Workout Regiment

ExtremeSleuth

ExtremeSleuth

Veteran
Ok fitness guru's i got a question for ya's. i need to lose about 50 lbs.. i'm currently weighing in at 250, but i really want to lose 50 lbs... maybe a little more... i want to get rid of fat, and maybe gain some more muscle but not a HUGE amount. i just want to be fit. what are your guys' workout suggestions? diet suggestions? any suggestions? thanks.
 
Oh and to summarize what it is for people who don't want to read the article, HIIT (high intensity interval training) is when you push yourself 100% for 45 seconds to a minute and a half (whether that be running, swimming, biking, etc.) and then cool down for 2 minutes. You repeat this 8-10 times for your entire workout.

Quote from best paragraph at the article which should start the article instead of being on the second page:
There are a few different ways you can do HIIT training.

You can either do all-out sprints -- during which you go above your VO2 max for a very short period of time -- coupled with adequate recovery periods, or you can do sprints that are just below your VO2 max for a slightly longer period, with an adequate recovery as well. The first option will really push your body and will elicit the greatest EPOC and VO2 max improvement. The second option will train your body to perform at a very high intensity for a slightly longer period of time while taking less time to recover.
For the first option, warm up at a comfortable intensity for 5 minutes. Then, give your maximum effort for 15 to 30 seconds, followed by a 2-minute recovery. You can walk during the recovery or you can just take it down to a very light jog, depending on your current level of fitness. More than likely, though, you will be going so hard that you will need to walk during the recovery. Perform between 6 and 10 of these intervals, and finish with a cooldown. For the second option, do the same warmup as in the first option, and then sprint at approximately 80% of your maximum intensity for 45 seconds to a 1½ minutes. Follow this with a 1- to 2-minute recovery period. You may find that your recovery periods are shorter since you aren't running quite as intensely as in the first option. Repeat this sequence for 5 to 8 intervals, followed by a cooldown.
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I believe that 85% of people who begin a work out regiment, change their lifestyle, in other words, working out then becomes part of your every day life. Hope that is true for you. I almost became a personal trainer, so here is what advice I can give you.

Walk (or some type of cardio) everyday for 30 minutes. If you don't have 30 minutes every single day, buy a jump rope, 10 minutes of jumping equals 30 minutes of cardio. It is the CARDIO workout that is going to help you lose the weight, not the weight lifting for as you tone your muscles, muscle has more weight than fat. So in order to lose 50 pounds, you need to concentrate on cardio.

Drink lots of water. At least 4 water bottles a day. The water will lubricate your muscles, will help wash out bacteria, and will help prevent fatigue.

Embrace vegetables. Yeah, you heard me. Instead of french fries, rice, potato chips, mash potato, embrace fresh cut cucumber, avacado, salads (and use olive oil and vinegar instead of salad dressing), etc.

Get RID of junk food and allow your snack food to be: apple sauce, banana, fresh fruit smoothie.

Never load your plate and don't go for seconds of anything. The trick is to eat every quarter hour and half meals: 6am, 9am, noon, 3pm and 6pm. Small meals.
I'm not going to tell you to eat compeletely healthy, HA, who does that? I eat blacken cajun chicken nachos for a treat. Again, everything in moderation. Cardio is the key. Do that each and EVERYDAY and you will see results, but not only in weight but in how you feel and in your energy levels.
 
Zfarms....Charli hit it on the head.

Diet and Cardio. Period. And if you want to hasten the results, resistance training with nautilus machines and/or free weights. But, if you've never lifted before, be careful and go with someone who knows what the F they are doing. Not only to learn the proper form but to prevent yourself from getting hurt. But, the lean muscle mass you gain from resistance/lifting training will also help burn calories.

But the surefire way the 100% guarantee...diet and cardio.
 
lift weights.

you dont have to be a muscle head but you should start training with weight resistance because this will improve strength, flexibility, joint/tendon strength and it will burn a TON of fat

dont eat crud. sweets, colas, fried, any fast food corporate chain, etc

grab your camera and go outside and practice athletic camera operating techniques. this will give you a good cardio workout and improve your operating skills

just move around more and eat less.

its a lifestyle change, dont look at it like you have to loose just 50 lbs.... forget what you weigh.... just start doing things to gradually improve the quality of your life
 
Man, first the name change, now you want to get in shape? What's going on here?? hehe

But seriously, what's your diet like now? If you could list what you eat on a typical day, I can show you what you need to work on.
 
i'm a college student.... i'm not "addicted" to fast food, but now i dont have a job or anything so i have to find food that's cheaper so i'm not spending too much of my parents money... the hardest thing for me to give up will be pop.... i tried giving up a couple of times, but got withdrawl headaches from lack of caffine. i eat corn, potatoes, apples etc as well.
 
it's going to demand a diet change first off. after a couple weefs of living this new diet, yyou a gym membership and make it your second home.
 
ya, believe me i know i need to change my diet... i've been in college for 3 years, and the food they have is ****.... but its what's accessible to me... pop is going to be the hardest because of the withdrawl headaches
 
The first point that Charli made is the biggest and hardest to grasp...change in lifestyle!!! Anybody can go on a diet or regimine and lose the weight they need. The hard part is making that part of how you life everyday for the rest of your life. If you don't make it part of your lifestyle, then the weight's gonna come back. EASE into a new lifestyle.

Tommy's making another good point. Take inventory of how you're treating your body now. I counted calories for a week of normal eating, and compared that to my caloric index (how many calories YOUR body burns in a day), and I figured out why I was heavy...duh...more calories in than out.

It really is hard to find time to prepare good food, eat right, and be physically active, but you have to make it a priority. If you WANT to lose the weight and change to a healthier lifestyle, you will.
 
well, i'm down about 5-10 lbs... not a lot, but its a start. i've given up fast food, and slowly taking myself off of pop (i cant go cold turkey, i got the WORST headaches of my life when i tried that).... i try walking and/or running 20-40 minutes on a treadmill each day, 10-15 push ups and sit ups (i know its not a lot, but i'm starting off low, and getting my body used to doing it, and eventually doing more a day) along with walking around at school between classes, and shooting video. i'm hoping the regiment will start getting my body used to all of this, and eventually make it easier to do everything in higher increments.
 
Keep it up !

I try and balance:

Cardio (Running, Tennis, Basektball, Bike Riding)
Resitance - Free Weight, Dead Hangs, Medicine Ball work, Push Ups
Diet - Moderation and stop eating when you are full

-

And alot of red wine.
 
John_Hudson said:
Cardio (Running, Tennis, Basektball, Bike Riding)
Resitance - Free Weight, Dead Hangs, Medicine Ball work, Push Ups
Diet - Moderation and stop eating when you are full

-

And alot of red wine.
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Well - at least I'm following ONE of John's recommendations.
(I'll give you one guess)
:beer:
 
John_Hudson said:
Keep it up !

I try and balance:

Cardio (Running, Tennis, Basektball, Bike Riding)
Resitance - Free Weight, Dead Hangs, Medicine Ball work, Push Ups
Diet - Moderation and stop eating when you are full

-

And alot of red wine.
Click to expand...

thanks for the advice john. luckily i have a basketball court in my barn. i have to drive 25-30 minutes to be able to bike ride, cause believe me, you don't want to drive down the roads, i live on... they're horrible. most dangerous road in the county. i'll be able to use the schools workout facilities for free cause i'm a student, and use the tennis courts etc too.
 
Here are 2 things that work very well.
1/ Diet: You can eat everything you want exept bread. That include any type of bread dough, like pizza dough, etc...
2/ Exercise: For the most efficient calorie burning activity try any watersport. First when you swim you exercise all of you r body muscle at once, legs, arms, back, abs, shoulder, etc... And since water is colder than body temp, your body burns extra calories to keep you warm. You also get to do your cardio. And you get long muscle rather than big one.

want to take it one step further, try scuba diving... Trust me, when you are 100ft under you loose plenty of calories.:beer:
 
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