Losing Weight

[Strike For The South]

I agree with all your dieting advice I do not agree with your training regimen. Heavy weights works extremely well for burning calories and cardiovascular work. Thats why at 240 lbs I was able to move like I did because I was very strong and had a good heart. If I feel like I can perform my best at 200 lbs I will stay there. Ive always been the fat kid and seeing abs for once wouldn't hurt. I guess being around all these little frat boys rubs off on me lol. HOwever I really see this as an opportunity to tear myself down and then build back up with all the knowledge I have attained.

[Big_John]

what exactly do you disagree with about the example regimen? there are 2 basic strategies for lifting to get lean 1) lift light to moderate at a high intensity (circuit) to burn calories and improve total body strength 2) lift heavy to increase muscle mass, then taper down to a maintenance routine to keep fit. both work, some people respond better to one or the other, though. unless you're a bodybuilder, heavy all the time is counter-productive.

if you really want to lose fat, you have to add in the cardio too. i knew many guys in college that were big and strong and fat, and as soon as they started running, the fat just melted off. running is pretty much the best thing you can do, but it can be hard on the joints for a big guy (i'm a big man myself, but i've big strong bones and big strong joints).

you might want to look into some form of grappling/boxing/kickboxing. hell of a workout.


edit: oh and try to pay as little attention to the frat boys as possible, in all things.

[Alexanderofmacedon]

Come to two-a-day fussball practice at my school or do our sprinting workouts.

20 yard - 40 of them @ 5 sec./5 sec. rest
60 yards - 40 of them @ 12 sec/12 sec. rest
100 yards -20 of them @ 15 sec./15 sec. rest

Then do a couple miles under 12:00 minutes and you'll be fine.

I'm 5'11 and 160

[Big_John]

Come to two-a-day fussball practice at my school or do our sprinting workouts.

20 yard - 40 of them @ 5 sec./5 sec. rest
60 yards - 40 of them @ 12 sec/12 sec. rest
100 yards -20 of them @ 15 sec./15 sec. rest

Then do a couple miles under 12:00 minutes and you'll be fine.

I'm 5'11 and 160

mixing in sprinting with regular running is a great idea.

[Papewaio]

I'm 1.84 (6 foot).

3 years ago (Xmas 2005) to April 2006 I dropped from 100kg (220 pounds) to 85kg (187) thats a drop of 33 pounds. I stayed at that until the beginning of this year (88kg) now about 92kg.

Mainly I focused on positive snacking. Looking at what I drank and ate between meals.

Key things I did then: Went from coffee, coffee, coffee to water, green tea, coffee cycle. Made sure I had the first two before I 'rewarded' myself with the coffee. I have two sugars with every coffee be if a small, medium, large or jumbo... don't know why... but then again the largest coffees tend to be 100% arabica so they are quite smooth.

Point is I dropped my liquid intake of sugar by about half... drank more water and green tea both good and didn't feel like I was missing any coffee.

Next:
Almonds, nuts etc. As long as you aren't allergic to these, you should have these nearby as snacks.
Yoghurt, yogurt... no matter how you spell it, find the type that you can eat the most with the least sugar. Don't fool yourself by getting something so sour you avoid it. But do avoid the full sugar ones, normally there is something inbetween that you will willing snack on. Calcium is great for the bones as we all know, it also helps maintain the metabolism.
Fruits & vegetables. Get a bit of colour in your diet.

Drop all empty foods. That is all the simple sugars that have no redeeming features. Try and replace all sources of sugar with honey (again if you aren't allergic).

Breakfast:
I have 3 or 4 wheatbix with no sugar added... that's 97% wholegrain. It tends to be my healthy meal of the day. I might add dried apricots or fresh bananas to sweeten it.

I find that the sweeter my breakfast the more sweeter I need all the other meals and drinks of the day.

So if you can stomach it have as plain a breakfast as possible, with a green tea or a coffee with no sugar (honey if you must) and finish it with plenty of fruit for dessert.

For cardio:
Swimming: Freestyle for shoulders, breast stroke for abs.