Post by Xor'Nefthrahm on Jul 16, 2010 19:36:44 GMT -6
ALOT of protein, low carb, virtual NO sugar, LOTS of water.
I eat BIG in the morning (like whatever was made for dinner the night before.. steak, grilled chicken, vegetables, etc), medium at lunch (try as high protein/low cal as possible) and then something LIGHT for dinner (Special K Protein Plus is what I eat).
Get your heart checked by a Doctor before you do this NEXT part.. I will NOT be held liable if you dont listen and you have a heart attack.
Cardio for at LEAST 30min a day, or at LEAST 3 days a week (I prefer 60).
If done for 60, I like to do 30 min of pushing myself and doing endurance training running with my 20lb vest for as long as I can, and then 30 minutes of interval training (Walk for 1 min, Jog for 1 Min, Run for 1 Min) as THAT is suppost to be the best way to burn fat.
As your endurance goes up, raise the jog and run time by 30 sec at a time. Once you can do that consistantly, PUSH yourself.
Getting the right breathing rythem is KEY. I do a fast/strong/deep 3 count inhale, 2 count forceful exhale. You want to breath in a way that would make you dizzy from too much oxygen if NOT running, as doing so when running moves more needed oxygen through your body.
It will take ALOT of willpower to do this.. you cannot fall off this horse once you ride it, or it will undo your work.
The exception maybe ONE day a week after you have seen a significant reduction in bodyfat. Having a pigout day throws your body into shock and keeps it from getting use to the exercise..
Once the weightloss starts slowing down (mine did for awhile after 58lbs) start light weight training. Work a set one day, and a different set the next day, and so on... avoid working the same muscles in a row.
I do Arms one day, back and shoulders another, and legs third day. I do crunches/heeltouches/situps a day, skip a day, then do them again the following day as I do it till my stomach hurts.
Remember to start SMALL, stretch before hand.
Once you lost ALOT of weight, I recommend getting a low sugar protein shake to drink RIGHT AFTER the weight training. Doing so increast muscle growth.
Now you may not want to be a musclebound beast, but I reccomend that everyone condition and tone what you got. Think of Bruce Lee.. looked skinny as hell at a glance, but was strong as f*ck because he built lean muscle.
If you are REALLY overweight like I was, you will see GOOD results with the interval training and having NO sugar. The more you weigh, the more weight you are lugging around.. the more calories you burn (why I bought a 20lb vest).
Next, find a copy of r600_9.. the military's fitness guidebook. I am trying to attach a PDF version. It will have a chart based on your hight in inches, as well as go over the method the military uses to figure out your body fat %. Women have more measurements to do then men. And seeing how I AM a man, I am only going to post that method.
First get one of those soft measuring tapes used in tailoring. Have someone measure your neck below your adam's apple 3 times. Find out the average, and keep that. Then measure around your belly, around the naval 3 times. Record the average of that number. Look at the chart based on age and height. That will tell you the body fat percent. I'm sure you can find an app online if you look. I have one for my Smartphone.
Watch your weight. Make a journal.. keep track of it.
Eventually you will look like, according to the scale, that you are NOT loosing anymore weight. Dont get angry like I did. Keep measuring yourself. Your waistsize wont lie!
If you see a GAIN in weight, dont fret. Here is how you figure out
if it is muscle and NOT fat..
Figure out your Bodyfat %. Weight yourself.
Next, multiply your weight by your fat %.. remember 24% would be 0.24 when doing this (example 207lbs x 0.24=49.68).
That number would be your fat pounds. 49.68 pounds of fat in this example.
To find your amount of muscle in pounds, subtract the fat number from your total weight (207lbs - 49.68lbs=157.32lbs in example)
That is how much of you is MUSCLE.. increasing THAT is GOOD..
Why is increase in muscle good? The more you have, the more calories your body will burn passively.. which means the more you burn when being active as well.. abviously you will want to slowly up your calorie intake at this stage, but I would say no more than 2000, unless you find otherwise.. www.livestrong.com is a good resource. It will help you count calories and nutrients, give you an idea on what to cut back on (sodium for me), as well as tell you based on your weight how many calories you should consume a day.
Remeber, record EVERYTHING..
Eventually you wont need this website.. you will just KNOW. Go by your instincts, something we USED to have that tells us what we need to eat for whatever our bodies are lacking. Avoid snacking, and when you eat, make it WORTH eating.. something that is NOT empty calories.. sorry but soda pop is the WORST thing for this. I avoid it like the plague. Unless it is diet and sugar/calorie free.. but then, water it preferable.
The left hand path isnt JUST about the spiritual, it is also the physical.. this is something I have realized, and I wish everyone to think about it as well.
Listen to what I have to say, or do not.. if you dont feel stronger and more energetic after taking my advice.. if you DONT loose weight in fat, DONT give up.. it takes WILLPOWER.. and it will be a real test.
I went from a 2x to a Medium shirt, 42inch pants to 36 (and soon to be 34's). I am just sharing how "I" did it.
AWAKE!
- Xor'Nefth'Rahm
I eat BIG in the morning (like whatever was made for dinner the night before.. steak, grilled chicken, vegetables, etc), medium at lunch (try as high protein/low cal as possible) and then something LIGHT for dinner (Special K Protein Plus is what I eat).
Get your heart checked by a Doctor before you do this NEXT part.. I will NOT be held liable if you dont listen and you have a heart attack.
Cardio for at LEAST 30min a day, or at LEAST 3 days a week (I prefer 60).
If done for 60, I like to do 30 min of pushing myself and doing endurance training running with my 20lb vest for as long as I can, and then 30 minutes of interval training (Walk for 1 min, Jog for 1 Min, Run for 1 Min) as THAT is suppost to be the best way to burn fat.
As your endurance goes up, raise the jog and run time by 30 sec at a time. Once you can do that consistantly, PUSH yourself.
Getting the right breathing rythem is KEY. I do a fast/strong/deep 3 count inhale, 2 count forceful exhale. You want to breath in a way that would make you dizzy from too much oxygen if NOT running, as doing so when running moves more needed oxygen through your body.
It will take ALOT of willpower to do this.. you cannot fall off this horse once you ride it, or it will undo your work.
The exception maybe ONE day a week after you have seen a significant reduction in bodyfat. Having a pigout day throws your body into shock and keeps it from getting use to the exercise..
Once the weightloss starts slowing down (mine did for awhile after 58lbs) start light weight training. Work a set one day, and a different set the next day, and so on... avoid working the same muscles in a row.
I do Arms one day, back and shoulders another, and legs third day. I do crunches/heeltouches/situps a day, skip a day, then do them again the following day as I do it till my stomach hurts.
Remember to start SMALL, stretch before hand.
Once you lost ALOT of weight, I recommend getting a low sugar protein shake to drink RIGHT AFTER the weight training. Doing so increast muscle growth.
Now you may not want to be a musclebound beast, but I reccomend that everyone condition and tone what you got. Think of Bruce Lee.. looked skinny as hell at a glance, but was strong as f*ck because he built lean muscle.
If you are REALLY overweight like I was, you will see GOOD results with the interval training and having NO sugar. The more you weigh, the more weight you are lugging around.. the more calories you burn (why I bought a 20lb vest).
Next, find a copy of r600_9.. the military's fitness guidebook. I am trying to attach a PDF version. It will have a chart based on your hight in inches, as well as go over the method the military uses to figure out your body fat %. Women have more measurements to do then men. And seeing how I AM a man, I am only going to post that method.
First get one of those soft measuring tapes used in tailoring. Have someone measure your neck below your adam's apple 3 times. Find out the average, and keep that. Then measure around your belly, around the naval 3 times. Record the average of that number. Look at the chart based on age and height. That will tell you the body fat percent. I'm sure you can find an app online if you look. I have one for my Smartphone.
Watch your weight. Make a journal.. keep track of it.
Eventually you will look like, according to the scale, that you are NOT loosing anymore weight. Dont get angry like I did. Keep measuring yourself. Your waistsize wont lie!
If you see a GAIN in weight, dont fret. Here is how you figure out
if it is muscle and NOT fat..
Figure out your Bodyfat %. Weight yourself.
Next, multiply your weight by your fat %.. remember 24% would be 0.24 when doing this (example 207lbs x 0.24=49.68).
That number would be your fat pounds. 49.68 pounds of fat in this example.
To find your amount of muscle in pounds, subtract the fat number from your total weight (207lbs - 49.68lbs=157.32lbs in example)
That is how much of you is MUSCLE.. increasing THAT is GOOD..
Why is increase in muscle good? The more you have, the more calories your body will burn passively.. which means the more you burn when being active as well.. abviously you will want to slowly up your calorie intake at this stage, but I would say no more than 2000, unless you find otherwise.. www.livestrong.com is a good resource. It will help you count calories and nutrients, give you an idea on what to cut back on (sodium for me), as well as tell you based on your weight how many calories you should consume a day.
Remeber, record EVERYTHING..
Eventually you wont need this website.. you will just KNOW. Go by your instincts, something we USED to have that tells us what we need to eat for whatever our bodies are lacking. Avoid snacking, and when you eat, make it WORTH eating.. something that is NOT empty calories.. sorry but soda pop is the WORST thing for this. I avoid it like the plague. Unless it is diet and sugar/calorie free.. but then, water it preferable.
The left hand path isnt JUST about the spiritual, it is also the physical.. this is something I have realized, and I wish everyone to think about it as well.
Listen to what I have to say, or do not.. if you dont feel stronger and more energetic after taking my advice.. if you DONT loose weight in fat, DONT give up.. it takes WILLPOWER.. and it will be a real test.
I went from a 2x to a Medium shirt, 42inch pants to 36 (and soon to be 34's). I am just sharing how "I" did it.
AWAKE!
- Xor'Nefth'Rahm