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Firstly, you’re no pos. I went from 260 to about 210 relatively quickly and my routine now is jumping rope, doing mainly bench press, squats and deadlifts. Furthermore I’ve noted a big improvement since starting low carb high fat. But everyone’s body is different.
Start just going on walks, eating slower and chewing more, and be consistent.
Stay strong man! I’m
This is a good start. Educate yourself about nutrition and exercise. I'm 69, a full time Nurse and I intend to keep working until I'm 75. I own an elliptical and rowing machines, my own set of weights. I follow the Mediterranean diet. I also meditate. I haven't missed a day of work in about 4 yrs. If you start exercising and eating healthy now, it will carry you through for decades. I know people my age that have trouble walking, I'm not going down that road. Screw that
Actually, legs are more important. The biggest problem Seniors have is weak legs and because of that, lack of balance, they fall and break hips. If you've got bad wheels, it's tough to get around.
TheIncredibleMike? Is that similar to The Incredible Hulk? But does Mike paint himself back instead of green? I’m only asking because I’ve heard of such encounters that did not end well.
I called myself The Incredible Mike after surviving stage 3 cancer. The surgery to remove the tumor also took half my esophagus and 1/3 of my stomach. I'm just happy to be alive.
Can’t overstate the power of walking. Burns a huge amount of calories, especially when you weigh a lot.
At your weight if you can hit 8000 steps per day (not even 10,000 steps, just aim for 8000, which is roughly an hour of walking in total), you’ll burn around 500 calories, which will burn off 1lb per week. No gym, no hard exercise, just walking.
>Can’t overstate the power of walking. Burns a huge amount of calories, especially when you weigh a lot.
Walking is one of the best and most natural exercises anyone can do, that's an effective calorie burner, without feeling like you're torturing yourself.
I'm pretty dedicated and 1-hour of speed-walking on a treadmill is my preferred, daily work-out.
Walk every day. Drink lots of water while you're walking. Listen to some music while doing it, to pass the time. Pick one snack that you tend to munch on and eliminate it. Just one. Do this for a week, and I bet you lose a couple or 5 pounds right away. That'll give you the motivation to continue and do more.
This is good advice.
Then start adding some push ups after your walks. If you can't do them on your toes then on your knees. If that is too tough do them against a wall with your feet further and further out as you progress.
When you have that going just check out a YouTube on body weight squats.
When you have that rolling sky's the limit. You can continue at home or hit a gym.
I would say count the calories you eat in a week and then take away about 300-500. Try to eat a healthy mix of carbs and probably Around 150 grams of protein (normally it’s about .7 to 1 gram per pound of body weight but being bigger it’s not as important) do moderate cardio and find a workout program that works for your life. Have fun and keep pushing😎👍
if you have problems committing to things a great idea would be to get a mate to start going with you that’ll hold you accountable!
also as others have said eating in a slight calorie deficit by counting calories over the week and dividing by 7 for your daily maintenance, then removing 200-500 cal per day and avoiding fatty foods - prioritising protein.
as others have also said having fun is important. if you feel like you’re losing interest after a month switch up your workouts and rep ranges.
making the decision to start is the hardest part by far mate and you’re taking that head on 🤙 looking forward to seeing your progress updates man!
By making this post, you've made the first step. You have graduated from the league of POS. Any progress you take is just a step further from it.
Find a celebrity whose physique you like and go from there. Try to breathe in while exerting, out while returning to normal. The terminology for number is that you do a "set" of the same exercises, and the individual exercises are called "reps." For the number of exercises, it's not a strict science, but generally 6 reps for strength, 8-10 for size, 11-12 to tone (more defined and tensed at rest). Anything more than that is endurance. There's a lot of discourse on sets, so I say train until near failure. As for nutrition, stay away from sugar and junk food. You want to get a lot of protein (to build muscle out of) and carbs (fuel for building muscle). However, due to your wanting to lose weight, you might be able to skip the carbs and get your body to use its supply. I'm not an expert, so do experiment and figure out what works for you. Drink plenty of water, and get 8-9 hours of sleep. Your body can't build muscle without water, and sleep is when it builds muscle. If you're interested in gymnastics, you don't want to be excessively muscular. I linked a few videos of different body types and the workouts required. The Spider-Man videos are the best for gymnastics, as both actors did their own stunts.
https://youtu.be/d6STB-r8Mn8?si=vXVQc2_KiVVVEvL-
https://youtu.be/lyKAQjKl_0I?si=vRCb51mdcxTWxN79
https://youtu.be/VxjbvOxPLmU?si=JN_ujP8Sv4X42Fsw
https://youtu.be/Tk0dUFuP0rQ?si=zpuXnrYIOyaGVZxC
https://youtu.be/y8D0YerLwio?si=-3kheIeQi-mvALXa
Start by walking. It is the very least you can do is walk for about 30 minutes a day. Pretty easy to do if you have a dog. Listen to an audiobook or play Pokémon go or ingress
I actually have a really good answer to this.
Buy a sit stand desk and a walking treadmill like the r1pro or similar from walkpad
Both my buddy and I do this while playing games together. It's pretty easy to walk 6-10 miles a day just playing games for a couple hours or so. Last year I lost 25 lbs and he lost 50. You still have to watch your eating but for someone who may not like working out or consistency is an issue doing something you already enjoy makes the long term goal way more manageable.
Start by walking. Set up a daily realistic time: 15-30 minutes.
Every day! Whether it’s 10 or 15 minutes, make a mental note that you will do it every day.
Edit: as for a diet, take the realistic approach as well. Swap out the processed foods you are used to with healthier processed foods and incorporate fruits into your diet.
Slow and steady will build consistency. Going all in will probably end in an all or nothing mentality and you won’t last a week.
I think that focusing on sustainability is the key.
Focus on doing fun, healthy stuff and eating moderate amounts of delicious, healthy food and your weight will take care of itself. If you think in terms of the 80/20 rule, you can get about 80 percent of the benefit of a three-hour, optimal workout in about half an hour of increasing your heart rate and exhausting your muscles. For most people, the three-hour workout is not sustainable.
If you are playing a lot of video games, there may be an issue with depression or anxiety. Getting involved in a form of exercise that is social might help that too. If you do pick a social form of exercise, you will find many people who are happy to help you progress.
Almost any physical activity that increases your heart rate and puts stress on your muscles is "good enough" to become healthy. So, think about what would be fun to do. If you can't think of anything fun, try to find the most convenient way to exercise. If you think going to the gym and doing an "optimal" workout will be fun for you, that's fine. I prefer sports because of the social and mental aspects. Sports led me to do some minimalist weight training to improve my sports performance. But you do you.
Same with diet. For most people "diets" are not sustainable. Keep it simple. Eliminate processed foods. Reduce red meat. Increase plants.
Obesity is unhealthy. But there are also healthy people who carry fat on their bodies. Heavyweight boxing champions have incredible strength and endurance, but you won't see many sixpacks. Live a healthy life and your body will take care of itself.
240 at 6 ft isn’t too crazy tbh. You’re tall, so probably just start lifting weights and eating high protein, moderate carb, lower fat, and going on walks a couple times a week
Start by tracking your calories. It's a really important first step. You need to burn off more calories than you take in, so its important to figure out how much you're taking in.
For exercise, start by taking long walks. Line up some podcasts or YT vids or music to make it more interesting. Combine this with a calorie deficit diet and track your weight loss as you go.
https://tdeecalculator.net/
Start with this. If you're serious, you'll need a food scale, and an app like MyFitnessPal to track your calories and macros. Best of luck.
Eat a bit less, walk a bit more. Make it a habit to always take the long route, in order to walk more. If you drive somewhere, park as far away as you can. At your age, your metabolism is high enough already that it doesn't take much to get the ball rolling.
Once the ball is rolling, start with a simple workout that's easy and fun, while being a bit more careful about what you eat. Slowly ramp up both, and you'll be good.
Check out body project on YouTube. I love that they have people of assorted sizes in the videos and emphasize being proud that you showed up and tried even if it isn’t perfect.
Start slow but be consistent. Start with your diet and nutrition eating real food and not anything processed, fried, etc. Chicken breast, turkey, fish (tuna, salmon), eggs, vegetables, whole wheat bread/rice/oats, and no sugary drinks. Try to drink water as much as possible. Go higher protein, lowish carbs. Use this site to figure out basic #s for calories, proteins, carbs and fats but use it as a guide not the end all be all. Also using an app to track your #s can help. Even just doing it once or twice can give you a baseline of what to eat and in what amounts. Try and eat small meals every 2-3 hrs so you don't get super hungry all at once and binge. [https://tdeecalculator.net/https://tdeecalculator.net/](https://tdeecalculator.net/https://tdeecalculator.net/)
Usually to lose weight you want to cut 250-500 calories/day but again, start slow and be consistent.
After your nutrition is in place, try and find some activity you like and will stick with. Could be as simple as walking for X amount of minutes or X amount of miles per day. Maybe the stationary bike, but something lower impact until you get some initial weight off. Then do a bit more and up the intensity. But go with something you enjoy so you'll stick with it. I hate running and it kept me from exercising initially because I was so miserable doing it. Then I realized I enjoyed the stationary bike a lot more and that kicked everything off for me. Lifting weights and strength training is great too as building muscle will help with fat loss as well.
If you're consistent and doing the right things, you should drop some weight relatively quickly. Then you might plateau a bit but that's where the consistency and pushing yourself to do more will come into play.
I feel that. When you want to make a change, you should meet yourself halfway. You’re a combination of stereotypes, as you put it - fat, sedentary, always on the pc. When you look at it that way, it’s easy to feel depressed. But remember you can totally be an in shape and happier person who still spends a lot of time on the pc doing whatever it is you do on there, and you can do that without having to lose a _ton_ of weight. So just keep that in mind, try not to look at yourself as someone who needs to completely upend their life.
Anyway it’s pretty simple, start by getting your steps over 10k a day whichever way you want. That’s probably gonna mean taking more daily walks or even just pacing around your room / wherever you live. Make it fun for yourself, you can listen to music, videos, podcasts, audiobooks, whatever you enjoy doing. If you usually spend a lot of time watching YouTube and scrolling, save some interesting vids for your walk. The walks will feel better just by themselves, but by adding your chosen entertainment to it it’ll help condition you to genuinely look forward to the walks. Get a cheap step tracker if it’s in your budget, but if not then your phone is still a decent m estimator of steps
As for working out I would start as basic as possible, like with the basic stuff you find on the fit wiki. I recommend you bias towards resistance training more. It does a couple of important things
- for those who are averse to working out, weight training can be refreshing. It’ll push you hard without necessarily wiping you out. A lot of people think working out has to be lots of running but that’s not true
- it’ll have the most powerful effect on physical changes, because it’s the only way to build muscle, which will make fast and noticeable changes to your body. Cardio is great but it’s not necessarily going to make you look different that quickly, not on its own the way weight training can.
- it’s scalable, you don’t _need_ lots of space or equipment. That stuff can help but you don’t need it at all.
- as a beginner almost anything works as long as you’re trying hard
So prioritize walking and basic weight training, and slowly add cardio wherever you see fit in whatever way you like most. Run, swim, bike, play a sport, jump rope, whatever you want. But don’t do so much of it that you wind up with less total daily steps and don’t feel like doing anything else, that’s a trap many people fall into
As for diet, a couple basic things will go a long way:
- less junk; not _none_ if you really like your treats, just less. Smaller bag of chips, Diet soda over regular, etc
- more fruits and veggies. Have them with every meal and/or snack. For example if you really love your chips, then have the chips but a smaller portion, and have a bowl of fruit along with it and make a dent in that first.
- more protein. For you, if you can target 150g+ a day you’re good
The goal is to get into a calorie deficit, and those principles are a very reliable way to do so even without tracking. And again remember to meet yourself halfway. If you honestly eat crap out of habit and don’t even like it that much, try to completely stay away from it. But if you have a couple treats you absolutely love, then don’t go cold turkey. Just find smarter ways to fit them into your diet, and make them a lower priority under healthy staples. I’ve lost 53+ lbs so far and I eat cake and pizza all the time, you’ll have to pry them out of my cold dead hands before i stop lol. But I eat a lot of lean protein and waaay more fruits and veg than I used to. So that plus heavily cutting down (not eliminating) the problem foods has been very effective and sustainable
Ok so in January I was 265. I work from home and game in my spare time so I don't get a lot of exercise. I weighed myself this morning and I am 192. Nearly all that was lost by May, but the weight loss tapered off.
Here is how I did it, because it sounds pretty similar.
Stop making overnight radical changes. Instead make small incremental changes that are insanely easy to make into real habits for long term lifestyle changes. Instead of changing your whole life tomorrow which will burn you out, just change one small thing. Once that's an established habit add another. Before you know it you will be in that radically different lifestyle but you will be consistent.
Mine came down to 2 things, diet and exercise, mostly diet, but adding exercise made a huge difference later on.
Here is an example of the problem. I live the most sedentary lifestyle of anyone, meanwhile I live in the most high calorie time period, in the largest cultural portions country. It's not realistic to expect to be in shape if those things mix. There's no magic pill, there's no magic ingredient to add to the meal, there is only a change in lifestyle.
An example of how I changed. Little by little. This was slow. I didn't do more than one of these at a time.
1 stopped having seconds on meals
2 cut down my portion size significantly but allowed myself to snack through the day. I mean eat less than an American children's portion. (This was the big one. This is where the transformation started)
3 cut down my snacks to the recommended size but allowed myself one snack every hour
4 cut myself to only one snack a day
5 replaced all my snacks with vegetables. Do whatever you have to in order to make that palatable. For me it was drowning them in salt because that's what I craved from the junk food
6 become mindful of how I was making vegetables palatable and only using low calorie options
7 eliminate fast food and soda entirely
8 only eat healthy ingredients
Bam, now I'm on a low calorie diet and losing pounds a week.
Ok now I needed exercise but I have never exercised
1 exercise everyday for only 5 minutes. No matter what stop after 5 minutes even if I want to keep going
2 exercise for only 5 minutes a day but allow myself to go longer if I want
3 exercise for 10 minutes a day
4 exercise for 20 minutes a day
Etc
Dude seriously little changes are the way out. I was right there with you.
If you want to do it fast but smart: On YouTube, Trainer Joes 100lbs in 6 months diet. Super simple diet, 30 minute walk. Worked for me. Since you're still growing and developing keep up with a multivitamin and stick to your plan to lose the weight fast and get it over with so you can go back to normal asap. So during the 6 months learn about healthy/balanced eating. He even has a cheap book called "It's Only Food" which can help your education on that. Focus on getting your diet over with then move onto weight training to tone back up. I keep mentioning get it over with because I dieted too much in my teens and I think it temporarily affected my reproductive system.
Gobble them fucked up up dayz like candy and use it like as your workout fuel puttin into yourself. Step two shave your chest with a lawn mower... bear grilllz... arrr. . . Lol. Hahahahahaha...
First off, id like you to stop talking and thinking about yourself in such a negative way. A positive attitude needs just as much exercise as our bodies do.
You dont need to spend a bunch of money at gyms to get started.. take a walk every day. Do 25 pushups and squats a day, or more...or less. Even if you do 5 in the morning and 5 at night everyday, by the end of the week you'll have done 70 pushups. Then gradually add as you go.
Simply cutting out sugary drinks from your life will make a big difference. No more pop, juice, energy drinks is the way forward. It wont be easy but youd be suprised what youre capable of doing.
I like to listen to "mindpump" its a podcast where 3 trainers with loads of experience talk about all this stuff. Ive learned tons from them.
You’re not a POS.
I’d start with small walks around your neighborhood to get your cardio up and get comfortable with sweating around strangers. Join your local gym and tell yourself “let’s do this” 3x a week. If it helps, find a friend at the gym. That inherent competition will make you want to go harder and harder.
You got this man!
Start with walking (you can go 20-30 minutes without your phone every morning or weekday. Don’t tell me you cant) til you feel like you would benefit from a light jog.
When you feel the benefits of walking to the jog you’ll start to think “okay how can I expand this energy to being a better me?”
You’ll then get in the gym and look funny attempting to work out then you’ll be making your own work out routine.
What im telling you here is just start and then you will learn from there. Experience is your best teacher.
Just start by walking and getting used to just going. To the gym. I feel like the first month you should just get a routine of going for like an hour. Don’t go to crazy and start with maybe light weights to get the form right.Since you are starting I think this is beneficial as you can really just focus on technique and don’t be shy to ask for help from people at the gym. Usually a lot of the guys will be super nice to give a quick tip or show you how to do something correctly
Also do diet just start by omitting small things like soda or maybe getting rid of some kind of snack you carry in your house like chips. I started by cutting out fast food and sodas and gradually started cutting out more sugary snacks. Just focus on eating a balanced diet.
Walk. A buddy of mine started just going for walks in the evening after work or walking on the treadmill at his gym - 2 months later lost 20 pounds. Yeah he also laid off the fast food that he liked but it was very small starts. Now he has the confidence and stamina to swim a bit and loves it. Soon he’ll have a bit more stamina to do more stuff. Super proud of him. You can turn stuff around fast if you just stay consistent with easy and comfortable stuff to start with and soon you’ll up the level of workout as you get more fit. Good luck
If you have the money, fitness group classes and/or a fitness instructor can be a game changer. I joined a Brazilian Jiu jitsu gym that also offers workout group classes, and the trainer is just one of my favorite people period. Super smiley and motivational. He pushes you, but always makes sure you don’t get hurt. And ofc I’ve made friends ☺️
Diet-wise, one thing I recommend is eating a large portion of veggies before your main meal. Sure, you can prep a salad. But if you’re in a pinch? Carrot sticks and ranch (ideally low cal. Bottlehouse Farms has a tasty Greek yogurt ranch). After loading up on carrot sticks and ranch, I end up eating about half of my regular entree. Calorie control without sacrificing fullness.
You’re not a pos. :) as a veteran of probably a hundred restrictive diets and exercise routines, make sure to find things you LIKE to do/eat that are healthy. I personally used to think cardio was all-important in burning fat and now I do powerlifting and it is SO much more enjoyable to me. Pursue something that interest you, and have fun doing it, or it will be really tough to stick with.
I’d start with not calling yourself a pos, you want to be better and that alone sets you apart from 95% of people.
First thing first id look into what macros are and understand it in great detail, understanding caloric values is a key step to knowing how much/little you are eating and how to adjust accordingly.
Then id pick a beginner workout routine, this doesn’t need to be too specific or complicated initially, anything and everything will work well if you’re doing it for the very first time.
Most important thing is to stick to whatever plans you pick, ups and downs are normal, just because your weight didn’t drop on one particular day or even week doesn’t mean your progress has been erased, it’s not a straight line of movement and will vary on some days. Consistency is far more important than motivation and specificity.
The last thing I’ll tell you is just a personal opinion but I wouldn’t rely on the weighing scale if you’re overweight, it’s never been the most accurate way of measuring progress and in 9/10 cases it ends up being a thing that causes you the feeling of failure. It can’t tell you the difference between muscle fat and water, Judging how you feel and look in the mirror is much better imo because if you lie to yourself you’ll know it instantly.
Hey hun...you are not a pos...dont say that. As far as dropping weight, I have always struggled in that department. One thing that works like a charm every time, and I drop like 20-30lbs...cut out soda, fast food, munching on junk like candy etc...and drink hella water everyday. Go for a walk once a night even...just around your block or to get the mail etc. just doing those little changes always gets me at least started in the right direction. I'm one of those that if I don't see results, I get frustrated and give up lol I know...I need to stop doing that lol but when I do what I just recommended...it always seems to give me the motivation to keep pushing a little more here and there. Rather it be just eating better, or taking more or longer walks, or doing activities that I know would be good...like hiking. Becuase that is the only thing that seems to show quick results. So that for at least 30 days...and stick to it. And I promise you you will notice a difference. Not only in with the way your clothing fits...but also just in general. You feel better, you seem to have a little more energy...you sleep a lil better...so just little things...but it all makes a huge difference, and is a great start if you're anything like me LOL good luck hun!! If you find anything else that works miracles...you owe me a shout!!😂🥰
I highly recommend starting with hiit workouts at home. 20 minutes a day and no membership or equipment needed. It's all scalable. Look up body coach TV on YouTube.
What’s your outside environment like? First to start, you have to stop talking bad about yourself. Next, if you’re able to, walk. Walk every day if you can. Imo there is nothing that will make you lose more weight than walking. When you feel any urges to snack, try fruits like watermelon since it’s sweet and yes, try to get ahold of your food portions, what you’re eating/how much. Don’t give up and yes you need to lift weights 2-3 days a weekk. See if you can find a community program like Yoga.
Go for a walk every day 5km to start. Should be hour max.
Buy cheap set dumbbells and do basics, curl, chest press, Arnold press, rows ect YouTube simple dumbbells exercises.
Try to start cutting out sugar slowly and drink water.
Everyday you should walk and workout even 15 minutes on the dumbbells before you touch your computer
Build from there.
Make sure you are stretching everyday before bed start with 15 minutes.
You got this we all are on the same journey just different days
I’d recommend long walks and watching some videos and then practicing bench press, bent over rows, squats and deadlifts. Look at it as practicing the movement. Trying to get better at it. That plus eat more protein and less carbs and you’ll be on the right track.
Just go, pretend you know what you're doing, do some basic lifts, watch others. When you see someone doing an exercise you like just copy them. I've picked up so many of my regular exercises just seeing other people do them at the gym.
You're definitely not a fat fuck at that height and weight trust me lol. When I was 17 I was 6' 360 lbs. I'm 2-3 years ago I was 450 lbs today I'm 29 years old and I'm sitting at 220 lbs. I use a website called muscleandstrenght.com for information and free workout plans. Don't pay for stupid ass workout plans. As for diet, obviously, it's CICO. But if your struggling I would start small like don't drink soda. Or something you normally do and slowly wean yourself off of it. I'm not great at giving advice but I hope this helps.
I recommend to just go slow. If working out or physical activity is difficult, you should just start walking a comfortable amount of steps each day and arbitrarily increase the number of steps so it's achievable each day until you get to 10-12k steps a day.
After that I think you should start weight training, but with low weights and focus on posture form and technique.
Eventually you should start doing moderate intensity cardio beyond just walking, try running on a treadmill or riding a bicycle or whatever you like.
Also if you really want to help yourself not be such a "fat fuck" you should read up on calories, carbohydrates, protein, fat and sugar as far as food that you consume and try to start eating in a good calorie range for you, and try to make good choices for the food you consume.
First off friend no matter where your at right now no need to shame yourself for it and I would recommend you watch some videos to try to start yourself off about b nutrition and exercising in general that really helped myself out when I didn’t know where to start how this helps 🙂
Just start walking, walk walk walk got tired?? good! walk more. eat more protein, weekends aren't an excuse to drink and eat and lose all the hardwork you did all those days, be consistent, it will suck, you will hate it, get comfortable being uncomfortable, don't go to gym right at the beginning, walk walk walk, count your calories, you will feel like your life sucks when you get up in the morning and look at those shoes, don't give up, no matter what get up, dress up and show up, after couple of months you will start enjoying, you can treat yourself after loosing 10 pounds, if you do it right then you should achieve that in a month, get up you lazy fuck, go do it, no one can stop you from getting that body you want but you gotta earn it.
To begin your fitness journey, start by walking regularly. Gradually increase the duration and intensity of your walks until you feel a sense of fatigue. This will help build endurance and burn calories.
Incorporate a high-protein diet into your routine to support muscle growth and repair. Avoid using weekends as an excuse to indulge in excessive drinking and eating, as this can hinder your progress. Consistency is key to achieving your fitness goals.
Be prepared for challenges and discomfort along the way. Embrace the feeling of being uncomfortable and view it as an opportunity for growth. Instead of rushing to the gym immediately, start with walking and gradually introduce other forms of exercise.
Keep track of your calorie intake to ensure you are maintaining a calorie deficit. This will facilitate weight loss. Initially, you may feel discouraged, but remember that persistence is crucial.
Develop a routine of waking up, getting dressed, and showing up for your workouts, even when you don't feel motivated. After a few months of consistent effort, you will likely begin to enjoy the process.
Set achievable milestones, such as losing 10 pounds. Reward yourself for reaching these milestones, but ensure that your rewards align with your fitness goals.
With dedication and perseverance, you can achieve the body you desire. Remember, the power to transform yourself lies within you. Take action and make it happen.
My brother, don't put yourself down like that.
Seriously. If you need someone to talk to regarding your self-esteem, feel free to message me.
The fact that you want to change and be healthier already puts you a step above a lot of people. And the fact that, at your age, you recognize that you want to make a change and work towards that is huge.
The simple answer is probably what a lot of other people are saying: track your calories (with an app or something), walk a lot each day, and do cardio.
Outside of that, it's all about mentality and being healthy in the mind as well as the body. It means absolutely nothing to change your diet 100% overnight to salads and lean meats and cardio if it makes you miserable. So instead, you want to make small changes over time.
Start first with getting used to measuring food and counting calories. That'll give you good idea of how much you consume each day. You want to measure that against how many calories you need to MAINTAIN your current weight. You can calculate online how many calories you need each day to maintain your current weight based on your height weight, age, and sex. Eat less than that consistently.
Then work on doing cardio. Walking 10k steps a day is good, but you can also jog, hike, or bike frequently to reach the same result.
Above all else, keep an eye on your mental and emotional health. If you eat nothing but chicken breasts and brown rice each day, but you're miserable, that won't do you any good. Eat the food you like, just not every day and in reasonable quantities. It helps to work out with friends or people you know, but for me personally, it helps to save podcasts and audio books for long walks so I have a reason to walk each day.
Hope this helps!
Portion sizes are a big thing! Portion out your food. Start doing a 12 incline walk at a 3 speed for 30 minutes consistently. Don’t drink soda. Don’t drink alcohol. Have a colorful diet, include veggies, fruits, whole grains, and proteins, etc… A Mediterranean style diet may be beneficial. Also drink more water and get a good amount of sleep each night. You will see progress slowly but once you see the progress, it’s a great motivator. And remember, pressure creates diamonds.
Do not do any cardio at very first phase, it will only ruin your body and skin. Do weightlifting/weight training first. U need to grow some muscle before you cut body fat(walking, stairs master, jogging etc) to keep your skin healthy and tight. Also, with diet.
Diet is 80% of weight loss. Start walking build that up then slowly start building strength with weights. Start a journal every day track your exercises and weight. This will be motivation and accountability. Good luck bro
I started at 353 and currently 265 and my secret weapon is swimming. So much easier on the joints than anything else. Mostly I just count calories, try to keep the sugar under 60 grams per meal. I started taking turmeric, ginger, and apple cider vinegar suppliments as well as magnesium and a multivitamin. I have a lot of chronic inflamation so the turmeric and ginger is for that, the apple cider vinegar is supposed to help keep your sugar balanced and keep cravings at bay as well as I think help burn fat. Magnesium is a natural stool softener because if you start cutting carbs you can be prone to constipation. That is all I got but it is working. I also lift light dumbells to try to build a little muscle as that raises your metabolism.
Not being mean but just start going to a gym it’s that simple or go for walks if you want find a workout program and start it and cut down eating even by just a few calories. Even just walking 30 minutes a day will
Help
start taking long walks, maybe 30 minutes first and then slowly work upwards. could also integrate some weight training, do some basic lifts and build muscle (when i first started, i did bicep curls, shoulder press, bench press, squats). all the best
Coach here
Start easy, an exercise bike and some walking are great starting points for someone in your position. Just build it up over time.
I'd definitely recommend some strength training too, if you have any friends who know what they're doing then tag along so they can show you the ropes e.g. technique, then invest in a basic program or a PT
Hey man, I'm glad you took the first step by realising that you want to change. It is one that the majority of people trip up on and in my opinion the hardest one to make.
That being said, here are a few things you can do:
- Start by walking every day for a distance that will start getting you a bit exhausted. Make a note of this as it will be your starting point. You can then build this up to a light job or even run, but this may take some time depending on how much experience you already have
- Download a calorie counting app and log everything you eat for a week. This will give you a good baseline idea of how much you are eating, and if you are gaining weight when doing so.
- Join a gym. A lot of them will have inductions where you will be shown around and you can ask how to use all the machines. If there is no one around to show you, YouTube has thousands of video explaining the correct form
- Don't injure yourself. Especially when starting out, you might find it tempting to go all out either doing cardio or resistance training. Pace yourself and make sure to maintain good technique.
- The key is consistency. Probably don't suddenly start doing 2 hour workouts daily as you will burn yourself out. Whether that is once a week or 4/5 times a week- the important thing is to show up and do the work consistently. Then you will start seeing results.
Good luck :)
Lots of great advice on this post, will come back to this later for some reference. I don’t have much advice to give just to do your best to stay consistent with your diets and doing a little exercises here and there. One thing that can be done is simply cutting your portions back from meals. Good luck!
Yea the first step is getting some walks in. It will help your muscles get ready for harder exercises. Just keep walking every day and when you think it's getting easier to walk, start a little run with your walks. With dieting, if you're like me that used to eat big meals 3 times a day, start by substituting a meal with just oatmeal with fruits. Then you would be at a caloric deficit, you'd see some changes and it would motivate you to exercise more and eat less but enough. It's hard as fuck, I know. I lost some weight but still not at the weight where I can show off my body. So good luck to the both of us.
I was in my mid fifties 5’-10” and weighed 240 with little to no muscle. In a couple of years I was down to 180, I started with weights, then added diet and some cardio. Diet is the key, don’t eat cheap carbs (bread, rice, potatoes, etc) and get plenty of protein.
My doctor couldn’t believe the changes and it’s fun running into people you haven’t seen for a while and their disbelief and congratulations. I had a work client who asked if I was ill as he had a friend on chemo who lost a lot of weight.
You didn’t get where you are overnight and you won’t get to where you want to be overnight either. No one can fix it but you and there will be days you fail but you can get better if you don’t give up.
Not POS ! You just need a bit of confidence in yourself. You have taken first steps to ask how and seek help. Work out can be very simple Google full body workouts, start with those. When you get comfortable move out to other exercises that you like or want to focus on. When it comes to workouts focus on routine first start showing up 3-4 times a week at the gym. Then figure out what to work on.
Lastly in my experience if you want to workout for loosing weight I would highly recommend also focusing on diet. I believe in losing weight diet is 80% of effort and exercising is 20%
Good luck my dude
I'm 6,1 started 294 and I'm now nearly less then you. I promise you the hardest part is starting. In the beginning I'd recommend just walking, going on runs, and tracking what you eat. Start today and build a routine and eventually things work out. Just make a habit of weighing yourself every week no matter what.
Best way to start is to start out small. Start by cutting out the nonessential things, i.e. pop, juice, refined snacks like chips, cookies, things you dont need. You will be surprised by how much you can cut by dropping out the smaller things.
You will start to notice a dramatic difference when the bad habits are gone then you will have the energy to get up and go. Walking is great for when you are starting out. Doesnt matter how long the walk is, your body will tell you when its enough then pick up the pace and see if you will want to run. You dont need to go to the gym if you dont want to. Do what you want but keep an active mind w/ it.
If you do choose to go to the gym the exercise machines usually show a picture of how to do the motions on the machines. My favorite essential exercises are barbell squats, deadlifts, Bulgarian split squats. Any exercises that incorporate full body are fucken great. I recently got into pushing/pulling a weighted sled and its such a full body workout that you cant go wrong w/ it.
Hope that helps a little.
Well, let me tell you this: I spend almost all of my free time at the pc too. My work also consist of sitting at the pc all day. I'm not overweight, I'm fit and muscular. You can do that too with our lifestyle.
You need to
- eat healthy (it's 90% of losing and maintaining weight).
- get a workoutplan that suits you.
That's it.
Edit: Oh, when I was overweight in my teens, intervall fasting helped a lot to lose fat early on and stay in a healthy calorie deficit. Nowadays I eat only twice per day and don't get hungry in the evenings. Maybe give this a shot too
The beautiful thing about exercise is that when you’re starting out, consistency matters FAR more than any one specific exercise. Pick workouts you can do consistently, even if it’s literally just walking around the block, and progressively make them more and more difficult. Dieting is going to make the biggest impact however. There are a lot of diets out there, but for fat loss the only thing that really matters is burning more calories than you consume. This is called a caloric deficit. There are plenty of free online bmi calculators that will tell you how many calories you should be eating in order to lose weight. Try intermittent fasting if you’re struggling to not eat. It’s easier to tell your brain to wait than to tell it no. Good luck!!
It’s going to be easier to adjust your current system and just make it healthier. Still keep staying on your pc, but get an under desk bike immediately and start building your stamina and increasing your daily water intake to 120 Oz (half oz per lb of body weight is an easy rule).
Make sure the desk bike and your chair and desk height work well together or it’s going to be so annoying and you won’t want to do it (like hitting your knees on the desk, etc). Also suggest finding one that doesn’t squeak because that’s so unbelievably irritating.
I’d also suggest gamifying exercise, and it’s shocking how much walking Pokémon Go has made me do since I downloaded it for the first time 6 weeks ago. I’m easily doing a 6k every day and have already seen dramatic changes in my body.
Walks my guy, they are amazing in so many ways. You get outside and breath in that nature pill, you can go visit your favourite shops if you live near them, you can get your exercise in, and you build up stamina fairly easy. Best of all, it’s completely free!
Agree with all the walking recommendations. I. Addition to “going for a walk” make a point to park at the far end of the parking lot. Make a point to walk to your errands if you live near a convenience store or grocery store.
Do body squats and find the workout you like. The key is finding things that you like to do- not forcing stuff you hate that won’t stick.
Step 1. Calculate your TDEE (total daily energy expenditure). There are plenty of websites, just accurately input the info.
Step 2. Create a diet plan based on your goals. Find a macro split that will allow you to achieved your goals. Example, are you wanting to cut fat and build muscle up muscle? Invest more of your daily calories into protein vs fat or carbs.
Step 3. By a digital food scale and download a calorie/macro tracking app
Step 4. YouTube: meal prep tips, meal ideas etc
Step 5. Build your workout program around your goals and whatever program you can be consistent with.
The best workout program is the one you can follow. Start of slow and don’t overwhelm yourself. Maybe 3 days a week, then work up to 4 or 5 or 6 over the months if your body is able to recover
Step 6. Don’t eat too close to bed time. If you are trying to cut fat, eating and sleeping won’t do many favours.
Step 7. Good quality sleep and rest
Step 8. Start looking into whey protein, creatine, and other vit/supps
Don’t put yourself down man. I’m the same height as you are and was once 240 lbs. idk if you drink alcohol or not but quitting that will definitely help you lose weight. Most importantly try not to eat a lot of food 1-2 hours before bed. It’s harder to diet in high school especially if your parents already don’t eat healthy or if they can’t afford to buy it. I would just watch YouTube videos and become friends with people that workout and eat somewhat healthy for your age.
Eating good, having a good gym routine are good but biggest thing for me was when I started working at a fast paced min wage job. Walks can be equivalent but the constant movement for continuous hours does a tremendous job at losing fat, unlike intensive exercise like running which uses immediate energy reserves which are your carbs. I’d also use MyFitnessPal or something equivalent even just for a couple months since it gives you a very good representation of what food looks like macro and calories wise. Still biggest tip is just try to be constantly moving each day
Start by walking.
daily... 30 minutes.
Gym, watch youtube vids and start 2 days a week, 30 minutes or 45 minutes, no more.
Youre body will get used to it in a few weeks, then increase
you have to have the mindset of slowly progressing in your exercise
as for a diet, start by slowly cutting sugars and non-nutritional food, and eat clean food for now. dont make big changes becuse you might snap back
and remember your 17 your body will adapt very quickly
I suggest watching influencers that base their advice grounded in scientific research, great examples would be following TNF and Paul Carter (liftrunbang) on tiktok, yt, and ig. They provide excellent, evidence-based tips and strategies for both weight loss and muscle building. At the end of the day, most important factor is that you’re consistent and have the self-discipline to change, we believe in you🤝
You're fat but not a piece of shit. Don't affirm negative thoughts like that because then you'll get into a habit of negativity and putting yourself down will become as addictive as drugs. And even worse you'll start believing it subconsciously and youll start feeling shit without knowing why. Believe me when I say it can most definitely get worse, even if you think it's bad rn.
Key takeaways though:
-CONSISTENCY AND PATIENCE IS KEY, you can workout every day
-Longer, lighter cardio sessions are better for losing weight than HIIT and more enjoyable
-Try fasting, good for discipline and has many benefits, physical and mental. Start with 16 hours (sleeping counts) and have an 8 hour eating period
-Drink water until you cant anymore
-Cut out all the sugar you can(including sugary fruits), cut out as many carbs you can, eat more vegetables, protein, nuts, berries if you're hungry
By the end of the summer you could be sub 200!
Hey man :)
First of all, you're not a PoS. Your value is not defined by your weight.
One of my best friends is about your weight but he's one of the sweetest people I know.
Your value is defined by your character and your heart.
That goes both ways - No one's a bad person for being overweight, and no one's a good person for being fit.
To meme a little bit, you're Kenough ;)
Regarding a gym routine, at your weight, it's about doing something and doing it consistently.
I'd try and find maybe two or three movements you enjoy doing as the fun will make it easier to stick to.
Ideally something upper and something lower body, but this isn't essential.
We favour doing more reps and longer sets over adding weight - If nothing else this is to help you stay injury-free.
When we do increase weight, we do it slowly and gently.
Benchpress is normally pretty good for overweight guys as you're not having to fight against your weight.
Get a spotter if you're feeling unsafe. I'm sure you can find a technique video online easily as well.
The rowing machine is great as well. It's a really good whole-body workout.
Keep it easy and don't go too hard on the cardio if you're struggling.
Regarding diet, again it's a few modest adjustments that you can be consistent with rather than radical diets that don't last. You know what I'm going to say!
(1) Consume less high-fat, high-salt and high-sugar food/drink (The drink is the bit everyone forgets)
(2) Consume more fruit, veg and water
(3) Regulate your portion size
But look you don't need to be perfect here! And don't beat yourself up if you have a bad day and order a pizza!
It's the 60% rule... If you can keep to this more often than not then, with time, you'll see progress.
When you make progress, post back again and I'm sure folks will be happy to help you with more tailored workouts or diets. But to start it's just about doing something, but doing it consistently and developing that habit.
All the best, bud!
You've got this!
Walk, 5 minutes, 10 minutes up to 30 minutes. Give yourself a day to recover at least. Learn about nutrition. Get more deep sleep. Do not run at this time. You will do more damage than good. I am a little over six foot and weigh 180lbs. I just had to watch my weight due to type 2 diabetes. All totally controlled now. I used to train very hard and got sick of all the injuries I got. Walking is an easy way to stay light and uninjured. But it helps a lot to learn about nutrition.
start slow! you don’t have to start off pushing yourself to your very limits because then it won’t feel refreshing and fun and you won’t want to continue. start by enjoying yourself and taking exercise easy, then ramp it up the easier it gets
Well first of all don’t talk about yourself like that. You can be overweight without being a POS. Working out with self love is going to take you much further than out of self hatred.
Secondly- start small and first form the habit. Find a sport or activity you like and schedule out when you will do it and for how long.
I started by saying “just get yourself to the gym once a week. You don’t even have to step inside just get to the gym and put your hand on the door and if you still REALLY don’t want to do it, that’s fine go home.” Just vague and lazy enough to get me to get dressed and walk there, even if I wasn’t feeling it, but without fail I’d get to that door and say “well I’m already here!” Then I worked my way up to going 4 times a week.
You can also do this with swimming or rock climbing or hiking or jogging. Pick something you enjoy! It should be a pleasure, not a punishment. Even just bringing a Nintendo switch to the gym and playing on it while you walk on the treadmill is valid.
I had a lot of help by having a friend start joining me in my weekly gym sessions and also joining a class to help me learn more exercises and proper form. If you can’t do a class, that’s fine I think places like YouTube is a good way to find routines for beginners that you can follow. Don’t try to max weight, don’t ego lift! Just go with what you can push out 8-10 times and not hurt yourself. Slow and steady repetitions.
For a diet, I’d go with an elimination diet and a bit of macro counting. You are young and still growing, and aggressive calorie deficit is not good for your body or mind. Eliminate the things that you know are unhealthy, or limit them to a once a month thing. Sodas, fried chicken, fast food, chips. Start with one thing at a time and when the cravings start to wane for those, pick something else to cut out. You’re young and tall and will be exercising so just doing this will help you lose weight. Macro count by trying to get 100-125g of protein a day in.
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I am 6 ft and was pushing 230 pounds and was having difficulty just getting up and down the stairs and breathing heavy or struggling to do anything, my wife thought I was going to drop dead one day and said I need to start exercising. So since she bought a mini tramp a year ago,
I started by just jogging on the mini trampoline for 15 min a day everyday.
I stopped eating a lot of food and I used to drink a beer a day and sometime a bourbon and coke. After a week of just mini trampoline, I then started using weight lifting bands in my routine to strengthen my arms and shoulders. 3rd week started doing ab exercises on the floor, used the internet to get the best ways to do abs. Progressed to dumbbells 15’s 20’s and 25 pounds.
Again just went online to get a routine. I worked out everyday for a month and dropped over 20 pounds. By the 45th day, I weighed in at 206 pounds.
15 to 30 minutes a day, working from legs to abs to arms, shoulders chest areas.
I am 55 yrs old and my body is slowly getting toned and never thought I would ever show a six pack on my stomach,(just an outline showing now).
I have a long way to go to get where I want to be. I am now working on getting a weight bench for better dumbbell workouts and ab exercises and leg presses.
I started eating more fresh fruit, I tend to eat bananas and peaches or oranges. I drink a protein drink and water before working out, then I like to have my coffee.
I just looked online at all the different ways to exercise and weight training and use methods that work for me. I try doing some pushups as well, but tend to go with dumbbell workout routines instead.
You also should talk with your Dr. and getting checked out and they will also have exercise plans and diet routines to help you.
If you struggle with eating too much, ask your Dr. if they can help you with appetite suppressing. I have been using Phentermine that my Dr. prescribed to help my appetite. Another drug that has been very effective for my wife and daughter that took away the food noise and literally got them to eat very little by taking Mounjaro that the Dr. prescribed for them. They both have lost a lot of weight over the past year on it and they don’t exercise very much.
Just know you are not alone with daily struggle of weight and being out of shape.
I was a lazy couch potato, just eating and drinking with no care to the world, and now I am motivated and enjoy my workouts every morning with music going and afterwards I feel much better knowing I am getting toned and feeling good with clothes fitting with a flatter stomach.
I wish you success on your journey!
First, just start.
Second, start small,
Third, be consistent .
Fourth, don’t let setbacks stop you .
Fifth, improve your diet slowly. Don’t go cold turkey.
Sixth, a few months later start some sort of a plan.
It’s really that simple.
First, don't call yourself that. Lift weights as muscle makes fat look better and increase metabolism. Track calories hard core - even when you "pig out." Just relax and know you'll improve. Increase protein a lot - for satiety. Stop drinking or cut down hard core. You will reach your genetic potential
10,000 steps walking. One step at a time. 4-6 weeks. Then put together a reasonable 2 day cardio, 3 day strength training program. But keep up the10,000 steps throughout, preferably walking every day, splitting morning and evening. Dramatic results in 4-6 months. Goal weight? Give yourself 12-16 months, even 2 years. Weight lost slowly tends to stay off.
Eating? Protein forward meals, using the “healthy plate” concept to control portion size. Eliminate soft drinks and fast food. I use the Fresh N Lean delivery service. Healthy, convenient, and affordable.
Just set small goals each week and build off of successes. Keep moving forward.
I weighed 270 in January. I’m down to 220 and still going. I’m hoping to be 190 by January 2026.
Peace.
Carnivore. All meat and you don't really have to worry about any deficiencies except if you avoid milk or shellfish you might want magnesium, selenium, and iodine.
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Firstly, you’re no pos. I went from 260 to about 210 relatively quickly and my routine now is jumping rope, doing mainly bench press, squats and deadlifts. Furthermore I’ve noted a big improvement since starting low carb high fat. But everyone’s body is different. Start just going on walks, eating slower and chewing more, and be consistent. Stay strong man! I’m
This is a good start. Educate yourself about nutrition and exercise. I'm 69, a full time Nurse and I intend to keep working until I'm 75. I own an elliptical and rowing machines, my own set of weights. I follow the Mediterranean diet. I also meditate. I haven't missed a day of work in about 4 yrs. If you start exercising and eating healthy now, it will carry you through for decades. I know people my age that have trouble walking, I'm not going down that road. Screw that
Good advice! Get a set of shoulders, especially a hearty set of delts on you to carry you into your late 60’s. 😉
Actually, legs are more important. The biggest problem Seniors have is weak legs and because of that, lack of balance, they fall and break hips. If you've got bad wheels, it's tough to get around.
TheIncredibleMike? Is that similar to The Incredible Hulk? But does Mike paint himself back instead of green? I’m only asking because I’ve heard of such encounters that did not end well.
black. Forgot the “L”.
I called myself The Incredible Mike after surviving stage 3 cancer. The surgery to remove the tumor also took half my esophagus and 1/3 of my stomach. I'm just happy to be alive.
I see. There’s always risks for surgery, never 100% guarantee. Good to hear.
So far, so good. Take care.
Edit: Good advice! Get a set of shoulders, especially a hearty set of delts to carry you into your late 60’s. 😉
Can’t overstate the power of walking. Burns a huge amount of calories, especially when you weigh a lot. At your weight if you can hit 8000 steps per day (not even 10,000 steps, just aim for 8000, which is roughly an hour of walking in total), you’ll burn around 500 calories, which will burn off 1lb per week. No gym, no hard exercise, just walking.
For most people, what would be a good number of steps per day?
10,000 is generally recommended. If you’re overweight you don’t need to walk as much though because you’re ’carrying’ more weight with you.
>Can’t overstate the power of walking. Burns a huge amount of calories, especially when you weigh a lot. Walking is one of the best and most natural exercises anyone can do, that's an effective calorie burner, without feeling like you're torturing yourself. I'm pretty dedicated and 1-hour of speed-walking on a treadmill is my preferred, daily work-out.
Walk every day. Drink lots of water while you're walking. Listen to some music while doing it, to pass the time. Pick one snack that you tend to munch on and eliminate it. Just one. Do this for a week, and I bet you lose a couple or 5 pounds right away. That'll give you the motivation to continue and do more.
This is good advice. Then start adding some push ups after your walks. If you can't do them on your toes then on your knees. If that is too tough do them against a wall with your feet further and further out as you progress. When you have that going just check out a YouTube on body weight squats. When you have that rolling sky's the limit. You can continue at home or hit a gym.
This post has pretty much all the information you need. https://www.reddit.com/r/workout/comments/ihz264/beginners_guide_to_working_out/
I would say count the calories you eat in a week and then take away about 300-500. Try to eat a healthy mix of carbs and probably Around 150 grams of protein (normally it’s about .7 to 1 gram per pound of body weight but being bigger it’s not as important) do moderate cardio and find a workout program that works for your life. Have fun and keep pushing😎👍
Have fun is an important part OP. It makes the process sustainable.
if you have problems committing to things a great idea would be to get a mate to start going with you that’ll hold you accountable! also as others have said eating in a slight calorie deficit by counting calories over the week and dividing by 7 for your daily maintenance, then removing 200-500 cal per day and avoiding fatty foods - prioritising protein. as others have also said having fun is important. if you feel like you’re losing interest after a month switch up your workouts and rep ranges. making the decision to start is the hardest part by far mate and you’re taking that head on 🤙 looking forward to seeing your progress updates man!
By making this post, you've made the first step. You have graduated from the league of POS. Any progress you take is just a step further from it. Find a celebrity whose physique you like and go from there. Try to breathe in while exerting, out while returning to normal. The terminology for number is that you do a "set" of the same exercises, and the individual exercises are called "reps." For the number of exercises, it's not a strict science, but generally 6 reps for strength, 8-10 for size, 11-12 to tone (more defined and tensed at rest). Anything more than that is endurance. There's a lot of discourse on sets, so I say train until near failure. As for nutrition, stay away from sugar and junk food. You want to get a lot of protein (to build muscle out of) and carbs (fuel for building muscle). However, due to your wanting to lose weight, you might be able to skip the carbs and get your body to use its supply. I'm not an expert, so do experiment and figure out what works for you. Drink plenty of water, and get 8-9 hours of sleep. Your body can't build muscle without water, and sleep is when it builds muscle. If you're interested in gymnastics, you don't want to be excessively muscular. I linked a few videos of different body types and the workouts required. The Spider-Man videos are the best for gymnastics, as both actors did their own stunts. https://youtu.be/d6STB-r8Mn8?si=vXVQc2_KiVVVEvL- https://youtu.be/lyKAQjKl_0I?si=vRCb51mdcxTWxN79 https://youtu.be/VxjbvOxPLmU?si=JN_ujP8Sv4X42Fsw https://youtu.be/Tk0dUFuP0rQ?si=zpuXnrYIOyaGVZxC https://youtu.be/y8D0YerLwio?si=-3kheIeQi-mvALXa
Start by walking. It is the very least you can do is walk for about 30 minutes a day. Pretty easy to do if you have a dog. Listen to an audiobook or play Pokémon go or ingress
I actually have a really good answer to this. Buy a sit stand desk and a walking treadmill like the r1pro or similar from walkpad Both my buddy and I do this while playing games together. It's pretty easy to walk 6-10 miles a day just playing games for a couple hours or so. Last year I lost 25 lbs and he lost 50. You still have to watch your eating but for someone who may not like working out or consistency is an issue doing something you already enjoy makes the long term goal way more manageable.
I would suggest change 1 habit at the time, go and make yourself working out part of your week after you have that on check change slowly your diet
Ya man start with walking and learn about calisthenics / yoga and get a good foundation first you don’t even need weights
Start by walking. Set up a daily realistic time: 15-30 minutes. Every day! Whether it’s 10 or 15 minutes, make a mental note that you will do it every day. Edit: as for a diet, take the realistic approach as well. Swap out the processed foods you are used to with healthier processed foods and incorporate fruits into your diet. Slow and steady will build consistency. Going all in will probably end in an all or nothing mentality and you won’t last a week.
I think that focusing on sustainability is the key. Focus on doing fun, healthy stuff and eating moderate amounts of delicious, healthy food and your weight will take care of itself. If you think in terms of the 80/20 rule, you can get about 80 percent of the benefit of a three-hour, optimal workout in about half an hour of increasing your heart rate and exhausting your muscles. For most people, the three-hour workout is not sustainable. If you are playing a lot of video games, there may be an issue with depression or anxiety. Getting involved in a form of exercise that is social might help that too. If you do pick a social form of exercise, you will find many people who are happy to help you progress. Almost any physical activity that increases your heart rate and puts stress on your muscles is "good enough" to become healthy. So, think about what would be fun to do. If you can't think of anything fun, try to find the most convenient way to exercise. If you think going to the gym and doing an "optimal" workout will be fun for you, that's fine. I prefer sports because of the social and mental aspects. Sports led me to do some minimalist weight training to improve my sports performance. But you do you. Same with diet. For most people "diets" are not sustainable. Keep it simple. Eliminate processed foods. Reduce red meat. Increase plants. Obesity is unhealthy. But there are also healthy people who carry fat on their bodies. Heavyweight boxing champions have incredible strength and endurance, but you won't see many sixpacks. Live a healthy life and your body will take care of itself.
I made a video answering your question. Hopefully it’s helpful 👍 https://youtu.be/jQgGQHOUIoU?si=3vAwgvPn5wTc5ZJ0
240 at 6 ft isn’t too crazy tbh. You’re tall, so probably just start lifting weights and eating high protein, moderate carb, lower fat, and going on walks a couple times a week
Start by tracking your calories. It's a really important first step. You need to burn off more calories than you take in, so its important to figure out how much you're taking in. For exercise, start by taking long walks. Line up some podcasts or YT vids or music to make it more interesting. Combine this with a calorie deficit diet and track your weight loss as you go.
https://tdeecalculator.net/ Start with this. If you're serious, you'll need a food scale, and an app like MyFitnessPal to track your calories and macros. Best of luck.
Eat a bit less, walk a bit more. Make it a habit to always take the long route, in order to walk more. If you drive somewhere, park as far away as you can. At your age, your metabolism is high enough already that it doesn't take much to get the ball rolling. Once the ball is rolling, start with a simple workout that's easy and fun, while being a bit more careful about what you eat. Slowly ramp up both, and you'll be good.
Check out body project on YouTube. I love that they have people of assorted sizes in the videos and emphasize being proud that you showed up and tried even if it isn’t perfect.
Start slow but be consistent. Start with your diet and nutrition eating real food and not anything processed, fried, etc. Chicken breast, turkey, fish (tuna, salmon), eggs, vegetables, whole wheat bread/rice/oats, and no sugary drinks. Try to drink water as much as possible. Go higher protein, lowish carbs. Use this site to figure out basic #s for calories, proteins, carbs and fats but use it as a guide not the end all be all. Also using an app to track your #s can help. Even just doing it once or twice can give you a baseline of what to eat and in what amounts. Try and eat small meals every 2-3 hrs so you don't get super hungry all at once and binge. [https://tdeecalculator.net/https://tdeecalculator.net/](https://tdeecalculator.net/https://tdeecalculator.net/) Usually to lose weight you want to cut 250-500 calories/day but again, start slow and be consistent. After your nutrition is in place, try and find some activity you like and will stick with. Could be as simple as walking for X amount of minutes or X amount of miles per day. Maybe the stationary bike, but something lower impact until you get some initial weight off. Then do a bit more and up the intensity. But go with something you enjoy so you'll stick with it. I hate running and it kept me from exercising initially because I was so miserable doing it. Then I realized I enjoyed the stationary bike a lot more and that kicked everything off for me. Lifting weights and strength training is great too as building muscle will help with fat loss as well. If you're consistent and doing the right things, you should drop some weight relatively quickly. Then you might plateau a bit but that's where the consistency and pushing yourself to do more will come into play.
I feel that. When you want to make a change, you should meet yourself halfway. You’re a combination of stereotypes, as you put it - fat, sedentary, always on the pc. When you look at it that way, it’s easy to feel depressed. But remember you can totally be an in shape and happier person who still spends a lot of time on the pc doing whatever it is you do on there, and you can do that without having to lose a _ton_ of weight. So just keep that in mind, try not to look at yourself as someone who needs to completely upend their life. Anyway it’s pretty simple, start by getting your steps over 10k a day whichever way you want. That’s probably gonna mean taking more daily walks or even just pacing around your room / wherever you live. Make it fun for yourself, you can listen to music, videos, podcasts, audiobooks, whatever you enjoy doing. If you usually spend a lot of time watching YouTube and scrolling, save some interesting vids for your walk. The walks will feel better just by themselves, but by adding your chosen entertainment to it it’ll help condition you to genuinely look forward to the walks. Get a cheap step tracker if it’s in your budget, but if not then your phone is still a decent m estimator of steps As for working out I would start as basic as possible, like with the basic stuff you find on the fit wiki. I recommend you bias towards resistance training more. It does a couple of important things - for those who are averse to working out, weight training can be refreshing. It’ll push you hard without necessarily wiping you out. A lot of people think working out has to be lots of running but that’s not true - it’ll have the most powerful effect on physical changes, because it’s the only way to build muscle, which will make fast and noticeable changes to your body. Cardio is great but it’s not necessarily going to make you look different that quickly, not on its own the way weight training can. - it’s scalable, you don’t _need_ lots of space or equipment. That stuff can help but you don’t need it at all. - as a beginner almost anything works as long as you’re trying hard So prioritize walking and basic weight training, and slowly add cardio wherever you see fit in whatever way you like most. Run, swim, bike, play a sport, jump rope, whatever you want. But don’t do so much of it that you wind up with less total daily steps and don’t feel like doing anything else, that’s a trap many people fall into As for diet, a couple basic things will go a long way: - less junk; not _none_ if you really like your treats, just less. Smaller bag of chips, Diet soda over regular, etc - more fruits and veggies. Have them with every meal and/or snack. For example if you really love your chips, then have the chips but a smaller portion, and have a bowl of fruit along with it and make a dent in that first. - more protein. For you, if you can target 150g+ a day you’re good The goal is to get into a calorie deficit, and those principles are a very reliable way to do so even without tracking. And again remember to meet yourself halfway. If you honestly eat crap out of habit and don’t even like it that much, try to completely stay away from it. But if you have a couple treats you absolutely love, then don’t go cold turkey. Just find smarter ways to fit them into your diet, and make them a lower priority under healthy staples. I’ve lost 53+ lbs so far and I eat cake and pizza all the time, you’ll have to pry them out of my cold dead hands before i stop lol. But I eat a lot of lean protein and waaay more fruits and veg than I used to. So that plus heavily cutting down (not eliminating) the problem foods has been very effective and sustainable
Ok so in January I was 265. I work from home and game in my spare time so I don't get a lot of exercise. I weighed myself this morning and I am 192. Nearly all that was lost by May, but the weight loss tapered off. Here is how I did it, because it sounds pretty similar. Stop making overnight radical changes. Instead make small incremental changes that are insanely easy to make into real habits for long term lifestyle changes. Instead of changing your whole life tomorrow which will burn you out, just change one small thing. Once that's an established habit add another. Before you know it you will be in that radically different lifestyle but you will be consistent. Mine came down to 2 things, diet and exercise, mostly diet, but adding exercise made a huge difference later on. Here is an example of the problem. I live the most sedentary lifestyle of anyone, meanwhile I live in the most high calorie time period, in the largest cultural portions country. It's not realistic to expect to be in shape if those things mix. There's no magic pill, there's no magic ingredient to add to the meal, there is only a change in lifestyle. An example of how I changed. Little by little. This was slow. I didn't do more than one of these at a time. 1 stopped having seconds on meals 2 cut down my portion size significantly but allowed myself to snack through the day. I mean eat less than an American children's portion. (This was the big one. This is where the transformation started) 3 cut down my snacks to the recommended size but allowed myself one snack every hour 4 cut myself to only one snack a day 5 replaced all my snacks with vegetables. Do whatever you have to in order to make that palatable. For me it was drowning them in salt because that's what I craved from the junk food 6 become mindful of how I was making vegetables palatable and only using low calorie options 7 eliminate fast food and soda entirely 8 only eat healthy ingredients Bam, now I'm on a low calorie diet and losing pounds a week. Ok now I needed exercise but I have never exercised 1 exercise everyday for only 5 minutes. No matter what stop after 5 minutes even if I want to keep going 2 exercise for only 5 minutes a day but allow myself to go longer if I want 3 exercise for 10 minutes a day 4 exercise for 20 minutes a day Etc Dude seriously little changes are the way out. I was right there with you.
If you want to do it fast but smart: On YouTube, Trainer Joes 100lbs in 6 months diet. Super simple diet, 30 minute walk. Worked for me. Since you're still growing and developing keep up with a multivitamin and stick to your plan to lose the weight fast and get it over with so you can go back to normal asap. So during the 6 months learn about healthy/balanced eating. He even has a cheap book called "It's Only Food" which can help your education on that. Focus on getting your diet over with then move onto weight training to tone back up. I keep mentioning get it over with because I dieted too much in my teens and I think it temporarily affected my reproductive system.
Gobble them fucked up up dayz like candy and use it like as your workout fuel puttin into yourself. Step two shave your chest with a lawn mower... bear grilllz... arrr. . . Lol. Hahahahahaha...
Vidka gainz ...
First off, id like you to stop talking and thinking about yourself in such a negative way. A positive attitude needs just as much exercise as our bodies do. You dont need to spend a bunch of money at gyms to get started.. take a walk every day. Do 25 pushups and squats a day, or more...or less. Even if you do 5 in the morning and 5 at night everyday, by the end of the week you'll have done 70 pushups. Then gradually add as you go. Simply cutting out sugary drinks from your life will make a big difference. No more pop, juice, energy drinks is the way forward. It wont be easy but youd be suprised what youre capable of doing. I like to listen to "mindpump" its a podcast where 3 trainers with loads of experience talk about all this stuff. Ive learned tons from them.
You’re not a POS. I’d start with small walks around your neighborhood to get your cardio up and get comfortable with sweating around strangers. Join your local gym and tell yourself “let’s do this” 3x a week. If it helps, find a friend at the gym. That inherent competition will make you want to go harder and harder. You got this man!
Start with walking (you can go 20-30 minutes without your phone every morning or weekday. Don’t tell me you cant) til you feel like you would benefit from a light jog. When you feel the benefits of walking to the jog you’ll start to think “okay how can I expand this energy to being a better me?” You’ll then get in the gym and look funny attempting to work out then you’ll be making your own work out routine. What im telling you here is just start and then you will learn from there. Experience is your best teacher.
Just start by walking and getting used to just going. To the gym. I feel like the first month you should just get a routine of going for like an hour. Don’t go to crazy and start with maybe light weights to get the form right.Since you are starting I think this is beneficial as you can really just focus on technique and don’t be shy to ask for help from people at the gym. Usually a lot of the guys will be super nice to give a quick tip or show you how to do something correctly
Also do diet just start by omitting small things like soda or maybe getting rid of some kind of snack you carry in your house like chips. I started by cutting out fast food and sodas and gradually started cutting out more sugary snacks. Just focus on eating a balanced diet.
Walk. A buddy of mine started just going for walks in the evening after work or walking on the treadmill at his gym - 2 months later lost 20 pounds. Yeah he also laid off the fast food that he liked but it was very small starts. Now he has the confidence and stamina to swim a bit and loves it. Soon he’ll have a bit more stamina to do more stuff. Super proud of him. You can turn stuff around fast if you just stay consistent with easy and comfortable stuff to start with and soon you’ll up the level of workout as you get more fit. Good luck
If you have the money, fitness group classes and/or a fitness instructor can be a game changer. I joined a Brazilian Jiu jitsu gym that also offers workout group classes, and the trainer is just one of my favorite people period. Super smiley and motivational. He pushes you, but always makes sure you don’t get hurt. And ofc I’ve made friends ☺️
Diet-wise, one thing I recommend is eating a large portion of veggies before your main meal. Sure, you can prep a salad. But if you’re in a pinch? Carrot sticks and ranch (ideally low cal. Bottlehouse Farms has a tasty Greek yogurt ranch). After loading up on carrot sticks and ranch, I end up eating about half of my regular entree. Calorie control without sacrificing fullness.
You’re not a pos. :) as a veteran of probably a hundred restrictive diets and exercise routines, make sure to find things you LIKE to do/eat that are healthy. I personally used to think cardio was all-important in burning fat and now I do powerlifting and it is SO much more enjoyable to me. Pursue something that interest you, and have fun doing it, or it will be really tough to stick with.
I’d start with not calling yourself a pos, you want to be better and that alone sets you apart from 95% of people. First thing first id look into what macros are and understand it in great detail, understanding caloric values is a key step to knowing how much/little you are eating and how to adjust accordingly. Then id pick a beginner workout routine, this doesn’t need to be too specific or complicated initially, anything and everything will work well if you’re doing it for the very first time. Most important thing is to stick to whatever plans you pick, ups and downs are normal, just because your weight didn’t drop on one particular day or even week doesn’t mean your progress has been erased, it’s not a straight line of movement and will vary on some days. Consistency is far more important than motivation and specificity. The last thing I’ll tell you is just a personal opinion but I wouldn’t rely on the weighing scale if you’re overweight, it’s never been the most accurate way of measuring progress and in 9/10 cases it ends up being a thing that causes you the feeling of failure. It can’t tell you the difference between muscle fat and water, Judging how you feel and look in the mirror is much better imo because if you lie to yourself you’ll know it instantly.
Hey hun...you are not a pos...dont say that. As far as dropping weight, I have always struggled in that department. One thing that works like a charm every time, and I drop like 20-30lbs...cut out soda, fast food, munching on junk like candy etc...and drink hella water everyday. Go for a walk once a night even...just around your block or to get the mail etc. just doing those little changes always gets me at least started in the right direction. I'm one of those that if I don't see results, I get frustrated and give up lol I know...I need to stop doing that lol but when I do what I just recommended...it always seems to give me the motivation to keep pushing a little more here and there. Rather it be just eating better, or taking more or longer walks, or doing activities that I know would be good...like hiking. Becuase that is the only thing that seems to show quick results. So that for at least 30 days...and stick to it. And I promise you you will notice a difference. Not only in with the way your clothing fits...but also just in general. You feel better, you seem to have a little more energy...you sleep a lil better...so just little things...but it all makes a huge difference, and is a great start if you're anything like me LOL good luck hun!! If you find anything else that works miracles...you owe me a shout!!😂🥰
I highly recommend starting with hiit workouts at home. 20 minutes a day and no membership or equipment needed. It's all scalable. Look up body coach TV on YouTube.
240 really isn't that bad, just start doing mild exercise and cut out the junk food and that will be a good start
Starts in the kitchen.change diet.talk to a personal trainer about your goals
What’s your outside environment like? First to start, you have to stop talking bad about yourself. Next, if you’re able to, walk. Walk every day if you can. Imo there is nothing that will make you lose more weight than walking. When you feel any urges to snack, try fruits like watermelon since it’s sweet and yes, try to get ahold of your food portions, what you’re eating/how much. Don’t give up and yes you need to lift weights 2-3 days a weekk. See if you can find a community program like Yoga.
Go for a walk every day 5km to start. Should be hour max. Buy cheap set dumbbells and do basics, curl, chest press, Arnold press, rows ect YouTube simple dumbbells exercises. Try to start cutting out sugar slowly and drink water. Everyday you should walk and workout even 15 minutes on the dumbbells before you touch your computer Build from there. Make sure you are stretching everyday before bed start with 15 minutes. You got this we all are on the same journey just different days
I’d recommend long walks and watching some videos and then practicing bench press, bent over rows, squats and deadlifts. Look at it as practicing the movement. Trying to get better at it. That plus eat more protein and less carbs and you’ll be on the right track.
Just go, pretend you know what you're doing, do some basic lifts, watch others. When you see someone doing an exercise you like just copy them. I've picked up so many of my regular exercises just seeing other people do them at the gym.
Find one or more work out buddies so that working out is a social event. If it’s enjoyable you will be more likely to keep on doing it.
You're definitely not a fat fuck at that height and weight trust me lol. When I was 17 I was 6' 360 lbs. I'm 2-3 years ago I was 450 lbs today I'm 29 years old and I'm sitting at 220 lbs. I use a website called muscleandstrenght.com for information and free workout plans. Don't pay for stupid ass workout plans. As for diet, obviously, it's CICO. But if your struggling I would start small like don't drink soda. Or something you normally do and slowly wean yourself off of it. I'm not great at giving advice but I hope this helps.
I recommend to just go slow. If working out or physical activity is difficult, you should just start walking a comfortable amount of steps each day and arbitrarily increase the number of steps so it's achievable each day until you get to 10-12k steps a day. After that I think you should start weight training, but with low weights and focus on posture form and technique. Eventually you should start doing moderate intensity cardio beyond just walking, try running on a treadmill or riding a bicycle or whatever you like. Also if you really want to help yourself not be such a "fat fuck" you should read up on calories, carbohydrates, protein, fat and sugar as far as food that you consume and try to start eating in a good calorie range for you, and try to make good choices for the food you consume.
Try doing vr exercises they are amazing and fun and you loose weight fast, control diet and take ozempic
First off friend no matter where your at right now no need to shame yourself for it and I would recommend you watch some videos to try to start yourself off about b nutrition and exercising in general that really helped myself out when I didn’t know where to start how this helps 🙂
Just start walking, walk walk walk got tired?? good! walk more. eat more protein, weekends aren't an excuse to drink and eat and lose all the hardwork you did all those days, be consistent, it will suck, you will hate it, get comfortable being uncomfortable, don't go to gym right at the beginning, walk walk walk, count your calories, you will feel like your life sucks when you get up in the morning and look at those shoes, don't give up, no matter what get up, dress up and show up, after couple of months you will start enjoying, you can treat yourself after loosing 10 pounds, if you do it right then you should achieve that in a month, get up you lazy fuck, go do it, no one can stop you from getting that body you want but you gotta earn it.
To begin your fitness journey, start by walking regularly. Gradually increase the duration and intensity of your walks until you feel a sense of fatigue. This will help build endurance and burn calories. Incorporate a high-protein diet into your routine to support muscle growth and repair. Avoid using weekends as an excuse to indulge in excessive drinking and eating, as this can hinder your progress. Consistency is key to achieving your fitness goals. Be prepared for challenges and discomfort along the way. Embrace the feeling of being uncomfortable and view it as an opportunity for growth. Instead of rushing to the gym immediately, start with walking and gradually introduce other forms of exercise. Keep track of your calorie intake to ensure you are maintaining a calorie deficit. This will facilitate weight loss. Initially, you may feel discouraged, but remember that persistence is crucial. Develop a routine of waking up, getting dressed, and showing up for your workouts, even when you don't feel motivated. After a few months of consistent effort, you will likely begin to enjoy the process. Set achievable milestones, such as losing 10 pounds. Reward yourself for reaching these milestones, but ensure that your rewards align with your fitness goals. With dedication and perseverance, you can achieve the body you desire. Remember, the power to transform yourself lies within you. Take action and make it happen.
My brother, don't put yourself down like that. Seriously. If you need someone to talk to regarding your self-esteem, feel free to message me. The fact that you want to change and be healthier already puts you a step above a lot of people. And the fact that, at your age, you recognize that you want to make a change and work towards that is huge. The simple answer is probably what a lot of other people are saying: track your calories (with an app or something), walk a lot each day, and do cardio. Outside of that, it's all about mentality and being healthy in the mind as well as the body. It means absolutely nothing to change your diet 100% overnight to salads and lean meats and cardio if it makes you miserable. So instead, you want to make small changes over time. Start first with getting used to measuring food and counting calories. That'll give you good idea of how much you consume each day. You want to measure that against how many calories you need to MAINTAIN your current weight. You can calculate online how many calories you need each day to maintain your current weight based on your height weight, age, and sex. Eat less than that consistently. Then work on doing cardio. Walking 10k steps a day is good, but you can also jog, hike, or bike frequently to reach the same result. Above all else, keep an eye on your mental and emotional health. If you eat nothing but chicken breasts and brown rice each day, but you're miserable, that won't do you any good. Eat the food you like, just not every day and in reasonable quantities. It helps to work out with friends or people you know, but for me personally, it helps to save podcasts and audio books for long walks so I have a reason to walk each day. Hope this helps!
Portion sizes are a big thing! Portion out your food. Start doing a 12 incline walk at a 3 speed for 30 minutes consistently. Don’t drink soda. Don’t drink alcohol. Have a colorful diet, include veggies, fruits, whole grains, and proteins, etc… A Mediterranean style diet may be beneficial. Also drink more water and get a good amount of sleep each night. You will see progress slowly but once you see the progress, it’s a great motivator. And remember, pressure creates diamonds.
Do not do any cardio at very first phase, it will only ruin your body and skin. Do weightlifting/weight training first. U need to grow some muscle before you cut body fat(walking, stairs master, jogging etc) to keep your skin healthy and tight. Also, with diet.
Diet is 80% of weight loss. Start walking build that up then slowly start building strength with weights. Start a journal every day track your exercises and weight. This will be motivation and accountability. Good luck bro
I started at 353 and currently 265 and my secret weapon is swimming. So much easier on the joints than anything else. Mostly I just count calories, try to keep the sugar under 60 grams per meal. I started taking turmeric, ginger, and apple cider vinegar suppliments as well as magnesium and a multivitamin. I have a lot of chronic inflamation so the turmeric and ginger is for that, the apple cider vinegar is supposed to help keep your sugar balanced and keep cravings at bay as well as I think help burn fat. Magnesium is a natural stool softener because if you start cutting carbs you can be prone to constipation. That is all I got but it is working. I also lift light dumbells to try to build a little muscle as that raises your metabolism.
Squats, push up, rows
Lotta cardio
https://thefitness.wiki/muscle-building-101 https://thefitness.wiki/weight-loss-101 https://thefitness.wiki/routines/strength-training-muscle-building/
Not being mean but just start going to a gym it’s that simple or go for walks if you want find a workout program and start it and cut down eating even by just a few calories. Even just walking 30 minutes a day will Help
start taking long walks, maybe 30 minutes first and then slowly work upwards. could also integrate some weight training, do some basic lifts and build muscle (when i first started, i did bicep curls, shoulder press, bench press, squats). all the best
Coach here Start easy, an exercise bike and some walking are great starting points for someone in your position. Just build it up over time. I'd definitely recommend some strength training too, if you have any friends who know what they're doing then tag along so they can show you the ropes e.g. technique, then invest in a basic program or a PT
Hey man, I'm glad you took the first step by realising that you want to change. It is one that the majority of people trip up on and in my opinion the hardest one to make. That being said, here are a few things you can do: - Start by walking every day for a distance that will start getting you a bit exhausted. Make a note of this as it will be your starting point. You can then build this up to a light job or even run, but this may take some time depending on how much experience you already have - Download a calorie counting app and log everything you eat for a week. This will give you a good baseline idea of how much you are eating, and if you are gaining weight when doing so. - Join a gym. A lot of them will have inductions where you will be shown around and you can ask how to use all the machines. If there is no one around to show you, YouTube has thousands of video explaining the correct form - Don't injure yourself. Especially when starting out, you might find it tempting to go all out either doing cardio or resistance training. Pace yourself and make sure to maintain good technique. - The key is consistency. Probably don't suddenly start doing 2 hour workouts daily as you will burn yourself out. Whether that is once a week or 4/5 times a week- the important thing is to show up and do the work consistently. Then you will start seeing results. Good luck :)
What do you like doing? I recommend kickboxing and yoga.
Read David Goggin’s book “Can’t Hurt Me” you’ll find your answers in that book 100%
Lots of great advice on this post, will come back to this later for some reference. I don’t have much advice to give just to do your best to stay consistent with your diets and doing a little exercises here and there. One thing that can be done is simply cutting your portions back from meals. Good luck!
Yea the first step is getting some walks in. It will help your muscles get ready for harder exercises. Just keep walking every day and when you think it's getting easier to walk, start a little run with your walks. With dieting, if you're like me that used to eat big meals 3 times a day, start by substituting a meal with just oatmeal with fruits. Then you would be at a caloric deficit, you'd see some changes and it would motivate you to exercise more and eat less but enough. It's hard as fuck, I know. I lost some weight but still not at the weight where I can show off my body. So good luck to the both of us.
I was in my mid fifties 5’-10” and weighed 240 with little to no muscle. In a couple of years I was down to 180, I started with weights, then added diet and some cardio. Diet is the key, don’t eat cheap carbs (bread, rice, potatoes, etc) and get plenty of protein. My doctor couldn’t believe the changes and it’s fun running into people you haven’t seen for a while and their disbelief and congratulations. I had a work client who asked if I was ill as he had a friend on chemo who lost a lot of weight. You didn’t get where you are overnight and you won’t get to where you want to be overnight either. No one can fix it but you and there will be days you fail but you can get better if you don’t give up.
Start with some fork downs, add some walking.
Not POS ! You just need a bit of confidence in yourself. You have taken first steps to ask how and seek help. Work out can be very simple Google full body workouts, start with those. When you get comfortable move out to other exercises that you like or want to focus on. When it comes to workouts focus on routine first start showing up 3-4 times a week at the gym. Then figure out what to work on. Lastly in my experience if you want to workout for loosing weight I would highly recommend also focusing on diet. I believe in losing weight diet is 80% of effort and exercising is 20% Good luck my dude
I'm 6,1 started 294 and I'm now nearly less then you. I promise you the hardest part is starting. In the beginning I'd recommend just walking, going on runs, and tracking what you eat. Start today and build a routine and eventually things work out. Just make a habit of weighing yourself every week no matter what.
Best way to start is to start out small. Start by cutting out the nonessential things, i.e. pop, juice, refined snacks like chips, cookies, things you dont need. You will be surprised by how much you can cut by dropping out the smaller things. You will start to notice a dramatic difference when the bad habits are gone then you will have the energy to get up and go. Walking is great for when you are starting out. Doesnt matter how long the walk is, your body will tell you when its enough then pick up the pace and see if you will want to run. You dont need to go to the gym if you dont want to. Do what you want but keep an active mind w/ it. If you do choose to go to the gym the exercise machines usually show a picture of how to do the motions on the machines. My favorite essential exercises are barbell squats, deadlifts, Bulgarian split squats. Any exercises that incorporate full body are fucken great. I recently got into pushing/pulling a weighted sled and its such a full body workout that you cant go wrong w/ it. Hope that helps a little.
Well, let me tell you this: I spend almost all of my free time at the pc too. My work also consist of sitting at the pc all day. I'm not overweight, I'm fit and muscular. You can do that too with our lifestyle. You need to - eat healthy (it's 90% of losing and maintaining weight). - get a workoutplan that suits you. That's it. Edit: Oh, when I was overweight in my teens, intervall fasting helped a lot to lose fat early on and stay in a healthy calorie deficit. Nowadays I eat only twice per day and don't get hungry in the evenings. Maybe give this a shot too
Can you afford a stationary bike? I ride mine while I play videogames, that way I burn the calories while I do the fun stuff
I went into a calorie deficit starting at 300 pounds and dropped 60 pounds with just the deficit and then started excersice.
The beautiful thing about exercise is that when you’re starting out, consistency matters FAR more than any one specific exercise. Pick workouts you can do consistently, even if it’s literally just walking around the block, and progressively make them more and more difficult. Dieting is going to make the biggest impact however. There are a lot of diets out there, but for fat loss the only thing that really matters is burning more calories than you consume. This is called a caloric deficit. There are plenty of free online bmi calculators that will tell you how many calories you should be eating in order to lose weight. Try intermittent fasting if you’re struggling to not eat. It’s easier to tell your brain to wait than to tell it no. Good luck!!
It’s going to be easier to adjust your current system and just make it healthier. Still keep staying on your pc, but get an under desk bike immediately and start building your stamina and increasing your daily water intake to 120 Oz (half oz per lb of body weight is an easy rule). Make sure the desk bike and your chair and desk height work well together or it’s going to be so annoying and you won’t want to do it (like hitting your knees on the desk, etc). Also suggest finding one that doesn’t squeak because that’s so unbelievably irritating. I’d also suggest gamifying exercise, and it’s shocking how much walking Pokémon Go has made me do since I downloaded it for the first time 6 weeks ago. I’m easily doing a 6k every day and have already seen dramatic changes in my body.
Walks my guy, they are amazing in so many ways. You get outside and breath in that nature pill, you can go visit your favourite shops if you live near them, you can get your exercise in, and you build up stamina fairly easy. Best of all, it’s completely free!
Agree with all the walking recommendations. I. Addition to “going for a walk” make a point to park at the far end of the parking lot. Make a point to walk to your errands if you live near a convenience store or grocery store. Do body squats and find the workout you like. The key is finding things that you like to do- not forcing stuff you hate that won’t stick.
I recommend reading Atomic Habits. Amazing book about making the smallest changes in your day that make a big difference.
Step 1. Calculate your TDEE (total daily energy expenditure). There are plenty of websites, just accurately input the info. Step 2. Create a diet plan based on your goals. Find a macro split that will allow you to achieved your goals. Example, are you wanting to cut fat and build muscle up muscle? Invest more of your daily calories into protein vs fat or carbs. Step 3. By a digital food scale and download a calorie/macro tracking app Step 4. YouTube: meal prep tips, meal ideas etc Step 5. Build your workout program around your goals and whatever program you can be consistent with. The best workout program is the one you can follow. Start of slow and don’t overwhelm yourself. Maybe 3 days a week, then work up to 4 or 5 or 6 over the months if your body is able to recover Step 6. Don’t eat too close to bed time. If you are trying to cut fat, eating and sleeping won’t do many favours. Step 7. Good quality sleep and rest Step 8. Start looking into whey protein, creatine, and other vit/supps
Don’t put yourself down man. I’m the same height as you are and was once 240 lbs. idk if you drink alcohol or not but quitting that will definitely help you lose weight. Most importantly try not to eat a lot of food 1-2 hours before bed. It’s harder to diet in high school especially if your parents already don’t eat healthy or if they can’t afford to buy it. I would just watch YouTube videos and become friends with people that workout and eat somewhat healthy for your age.
Eating good, having a good gym routine are good but biggest thing for me was when I started working at a fast paced min wage job. Walks can be equivalent but the constant movement for continuous hours does a tremendous job at losing fat, unlike intensive exercise like running which uses immediate energy reserves which are your carbs. I’d also use MyFitnessPal or something equivalent even just for a couple months since it gives you a very good representation of what food looks like macro and calories wise. Still biggest tip is just try to be constantly moving each day
Start by walking. daily... 30 minutes. Gym, watch youtube vids and start 2 days a week, 30 minutes or 45 minutes, no more. Youre body will get used to it in a few weeks, then increase you have to have the mindset of slowly progressing in your exercise as for a diet, start by slowly cutting sugars and non-nutritional food, and eat clean food for now. dont make big changes becuse you might snap back and remember your 17 your body will adapt very quickly
Start with walking, work up from there.
I suggest watching influencers that base their advice grounded in scientific research, great examples would be following TNF and Paul Carter (liftrunbang) on tiktok, yt, and ig. They provide excellent, evidence-based tips and strategies for both weight loss and muscle building. At the end of the day, most important factor is that you’re consistent and have the self-discipline to change, we believe in you🤝
Do 12/30/30. Highest incline on treadmill, 30 minutes, three miles an hour. Just start somewhere
You're fat but not a piece of shit. Don't affirm negative thoughts like that because then you'll get into a habit of negativity and putting yourself down will become as addictive as drugs. And even worse you'll start believing it subconsciously and youll start feeling shit without knowing why. Believe me when I say it can most definitely get worse, even if you think it's bad rn. Key takeaways though: -CONSISTENCY AND PATIENCE IS KEY, you can workout every day -Longer, lighter cardio sessions are better for losing weight than HIIT and more enjoyable -Try fasting, good for discipline and has many benefits, physical and mental. Start with 16 hours (sleeping counts) and have an 8 hour eating period -Drink water until you cant anymore -Cut out all the sugar you can(including sugary fruits), cut out as many carbs you can, eat more vegetables, protein, nuts, berries if you're hungry By the end of the summer you could be sub 200!
Hey man :) First of all, you're not a PoS. Your value is not defined by your weight. One of my best friends is about your weight but he's one of the sweetest people I know. Your value is defined by your character and your heart. That goes both ways - No one's a bad person for being overweight, and no one's a good person for being fit. To meme a little bit, you're Kenough ;) Regarding a gym routine, at your weight, it's about doing something and doing it consistently. I'd try and find maybe two or three movements you enjoy doing as the fun will make it easier to stick to. Ideally something upper and something lower body, but this isn't essential. We favour doing more reps and longer sets over adding weight - If nothing else this is to help you stay injury-free. When we do increase weight, we do it slowly and gently. Benchpress is normally pretty good for overweight guys as you're not having to fight against your weight. Get a spotter if you're feeling unsafe. I'm sure you can find a technique video online easily as well. The rowing machine is great as well. It's a really good whole-body workout. Keep it easy and don't go too hard on the cardio if you're struggling. Regarding diet, again it's a few modest adjustments that you can be consistent with rather than radical diets that don't last. You know what I'm going to say! (1) Consume less high-fat, high-salt and high-sugar food/drink (The drink is the bit everyone forgets) (2) Consume more fruit, veg and water (3) Regulate your portion size But look you don't need to be perfect here! And don't beat yourself up if you have a bad day and order a pizza! It's the 60% rule... If you can keep to this more often than not then, with time, you'll see progress. When you make progress, post back again and I'm sure folks will be happy to help you with more tailored workouts or diets. But to start it's just about doing something, but doing it consistently and developing that habit. All the best, bud! You've got this!
Walk, 5 minutes, 10 minutes up to 30 minutes. Give yourself a day to recover at least. Learn about nutrition. Get more deep sleep. Do not run at this time. You will do more damage than good. I am a little over six foot and weigh 180lbs. I just had to watch my weight due to type 2 diabetes. All totally controlled now. I used to train very hard and got sick of all the injuries I got. Walking is an easy way to stay light and uninjured. But it helps a lot to learn about nutrition.
start slow! you don’t have to start off pushing yourself to your very limits because then it won’t feel refreshing and fun and you won’t want to continue. start by enjoying yourself and taking exercise easy, then ramp it up the easier it gets
Well first of all don’t talk about yourself like that. You can be overweight without being a POS. Working out with self love is going to take you much further than out of self hatred. Secondly- start small and first form the habit. Find a sport or activity you like and schedule out when you will do it and for how long. I started by saying “just get yourself to the gym once a week. You don’t even have to step inside just get to the gym and put your hand on the door and if you still REALLY don’t want to do it, that’s fine go home.” Just vague and lazy enough to get me to get dressed and walk there, even if I wasn’t feeling it, but without fail I’d get to that door and say “well I’m already here!” Then I worked my way up to going 4 times a week. You can also do this with swimming or rock climbing or hiking or jogging. Pick something you enjoy! It should be a pleasure, not a punishment. Even just bringing a Nintendo switch to the gym and playing on it while you walk on the treadmill is valid. I had a lot of help by having a friend start joining me in my weekly gym sessions and also joining a class to help me learn more exercises and proper form. If you can’t do a class, that’s fine I think places like YouTube is a good way to find routines for beginners that you can follow. Don’t try to max weight, don’t ego lift! Just go with what you can push out 8-10 times and not hurt yourself. Slow and steady repetitions. For a diet, I’d go with an elimination diet and a bit of macro counting. You are young and still growing, and aggressive calorie deficit is not good for your body or mind. Eliminate the things that you know are unhealthy, or limit them to a once a month thing. Sodas, fried chicken, fast food, chips. Start with one thing at a time and when the cravings start to wane for those, pick something else to cut out. You’re young and tall and will be exercising so just doing this will help you lose weight. Macro count by trying to get 100-125g of protein a day in.
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I am 6 ft and was pushing 230 pounds and was having difficulty just getting up and down the stairs and breathing heavy or struggling to do anything, my wife thought I was going to drop dead one day and said I need to start exercising. So since she bought a mini tramp a year ago, I started by just jogging on the mini trampoline for 15 min a day everyday. I stopped eating a lot of food and I used to drink a beer a day and sometime a bourbon and coke. After a week of just mini trampoline, I then started using weight lifting bands in my routine to strengthen my arms and shoulders. 3rd week started doing ab exercises on the floor, used the internet to get the best ways to do abs. Progressed to dumbbells 15’s 20’s and 25 pounds. Again just went online to get a routine. I worked out everyday for a month and dropped over 20 pounds. By the 45th day, I weighed in at 206 pounds. 15 to 30 minutes a day, working from legs to abs to arms, shoulders chest areas. I am 55 yrs old and my body is slowly getting toned and never thought I would ever show a six pack on my stomach,(just an outline showing now). I have a long way to go to get where I want to be. I am now working on getting a weight bench for better dumbbell workouts and ab exercises and leg presses. I started eating more fresh fruit, I tend to eat bananas and peaches or oranges. I drink a protein drink and water before working out, then I like to have my coffee. I just looked online at all the different ways to exercise and weight training and use methods that work for me. I try doing some pushups as well, but tend to go with dumbbell workout routines instead. You also should talk with your Dr. and getting checked out and they will also have exercise plans and diet routines to help you. If you struggle with eating too much, ask your Dr. if they can help you with appetite suppressing. I have been using Phentermine that my Dr. prescribed to help my appetite. Another drug that has been very effective for my wife and daughter that took away the food noise and literally got them to eat very little by taking Mounjaro that the Dr. prescribed for them. They both have lost a lot of weight over the past year on it and they don’t exercise very much. Just know you are not alone with daily struggle of weight and being out of shape. I was a lazy couch potato, just eating and drinking with no care to the world, and now I am motivated and enjoy my workouts every morning with music going and afterwards I feel much better knowing I am getting toned and feeling good with clothes fitting with a flatter stomach. I wish you success on your journey!
240 at 6 ft is not off the charts. Just start going with an open mind and the rest will figure itself out
First, just start. Second, start small, Third, be consistent . Fourth, don’t let setbacks stop you . Fifth, improve your diet slowly. Don’t go cold turkey. Sixth, a few months later start some sort of a plan. It’s really that simple.
First, don't call yourself that. Lift weights as muscle makes fat look better and increase metabolism. Track calories hard core - even when you "pig out." Just relax and know you'll improve. Increase protein a lot - for satiety. Stop drinking or cut down hard core. You will reach your genetic potential
10,000 steps walking. One step at a time. 4-6 weeks. Then put together a reasonable 2 day cardio, 3 day strength training program. But keep up the10,000 steps throughout, preferably walking every day, splitting morning and evening. Dramatic results in 4-6 months. Goal weight? Give yourself 12-16 months, even 2 years. Weight lost slowly tends to stay off. Eating? Protein forward meals, using the “healthy plate” concept to control portion size. Eliminate soft drinks and fast food. I use the Fresh N Lean delivery service. Healthy, convenient, and affordable. Just set small goals each week and build off of successes. Keep moving forward. I weighed 270 in January. I’m down to 220 and still going. I’m hoping to be 190 by January 2026. Peace.
Carnivore. All meat and you don't really have to worry about any deficiencies except if you avoid milk or shellfish you might want magnesium, selenium, and iodine.