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  1. #1

    Need help with workout and diet

    Hello Jefit users

    I have been overweight for many years and I am trying to get into shape due to the birth of my son. I have no real idea what I am doing though and every corner of the internet has a different opinion on what to do.

    My goals: Pure weight loss
    I understand that ideally you want to gain muscle, but I just want to see the numbers go down on the scale and im my clothe sizes (i can barely fit into my work clothes as is), once im where I want to be, then I will bulk back up properly.

    My info: I am 120kg and 180ish cm tall which puts me at over 35 on the BMi scale, or as the calculators put it in the "very high health risk range". Ideally I would need to lose 40kg to in the correct range. While this may/may not be the correct amount to actually lose, there is likely at least 20kg sitting around my stomach that needs to go.

    I have very little time to actually workout, I work full time (desk job most of the day) and when I get home my time is spent with my kid until he goes to sleep as that is the only time I get to see him.

    ----------------------------------------------------------------------------

    To start with, I have no real idea what I should be eating, how much of it, what to drink, etc.
    I have no problem eating the same things every day/week so any food plan I can repeat every day/week would be very helpful.

    As stated above, I have very little time to really workout. I have a Fitbit and I use it to track my steps and If I make the time I could bust out 10k steps in a day.

    I have access to a gym with a pool (not a fan, its very cold), running machine, bike machine and some sort of 4 in 1 weight machine (from memory I think its got a seated chest fly machine and a lat pull down). I also have a high end elliptical machine at home.


    Based on all of that,
    what would be the best/easiest course to take for my diet (im fine if I need to eat the same things every day)? Ive tried tons of different diets including low/no card, no sugar, no gluten, as little food as possible, etc.
    what would be the best course of action to take for working out? would walking 10k steps a day coupled with the right diet make a big enough impact? If not what else can/should I be doing to maximize my weight loss?


    I really need some direction and advice, I am very close to taking the easy way out and getting surgery... im not their yet though... I still want to try and do this the proper way but I really need some help and direction. Its just very disheartening to not only be so unfit but also to know that theres no one to blame but yourself.

  2. #2
    Banned
    Join Date
    Oct 2014
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    4
    I have some good workout and diet suggestions. In exercise try to do daily cardio exercises for at least one hour. Running,jogging,walk,cycling,yoga,jumping rope all are good exercises. In diet avoid fast food and eat simple food like vegetables and fruits. For getting more diet and workout suggestions join my [URL="http://www.brienshamp.com/"]boot camp[/URL] today.
    Last edited by RevendMartin; 10-11-2014 at 06:38 AM.

  3. #3
    Banned
    Join Date
    Oct 2014
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    I think you can loss weight as much as you want just simply follow two points
    1 make a diet plan and stick on it ([url=http://befittacoma.com/]control on your calories intake[/url] )
    2 start doing weight loss exercises especially cardio (swimming and running are best for weight loss)
    Last edited by atifa; 10-25-2014 at 09:56 AM.

  4. #4
    New Member
    Join Date
    Sep 2012
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    2
    Another tip is to keep track of your daily calories. Start off with a modest number and stick with that for the week. At the end of the week weigh yourself and evaluate your calories accordingly. If you lost 1-2 pounds, don't change anything. If you're losing less than 1 pound a week, reduce your calories by a small amount (100-500 calories should work). If you're losing more than 2 pounds a week add more calories to your daily intake so you're not losing weight at too drastic of a rate.

    As for exercise, I'd still recommend trying to add some muscle, trying to do a full body routine 3 times a week with the machines you have (if you have access to dumbells and/or barbells I'd recommend something like Starting Strength or StrongLifts). You could also do a bodyweight circuit involving pushups, squats, burpees, mountain climbers, etc for 20 to 30 minutes a day. This site has a lot of good and fun routines that you could use: [url]http://neilarey.com/workouts.html[/url].

    If you'd rather do cardio but your endurance isn't quite there yet, this site helped me go from getting winded after running for 30 seconds to being able to consistently run 5k: [url]http://www.coolrunning.com/engine/2/2_3/181.shtml[/url]. Again, it only ends up being about 20-30 minutes a session.

    Whatever you do, start small first. Make small adjustments and add on more when/if you feel comfortable in doing so. Most people quit when they make too big of changes too quickly. It becomes overwhelming and starts to look impossible. Starting small and building up gives you confidence, momentum, and allows you to remain consistent.

  5. #5
    Banned
    Join Date
    Oct 2014
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    Well,i think that the best way to have pure weight loss is the foods,you should have only healthiest recipes,but it takes 3-6 months to see the results but it's highly recommended i suggest the egg whites recipe,read more about it [URL="http://bodybuildingworkouts.info/egg-whites/"]here [/URL]

  6. #6
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    Jun 2017
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    [URL="http://https://blog.100mph.in"]Five essential daily practices [/URL]that you could immediately start to maintain your regular weight and lead a healthy life are-

    Drink Lots of Water

    All those studies you have heard about and all those rumors about benefits about drinking water? Yes, all of them are true! After all we humans are more than half water. Water is life sustaining and is a must for the proper functioning of our body and will act as a relief from most ailments related to skin, hair or to your digestive system. If you often forget to drink water, there are umpteen number of cool apps on the App store to send you reminders to keep a check on it for you.

    Sleep Right

    Catching a few snoozes is not just a great way to relax, but even a must, you have to, absolutely sleep for at the least six hours a day for your body to function in a healthy manner. A great way to catch up on some rest and relaxation is to not set an alarm on weekends and take proper rest. An early to bed and early to rise

  7. #7
    It doesn’t count number what your fitness intention is, but what you may eat earlier than a workout will clearly make a difference.. A good pre-exercise meal not most effective enables you maximize your overall performance while you exercise but it also minimizes the muscle damage. Law [URL="https://www.ukwritingexperts.co.uk/essay-writing.php"]Essay Help[/URL] in London
    Last edited by MaxReedLeo07; 08-02-2017 at 06:09 AM.

  8. #8

    great

    thanks for the tips that's great

  9. #9
    Banned
    Join Date
    Nov 2017
    Posts
    3

    usa

    Aslamo.alikum

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