, zipfizz, diet drinks help), increase your protein to around 130g to 160g per day, and make sure to get your 30-38 gram fiber per day. The problem is a lot of people don't want to track the calories because they are afraid of being hungry. But if you do it right, you shouldn't be hungry hardly at all. You need protein shakes (plant or whey), egg whites, low carb vegetables, etc. for increasing food bulk and protein without calories.
Weight training will probably produce the most immediate benefits but if you don't want to do that then what I'm doing is just do wall pushups. You can knock these out really quick and they work. Start with maybe 20-30 first thing every morning, knock out a set of 20 a few times per day, and 20-100 before bed.
My current view, subject to change, is exercise is best used as a tool for preventing metabolic changes to the diet and not per say for the weight loss itself. For example, I noticed when I worked out 4 hours per day that on my off days I'd do way less then normal. I can drop my calories lower then advised for a little while but then I notice my body starts to fight back via different mechanisms. The way I use exercise is that I use it to counteract the effects of the diet and that tends to work best by exercising several times per day versus a few times per week but either way works. Good luck!
About 3 years ago I went through some relationship issues and ended up in the gym I was about 300 lbs and wore a size 40 pants, I'm 6'3 . I eventually got down to 197 in about a year and a half and wore a size 32.
What worked for me was a high protein diet and lots of interval training. I would do any where from 10-20 minutes of intervals and then do a high rep body building style work out. Used lots of cables and light weight trying to focus on the squeeze rather then the actual lifting of heavy weight.
The idea behind intervals in that you can get your heart rate up to a very high level in a short period of time. I would basically do 1 minute on and 30 seconds off. For the one minute on I would try to do entire body exercises mainly squats with dumbbells , kettle bell swings, burpees, jumping jacks , mountain climbers ect.. for the 30 seconds off I would do push ups , sit ups or some times I would incorporate the body building style of working out into the 30 seconds.
For me the intervals really worked and I am currently working on transitioning back to these as I've got a little more chub to lose. I would say if you've never done anything like this to take it slow and start out with 5 minutes and work your way up my 0.02
Currently walk around about 230-240 and a 34-36 depending on the brand of pants.
Also thinking about trying a keto diet but have committed to it yet
Thank you so much, I will follow your advice for sure! What about the excess skin do you think that when I lose the 25 kilos I want to lose will my skin be affected? To be honest this is my biggest fear
Lost 45 pounds this year as a result of trying OMAD (one meal a day) with Keto. For those not familiar with OMAD, you basically fast for 23 hours a day and intake all of your calories needed for each day within a 1 hour window. No cravings and the fat intake from the keto kept me satisfied until it was time to eat for the day. Significantly reduced my blood sugar and blood pressure.
I allow myself carb weeks where the OMAD contains a good bit of carbs. Mostly just for a change of pace.
