Get a personal trainer if you can. Seriously. If you don't attend a regular martial arts practice that requires lots of conditioning, then you have to get out and be self-motivated.
How long will that last? A lot of people I talk to (including myself) get obsessed and determined for the first 2-3 weeks and then eventually flat line and you'll either go back to your old habits or see little improvements than before.
Seriously, unless you're really self-motivated, get a training partner that knows his **** or a good trainer if your wallet can afford it.
Luckily, I've become self-motivated to hit the weights by myself without anyone's motivation (other than spotters), but cardio, I need someone to help me. That's what my training classes are for. The hardest part is walking through the door.
i can second what smoke has said, as long as you've been given the go ahead by your gp and you can afford it then getting a personal trainer is well worth it.
i've tried to gain weight through my 20s to no avail and getting a trainer has actually yielded results. my diet is clean, my lifts and conditioning are improving and i'm slowly gaining muscle; currently up 5kgs and am at the heaviest i've ever been.
get the support you need!
From the time I have started reading the articles you have been posting, I have become very keen in learning more and more. Now I can proudly say that I know little and that too thanks to you!!!
Buy a 66lb bag of construction sand at home depo for <$6, carry it places. Cool lower back workout after some time =)
If you're too strong, try 2 bags.
Try to avoid sidewalks that slope down into the road during icy weather, I fell on my ass before crossing last week, it's kinda scary.
Okay, I'm gonna have a crack at this - fair warning it's going to be a long post. Before I get into anything I will say that the most important thing IMO, is don't try to do too much at once because you will be doomed to fail in the long haul. Do little by little [try picking one thing to work on each week or 2 and go from there]. I'm just going to do an info dump and hopefully something in here will be of help.
First off, diet and cardio are most important if your goal is to lose fat [don't worry about 'weight' specifically] and you're just starting out. You kind of have to be a calorie counter to see major results, and I'm not talking about switching to salad because it's got almost nothing in it. You need to know how much your body needs to simply function so you have your benchmark to work around.
Use this site to find your base metabolic rate [follow link to "BMR & RMR Calculator"]
You want to have a calorie deficit of around 500 calories per day to lose 1 lb a week [3500 calories = a pound]. You will probably see more losses at the start because your body has more fat to burn but don't get discouraged when results appear to diminish [also partly because you'll start building muscle mass pretty quickly with your resistance workouts]. The important thing to remember is losing more than 1-2lb per week isn't healthy for the body and triggers counter-productive systems to help hold the weight and slow progress in a detrimental way.
Additionally work on spreading out your meals into smaller portions/snacks, do this slowly so it becomes more of a habit.
Carbohydrates = 4 calories per gram
Proteins = 4 calories per gram
Fats = 9 calories per gram
Calculate percents based on total calories per serving, not total grams per serving.
General rules of thumb:
DON'T pay any attention to the %daily value or the total grams per serving - this is misinformation stuck there to throw you off and means nothing. Instead look at the total calories per serving [this is what your body will be absorbing, everything else is vitamins, minerals, water and chemicals - the first 3 of which you still want, but your body doesn't use for energy]and do the math so you know what you're eating!
-Cut out anything that is more than 35-40% fat and everything that has any Trans Fat at all. [for example; salad dressing - just because it says it's light doesn't mean it's healthy - on average it's still going to be 65% fat at least!]
-Limit sugar intake significantly and switch to whole grains [someone mentioned cutting out starchy foods earlier - this is good advice so long as you replace it with a healthier alternative - whole grains and vegetables are great for this].
-Saturated fat isn't 'bad' but it isn't good either. Try to find foods rich in Monounsaturated and Polyunsaturated fats - these are your omegas and are important for overall health. Foods like olive oils, fish oils, coconut oils etc will have these and some foods are now being fortified with them.
Cardio wise, wait until your knee is better if you're not comfortable going to the pool. Start out walking and if/when you are comfortable going to a gym try out the elliptical, it is a low impact machine that uses your whole body. Just make sure you switch things up as much as possible, both for interests sake and health - the human body hasn't evolved to do one repetitive motion over and over again, its made to adapt and do many different things! When you feel up to it, walk some local trails or do a hike.
Note: If you are legitimately obese there's a good chance your blood pressure isn't great which can be a problem if you work out with the water above your chest. Blood pressure spikes normally during exercise and the excess pressure from the surrounding water can put you at serious risk for heart attack. Should you decide to work out in water, make sure you're cleared for it and work with a supervisor/trainer with the necessary certs.
Best thing to do here is see your general practitioner, get him to do a once over on ya [check blood pressure, cholesterol levels etc.] and get cleared for physical activity.
Getting a heart rate monitor would be really helpful for your cardio too. Polar has a good one for around $150 if you have the cash.
In order to burn fat optimally at your fitness level you want to work at around 70-75%max heart rate. You can find this heart rate by taking 220-your age and multiplying that number by the percents to give you your range - work up to this training zone to burn fat as your main fuel source - start at around 60-65% if 70-75% feels uncomfortable at first. Start at shorter intervals and work up to 30-40min cardio sessions and the weight will slowly but surely start to come off.
This isn't going to happen over night and you have to do whatever it takes to stay motivated for the long haul, but you probably know that already. ;)
Best of luck with the training, hope that helps.
I would recommend changing your diet. I've been doing low carb dieting for the last 6 months and dropped 40+ pounds. I was was doing 4-5 days of bjj and lifting weights before that and the weight loss was minimal. After I changed my diet the weight started melting off, plus I stopped lifting weights due to injury and laziness, but kept up the bjj and even ramped it up to 5-6 times a week. As far as any exercises you can do at home with out stressing your knee, try changing little things. Like sit on a balance ball while watching tv or working on the computer. If your really that heavy just getting off your sofa should be a good workout in itself. Get up off the coach and sit back down again 10 times every hour, once that gets to be easy do it with a weight in one hand. You can always do wall push ups too. I'm not an expert or anything, but I've noticed making little changes in your daily life can lead to big changes.
I will say however that low carb diets are BAD. DON'T DO IT. You may be able to drop weight fast while on it but you'll damage your body and starve it of the nutrients it needs to function in the process.
If you want to lose weight, focus on losing FAT, because on a low carb diet the body will cannibalize it self and eat on fat [a good thing, but not this way] and PROTEIN already in your body.
On top of that you obliterate your metabolism. So, once you go back to your normal diet you put the weight back on double time.
Healthy ratios for daily intake are as follows:
55-60% carbs [stick to whole wheat and natural product.]
15-20% protiens [spread out your intake throughout the day, your body can't process more than about 25-30 grams of raw protein in one sitting.]
20-30% fats [stick to good fats - monounsaturated/polyunsaturated > these are found in fish oils, olive oils, coconut oils etc.]
There's a bit of leeway here depending on your goals, but this is the staple you want to function from.
Think about diet more like changing a habit and not going ON a diet. In other words don't drop down to 1200 calorie intake for a month or two before going back to how you ate before. Eat at your goal weight, at the most, and you'll lose weight at a manageable rate.
As far as exercises go, focus on cardio, when your knee gets better go for walks on turf/grass and try to minimize impact. The second half of jinro's post is good advice as well, little things like sitting on a swiss ball instead of the couch will go a long way to not only helping you lose weight but help with things like posture and balance as well - both of which are essential to working out safely and effectively.
Don't get a sand bag to carry around though, you've likely got enough weight to work off as it is and carrying around an additional 50+ pounds is just going to put your back and knees in HUGE risk for injury. Carrying it around without working up to that and losing weight first is just an accident waiting to happen. It would be an okay thing to do later down the road when you're [much more] physically fit however.
Last edited by Unl)eal); 2/28/2011 7:13pm at .
Your posts got eaten by the spam filter because you're a new member and they had links in them. Sorry.
Originally Posted by Unl)eal)
Oh, thanks for the clarification, I feel a bit better about that now. I'll be wary of that in the future.
Originally Posted by Phrost