Instrumentalist

Need some help here! I know not the first thing about exercise, but it is time for me to change this. What do you guys suggest as a good workout routine.

Any websites I can check out?

I wouldn't mind hearing thoughts on some good equipment to. e.g. Bowflex?

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Korgo

Eat less and you'll lose weight, I'm down 50lbs

tman196

P90X- Not much equipment needed, just focus and hard work.

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Falian

P90x

FrugalCopywrite

If you are fat and exercise, you will still be fat.

To lose fat, (at a reasonable rate) you need to go on a diet.

No P90x or Bowflex will change that...

Instrumentalist

I appreciate that. I fully understand that, and I also plan on changing my diet. I'm actually pretty well versed in how to do that, for me it's just a matter of doing it.

Curious, anybody have experience with one of these?

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Staccs

Calories in - calories out. Calculate your maintenance caloric intake, then subtract 300 - 500 calories from it. Doing this alone will help you lose weight. Add an exercise program and stick to it. P90x/Insanity is popular because it keeps things exciting which enables people to stick to it easier.

I'd recommend seeking further advice not from a marketing forum, but rather a Bodybuilding forum. There's good information regardless if you want to term yourself as a 'bodybuilder'. Be sure to check out the nutrition section, it's important.

FrugalCopywrite

If you want fat loss...

The Rapid Fat Loss Handbook by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald

If only the creator of this product wasn't so business retarded and opened up his affiliate program, this would make major bank...

jeffrey

Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums

Staccs

Not exactly a good idea for weight loss. Looking to bulk? Then this is what you want.

Douglife

I pay decent money for PLR bodybuilding articles on Bicep Workouts | The Best Bicep Workout Routines On the Internet!

I've personally been hitting the gym with this routine.

200lbs 6'2"

Warmup on bike on treadmill - 20 minutes

Find resistance equipment, and do drop 3's?

For instance (Butterfly machine you can do 100lbs on)
Do 100
Then 70% of that weight
Then 50%
Then 30%

Change machine.

Do that until your arms are jelly.

Cool down for 20 on a treadmill or bike.

I don't practice much ab or leg work as it seems to be slimming with my workout above. I've lost about 4 lbs in 2 weeks, 3 times a week at the gym.

Good luck!

REIMktg

This is no joke. Exercise is good for you and helps with heart health and general feeling of well being.

But for weight loss the real answer is in food/calorie intake.

1 lb is made up of X number of calories. To lose a pound you need to have a defecit of X number of calories.

lbs to lose * calories = calorie defecit needed.

calorie defecit / # days to hit weight target = defict per day.

The key then is to determine how many calories you burn naturally per day to figure your deficit.

Exercise your ass off and it barely equals the calories in a bowl of cereal.

This calculator How Many Calories Do I Require To Lose Weight?

Good luck.

FrugalCopywrite

X = 3500 calories...

King.

Yep it's very simple just eat less calories than you burn. That's the golden rule, if you eat less than you burn, you'll lose weight.

If you follow this rule everything works and makes sense.

What you'll realise soon is that you'll need to avoid junk foods since they have a crazy amount of calories and it will be impossible to burn more than you eat unless you're running a marathon every day. So just focus on your diet and make sure you exercise every day with something like p90x.

-dont drink sodas or fruit juice, instead drink water and eat fruit/veg.
-for bread avoid white and bagels, and eat brown/wholemeal
-eat oatmeal in the morning instead of the shitty cereals. 1 cup oats, 1.5 cups milk in microwave for 3 minutes. Then chop up a banana and mix it in there. yum
-eat lean meats, fish, eggs. avoid processed crap and junk foods (but tinned tuna is good)

stay focused and determined. use p90x and just do it every day. easier said than done but it will be so worth it.

jeffrey

Linked the wrong topic my bad.

dooogen

1 muscle a day, 4 sets of 4 different exercises.
25 minutes cardio after that.

I'm down 31 pounds since January without changing my diet.

BluAffiliate

Wrong.

Tim Ferriss ate some food and measured his crap. The numbers don't add up. The caloric model is outdated and plain wrong. If you eat as much ice cream to equal your calories of eating a regular meals, you aren't going to see the same results.

FrugalCopywrite

Tim Ferriss is an idiot, though... Someone who wrote a book called, "The 4 hour work week", and then jumped to something called "The 4 hour body" isn't really someone you should be looking to for fitness advice.

The caloric model is not outdated. It's called the law of thermodynamics...

While there will be a difference in body composition if you eat your daily caloric requirements from Ice Cream vs a balanced diet, weight loss will still be very similar...

Staccs

^ This.

grim001

That's why only ignorant morons want to lose weight. The objective is to lose FAT, unless you're completely ignorant.

BluAffiliate

Watch your mouth before I start .

REIMktg

The caloric model is outdated? You people are reading your ads too much.

The caloric model works.

Of course you should not eat all your calories in ice cream. Why does everyone have to take this to an extreme.

Eat less calories - lose weight. Screw the extremes - the OP is not going to take the calorie model recommendation and eat his dose of Straight sugar everyday. OP needed some advice - I gave real advice.

FrugalCopywrite

Please start - I love fitness related debates and hate misinformation...

FrugalCopywrite

Just to make the point clear...

gseki

Cals in Cals out. Figure out your macros.

1.Eat
2.Lift
3.Sleep
4.???
5. PROFIT

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jamesc32

Check out 4 hour body by Tim Ferriss, You'll see results if you stick to it.

Body hacking ftw

aaronklaw

There's a great product called Acai Berry that will help you lose 30 pounds a day without diet or exercise....it's cool...it must be true cuz the interwebz told me so.

But no really, diet and moderate exercise.....don't try and change everything all at once or you won't stick to it. take it from a guy who was at 220 then 150 then 170 then back up to 250.

w4rl0rdx

I hear the ShoeMoney Diet works wonders.

blank_czech

It's as easy as 1-2-3

1. Stronglifts or Starting Strength
1a. Record every workout. I just use a spreadsheet and carry a sheet of paper with me to the gym
2. Slow Carb/Paleo diet (try to get close to 1g of protein per pound of bodyweight), also if you want something that's grainey/craving carbs, I prefer plain white rice over beans.
2a. Record everything you eat. I take pictures of everything I eat and record it
2b. Drink 4-6 liters of water a day
2c. (optional) intermittent fasting

3. Repeat 1 and 2

tl;dr - Lift heavy ass (free) weights with compound movements. Stop consuming so much fucking sugar and keep your carbs to ~50-70g/day. Your calories will drop once you stop eating so many grains/sugary foods. Most of what people will tell you will be some variation of the above.

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amanda11

Eat healthy. Read about strong lift. No junk food, nigga.

FrugalCopywrite

How do you figure? When people stop eating grains and carbs in general, they have to replace it with something. What is that they replace it with? Some protein, but usually fat.

Carbs = 4 cals per gram
Fat = 9 cals per gram

Sure, fat provides more satiety, but by the time people feel they are full, they have usually overeaten anyways.

All in all - find maintenance calories and eat less than that (try to get 1g protein per pound of lean body mass, get at least 50g of fat per day, and fill the rest of your calories with whatever you want).

Until you reach lower bodyfat numbers (10%-12% -> visible abs) nothing else really matters...

Bevo Ryan

That middle pix is massive.

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King.

Why do you think I wrote down a list of what to eat and what to avoid? You can't just eat anything to fill up the calories. Your diet needs to consist of the right foods (some of which I mentioned).

papajohn56

Here's my workout:

Odd days:

1. Bench press. 4 sets, 10, 8, 6, 4, increasing the weight each time. (I do narrow grip for increased tricep workout)
2. Squats. 4 sets, 10, 8, 6, 4, increasing weight each time.
3. Deadlift. 4 sets, 10, 8, 6, 4, increasing weight each time
4. Bicep curl. 4 sets, 10, 8, 6, 4, increasing weight each time.
5. Cardio - 15-20 mins on the elliptical trainer at level 11-12 at 6-7mph.

Even days:

1. Bicep curl. 3 sets, 8, 8, 8, same weight each time.
2. Weighted ab crunch. 4 sets, 10, 8, 6, 4, increasing weights each time.
3. Special workout to strengthen rotator cuffs, only uses a 5lb small barbell. If you want to know it I'll send it, but I had rotator cuff issues recently and am using it to strengthen it.
4. Cardio. 35-40 minutes on elliptical at level 11-12, 5-6mph. Sometimes I do high intensity interval training.

2 scoops Jack3d and Yok3d before odd days, then protein after (in skim milk).

1.5 scoops Jack3d on even days, less amount of protein after (in skim milk).

Diet helps too of course.

My goals in free weights:

Bench: 1.5-2x body weight, so 300-400lb
Deadlift: 2x body weight, so 400lb.
Squats: 2-2.5x body weight, so 400-500lb.

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fm1234

With regards to calorie calculators, I don't understand them at all -- most put my caloric maintenance level between 2,800 and 3,200 per day ... yet I consume way, way less than that most days, and am very physically active -- and I'm not a featherweight, I'm 6'2" and weigh almost 220 pounds. If I run up past 800-900 calories in a meal -- which is, for example, two small cheeseburgers from McDonalds and water to drink -- I feel like somebody shot me with a tranquiliser gun, so I tend to nibble at shit all day long, usually keeping it around 100-300 calories per serving. But by the end of the day it's extremely rare for me to top 2,000 calories, and not uncommon for me to come in under 1,600. So I don't get all these sites that tell me I'm supposed to be eating 40-100% more than I already am, when as is I've got a pretty respectable drought- and famine-resistant belly going and seldom have the appetite for any more than I do eat.

What does that mean, health nuts? Do I have fucked metabolism or something?


Frank

Caligo

***READ:

If you have the money, find an MMA gym and join that. Generally they'll have a fitness class that will work your ass off. Whenever I feel that I'm getting fat, I just head to my gym for a month or two and ill end up having a six-pack as a result. Of course that comes with proper diet as well, but I do eat fastfood here and there.

On top of looking good, exercising also reduces stress levels and you won't get burnt out as quickly from work and have increased levels of productivity - according to myself, my AM friends, and some Harvard journal thing Dr. Ngo shared awhile back.

Staccs

Basically, from my understanding, the calculators are "generalized" and rely on formulas.

This thread will explain much more than I'm capable of.

bizzykehl

Dear OP, I've got the answer you're looking for:

play sports

kingfish

It means you're being lied to there's a lot more involved than just calories in and out but those who haven't taken the time to research and understand it will just tell you that and when you come at them with your own observations that are actually happening to you they'll just think you are wrong.

Truth is those burgers will spike your blood sugar levels causing a huge release of insulin (exponential response especially if you're insulin resistant) in the blood making you feel lethargic and tired. Whereas if you ate the same calorie amount of foods that had a lower effect on the blood sugar such as higher fat and proteins you wouldn't have the spike and you'll feel good.

Also everyone has a different metabolism but it is heavily influenced by the amount of refined carbohydrates in your body which is why they all say you need so many. Normal people (those who typically will remain a stable weight without much monitoring) will burn a ton more calories if given more because their genes cause them to work this way however many fat people will not burn more calories if given more as their genes don't make their fat cells respond to insulin in the same way. The typical BMR calculations are really based on a pretty flawed formula and it's built from observed cases of normal type people consuming a highly refined carbohydrate diet like the USDA suggests. A diet that's not really healthy.

Anyway it's pretty complex stuff which is why everyone dumbs it down to calories even if they're nearly irrelevant. If you're interested I suggest reading Good Calories, Bad Calories and it goes into it all in depth but it's a very heavy read.

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dooogen

Try Ravage, it tastes like asshole but it feels like jack3d x 10

Staccs

You're making it complex. Although what you're saying is true, they are just accessory points. "Dumbing it down" to extremes to make points as FrugalCopywrite has done above makes it easier to follow and puts emphasis on the fact that it all comes down to calories in - calories out when losing weight.

To make a comparison, it's like FrugalCopywrite is telling those who want to rank higher to 'just build links', while you are preaching on page, link diversity, proper anchor text, etc.

To lose weight period it's calories in - calories out.

To lose weight + _______ (insert: have more energy, get lean, etc.) it's calories in - calories out +.

ii silver ii

Get off your fat arse watching porn all day and try moving around. If your shoving shit in your mouth 24/7 then sitting on a chair of course your going to get fat as your burning 0 calories, well maybe the odd one now and then through the WF boob wanks.

That's the standard WF reply done, now some helpful opinion..

Try drinking just water, cutting carbs and doing cardio.. walking, running, swimming, cycling, cross trainer the more the better, push yourself until you can go no further then keep going.

Don't eat lots of sugar: cola, beer, alcohol, etc are bad if your trying to lose fast.
No food high in saturates.
Cut down on red meat and go with fish, chicken, turkey..
Cut down on bread, pasta, crisps, chips, anything fried, deep fat fried, etc

Everyone going on about weights are the obvious internet pimps that like their muscles, hoes, fast cars & monieeeezzzzz. Just do cardio to lose fat then when your at a more acceptable BMI you can move onto weights. Being healthy doesn't mean having muscles the size of your head.

Oh yeh got to finish with the standard tl;dr so I look about as cool as the fire in the logo.

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dooogen

Also you could join up @ planet fitness. I think most of them (i know mine does) let you schedule sessions with their personal trainer free and they can help you out with shit.

papajohn56

Free weights are some of the best exercises ever, period. Don't get into the rut of using only machines.

Everything You Know About Fitness is a LieGAY|GAYMen’s Journal

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blank_czech

Yep. That sounds about right. They also just don't need to eat as much. Get some protein and go easy on the beans/rice until you adjust to it. A bag (the milk carton size) of goldfish is like 800 calories and it's easy as fuck to eat in one sitting. Or, you could eat 6ish chicken breasts (try doing that in one sitting). Eating more fat isn't nearly as bad for the body as sugar/refined carbs is.

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jenzkc

I burn 1700 calories when I ride my mountain bike 20 miles in an hour (road bike is more efficient, so less calories burned).

Running is shit for burning calories in comparison.

AustinP

Those images you put up should be motivation enough.

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MikevanderHeijd

OxyElite Pro + VPX No Carbs + Exercise

emp

TRX, seriously. Did the last WF challenges with that + cardio.

TRX Suspension Training: The Ultimate Bodyweight Training | TRX (no aff link)

::emp::

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GoogleSearchSux

P90X ... I did the full 90 days lost about 25 lbs got below my high school weight

At the same time got in fantastic shape. Used to have before after pics up but don't want you guys ripping them for use on flogs/farticles hahaha.

I really was in the best shape of my life, playing basketball I was a monster. Infinite energy and the cloudiness in my head went away, was able to focus on biz and life.

Only problem is once I was done I couldnt even do the workouts a few times a week and let myself slide (but still not as bad as I was before).

Getting back in shape again and realized really all you need to do is eat healthier and do resistance training 2 or 3 times a week, and you can get similar results, just takes much longer.

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