Workouts

So much bad advice in here it's not even funny...

Lift heavy barbells 3 times per week, squat and deadlift must be in your program and pick something with 5 reps. You can do some cardio after lifting if you desire so.

I have seen multiple losing a lot of weight quickly by cutting out most carbs from their diet. I don't know why it works even after looking into it, but you might want to give it a try. Try to avoid processed stuff, if it comes in a box it's probably bad for you.
 


op is 5'8 and 350lbs...

serious health risks here... and people are telling you go balls to the wall... if you hurt yourself youre gonna be worse than how you are now

first thing you need to do is throw out any shit food in your house

now go shopping and only buy lean meats, veggies, fruits, very little carbs or grains... no dairy. if you want milk buy unsweetened almond or coconut milk

next keep everything simple... 1 part meat 2 parts veggies (you dont need breakfast foods for breakfast) pick one meal or day a week and eat whatever you want... (only if you can go back to eating healthy)

eat fruits and healthy snacks in between meals

even if you can replace 2 of your shit meals with something healthy you will see improvements...

you are obviously aware that you're at serious risk for diabeeetus and high blood pressure so no foods with sugar, carbs(they are sugar), and high sodium...

it's not rocket science.

as for working out... i'd probably take it easy and ease into things... these people obviously missed the part where you stated your condition...

i'd start my routine with some light cardio... and move into some light weights 3 x a week (MWF) on TuesThursSat I suggest you go on some long walks... 1hour plus...

But it doesnt matter what you do unless you change the way you eat...

once you eat like this it becomes a routine and its really not a diet... it is just how people are actually supposed to live... not with processed shit food
GooD Luck OP
 
BenPOF said:
You guys are hardcore man geez.

Mike, do these
How To: Burpee - YouTube
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Ummm... No, but thanks.

Like Rage9 and a couple others pointed out (and I said in the beginning of this thread) I'm 385 pounds, and I'm not 7' tall.

So, my knees could not take that pounding even if I wanted to put it to them.

Hell, I'm so heavy that bowling fucked up my left knee for 3 days straight.

I'm sticking to really low impact stuff like walking (gonna do 20 - 30 minutes tonight) and controlled weight lifting. No jerky movements. Slow and steady.

I really do appreciate all the opinions, even the ones that may be dangerous for a guy my size, because they're giving me lots of ideas for when I do drop the tonnage.

Walking and weight lifting. Keeping it simple for now. :338:
 
Mike said:
Ummm... No, but thanks.

Like Rage9 and a couple others pointed out (and I said in the beginning of this thread) I'm 385 pounds, and I'm not 7' tall.

So, my knees could not take that pounding even if I wanted to put it to them.

Hell, I'm so heavy that bowling fucked up my left knee for 3 days straight.

I'm sticking to really low impact stuff like walking (gonna do 20 - 30 minutes tonight) and controlled weight lifting. No jerky movements. Slow and steady.

I really do appreciate all the opinions, even the ones that may be dangerous for a guy my size, because they're giving me lots of ideas for when I do drop the tonnage.

Walking and weight lifting. Keeping it simple for now. :338:
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I'm a huge fan of Rippetoe/starting strength (I'm doing it myself at the moment)... BUT at your weight, I would want to get some expert advice before starting a serious strength training program.

The reason is that you may well be more prone to injury than the 'average' unfit person doing a weight-training program. Being extremely overweight is very hard on your musculoskeletal system (especially knees, hips + lower back), so depending how long you've been overweight for, it's possible you might have inflammation, messed-up biomechanics or something else you'll need to work around.

I'm not saying don't do it - I think that long-term, it's probably one of the best things you can do for your health. Just that you should take your size and condition into consideration when you design a training programme. Getting an injury just as you're getting into shape would be a tragedy :(

Walking is definitely a winner though... how about a treadmill desk?
 
If you find yourself on the comp a LOT, then consider investing in:

http://www.overstock.com/Sports-Toys/Stamina-InStride-Folding-Cycle/4118946/product.html?cid=213889&kid=130499585361138&track=pspla&adtype=pla&kw={keyword}

assuming the desk you have will allow for leg movement but its better than nothing
 
Grindstone said:
Plenty of studies out there dispute this. Increasing your BMR keeps your metabolism elevated (burninc calories) up to 24 (maybe longer if you train super high intensity) hours after your workout. Low intensity cardio has almost no after burn effect. .
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p0ck3taces said:
You need a better diet and cardio. You don't need slow ass zero cardio weight lifting at a gym.
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You misread my post, it's cool.

Good luck Mike, keep it simple.
 
amateursurgeon said:
I'm a huge fan of Rippetoe/starting strength (I'm doing it myself at the moment)... BUT at your weight, I would want to get some expert advice before starting a serious strength training program.

The reason is that you may well be more prone to injury than the 'average' unfit person doing a weight-training program. Being extremely overweight is very hard on your musculoskeletal system (especially knees, hips + lower back), so depending how long you've been overweight for, it's possible you might have inflammation, messed-up biomechanics or something else you'll need to work around.

I'm not saying don't do it - I think that long-term, it's probably one of the best things you can do for your health. Just that you should take your size and condition into consideration when you design a training programme. Getting an injury just as you're getting into shape would be a tragedy :(

Walking is definitely a winner though... how about a treadmill desk?
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My knees are definitely a weak spot for me. Especially my left knee for some reason. Basically, I've found that I can still do squats, hammer leg curls, leg extensions, leg presses, etc, BUT I have to listen to my body and if it starts to hurt in an unnatural way, I take the weight down or move to another exercise.

I've found that if I maintain proper form, even in squats, I can push some serious iron. The machine squats hurt my knees, so I don't use the machine. But good old fashioned barbell with plates on either side doesn't - when I perform the movement correctly. Really, anything with free weights, done correctly doesn't hurt - okay, doesn't hurt in a bad way, it all HURTS. :)

Funny thing, I do have a treadmill desk, but it's in the basement and my treadmill is upstairs... probably should put to two in the same room.

Today, taking some of the advice above, I made sure to do compound exercises to exhaustion.

My workout today (in order):

20 mins on the treadmill.

2 sets of 10 - incline bench at 95#, then 6 reps at 95#
2 sets of 10 - incline at 65#, then 8 reps at 65#
2 sets of 10 - close grip lat pulls at 90#, then 7 reps at 80#
6 reps squat at 225# - I should have just dropped the weight and done more. My form was fine, but since I don't have the stabilizer muscles built up I was too wobbly to be safe. Next time I'll do sets at 175#
3 sets of 10 upright rows 40# (why does that seem so light?) - the last two of set 3 were barely countable, but I got them most of the way

I did the upright rows last today. The other day I did them first at a higher weight and it kind of wrecked the rest of my workout because my muscles were so fatigued after the rows. oops.

Hey, it may not be the power workout that some of you are doing, but it got my heart pumping and my muscles burning. So it felt great!

I actually look forward to the gym. My wife and I go together and motivate each other. Honestly, if it weren't for her doing upright rows across from me, I wouldn't have finished that last set. We were both wrecked, but I could see it in here eyes that she wasn't quitting on the last two, so neither was I.
 
jhoffy22 said:
This. And crossfit is about efficiency or how to get from point A to point B in the quickest and most efficient way possible. Naturally, you learn bad form this way. Kipping pull ups, rocking curls, etc. Not something you want to expose yourself to in the infancy of lifting.
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Oh god kipping pull ups are the worst culprit. I have dislocated my shoulder twice and kipping pullups are a sure way for my arm to blast out of the socket and slingshot into the door of my garage.
 
My workout routine:

golds-gym-cardio-workout-wii-box.jpg



I have a Bowflex but I have a messed-up spine and so whenever I use it I end up getting headaches that last forever, 24/7. Months the first time. I had been working out about 30 minutes per day every other day and by the time I developed a lasting headache it was too late. Tried again about a year later, trying to really focus on not straining my neck, but it started up again.
Suggestions? I'd love to be able to build some muscle and I have the dedication to do it but my body hates me for it.
 
Mike said:
My knees are definitely a weak spot for me. Especially my left knee for some reason. Basically, I've found that I can still do squats, hammer leg curls, leg extensions, leg presses, etc, BUT I have to listen to my body and if it starts to hurt in an unnatural way, I take the weight down or move to another exercise.

I've found that if I maintain proper form, even in squats, I can push some serious iron. The machine squats hurt my knees, so I don't use the machine. But good old fashioned barbell with plates on either side doesn't - when I perform the movement correctly. Really, anything with free weights, done correctly doesn't hurt - okay, doesn't hurt in a bad way, it all HURTS. :)
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Definitely study starting strength it carefully - his advice on form is very, very detailed. Always keep in mind that doing the exercise with perfect form is more important than adding more weight to the bar. You can go heavier once your technique is sorted.

Re: knees - I dunno how old you are, but you probably have the beginnings of osteoarthritis if you've been overweight for a long time. The good news is the best thing you can do to prevent it getting worse is exercise and lose weight. By strengthening the muscles and connective tissues, you'll take some load off your cartilage. This is important because muscle + soft tissue repairs itself, whereas cartilage doesn't, and cartilage degradation is what leads to inflamation + pain in OA. You're much better taking steps to prevent it now than going in for a knee replacement (which costs a fortune and is never as effective as the surgeon claims it is) in 20 years' time :D

Make sure you're getting plenty of good quality omega-3 in your diet (oily fish is a good source of it, flax seed isn't), as there is some evidence that helps with joints.
 
Haven't read any of this thread aside from OP, but my 0.02 from 10 years of intensely studying/practicing -

For Workouts -

Work each bodypart 2x a week max. The only thing that truly matters is that you increase the load...so if you bench 185x6 you're either looking for:

185x8-10
190x6
etc

If you can do upper/lower workouts twice a week and always increase, sweet. If not, decrease to each body part 1x a week until you feel jacked again and then up to twice a week.

I have a lot of "tricks" within programs to increase load every week, PM me if interested.

Perfect form isn't necessary, but safe form is. Always know which auxiliary muscles are being worked on a lift, i.e. if you're doing curls and killing yourself b/c of the weight, your lower back might break and swing to get the rep, resulting in a fucked up injury that sidelines your entire upper body. When you start to really get intense, always make sure that you're keeping joints/tendons safe.

For fat loss -

90% is diet (assuming you workout). ZERO processed foods, MINIMAL grains (bread, pasta, cereal, etc), workout like a monster and aim for 2000-2500 cals/day. Fruit powers you through workouts, meat repairs the muscles you beat.

All else fails - simple calorie reduction. Eat less. Don't go below 1,500 cals/day. If you have to do that - you're not working out enough.

Cardio - work on your 5k. I've always HATED cardio and running, like an insane amount. Now I can get on a treadmill and run 7-10 miles and feel great. But a 5k (3 miles) is the perfect distance for working out. Record your time and treat it as any other workout - increase the load (ie. decrease the time) each time.
 
Dont know if you habe done it or not but MMA has done wonders for my endurance. I haven't loss much weight cuz I'm pretty skinny to begin with but I've toned up a bit from some of the shit they make you do before actual drills. But don't let some of the gyms trick you---some of them are nothing more than glorified cardio gyms taught by instructors who have never been in a real fight.

Sent from my SPH-L710 using Tapatalk 2
 
Also (since I read the last posts in this thread just now) - I'd advise against working out with your wife. It's a distraction (having worked out intensely with a serious g/f before).

There are only 2 things going on:

1) The load in front of you

2) The load you lifted last week

If you can't will yourself to beat your load last week, you're a pussy, and you don't belong in a real gym to begin with. "My wife motivates me" is absolute pussy shit.
 
Personally I would eat Primal or Paleo and find an activity you love to do and stick to that for the first hundred pounds.

23 1/2 hours is a good presentation of the impact you can make on your health by walking 30 minutes a day.

[ame=http://www.youtube.com/watch?v=aUaInS6HIGo]23 1/2 Hours[/ame]


Dave was about 300lbs, went Primal and lost 100lbs.

The Unconquerable Dave

The Fightworks Podcast below goes over weight loss in BJJ. Doing BJJ is not even like working out. You're having fun and while you're doing it you end up losing weight.

Weightloss in BJJ
 
SUP3RNOVA said:
If you can't will yourself to beat your load last week, you're a pussy, and you don't belong in a real gym to begin with. "My wife motivates me" is absolute pussy shit.
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LOL! You're obviously not married to the right woman if that's your belief. OR you're one of those "Betas" that the young guys on this forum like to talk about so much. So insecure in themselves that they can't accept that others can push them.

My wife is incredibly competitive, and by challenging her, she challenges me.

So, don't be a dick. You don't know me, or my wife. :action-smiley-052:
 
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