The weight loss challenge / health thread

[ASSEMbler]

As a few of you know, I've been hitting the gym and trying to
get into better condition.

I know it's easier when people encourage each other,
so I present to you the assemblergames.com weight loss challenge.

Currently I am shuffling along at 2 miles a day
with reduced carb intake (deficit). This is because
I cannot run nor lift weights due to past accident
injuries that leave me unable to run or lift more
than 15 pounds.

My target hear rate is 130 so I am doing well.
I take metabolic enhancers and amino acids.

I am not in the best of shape, but I have done extensive research
so I invite anyone who is so inclined to get healthier.

There's an amazing amount you can do, even with no exercise,
however exercise of course helps greatly!

[Trenton_net]

Well, I know the golden rule to loosing weight is simply take in less calories than you can burn off. Naturally, the best way to tackle this equation is to burn more calories... but do not attempt to diet!

To keep weight off, diets don't work. Simply because after your fasting, the body starts storing anything it gets directly to fat. I know it sounds strange, but to keep weight off you actually have to eat more!... And eat consistantly! All you really need to do is tune the foods you choose. Provided you eat the right things, your portion sizes can remain the same yet you'll always feel more than statisfied while slowly starting to loose weight.

I think some pay programs like Weight Watchers stress the same idea, except they peddle their own food, list points for people too lazy to do the calculations, and in general ask for you to pay for what you could do for free.

[ASSEMbler]

Diets don't work unless you change your diet permanently.
In my case, I am on a calorie restrictive setup as I cannot
exercise in a traditional sense.

diets only work if you change your lifestyle after the the loss or
it all comes back.

[Micjohvan]

This is a super good idea Assembler. I have been on a strict diet since last October with very little to no exercise (only my job which has me constantly standing, walking, and power running 6-8 hours a day 5-6 days a week)

I have lost about 45 pounds total!!! Im 6'1 or 6'2 and weigh in around 175ish right now which I think is very impressive since i started at about 220 end of last year. All I had to do was stop eating out and stop drinking pop. I no longer eat ANY fast food or pizza other then subway and then I get one of the 6" health subs (5 grams of fat or less) and drink water with all my meals. Its made a huge impact in my life. im 23 and I feel like I could fight in the freaking UFC (not really as I dont know MA but still lol) Sometimes its hard not eating the stuff I used to love but I just look down at my abs and im like meh, I dont need that crap ;)

[Taucias]

I would avoid the amino acids and metabolic enhancers. Waste of money.

[ASSEMbler]

I would avoid the amino acids and metabolic enhancers. Waste of money.

They work, but you need to know how to use them.

Certain amino acids taken before a workout prevent the depletion of
glycogen which allows a better workout. certain ones taken with protein after
prevents the breakdown of any new muscle and lets you get larger.

Metabolic enhancers if used properly keep your body in the optimal heart rate for burning fat. However, it's dangerous if done improperly.

The basics are keep the body fueled and fed the right things.

Exercise is the key, no one can lose weight taking pills and eating the same way.

[Alien Workshop]

This is an awesome thread, and while I'm not trying to lose weight and I am the type of person who is dedicated to fitness.

The main thing I do is watch my portion sizes. I still eat whatever I want, I just eat in small amounts. Also, I spread my meals to 5 or 6 small meals a day rather than three large meals. I have also cut out carbonated drinks. I'll drink a Mountain Dew every now and then, but not every day. Mostly I drink water. Juice with breakfast is good, but even fruit juice has a lot of sugar in it. Also, I don't drink alcohol or smoke. For anyone trying to stay healthy, the first thing they need to do is kick those two habits to the curb (if that is something they do).

As for exercise, I bike and jog. I jog to keep in shape and I mountain bike for fun. Mountain biking is incredible exercise because it's intense and fun, but a great workout, especially if you are on a trail with a lot of climbs (yes, the climbs can be just as exhilarating as the downhills, just in a different way). I know of people who substitute biking for running because it is low impact (unless you crash :P).

Right now I'm preparing for a 30 mile epic bike ride that I'll be doing in a few weeks. I can't wait, it's going to be a blast. I gotta push myself pretty hard though, because the longest trail ride I've done so far was 15 miles. It'll be intense, but fun. Oh, and I hear the trail I'll be riding has some pretty crazy drop-offs... wish me luck :lol:

[Barc0de]

The basics are keep the body fueled and fed the right things.

bingo

[GaijinPunch]

Currently I am shuffling along at 2 miles a day
with reduced carb intake (deficit). This is because
I cannot run nor lift weights due to past accident
injuries that leave me unable to run or lift more
than 15 pounds.

Wow, that sucks. I always tell seditary carb-dodgers to eat shitloads of carbs and excercise more. Looks like that's out of the question though. Have you looked into swimming? It's low impact, but still a mother fucker of a work out. Works the old ticker and the muscles. I swim 1.8k on my swimming days.

To keep weight off, diets don't work. Simply because after your fasting,

This is the problem -- you've greatly misunderstood the word "diet". "Fasting" does not mean diet.

[karsten]

if you can, now that the weather is better use bicycle for moving around; it won't strain muscles nor bone junction (a common problem in people overweight or that have been idle for long time) or even better an hour or 2 in a swimming pool 3 times a week it's really effective.

or better playing soccer or 5vs5 soccer with friends :)

[kiff]

This is about a 18 months too late for me Kev.

I was shamed into losing weight last xmas day the my girlfriends parents house. Somebody bought them a set of weighing scales and one of the kids (not my kids, I have none) decided that they needed to know how much everyone weighed. You first had to guess what you weighed then see what you did weigh and the person with the least in difference won (won nothing probably as it happens).
I got on and guessed at about 12st 7lbs. I was actually 14st 3lbs. I had no idea I had let myself go so much and didn't notice it as it was very gradual.

I kicked my own ass into gear and lost 3st in a year. I now weigh 11st 5lbs.

I did this by increasing my exercise and eating the right foods at the right times. I play football 3/4 times a week, swim on a saturday morning for around an hour (excellent exercise muscular and cardio).
I cut down seriously on the ammount of carbs and restricted myself to a carb day which is the day I concentrate on muscular development instead of cardio.
I eat alot more fresh fish, fruit and veg now also.

This turned out to be a winning formula for me!

[GiantEnemyMatt]

Oh awesome, this could give me the motivation to get off of my lazy butt and work out some more. I'd like to lose like 40 or 50 pounds by July. Sounds fun.

[Hawanja]

Currently I am shuffling along at 2 miles a day
with reduced carb intake (deficit). This is because
I cannot run nor lift weights due to past accident
injuries that leave me unable to run or lift more
than 15 pounds.

Even walking can be a good workout, as long as you do enough of it. Not as intense as running or whatever but it burns calories.

All you guys have some good systems going, seems to be the number one item is cutting out soda. I would add to this that this also includes things like juices, "sports drinks," and such that are nothing but sugar, i.e. snapple, Gator aid, Sobe, etc, as well as highly caffinated energy drinks like Red Bull (which is quite possibly the worst thing you can ever do to your body, worse than cigarettes even, ) and even things like Starbucks drinks (lattes, cafe mochas, iced quad venti non-fat three equal camel macchiatos, etc.) Stick with water, or something like (non-sweetened) iced tea. If you drink juice, make sure it's real juice (like Naked Juice) and not some processed bullsheet (Sunny Delight, concentrated orange juice, etc.)

Things like Jamba juice are made with Frozen Yogurt, which while healther than ice cream, still contain added sugars. If you're gonna eat one get the all fruit smoothie.

Like Assembler said though, you can't just diet for a little while then go back to eating garbage. It has to be a permanent lifestyle change.

[Piratero]

Oh awesome, this could give me the motivation to get off of my lazy butt and work out some more. I'd like to lose like 40 or 50 pounds by July. Sounds fun.July of this year? Uhm, good luck.

As for me, I've made a totally different lifestyle change a couple of months back. I've lost 20+ lbs.

[PhreQuencYViii]

Right now I'm preparing for a 30 mile epic bike ride that I'll be doing in a few weeks. I can't wait, it's going to be a blast. I gotta push myself pretty hard though, because the longest trail ride I've done so far was 15 miles. It'll be intense, but fun. Oh, and I hear the trail I'll be riding has some pretty crazy drop-offs... wish me luck :lol:

Sounds funnnnnn

[Nitrosoxide]

Good idea! I've had horrible luck and after breaking my arm badly I stopped working out and put on like 40 pounds. I look like a freaking tub...

WORK IT OUT BITCHES

[Nitrosoxide]

As a few of you know, I've been hitting the gym and trying to
get into better condition.

I know it's easier when people encourage each other,
so I present to you the assemblergames.com weight loss challenge.

Currently I am shuffling along at 2 miles a day
with reduced carb intake (deficit). This is because
I cannot run nor lift weights due to past accident
injuries that leave me unable to run or lift more
than 15 pounds.

My target hear rate is 130 so I am doing well.
I take metabolic enhancers and amino acids.

I am not in the best of shape, but I have done extensive research
so I invite anyone who is so inclined to get healthier.

There's an amazing amount you can do, even with no exercise,
however exercise of course helps greatly!

What metabolic enchancers do you use?

[GaijinPunch]

like Red Bull (which is quite possibly the worst thing you can ever do to your body, worse than cigarettes even, )

I can tell you from experience it is definitely not.

What metabolic enchancers do you use?

The only one I used (and am not on it now) is the one where you break your meals up into two, spaced about 90 minutes apart. It's really good, but I'm having a hard time curbing the appetite these days.

[z_killemall]

Nice idea, I know there must be some people here in the boards who need to get that last push to get decided to do something!
I really feel great since I started working out on January, I've already lost 20 pounds (I'd like to lose another 40 to really get in shape) and I feel way more full of energy than last year. No diets, no pills, just exercise :D

However this works for me but may not for others, I know I wouldn't be able to follow a diet so I signed up in a gym. The most important thing is finding something you like, if you feel it like something you have to do (instead of something you want to do) it can become really difficult to do it daily and you'll end dumping it.

[bobzee]

I'm the opposite - I want to put on weight. I look like a freakin' shrink-wrapped skeleton!

I've tried eating pizza, chips, greasy fry-ups, all the shite that would make anyone else's trousers burst at the seams, but I never make it over 10 stone.

Something to do with metabolism...

[PhreQuencYViii]

I was sick nearly all last year until a few months ago and barely ate good stuff....so lately I've been slugging sodas down and etc. I gotta stop though, I think I'll do whats suggested here....just drink water.

The Red Bull thing can't be true....right?

[Tchoin]

From personal experience a good diet along with exercise works great, right now I don't follow any special diet, just eat 4 meals a day and mostly have pasta for dinner, and always water, tons of water. Lately I've been eating like a dinosaur but as I do tons of exercise I haven't felt the weight of it luckily, I train Brazilian Jiu Jitsu (mostly anaerobic) twice a week, K1 (mostly aerobic) and weight lifting 5 days a week.
Though in October 2007 as I had to lose weight for a Jiu Jitsu tournament I followed a really good diet prepared by my nutritionist (combined with the same exercise) and lost like 6kg in 3 weeks, crazy shit.
I believe the key is not eating between meals, drinking mostly water and doing regular exercise.

[Alien Workshop]

Sounds funnnnnn

Oh, it will be, trust me! :lol:

[GaijinPunch]

I believe the key is not eating between meals, drinking mostly water and doing regular exercise.

The key *IS* eating between meals. More meals of smaller portion = your body never goes into "store this as fat for energy later" mode. It's probably not necessary for most people in high school, and quite a few in college. But once you get in the real world though, and are lucky to get in one session of true excercise a day, you really gotta get creative. Sitting on your ass at a computer is just awful.

Your workout is pretty intense. I do weight training 3 days a week, and cardio (run 8-10k or swim 1.8k) the other 3. Rest on Sunday, just like God. I don't think I can handle what you're doing though.

[Tchoin]

The key *IS* eating between meals. More meals of smaller portion = your body never goes into "store this as fat for energy later" mode. It's probably not necessary for most people in high school, and quite a few in college. But once you get in the real world though, and are lucky to get in one session of true excercise a day, you really gotta get creative. Sitting on your ass at a computer is just awful.

Your workout is pretty intense. I do weight training 3 days a week, and cardio (run 8-10k or swim 1.8k) the other 3. Rest on Sunday, just like God. I don't think I can handle what you're doing though.

I rest on weekends too :110: unless there's really nice warm weather, in that case I'd go for a run, but that won't happen any time soon since we are entering winter.

I have 4 meals a day, and my nutritionist told me to try not to eat heavy or big portions of food between meals as I used to do that, and interfered a lot with my effectiveness while training. She told me I can eventually eat stuff like cereal bars / yogurt / fruit in between meals. I do that some times in a gap between training sessions (some days I train BJJ in the afternoon and K1 at night), or when at the university where sitting all day long studying gives me the need to eat something or I feel I'm gonna faint.

Anyway what you say about more meals in smaller portions sounds logical, maybe the thing of the effectiveness of eating or not between meals depends on the kind of exercise/lifestyle of each person.

[ASSEMbler]

Depends on your metabolism. Generally small meals (grazing) is the best, but some people can't handle that.

I gave up soda and now I can't stand how sweet the stuff is...

[GaijinPunch]

Anyway what you say about more meals in smaller portions sounds logical, maybe the thing of the effectiveness of eating or not between meals depends on the kind of exercise/lifestyle of each person.

Definitely so, but as Assembler pointed out. It depends on your metabolism. Younger people are going to have better metabolism on average, so it's not as necessary for them. Up in your 30's though, where I am, if you have a desk job you generally don't have any accidental excercise. This is when you should break your meals (at least lunch and dinner) into two, and maybe a small snack in there. My lunch is generally at about 11;15, then 12:30 for the rest. I have a protein bar about an hour or so after that, and then workout around 16:00.

I gave up soda and now I can't stand how sweet the stuff is...

Sounds like me with meat. It was the easiest of things to give up. Cigarettes was the hardest. If I have soda now, it's almost always diet.

[PhreQuencYViii]

Ugg, I dunno if I could give up meat all the way....

[GaijinPunch]

Ugg, I dunno if I could give up meat all the way....

That's what he said.

[PhreQuencYViii]

rofl

Was it tough for you? Have you seriously not ate meat for a long ass time?

Word of advice: never say "I'm craving meat" out loud in front of people.

Also can't you just jack off to top physical condition?

[Marmotta]

Also can't you just jack off to top physical condition?

I've been trying that method for years and it doesn't seem to have made any difference:icon_bigg... Seriously, I believe you need to do it at least 5 times a day to show any cardiovascular improvement.

I've been attempting to diet for a little bit now - stopped eating shit between meals and switched to diet free coke and fruit rather than sweet desserts at meals. I keep telling myself I'm going to start exercising any day soon, but never get round to it...

[jp.]

I gave up soda and now I can't stand how sweet the stuff is...


Yeah, I gave up soft drinks three or four years ago, after half a year I couldn't stand to drink the stuff anymore. Which was pretty nuts, because I used to drink Dr. Pepper/Mr. Pibb that a fiend.



Anyways, for a little under a year I did a pretty hardcore workout routine 5 days a week and ate nothing but chicken, spinach, rice, and drank only skim milk, orange juice, and sweet tea. Wound up losing 80+ lbs. back then too. Who knows how much I would've lost had I not drank the sweet tea. Pants size went down like, 8 sizes too.

These days I just eat 3 meals a day and mostly drink water. Workout routine is lessened because of school/work. But eh, it works.

[GaijinPunch]

You sound like me, jp..
I've ranged between 250 lbs and 165 lbs. I'm on the lower end of the spectrum now (probably 175). I eat pretty healthy, but I can't stand skim milk. I'm a 2% low fat guy.

Back on topic, I ran 10k yesterday. Felt good, but for some weird fucking reason it was really cold for mid-May, and my balls were all chaffed when I got home. Not fun.

[Aypok]

I had been considering digging out my old bike and cycling the 1.5 miles to and from work (I usually walk - I have a car, but I'm not that lazy), but never actually did anything about it until I read through this thread. I figured it was time to finally get some exercise for the first time in... Uh, nevermind.

Since I wasn't at the office today, I decided to try cycling around the country lanes surrounding my house to get in a little practise (I hadn't ridden a bike in about five years). I managed to get a staggering 0.7 kilometres before my body crapped out... Yes, you read that right. In my defence, it is all up-hill. Not steep, but it's a decent gradient.

I knew I was horribly unfit, but damn was that disappointing. The good news is that it has actually encouraged me to do something about it; the plan is to keep doing a bit more each day - trying to get further each time. Well, until my body finally gives out later this week and I abandon this crazy idea. :P

[Evangelion-01]

you wanna be a beast son? alright, follow these steps.

1:stop eating what you eat
2:get a gym membership
3:Make up your mind that you are ugly/fat/skinny/outofshape (whatever applies) and want to get in shape, so you have to workout harder than the people that are already in shape, that means going 5 times a week.


Diet:
1: atleast 2 gallons of ice water a day
2: 40% complex carbs , 40% protein 20%fats (peanut butter, olive oil...)

Just eat oatmeal with fruit in the morning with 2 eggs, and through out the day tuna with brown rice, or lettuce with chx breast.. it will get annoying, but it works.......no mayo or cesar dressing fatty, maybe cesar dressing made with olive oil and only alittle bit.

That diet is something that works, just work around it if you feel like it gets boring.

working out:
1: run 1 mile 3 times a week, don't over do it... it burns muscle and messes up your knees.
2: Do abs everyday after your workout

stack with no xplode, animal pack, syntha-6 some bcaa .... and some :evil:testosterone boosters :evil: .

lift heavy, if people around you don't think you're about to shit your pants, you're not lifting hard enough.

[GaijinPunch]

2:get a gym membership
3:Make up your mind that you are ugly/fat/skinny/outofshape

1: atleast 2 gallons of ice water a day
2: 40% complex carbs , 40% protein 20%fats (peanut butter, olive oil...)



http://farm2.static.flickr.com/1376/573898828_50da409f02.jpg

1: run 1 mile 3 times a week, don't over do it... it burns muscle and messes up your knees.


2: Do abs everyday after your workout



lift heavy,

http://worldwide-web.com/JeffreyBabad/Simpsons/Nick/nick.jpg

[alecjahn]

I'm the opposite - I want to put on weight. I look like a freakin' shrink-wrapped skeleton!

I've tried eating pizza, chips, greasy fry-ups, all the shite that would make anyone else's trousers burst at the seams, but I never make it over 10 stone.

Something to do with metabolism...

Tell me about it. Try being a pinch over 6ft and yet 120 pounds. I also have mitral valve prolapse, so my heart isn't as efficient as it should be and therefore I get quite tired very quickly when doing strenuous activities. Also have a high risk for a couple other issues, so if any of them pop up the MVP will just compound those problems.
Obviously, anything I eat just gets burnt up immediately. I haven't gained more than 10 pounds in the past 4 years.
Then there's my joints, spine, and all those issues...

Regardless, I do need to get in shape as I generally feel like crap all day every day.

I wish I had easier access to a pool, it sure would be the best on my shitty body.
Any other hints/tips? I'm not really looking to "bulk up" (though it might make me a little more accessable to the ladies), just feel better in general. I've tried working out in the past with some normal friends, but it just screwed me up more. Impact is a definite downer.

[GaijinPunch]

Swimming is about the best 'low-impact' excercise you can do. It's probably going to make your metabolic rate even higher (if that's possible -- doesn't sound like it) though, so be warned. It will work out your muscles though w/ little impact on your joints.

Have you looked into low-weight/high rep workouts? This a great routine, and puts way more strain on the muscles rather than the joints. You look like a pune in the gym though.

[Twimfy]

Tell me about it. Try being a pinch over 6ft and yet 120 pounds. I also have mitral valve prolapse, so my heart isn't as efficient as it should be and therefore I get quite tired very quickly when doing strenuous activities. Also have a high risk for a couple other issues, so if any of them pop up the MVP will just compound those problems.
Obviously, anything I eat just gets burnt up immediately. I haven't gained more than 10 pounds in the past 4 years.
Then there's my joints, spine, and all those issues...

Regardless, I do need to get in shape as I generally feel like crap all day every day.

I wish I had easier access to a pool, it sure would be the best on my shitty body.
Any other hints/tips? I'm not really looking to "bulk up" (though it might make me a little more accessable to the ladies), just feel better in general. I've tried working out in the past with some normal friends, but it just screwed me up more. Impact is a definite downer.

A gym with a trainer/nutritionist will fix this. I have a lightning fast metabolism and i'm slim and I get easily tired out.

A few years ago I started at the gym and the guy just told me to eat nothing but fish rice and baked beans everyday with plenty of water. I then attended the gym 3 times a week and basically pushed myself as far as I could go each time I was in agony all the time for the first month.

After about 2 months it started getting easier and I was running distances on the treadmill I could only have ever dreamed of before I started. Before I knew it I bulked up a bit and if I look back at the photos from then I looked flush and healthy in the face and shirts didn't hang of me like a ghost costume.

It's a really slow process and it's very easy to just say fuck it and give up but it's just pure determination in the end that will get you there.

It will feel like you have been raped for quite sometime but switching to a pure health routine is a complete system reconfiguration and you need to punish your body into accepting how it is.

After about 4 months you will feel like walking sex.

I'm gonna start up my routine again, I've never had time or the funds to keep it up and a year of slacking has left me a mess, I can't even start the day without at least 13 hours sleep.

[GaijinPunch]

I'm gonna start up my routine again, I've never had time or the funds to keep it up and a year of slacking has left me a mess,

Sucks when you realize you pissed away all you worked for. Not doing it this time. I can think of 3 times I got lazy. Sucks, as it's like an eraser.

[Taucias]

you wanna be a beast son? alright, follow these steps.

1:stop eating what you eat
2:get a gym membership
3:Make up your mind that you are ugly/fat/skinny/outofshape (whatever applies) and want to get in shape, so you have to workout harder than the people that are already in shape, that means going 5 times a week.


Diet:
1: atleast 2 gallons of ice water a day
2: 40% complex carbs , 40% protein 20%fats (peanut butter, olive oil...)

Just eat oatmeal with fruit in the morning with 2 eggs, and through out the day tuna with brown rice, or lettuce with chx breast.. it will get annoying, but it works.......no mayo or cesar dressing fatty, maybe cesar dressing made with olive oil and only alittle bit.

That diet is something that works, just work around it if you feel like it gets boring.

working out:
1: run 1 mile 3 times a week, don't over do it... it burns muscle and messes up your knees.
2: Do abs everyday after your workout

stack with no xplode, animal pack, syntha-6 some bcaa .... and some :evil:testosterone boosters :evil: .

lift heavy, if people around you don't think you're about to shit your pants, you're not lifting hard enough.

Or just do everything in moderation and live a perfectly healthy life without looking like the Hulk.

2 galons a day will wash out a lot of nutrients from your diet. Taking steroids will fuck you up.

[Evangelion-01]

i never said steroids, i just said testosterone boosters, they sell em at gnc. You need to drink ALOT of water, its good for you and ice water burns calories :). trust me brah, i lost 60 pounds that way, then regained 40 in muscle.

[Evangelion-01]

Sucks when you realize you pissed away all you worked for. Not doing it this time. I can think of 3 times I got lazy. Sucks, as it's like an eraser.tell me about it, i stopped going for a month and when i got back, i wasn't lifting anything close to what i was used to.

[madhatter256]

What up Eva.

Yeah, at my college I see guys and women walk with gallons of water all the time near the Gym lol.

[GaijinPunch]

There is such thing as too much water, but I'm pretty sure it's passed the 2 gallon mark (especially if you're active, and are sweating a lot). I run a fair amount, and in the summer here it's absolutely ridiculous. I have to drink about half a liter before, during, and immediately after a 8-10k jog at night. And that's just the jog. I usually drink more when I get home, and loads during the day. Also helps getg weed out of your piss.

I think you are grossly mis-informed about running though, Eva.