Running/jogging if you're overweight is only a good idea if you hate your knees.
If you've had past shoulder problems overhead lifting is in more cases than not a bad idea. Barbell benching might also be a bad idea, but that's up for more debate especially if your form is dialed in. Speak to your prior or current rehab professional about what you can and can't do. IN GENERAL: work in this order work on: thoracic mobility, scapular stability, direct rotator cuff exercises. More upper body pulling than pushing.
Worry about your diet more than your training. Don't go crazy about low carb vs low fat. Mind your portion sizes and eat plenty of fruits, vegetables, and lean sources of protein. Pick up a few books if you're more a do it yourself person; hire someone if you like not having to think about it and you can afford it.
You can also say "none of the above" to the various starchy options and just eat more vegetables instead. My usual dinner is some oven-baked salmon, not with rice or pasta or anything but with extra broccoli and cheese. Low-carb diet seems to be working for me.
Rice and pasta are definitely going to work against you if you're looking to lose fat. You would do well to increase consumption of green veggies, Kale is especially good. A "trick" to get this going is for the next month try to include 1 green veggie in every meal. Be sure to try a lot of different types too and see what you like, there is a lot of stuff out there. Also be aware of what you are drinking. Soda is definitely a bad idea. What a lot of people don't realize is that most fruit juices are just sugar and emply calories. More water and tea, or coffee, would serve better.
Seconding the suggestion of quinoa instead of pasta/rice. It's high protein (for a grain, which it isn't since it is more of a seed, but whatever) and can be prepared in dozens of ways. I use it as a oatmeal for breakfast, as a rice substitute, and ground into flour to make any number dishes.
Drastically reduce these in your diet and THEN start examining low carb vs low fat diets. The only sugar you should be consuming should be from fruit or honey w/ green tea, you should be trying to balance out your Omega 3 fats and eliminating trans fats completely, and you get so much salt in most prepared food that you shouldnt be adding it to anything.
Nevermind fancy diets.
If you can't reduce those three things in your diet, everything else is totally fucking trivial.
I reckon that the serious benefits of most low-carb or low-fat diets have mostly to do with total energy intake reduction: Cut either carbs or fat and you thereby cut your total calorie count. The reason I like my lower-carb diet and don’t worry about fat is really that it’s easier. Allowing myself full-fat foods means that I get to feel full, and get to eat full-flavour foods. Red meat, Greek yoghurt… If I cut fat I think I’d find this much less pleasant and therefore, psychologically, less sustainable.
Wow there is a lot of Broscience in this Thread...
There is absoulutely no reason to completely cut carbs to lose weight its called the Laws of thermodynamics... You can eat low, high, brown
White carbs it doesnt fucking matter its all about how much calories you eat at the end of the day....
^ Not sure what Brazzzuka is saying exactly, sounds like a lot of buzz words. Kids these days.....(jk i'm only 27). I'm guessing he's getting at carbs from whole wheat sources are better?
My wife had great success with a zero carb diet she was already smallish though to begin with. Imo zero carb diet worked for her. I didn't really agree with all the bacon and cheese eating she did but it worked and she looked much more trim. I'll talk more about it if anyone is really that interested.
Interesting you should mention quinoa as an oatmeal substitute. I personally gag down the last few bites of a bowl of oatmeal, can't stand the texture especially when it starts to get cold, and I eat fast. I recently considered that quinoa could work as an oatmeal substitute, I'm always in a hurry in the morning, I've never done microwave quinoa but it seems like it'd be easy. I figure I can preportion quinoa with some cinnamon and other breakfasty stuff to have a quick morning microwaveable meal. I've recently been pricing quinoa in bulk online and I figure I should at least order 5lbs (20$-30$) or so to get me started and we'll see how long it lasts.
Originally Posted by CNagy
If your looking to eat healthy and you're not trying quinoa you're limiting yourself, especially if you eat rice. It's available at my walmart (in hickville FL, so therefore most likely all walmarts) near the instant rice in a small turquoise box for around $4 if I remember correctly. Buy it fatties....
Originally Posted by Gypsy Jazz
Also, if you're really overweight, any measure you take will be of some success, provided you stick to it. However, as GJ pointed out, diet plan before workout. And, QUIT smoking.
^ Better yet. Keep smoking I need job security.