Losing Weight and Workout Advice

[EqualsThree]

Hey all,

Long story short, for the past three years (I'm 20 years old) I've been suffering from depression and completely shut myself off to the world. I was a mixed bag of crazy ranging from depression to agoraphobia, basically a housebound 'hermit' for the past three years. Before I fell into the negative cycle of self pity I was 100kg [220lbs] (bulky with a little chub, lol) seventeen year old. I know 100kgs sounds like a lot but I was fairly fit and active, played three sports while in school (Rugby, Squash, Volleyball) and kept in shape.

Well three years of doing nothing has led me to put on an unhealthy amount of weight... 27kgs (60lbs) to be exact.

The thing is, I'm new to all the strict dieting/exercise. Growing up I ate anything I wanted due to how active I was throughout my youth. This eating pattern stuck with me throughout the past three years. I knew I put on some weight but I didn't know it'd be that much. Needless to say finding out resulted in me making drastic changes, I didn't want to continue down the path I was going.

I've been going to the gym three times a week since Mid February and was wondering:

- Should I be focusing on strength training/cardio or a mixture of both?
- What's a good way of boosting my metabolism after three years of inactivity?
- High reps/low weights or low reps/high weight?
- Should I be hitting the gym more then three times a week?
- Going for a run everyday would help? Should they be long mid-intensity runs or short high intensity ones?

As well as any tips/tricks yous guys can pass down to someone who's looking to lose give or take 30 - 40kgs (70 - 90lbs).

Thanks for reading. =)

 

[ThreeCrows]

As far as diet, I would say cut out all fast food and soda type drinks. At least make a two week commitment to doing that, and if you get through that, go for another two weeks. After a month you won't miss those types of food very much and it will make a big difference in your health goals.

As far as exercise, I would say three days a week sounds good. But don't make it like you have to be at the gym for two hours or whatever each time. Since you are just getting into this stuff just make sure you stick with whatever schedule you choose. Just like with the diet stuff, make a two week commitment, then try to to do it again.

I guess basically what I am suggesting is to make short term realistic goals that will positively alter your current patterns and routines. Don't suddenly starve yourself or try to do a grueling workout every day - after a little while the new and better choices that you make will become a habit and the norm for you and you will see results. Good luck!

 

[bankside]

I'm glad to hear you're active and getting out again...that will make a huge difference.. I know the gym makes more of a difference to my weight than diet. So no tips or tricks other than it sounds like you're doing the right things for your goal. Stick with it and enjoy. You put on the weight - you can take it off...

 

[EqualsThree]

As far as diet, I would say cut out all fast food and soda type drinks. At least make a two week commitment to doing that, and if you get through that, go for another two weeks. After a month you won't miss those types of food very much and it will make a big difference in your health goals.

As far as exercise, I would say three days a week sounds good. But don't make it like you have to be at the gym for two hours or whatever each time. Since you are just getting into this stuff just make sure you stick with whatever schedule you choose. Just like with the diet stuff, make a two week commitment, then try to to do it again.

I guess basically what I am suggesting is to make short term realistic goals that will positively alter your current patterns and routines. Don't suddenly starve yourself or try to do a grueling workout every day - after a little while the new and better choices that you make will become a habit and the norm for you and you will see results. Good luck!

Thank you for the advice!

Yeah I'll admit my eating habits were pretty fucking terrible over the last three years. It came to a point where for a few months I was eating nothing but fast food because it was comforting.

Needless to say I was 'emotionally' eating. I haven't completely stopped the habit but I only order Chicken McNuggets and go once a week. Cutting out the soda will be hard for me since I basically drank it from 12pm onwards until I fell asleep. It was Coke Zero (diet form of Coke) but I'm assuming soda of any kind is still bad?

If it is I'll cut it out completely if it'll help with the weight loss.

I'm glad to hear you're active and getting out again...that will make a huge difference.. I know the gym makes more of a difference to my weight than diet. So no tips or tricks other than it sounds like you're doing the right things for your goal. Stick with it and enjoy. You put on the weight - you can take it off...

Thanks bankside, the reassurance is comforting. =)

It's hard because I know its only been six weeks since I've returned to the gym, cut down on the junk food and eating less but I haven't lost any weight since.

I know weight loss is a waiting game and patience is key but it would have been nice to have seen some form of progress. Other then my thighs getting smaller/biceps feeling more 'toned' there's nothing I can write home about.

Working out is doing wonders for my sanity though, I haven't felt this positive since... well three years ago, lol.

Also, should I be taking pictures or whatnot/monitoring my progress?

 

[3nipples]

More or less it sounds like you're on the right road, but in addition what you're doing in the gym you should add some outdoor activities, like running, bicycling, hiking, swimming. Maybe you can organize some activities and motivate your friends, colleagues, acquaintances to join you and turn it into a socializing event.

Coke Zero as well as other pop and many processed foods contain a lot of hidden salt that you basically can't taste, but it's there. Diet sweeteners are ok in moderation, but in some people they trigger an insulin response that can give you a craving for real sugar.

Know that it will take you more than 9 months to reach your goal. You're already feeling positive effects and that's going to keep getting better, but there's no magic involved. You have to keep at it.

Take some pictures to keep track of your progress. If you post some of them here, we'll have a better idea of what to suggest.

 

[KaraBulut]

Don't diet. Just plan your meals- most people end up at fast food and take out places because they are in a hurry or just too lazy to cook. Eat a healthy balanced diet. If you're working out, you're not going to get fat if you're eating the right stuff.

At this point, you should be working hard on cardio and core training. After 3 years of inactivity, you will need to get your heart and lungs into shape, so walk or bike when you can and dedicate 30+ minutes daily to running, treadmill, elliptical or some other form of cardio.

The most important exercise? Getting to the gym. That's where most people go wrong.

If your gym offers trainer services, it's worth it to work with a trainer to get your program started. A lot of times, they will want to sell you weeks of services- you don't need that. You just need a trainer to show you the basics, how to use the machine and to put together a program for the first 3-6 months. After you've made gains in the program, then re-engage with the trainer to up your game and put together a more strenuous program.

 

[EqualsThree]

More or less it sounds like you're on the right road, but in addition what you're doing in the gym you should add some outdoor activities, like running, bicycling, hiking, swimming. Maybe you can organize some activities and motivate your friends, colleagues, acquaintances to join you and turn it into a socializing event.

Coke Zero as well as other pop and many processed foods contain a lot of hidden salt that you basically can't taste, but it's there. Diet sweeteners are ok in moderation, but in some people they trigger an insulin response that can give you a craving for real sugar.

Know that it will take you more than 9 months to reach your goal. You're already feeling positive effects and that's going to keep getting better, but there's no magic involved. You have to keep at it.

Take some pictures to keep track of your progress. If you post some of them here, we'll have a better idea of what to suggest.

About the organizing these activities with friends/colleagues, I wish I could do this but sadly after these past three years of shutting myself off to the world I haven't kept in touch with anyone apart from family. Not to mention my family is the worst when it comes to exercise and eating healthy, so this lifestyle change is an independant one (for now).

Will be meeting up with a gay youth group this afternoon so hopefully I'll be meeting up with people who will be interested in doing group activities.

Fuck about the Coke Zero, I'll be dropping that shit tonight and won't be buying anymore after today.

About pictures and posting them here, I'm recently got some new stretch marks (that fucking hurt) and in all honesty I'm not comfortable with posting them here just yet. Hopefully in another three or four months I'll be able too.

Thanks for the advice. =)

Don't diet. Just plan your meals- most people end up at fast food and take out places because they are in a hurry or just too lazy to cook. Eat a healthy balanced diet. If you're working out, you're not going to get fat if you're eating the right stuff.

At this point, you should be working hard on cardio and core training. After 3 years of inactivity, you will need to get your heart and lungs into shape, so walk or bike when you can and dedicate 30+ minutes daily to running, treadmill, elliptical or some other form of cardio.

The most important exercise? Getting to the gym. That's where most people go wrong.

If your gym offers trainer services, it's worth it to work with a trainer to get your program started. A lot of times, they will want to sell you weeks of services- you don't need that. You just need a trainer to show you the basics, how to use the machine and to put together a program for the first 3-6 months. After you've made gains in the program, then re-engage with the trainer to up your game and put together a more strenuous program.

Thank you Karabulut. =)

Great advice and will be putting it to good use.

About the fast food/planning meals, I've always failed in that area so doing so will be a great way to get back into eating and living healthily. When you say 'plan your meals' do you mean I should be counting calories etc or just eating healthy types of food eg. Rice, vegetables, chicken? Watching portion sizes and all that shit?

Getting to the gym hasn't been an issue for me so far but I do realize its only been six weeks and shit can change.

Yeah since February I do:

- 15 minutes on the bike before working out as a warm up
- Work out usually takes 20 - 30 minutes. (Is this too short? When I returned to the gym my PT told me I should be doing high reps at a low weight to help boost my metabolism. I've got a plan and it helps a lot)
- 25 minutes on the bike after the workout as 'cardio' (Every week I increase the time by one minute and every second week the intensity by one)
- Walk home which at a fast pace takes 1 1/2 hours

I only started running this morning (oh my life, my back ) but it felt really good. Avoiding dog shit wasn't fun though, I'm guessing a dog park is the last place I should be running. It's so spacious though! That and it's grass, easier on my knees lmao and I can use my old rugby boots to run in.