lardy
Caneguru
Posts: 575
|
Post by lardy on May 20, 2021 10:16:09 GMT
Hey guys,
I'm not sure how I found this forum but I saved it at some point and after having another look around, I remember why I saved it.
I really need to start exercising and all the fitness websites seem to be geared towards 100% bodybuilding, even the fitness sub-reddit doesn't cover actual fitness, mainly bodybuilding and I honestly feel like this forum and the ideas here are a gem and unique, which I love.
Anyway, my name is Jason and I'm from the UK, 26 years old 5 ft 9 and 225 lbs, I have never worked out in my life, like ever, I have the strength of a 4 year old girl, the cardio of a 60 a day smoker (I gave up smoking 5 years ago after about 8 years of smoking, good ol' teenage years -_-) and the flexibility of a thick board.
I'd really like to overhaul my health and strength, and I literally have no idea how to do it without becoming overwhelmed, can anybody point me in the right direction?
Thanks for having me, I look forward to speaking with you guys!!
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on May 20, 2021 11:01:33 GMT
Hi Lardy,
The first thing You probably want to do is get Your diet in check. Everyone here is going to have a different opinion on this. I would say eliminate junk food and eat real food. I believe in more balanced meals, that's how I lost weight. I never counted my calories when I lost 60lbs but that may work for You.
Exercise wise I'm guessing You don't have equipment? Start walking every day. For strength work maybe try doing a circuit of pushups, squats, and jumping jacks. It could look something like this:
3 to 5 rounds:
1) Pushups 5-20 2) Squats 5-20 3) Jumping Jacks 5-20
That's just an example. You could do some self-resistance exercise afterward. Start slow and ease into exercise. You probably will get other suggestions here. Go with what You feel fits Your needs.
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on May 20, 2021 11:20:46 GMT
Hi Lardy, The first thing You probably want to do is get Your diet in check. Everyone here is going to have a different opinion on this. I would say eliminate junk food and eat real food. I believe in more balanced meals, that's how I lost weight. I never counted my calories when I lost 60lbs but that may work for You. Exercise wise I'm guessing You don't have equipment? Start walking every day. For strength work maybe try doing a circuit of pushups, squats, and jumping jacks. It could look something like this: 3 to 5 rounds: 1) Pushups 5-20 2) Squats 5-20 3) Jumping Jacks 5-20 That's just an example. You could do some self-resistance exercise afterward. Start slow and ease into exercise. You probably will get other suggestions here. Go with what You feel fits Your needs. Thanks that is nice and simple, should the Circuit be done every day? I'm not sure I can manage 5 full push ups last time I tried I think I got 3, surprisingly I walk abit every day and see no real benefits, I walk atleast two miles a day and atleast 6 miles in a day twice a week (I walk to work, shops, school with child etc) also should I try to stretch or should I wait before starting that? I can't even bend over to pick something off of the floor without doing an awkward squat thing lmao. Sorry for all the noob questions I literally have never done any meaningful exercise, As for diet I have slowly but surely started to change my ways, my only problem is portion sizes I really struggle to feel "Full", thank you for your time
|
|
|
Post by Magnus on May 20, 2021 11:32:37 GMT
Lardy, Michael’s advice is great, I would add for you to start drinking more water and cut out the carbs wherever possible aside from overall eating a bit less per day. Also, instead of push-ups do Plank holds for time with a few other basic calisthenics. Shoot for 15 minutes of calisthenics per day to start and eventually work up to 30 minutes a day...... Good Luck !
|
|
|
Post by Magnus on May 20, 2021 11:35:28 GMT
This may give you some direction...
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on May 20, 2021 12:12:43 GMT
Hey Magnus thanks for your reply, shoot for 15 calisthenics and improve to 30 mins, got it. I like the look of the 5BX, it might be a bit hard at the moment but I will give it a try, I'm so confused with diet , some guys say more veggies and legumes others say more meat and eggs arghh .
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on May 20, 2021 12:34:48 GMT
Hi Lardy, The first thing You probably want to do is get Your diet in check. Everyone here is going to have a different opinion on this. I would say eliminate junk food and eat real food. I believe in more balanced meals, that's how I lost weight. I never counted my calories when I lost 60lbs but that may work for You. Exercise wise I'm guessing You don't have equipment? Start walking every day. For strength work maybe try doing a circuit of pushups, squats, and jumping jacks. It could look something like this: 3 to 5 rounds: 1) Pushups 5-20 2) Squats 5-20 3) Jumping Jacks 5-20 That's just an example. You could do some self-resistance exercise afterward. Start slow and ease into exercise. You probably will get other suggestions here. Go with what You feel fits Your needs. Thanks that is nice and simple, should the Circuit be done every day? I'm not sure I can manage 5 full push ups last time I tried I think I got 3, surprisingly I walk abit every day and see no real benefits, I walk atleast two miles a day and atleast 6 miles in a day twice a week (I walk to work, shops, school with child etc) also should I try to stretch or should I wait before starting that? I can't even bend over to pick something off of the floor without doing an awkward squat thing lmao. Sorry for all the noob questions I literally have never done any meaningful exercise, As for diet I have slowly but surely started to change my ways, my only problem is portion sizes I really struggle to feel "Full", thank you for your time I would personally say do the circuit or whatever strength training you decided to do 3 times a week. Leave a day in between each strength training day. Don't worry about how many reps you can do, just start where you are and be consistent. Walking wise, try fast walking by swinging your arms. Or you can hold small weights and swing your arms. I know Magnus mentioned something about carbs. You have to find out what works for you but I don't believe in cutting any macros. I lost 60lbs by eating balanced meals. But some people believe in different things. When it comes to calories or portion size, it may sound a little messed up, but if you want to lose weight you may have to learn to deal with a little hunger. You have to be in a calorie deficit. If you really feel hunger try a small snack in between meals like maybe a boiled egg.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on May 20, 2021 12:36:17 GMT
|
|
|
Post by Magnus on May 20, 2021 13:16:29 GMT
Michael, cutting carbs, drinking more water, eating less overall, and doing some exercise every day will work for anyone. Stew Smith has a few great articles on how the military trains overweight recruits and that formula seems to work every time when the chips are down.,,
|
|
|
Post by billfish on May 20, 2021 13:18:04 GMT
Excellent advice and if I may add to that: Start out easy and allow your body to adapt, don't rush it or overdo it Don't make it work or a torture session As you get fitter you will feel better and may want to add or change exercises But always be realistic as to your abilities and limitations And most importantly......make it fun and you will always look forward to it Good luck !
|
|
|
Post by mr potatohead on May 20, 2021 14:00:41 GMT
Excellent advice and if I may add to that: Start out easy and allow your body to adapt, don't rush it or overdo it Don't make it work or a torture session As you get fitter you will feel better and may want to add or change exercises But always be realistic as to your abilities and limitations And most importantly......make it fun and you will always look forward to it Good luck ! :) Yeah, set yourself up for success every time by making it feel good, not for failure and discouragement by pushing too hard. Exercise is an activity I enjoy and usually do throughout the day, every day. I stretch anytime I feel like it. I especially like a squat while reaching for the sky, a hang from my overhead bar and single arm loaded carries done to the same mark in a favorite tune before switching hands and starting the music over instead of using a stopwatch works for me. In fact, loaded carries in general, done any naturally human way, are top of my list for quick gains. Dan John says loaded carries will change your life in two weeks. I still do planks on my elbows and knees, usually in bed with my feet caught on the end, to create more gut tension. I never use a barbell. Always single weights like dumbbells, stones, containers filled with water or rocks, etc. For deadlifts or heavy swings, I use a KettleBell style tool. Dropping fat is all about diet. Potatoes are the #1 most satiating food by a margin of 30% over fish, which is #2 and all other foods stack up immediately below fish. Check out the Potato Hack Diet. Reduced portions of nutrient dense, real foods. No sugar or processed. Drink plenty of water which can help to extend a period of not eating and take the edge off of portion reduction. An apple a day keeps the doctor away too, BTW.
|
|
|
Post by Magnus on May 20, 2021 14:07:32 GMT
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on May 20, 2021 14:28:05 GMT
Michael, cutting carbs, drinking more water, eating less overall, and doing some exercise every day will work for anyone. Stew Smith has a few great articles on how the military trains overweight recruits and that formula seems to work every time when the chips are down.,, Magnus I'm not saying you're wrong. But realize there are plenty of people that have lost weight without cutting carbs. Of course if you eat junk carbs that's not good. I lost 60 lbs using a version of the Clarence Bass diet which is mainly carbs. I did this around 2008 and have kept that weight off till this day, give or take 5 lbs in the winter. My diet has changed a to a more balanced approach with more good fats since. Again I'm not saying you're wrong. I'm saying there is more ways to skin a cat. People lose weight and keep it off on all different types of diets. It all comes down to bring in a calorie deficit and eating foods that work for your body. I just prefer a more balanced approach like the Mediterranean type of diets. It's more enjoyable,which is very important, and balanced.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on May 20, 2021 14:37:55 GMT
Excellent advice and if I may add to that: Start out easy and allow your body to adapt, don't rush it or overdo it Don't make it work or a torture session As you get fitter you will feel better and may want to add or change exercises But always be realistic as to your abilities and limitations And most importantly......make it fun and you will always look forward to it Good luck ! Exactly! That goes for diet too. Just like exercise, if you don't like what you're eating and it's extreme you will not follow through. I know this from experience. If I was told I had to eat seaweed, potatoes, etc... there is no way I would stick to that eating pattern. Everyone likes different foods. While Mikey is much more knowledgeable than myself on nutrition I wouldn't have been able to lose weight eating exactly like him because it would be drudgery for me. Small changes go a long way.
|
|
|
Post by Magnus on May 20, 2021 14:40:33 GMT
Michael, cutting carbs, drinking more water, eating less overall, and doing some exercise every day will work for anyone. Stew Smith has a few great articles on how the military trains overweight recruits and that formula seems to work every time when the chips are down.,, Magnus I'm not saying you're wrong. But realize there are plenty of people that have lost weight without cutting carbs. Of course if you eat junk carbs that's not good. I lost 60 lbs using a version of the Clarence Bass diet which is mainly carbs. I did this around 2008 and have kept that weight off till this day, give or take 5 lbs in the winter. My diet has changed a to a more balanced approach with more good fats since. Again I'm not saying you're wrong. I'm saying there is more ways to skin a cat. People lose weight and keep it off on all different types of diets. I just prefer a more balanced approach like the Mediterranean type of diets. It's more enjoyable,which is very important, and balanced. . Don’t worry I won’t get offended 😝 You’re right, balanced is best, I’m just stating what usually works the quickest and is recommended by every pro trainer and doctor that I’ve ever heard comment on the subject (aside from using the formula myself). Losing weight is really not anywhere as difficult and complicated as people make it seem to be, and it will work for everyone.
|
|