GeneralWeight Loss/Exercise Tips
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GeneralWeight Loss/Exercise TipsPosted:
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It seems to me that everyone I know except for me has adapted an addiction for the gym, but I always get overwhelmed when I think about it because I have no idea where to start. So here's what I know and I would like if some of you that have experience in this department could give me some advice:
Height: 5'11" (but on Tinder i'm 6'0") Weight: 190ish (i don't have a scale but last time i got weighed i think this about right) BMI: 25.1 Daily eating habits: yogurt and red bull for breakfast, Fast food for lunch (i already know i have to change this), and healthy choice for dinner (fresh chicken with veggies tonight, gluten free diet everyday as well because of an unfortunate allergy) I sit at a desk for my job, so I don't move around a whole lot, other than to walk around the office or go outside to vape. My main issue is my muffin top, for lack of better word. I want to lose belly fat mainly, but I also want to build muscle. I want to lose belly fat first, and then start building up muscle (unless those can be obtained simultaneously). I have no experience with gym equipment, but I'm reading and watching a lot of stuff and I don't think losing fat really has anything to do with any of that, so I won't focus on that, i'm sure there's a way I can do that at home? As you can tell, I don't know a whole lot. But I know how I am now, and I want to be a better version of that. What I am looking for is maybe some tips on where to start, as in an example workout routine that I can use to start off with, or good resources I can use for that that won't cost me money by buying stupid seminar books or any of that crap I always end up getting ultimately redirected to when I try to research. I want to hear real answers from real people. Thanks in advance! |
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BagusCahyoJayaP (06-28-2023)
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| Am I the only fat boy on TTG that's getting fatter and proud of it |
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You will lose fat if you burn more calories than you consume. Reducing intake is much easier than increasing burn through exercise, but you have to do both.
You can't target a specific area for fat loss, but core exercise will shape up your midsection. Ask a friend to show you how to use the equipment or search YouTube. Nothing is complicated. You will be comfortable with any equipment after a few sessions. Get used to going to the gym every day you are able. Your body will tell you when something needs to rest. |
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r00t wrote You will lose fat if you burn more calories than you consume. Reducing intake is much easier than increasing burn through exercise, but you have to do both. This ^ if you aren't losing weight you aren't in a caloric deficit (eating less calories than your body is using). Either eat less or move more (or both depending on how aggressive you want to lose weight). One piece of advice I can give you is to not give a f*ck what people at the gym think of you. I can promise you 99% of people there do not care how much weight you can lift or what you look like. To add to that, everybody started somewhere. That guy that is benching 405lbs? Maybe it took him 7 years to get there from just benching the bar when he started. That guy who is absolutely ripped? Maybe he was over 300lbs at one point 3 years ago. Everybody starts somewhere the only similar thing between everybody is that they did just that ... started. |
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You could ask a friend who goes to take you, show you how to use some equipment and which muscles to train at the same time.
Also I highly recommend cutting out the red bull in the morning, and the fast food. Drink coffee instead and make a basic sandwich with cheese, lettuce and tomato (maybe some meat). I think that a dietary shift is just as important as going to the gym. A poor diet will also sap your energy and make you less likely to go (in my experience). Good luck. |
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I'll be quite honest in the places you need to start and this is in no disrespect..
Quit the energy drinks, the vaping, and the fast food. Energy drinks are bad for your heart, if you drink them to wake up in the morning, start working out in the morning and that'll will wake you up. Vaping only damages your lungs and prevents you from getting the dopamine highs you'll get while working out and other everyday things. Quitting is hard but trust me life will be more enjoyable once you overcome using a vape, smoking, etc. Fast food can be ate in moderation and you should not give it up entirely. Use it as a motivation and eat on your cheat days. I personally go to the gym maybe a couple of times a month. I prefer at home workouts, or HIIT workouts that I can do whenever I want. You can build muscle and lose weight at the same time. The human body is very complex and I can't go into every little thing. To build muscle you need protein, to lose weight you need to burn calories. I recommend HIIT workouts to lose your "belly fat" and then make sure you eat protein to build muscle with your workouts. HIIT workouts are High Intensity Interval Training, so the point is to keep your heart rate up so you burn calories and it's also good to strengthen your heart and build endurance. You could even do simple things while at work, depending on where you work to build muscle. When I had an office job I would sometimes lay down and do situps, Russian twists, or pushups. Before work try going on a small run to raise your heart rate, do some pushups, situps, Russian twists, burpees, mountain climbers, lunges (with weights if you have any or use homemade weights), bear crawls. If you look up HIIT workouts online you can find tons. |
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| Go to calculato.net and go to calorie calculator. Put in info and be honest. Get the calorie result and adjust your diet to meet the needs of the number. Limit sugar (energy drinks, juces, soda, ect. and needless carbs. Start fasting. Don't eat before noon and after 8pm. Do that for 21 days and you would be surprised on the results. |
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All jokes aside I have lost nearly 20kg in a matter of months and all I do is cycle 10 miles a day minimum and fast until 4pm and when I break my fast be on a strict calorie deficit I haven't really changed my diet but if I'm going to have an unhealthy meal that will be the only meal I eat in the day.
That's my daily routine you don't have to be on a strict diet losing weight is simple if your are on a calorie deficit you will lose weight without exercising most of it is what you eat. |
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Hey mate. I have also been in the exact same position as you.
I started working in consultancy 6 years ago, was constantly travelling for work leading to me eating bad breakfast, unhealthy lunches and not training or feeling comfortable going to the gym. Adding to the mix I was also vaping heavily, smoking weed and eating junk and staying up ridiculously late at night. Some good tips for starting off, which are really the foundation for getting into a good mentality to lose weight / promote muscle growth are the following.
2. Start upping your step count. For me I was averaging about 500-1000 steps a day. Which is shocking, I've now upped this to around 10-12k a day. 3. Sleep! Probably the most under looked thing, make sure you're hitting minimum 7 hours a night. 4. Remain consistent - Rome literally wasn't built in a day and neither is a weightloss journey. I have been strictly training and eating for the last 13 weeks and at times it feels like you are not making any progress even if the scale weight is coming down. But keep going and do NOT give up. 5. Personal recommendation - if you can do your utmost best to bin the vapes. I am now 5 months free and feeling 100x better without. The first two weeks is ridiculously hard, but once you overcome that it gets easier I promise. If you want to get in touch I can send you a 5 day workout plan. My major recommendation is to get a coach, and most importantly a good coach. There are plenty of online coaches out there. And if you need a hand choosing one I could shortlist a few whom I know someone has had a good experience with. The reason I recommend a coach is two fold, it holds you accountable. You're paying money each month and you want to get your moneys worth, so you're less likely to go off plan, have a blow out or simply not train and be lazy. And the key most important part, you build a relationships with a professional who has been through exactly what you are going through. They have the knowledge and expertise to help you lose weight, and they will be able to constantly correct your form and ensure you are getting the most out of your workouts (if you send through daily/weekly videos of your sets). Best of luck with your journey pal, and remember NOBODY is worrying about you in the gym. Go in there, stick your headphones on and focus on you bro. The rest will come with dedication. |
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