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| Weight Loss Program; Want to lose weight for the summer? | |
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| Tweet Topic Started: Jan 4 2011, 09:37:37 AM (4,793 Views) | |
| Reapus | Jan 4 2011, 09:37:37 AM Post #1 |
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Jail Guard
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Hello, some of you may not know that I like to exercise daily to keep myself in shape and eat healthy. I decided to take it upon myself to create a guide for anyone who thinks they're determined enough to lose the extra weight they have and may want to get rid of it to have a better body for beach, pool, etc. If you're curious, please feel free to read my weight loss program, it is very beneficial and will help you lose plenty of weight in no time. Do not look for easy way outs because there is no healthy easy way out to getting a better body. If you like this guide and want me to create others such as gaining weight (muscle mass), etc then feel free to ask. Depending on the amount of request will determine whether I do decide to make more or not. I'm sure most of you would like to get yourself in shape and have better confidence in yourself. If you're that kind of person than look no further and take what I write into consideration. After reading my guide if you have a question or comment, please feel free to ask or tell and I'll help as best as I can. I will be editing this post to add/edit the information listed below. _____ Nutrition: You will eat 5 SMALL portioned meals throughout the day to keep your metabolism up. You should be awake about 16 hours a day so if you divide that by 5 which would be the amount of meals you'll be consuming then you should be eating every 2 and a half to 3 hours. You should consider snacks in between those 5 meals such as fruits and granola bars like Nature Valley oats'n-honey. Remember, just because those are healthy snacks doesn't mean you should eat more than one helping. 3 meals a day will slow your metabolism down, it would force you to get enough food to last you throughout the day and that might be too much. You should not eat anything after 7 PM. Do not eat junk food such as cookies, cakes, or anything like that. You can only have something unhealthy ONCE a week as a little break. That doesn't mean take that whole day to eat junk, have one thing that you like that isn't healthy and that's it. When you eat, you will not get second, third or fourth helpings. Only one small plate whether you feel full or not. How much is small?, I'd say a small bowl. You will eat less meat, and more rice and pasta. You'll be working it out of your body anyways when you exercise but like I've mentioned before, have a small bowl. If possible eat whole wheat rice and pasta not white rice and pasta because it has little to no nutrients. If you don't have a choice but to eat white rice then don't stress it, that's fine but it would help greatly if you could switch to whole wheat. Keep in mind that usually when foods are white, like white rice, white pasta, white bread, they have little to no nutrients at all. You should always look for whole wheat products to get the natural nutrients you need. Stay away from fast food restaurants and if you don't have a choice which I don't see why you wouldn't then make a healthy choice. Everywhere you go you can make healthy choices. Instead of McDonald's, have Chinese food and refrain from eating anything fried. Just because you can make healthier choices in fast food restaurants doesn't give you an excuse to eat fast food. Fast food should only be a last resort if you're very hungry and have nothing to eat. When you go about your day, try to take a longer route and walk more often, every little bit counts. Now, understand and believe that your workouts are going to feel harder than they actually are. You're going to feel miserable and want to quit but you shouldn't, push through it. You should be drinking strictly water, I wouldn't suggest juices because they're usually 5% actual juice with added things in it that your body doesn't need. If you can find 100% juice than that is good. Make sure that you read the nutrition facts to see what's inside of your juices to see if anything un-natural is in it, if so then just put it down. You will be fighting temptation regularly, but it's mind over matter. Fight it and your body will soon adjust to this dramatic change of healthy eating. If you follow this program correctly than you will lose a lot of weight in no time. —- Six day workout plan: Although the goal is to lose weight, you'll also be lifting weights. The reason why you'll be lifting weight is because depending on how over weight you are, you will most likely have excess skin hanging when you lose the fat. To counter that you will be lifting weights so the skin is tight on your body and you look great. Your workouts should be at least 45 minutes long. DO NOT FORGET TO DRINK PLENTY OF WATER THROUGHOUT THE DAY. If you do not and you workout, you will feel like you're going to faint. If you do not know how to perform the workouts then let me know and I'll explain step by step. Some of these exercises can be done with or without weights. If possible run on dirty so you don't put much impact on your joints. This guide will help you get the weight off, it will not turn you into superman. ___ Monday: Chest (If you have access to a gym, inform me on what equipment they may have to help with chest exercises. If you aren't sure then explain it as best as possible and I'll let you know what to do, how to do it and what muscle it works. You will increase your reps, weights and sets after several weeks to a month of doing the same amount of sets and reps. If you don't feel you're ready to do that then don't worry about it.) 1. Push ups 4-8 sets : 5-10 reps (if you cannot do a proper push-up then do not do it the traditional way. Be sure to do it on your knee's but make an effort to push. If you do not make an effort than you will not gain. Refrain from doing the easier form though, it's better to struggle with one push up because the body will soon learn how to perform 1, then 2, then 3 and so on. Once you lose weight you will be able to do more.) 2. Dumbbell Fly: 4-5 sets : 15-25 reps (If dumbbells are available then grab some at a comfortable weight that you'll be able to complete the exercise with but at the same time feel the burn, whatever you can manage. Do not try to get huge 60 pound weights to try to be macho men.) 3. Run: 1 mile as a start. Complete it at a good jogging pace. (I suggest running outside rather then on a treadmill because it's harder and it'll work more muscles. If you prefer to start out on a treadmill first then that is fine.) ____ Tuesday: Abs 1. Sit ups: 4-5 sets : 20-30 reps 2. Crunches: 4-5 sets : 20-30 reps 3. Run: 1 mile ___ Wednesday: Legs (with or without weights. If you don't have weights then increase the reps) 1. Squats: 4-5 sets : 15-25 reps (This can be done with or without weights) 2. Calf raises: 4-5 sets : 30-60 reps (With or without weights) 3. Run: 1 mile ___ Thursday: Back 1. Pull ups: 4 sets : 3-5 reps. 2. Chin ups: 4 sets : 3-5 reps (If possible get a partner to push you up if you're struggling, this is called forced reps. After a few weeks your body will learn how to do the pull-ups depending on how much you weight.) 2. Run: 1 mile. ___ Friday: Shoulders 1. Shrugs: 4-5 sets : 20-40 reps (With or without weights) 2. Run: 1 mile. ___ Saturday: Cardio Run: 1 Mile Swim: 30-60 minutes if pool is available. This is a swim session, not a play time session. ___ Sunday: Rest ___________ Note: Increase your running mileage every several weeks to a month whether it be by half or not. Remember to breathe in through your nose and exhale out your mouth. Do not panic and keep your breathing under control. Edited by Reapus, Jan 7 2011, 02:27:27 AM.
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I'm a military expert with zero military experience and zero military combat training (military.com and wikipedia.com ftw!) ! The Marine Corps doesn't know what they missed out on when they disqualified my bitch ass from enlisting with them. Check out my fake ass "swift, silent, deadly" profile status that I stole from the Marines I rag on so much. lol it makes my guido ass look so 1337 on MGSF. Signed. Reapus, First Civilian Guido Division | |
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| Roy | Jan 4 2011, 04:07:25 PM Post #2 |
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I wont deny that I am a bad boy =)
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so gay |
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| zenmaster | Jan 4 2011, 07:39:20 PM Post #3 |
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- Otanashi no Ken -
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Chill Roy. This is a quality guide for people who wonna stay in shape. Especially helpful on a gaming forum. Good stuff Reapus. I got pretty much the same shedule, except I still eat |
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| SolidSnake2012 | Jan 4 2011, 07:50:02 PM Post #4 |
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The Boss to Surpass Big Boss
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Fat kid.^ ![]() Nice of you to take the time to post this, but keep in mind not everyone's the same. If it were up to me, I'd just say; -Don't eat when you're not hungry -Become some sort of athlete, competition is a good thing, and you'll be getting a good work out trying to push yourself. -Work on pushups or situps or something similar every day...it's a damn shame that a couple of years ago the majority of Americans couldn't successfully complete 1 proper pushup. And that's all I can think of.
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| prof_crunchy | Jan 4 2011, 08:30:52 PM Post #5 |
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Hi-Tech Soldier
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it's a good guide if you wanna be super-healthy, but a bit extreme if you ask me, 5 meals a day, and don't eat anything after 7:00pm? thats not easy to fit into a normal day for most. |
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| zenmaster | Jan 4 2011, 08:44:44 PM Post #6 |
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- Otanashi no Ken -
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]It may not be easy, but that's just how it is. You get used to it anyway. After 7pm (not 07:00pm sharp, but around that time) your body doesn't burn any calories or fat. Everthing you eat late in the evening, or before you go to sleep, just adds to your fat and doesn't burn. And yeah.. Small meals, for a larger amount of times is better than two or three huge meals, partly for the same reason: not everything gets burned by exercise. |
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| Mickey | Jan 4 2011, 08:48:18 PM Post #7 |
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The last time I saw something that big and green, it was attacking Tokyo
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Bulimia FTW. |
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Spoiler: click to toggle
![]() I put no stock in religion. By the word religion I have seen the lunacy of fanatics of every denomination be called the will of God. I've seen too much religion in the eyes of too many murderers. Holiness is in right action, and courage on behalf of those who cannot defend themselves, and goodness. What God desires is here [the head] and here [the heart] and what you decide to do every day will make you a good man...or not | |
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| Hunterwasser | Jan 4 2011, 09:14:32 PM Post #8 |
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Aspiring Amateur Pornographer
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Yeah man, sometimes after I eat too much (like now, around the holidays), I'll go down to the drug store and buy 6 to 10 home enema kits, and just sit over my bathtub for a few hours naked, sweating, shitting my brains out. Typically I loose 7 to 8 pounds per session, mostly in just fecal matter. Another little thing you can do is just turn your heat all the way up, and put a towel under the bathroom door while simultaneously running the hot water, as your cleaning your colon out. Like a mini-sauna. You can't keep doing it though, every few months you can, but not one after another. If you do it week after week eventually just this foamy matter sprays out, kinda like the froth thing when they make a cappuccino or something and your asshole gets all raw and chapped. I don't bother working out since, as Roy pointed out, it's pretty gay when you can just poop all over your tub for a few hours every couple months and achieve the same amount of weight loss/management. It's a good system, especially if you loooovvveee cupcakes like I do
Edited by Hunterwasser, Jan 4 2011, 09:22:44 PM.
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[rotate]![]() RIP "ROWDY" RODDY PIPER[rotate] ![]() "I DON'T GIVE A FUCK ABOUT YOUR WAR, OR YOUR PRESIDENT"[rotate] | |
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| SolidSnake2012 | Jan 4 2011, 09:33:33 PM Post #9 |
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The Boss to Surpass Big Boss
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LMAO^ Might've been the best thing I've read on these forums for a long time.... I just hope that some of it was a joke...for your sake... |
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| Reapus | Jan 4 2011, 10:06:09 PM Post #10 |
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Jail Guard
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BosaBoss, thank you for understanding. I figured since this was a gaming forum we would have over weight people who have thought about losing weight but didn't know how to so I decided to great a small guide and bring it here to the comfort of the gaming forums. SolidSnake2012, you're probably right. He might just be. I noticed you mentioned to do push-ups and sit ups. That is basic information for people who want to get fit. This is a guide for people who want to lose fat. You have to lose fat before you can get into shape and start doing things like push-ups and such. If needed I'll create a guide for getting in perfect shape and building muscle mass, etc. Prof-crunchy, It may seem extreme but it really isn't. It's just that you aren't used to it and that is what it takes to get into shape. It's strict but it's how everyone should be. BosaBoss seems to understand my guide, I wouldn't be surprised if he keeps himself in shape as well. Please refrain from doing what KALASH said... that is very unhealthy and not a natural way to lose weight. Even if you did do that, the weight you lost by crapping it out would get thrown right back on you within a day, so it's pointless. EDIT: BosaBoss, I noticed you said you have a candy bar every so often. I'd suggest choosing a Dark or Special Dark chocolate Hershey bar. One bar a day is good for the heart but I wouldn't have one everyday. It's better than other sugary candies. Edited by Reapus, Jan 4 2011, 10:15:58 PM.
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I'm a military expert with zero military experience and zero military combat training (military.com and wikipedia.com ftw!) ! The Marine Corps doesn't know what they missed out on when they disqualified my bitch ass from enlisting with them. Check out my fake ass "swift, silent, deadly" profile status that I stole from the Marines I rag on so much. lol it makes my guido ass look so 1337 on MGSF. Signed. Reapus, First Civilian Guido Division | |
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| freddiegibbs | Jan 4 2011, 11:28:49 PM Post #11 |
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I disagree. I've done it many times myself when I've come out of deep depression and comfort eating periods of my life (I don't want to get into that it's PRIVATE OKAY?!). It's easy and it really helps. I think it's mentally unhealthy to put yourself through strict "dieting" regimes; it's similar to torture and it's actually bad for you regardless of what the OP "Mr Muscle" has to say. Take my advice, shit it out. |
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| zenmaster | Jan 4 2011, 11:48:30 PM Post #12 |
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- Otanashi no Ken -
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Yeah, I know. I don't eat one every day exactly. When I'm at work (mo-fri) I can easily stay on the "diet", but in the weekend I might grab something. I don't have this craving for candy that I had years ago. I'd eat whole bags of potato chips in one night. Now I eat a handful and I put the bag away, and it usually stays there until someone else eats it. |
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| Bread | Jan 4 2011, 11:56:12 PM Post #13 |
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MGSV is a bit shit
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Christ, you mo'fos are crazy and well disciplined. God knows how many snacks I power through every day of the week. @Kalash: Good call, remind me to try that out some time. You lose weight AND have fun? It's kinda got everything. |
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| Roy | Jan 4 2011, 11:57:56 PM Post #14 |
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I wont deny that I am a bad boy =)
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Synthetic thyroxine does the trick for me. |
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| Shyne | Jan 5 2011, 12:04:52 AM Post #15 |
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10 Year Vet
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I just eat, especially when bored, have got a bit overweight over the years, used to be super fit and then everything eventually stopped, no more PE at school, blading with mates etc, just a footy match every now and then for me now. Metabolism is still a beast but it cannae hold on it's own. |
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| Hunterwasser | Jan 5 2011, 12:32:41 AM Post #16 |
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Aspiring Amateur Pornographer
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Nah man, you see, you shit the weight away, then when it comes back you just shit it out again. I've been doing it for 10+ years man, it's fine. My doctor even does it. You clearly haven't tried it or else you'd know the wonders of the shit storm that follows pumping that water up your rectum. I once ran 5 miles in an hour after I did this. Of course, you have to watch for leakage. Edited by Hunterwasser, Jan 5 2011, 12:33:20 AM.
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[rotate]![]() RIP "ROWDY" RODDY PIPER[rotate] ![]() "I DON'T GIVE A FUCK ABOUT YOUR WAR, OR YOUR PRESIDENT"[rotate] | |
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| Reapus | Jan 5 2011, 12:44:35 AM Post #17 |
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Jail Guard
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The people who say shit it out is obviously trolling, stick to my guide and you'll be fine. I won't sit here and bicker back and forth with the out of shape people who think shitting out whatever is in their body is a good way to lose weight. |
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I'm a military expert with zero military experience and zero military combat training (military.com and wikipedia.com ftw!) ! The Marine Corps doesn't know what they missed out on when they disqualified my bitch ass from enlisting with them. Check out my fake ass "swift, silent, deadly" profile status that I stole from the Marines I rag on so much. lol it makes my guido ass look so 1337 on MGSF. Signed. Reapus, First Civilian Guido Division | |
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| freddiegibbs | Jan 5 2011, 12:48:39 AM Post #18 |
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The people who say shit it out is obviously trolling
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| Reapus | Jan 5 2011, 12:53:50 AM Post #19 |
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Jail Guard
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It's unfortunate that I give good information to out of shape losers like you and you ruin it. I won't entertain you, continue failing at being funny.
Edited by Reapus, Jan 5 2011, 01:10:28 AM.
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I'm a military expert with zero military experience and zero military combat training (military.com and wikipedia.com ftw!) ! The Marine Corps doesn't know what they missed out on when they disqualified my bitch ass from enlisting with them. Check out my fake ass "swift, silent, deadly" profile status that I stole from the Marines I rag on so much. lol it makes my guido ass look so 1337 on MGSF. Signed. Reapus, First Civilian Guido Division | |
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| Thunderbolt | Jan 5 2011, 12:56:55 AM Post #20 |
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落雷
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Hmm, I'm a bit out of shape I guess you could say. Not fat, I just have about 1 inch of fat on my stomach. I occasionally watch this guy on Youtube, Scooby1961. He's got a free website, and he doesn't try to sell you a bunch of crap that doesn't work. http://www.youtube.com/user/scooby1961 Over the last year I've been going up and down on the exercising. I'd started and finished this: http://usmilitary.about.com/cs/airforcejoin/a/afbasicworkout.htm Then I just crapped out. Over the last 6 months I've been on and off with it. I think my problem is I push myself way too hard, and I get too impatient. So then I'm depressed and back infront of the computer before I know it. I might want to try a few of the things you've got in mind though. |
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7:47 AM Jul 13