Getting into shape

[The Third Man]

I'm down to ~178, only a few pounds from my initial goal of 175 (though at this point I'm focused more on just continuing to eat right and working back in a little exercise to shave off what remains of my gut). I officially weigh less than I have at any point since 8th grade, down from a max of probably 245-250.

[stlouie_lipp]

That's great!

[Sutter'sBeard]

I'm down to ~178, only a few pounds from my initial goal of 175 (though at this point I'm focused more on just continuing to eat right and working back in a little exercise to shave off what remains of my gut). I officially weigh less than I have at any point since 8th grade, down from a max of probably 245-250.

Nice job!

Outside of a couple years in my twenties, I'm under 200 for the first time in my adult life. I'm a bit concerned though because I've been stuck at between 197 and 204 for the last two months and I'm exercising more than I ever have in my life. I run between 90-110 miles a month and I'm thinking my body wants me at about 200.

[Smith Corks One]

Okay, so I'm almost 40 and kind of tired of being a fat ass. Trouble is I have no idea really how to remedy that; I walk and/or jog sometimes (though not regularly enough), and see some results, but nothing to write home about. Should I just increase the walking and jogging to a consistent routine? Recent posts in this thread make me doubt that this would be the best course of action. Join a gym? There's a Club Fitness nearby, but not much else - don't know if they're any good. Plus, what do I do when I get there? Just start lifting [expletive] with my arms and legs? No idea...do I need a personal trainer? How much does that cost? I'm not rich. Thoughts/opinions? What have those of you who were also fat asses and have had good results done?

[Jocephus]

i think diet is a big one, at least it has been for me. there are tons of exercises you can do, just gotta figure out which one you like the best (or hate the least) and try and do it as many times in a week you can. even 30 mins is better than nothing (cardio type stuff...weights seem kinda pointless, to me, unless you are looking for mass)

[The Third Man]

Yeah, dieting was 90% or more of my results. I just load up on protein to stave off hunger and throw in a little exercise to help ensure my weight loss doesn't cut into muscle as much.

[Fat_Bulldog]

Load up!

[Freed Roger]

Okay, so I'm almost 40 and kind of tired of being a fat ass. Trouble is I have no idea really how to remedy that; I walk and/or jog sometimes (though not regularly enough), and see some results, but nothing to write home about. Should I just increase the walking and jogging to a consistent routine? Recent posts in this thread make me doubt that this would be the best course of action. Join a gym? There's a Club Fitness nearby, but not much else - don't know if they're any good. Plus, what do I do when I get there? Just start lifting [expletive] with my arms and legs? No idea...do I need a personal trainer? How much does that cost? I'm not rich. Thoughts/opinions? What have those of you who were also fat asses and have had good results done?

I never have been too far gone. No magic bullets though. Education, motivation, diet,exercise, non stress as much as possible. You will hear a vast array of things that have worked, often contradictory, some completely bogus.

Diet wise, it is like re hardwiring your tastes. I still eat them occassionall, but no longer crave fries, cookies, soda (diet or not,both suck). Stay away from artificial sweeteners because it hooks you on all sweets.

The best fat burner and calorie burner is aerobic exercise that is in the zone where it elevates your heart rate, but you still are able to hold conversation. If walking does that for you, it is a good place to start. But must do it everyday. As you improve, add more variety based on what you want to do. Mix it up.

Externalizing this process helps. Log your diet and exercise and weigh yourself consistently. Its cold hard data, as opposed to your own brain which makes excuses and wants you to cheat.

[Bo Hart]

Okay, so I'm almost 40 and kind of tired of being a fat ass. Trouble is I have no idea really how to remedy that; I walk and/or jog sometimes (though not regularly enough), and see some results, but nothing to write home about. Should I just increase the walking and jogging to a consistent routine? Recent posts in this thread make me doubt that this would be the best course of action. Join a gym? There's a Club Fitness nearby, but not much else - don't know if they're any good. Plus, what do I do when I get there? Just start lifting [expletive] with my arms and legs? No idea...do I need a personal trainer? How much does that cost? I'm not rich. Thoughts/opinions? What have those of you who were also fat asses and have had good results done?

Track your calories.

I used to run 2.1 miles a day. The workout would burn something like 210 calories in the 13-15 minutes that it took to run it. 210 calories is not very much. For example, let's say you go to the store and buy a Nestle Crunch candy bar. That has like 220 calories in it. To burn off one candy bar, you'd need to run 2+ miles at a pretty respectable pace (well, that varies significantly depending on your height/weight, but let's just go with it).

Here's the point: it's much easier to eat healthy (i.e. "prevent" calories) than it is to workout (i.e. burn off calories). You could never work out and lose all the weight you wanted. You could work out vigorously, and it's all for naught if you're not eating healthy. The best combination for losing weight is eating healthy and working out at a reasonable rate. So many people start diets and think they're going to be able to sustain going to the gym for an hour seven days a week. That's naive, and you're going to quit within a couple weeks.

Track your calories. Every time you eat something, log the calorie total from the nutritional label. You will lose weight. It's simple math. From a willpower standpoint, it's very difficult. But losing weight is a very simple process.

[Schlich]

^^^ follow that advice for food. If you enjoy cardio activities, do sprint sets/HIIT (plyometrics and stuff). if you like lifting weights, then buy the book Starting Strength and read it, it's a short easy read, and will teach you most all you need to know for the next 6+ months.

Don't waste your time with jogging or walking or the elliptical unless you really enjoy it. You get a lot more bang for your buck with the above workouts. No matter what shape you're in, you can do these things IMO.