Help me lose weight yo

**Poison-** · 07-21-2011, 10:24 AM

Re: Help me lose weight yo

Keep your metabolism high. Eat 5 small meals a day. ESPECIALLY breakfast. Breakfast gets your metabolism started and actually is the most important meal of the day. There are a lot of foods that help out your metabolism. Spicy food (avoid foods with high fat, lots of cheese, etc.), an apple at every meal you eat is really good for you and helps you not eat as much during that meal. Berries (Strawberries, Blueberries, Blackberries, Raspberries etc.), fish (wild salmon is great). Broccoli, cauliflower, cabbage, celery. There's more, PM me if you need to.

PM me for a workout routine, I have a pretty good one. (I'm about 10% body fat, and I'm not skinny)

Avoid ALL fast food. I mean it. Subway and Quizno's are okay, but anything else is terrible.

**wargasm1** · 07-21-2011, 10:31 AM

Re: Help me lose weight yo

When you workout do u do it to burn muscle fat or to gain muscle weight? If you go for short sets (i used to do 8-6-4 its the best) then you increase your muscle mass by alot, it won't lose you weight but you'll look alot better.

When you workout start by 10-15 minutes of cardio to warm your body up, and finish with around 10-15 minutes of cardio too.

You need to eat alot of salad and white meat. Don't put any sauce on the meat but u can have dressing on the salad. Don't mix types of sugar; you can eat 10 apples but don't eat one apple and one banana, the calories increase when you mix sugar types. You gotta atleast try 2 weeks with meat+ salad diet and see what it does to you. I lost alot of weight in no time doing that and you're never hungry.

You can eat as much as you want as long as you eat the right thing. Take 2 to 3 meals a day and eat fruits between meals if you think you can't wait 5 hours til the next meal. Spread meals by 4-5 hours atleast and if you're hungry before bed its ok to eat, as long as your body is sending the signal that youre hungry, not just that you would like to eat..

Eggs with brown bread is a good breakfast 3 times a week. If you workout you burn cholesterol so you could go up to 5 times a week with 3 eggs in the morning. Cereal is good too but milk = 1% fat or less.

I can go in details if you have specific questions, i worked out for 7 years.

edit : cold showers and exercise are good ways to up your metabolism. If your metabolism is high the energy you burn by doing nothing increases. So you lose the enregy you lost by doing the exercise and you lose more of this energy over the next few days. Muscles rebuild stronger, that's mostly where the ghost energy goes.

Short bursts of high intensity activity can up metabolism in no time. Running as fast as you can is good once a day, prefferably in the morning.

**wargasm1** · 07-21-2011, 10:48 AM

Re: Help me lose weight yo

when you workout what i would do is :

DAY 1 - chest+biceps in that order 3 different exercises chests and atleast 2 biceps. Biceps develop alot faster if you do negative rep sets.
DAY 2 - shoulders+triceps. 2 exercises shoulders and 3 for triceps. You want to do 8-6-4 with triceps so you gain muscles there fast. You need triceps for everything and they're 2/3 of the arm. Triceps grow bigger if you do pyramid sets. Start with high weight and make sure you can only do 5 or so per weight and take 15 seconds pauses between sets and go down weight until you're at the bottom, then go up until you can do nothing anymore. Then rest 2 mins and start again :P.
DAY 3 - legs+stomach. Legs do sets of 15 reps, you don't want really muscles legs with no endurance, they support you all day. You want sets of 20 or so reps for the stomach, it burns fat better and you can do many more exercises that way.
DAY 4 - rest or light exercise. Its not good for your body to work too much, especially if you havent worked out in a while.
DAY 5 - cardio or rest or skip this day. Next day is always 1. If you do 45 minutes + with low heart rate your body consumes fat without replacing it. You can lose alot of weight that way.

Just remember losing weight starts with eating the right food.

**Poison-** · 07-21-2011, 10:55 AM

Re: Help me lose weight yo

Okay I'll just post it here, this is what I do now.

Monday-Chest and Bi's
Tuesday-Legs (More Quads, 1 compound exercise such as squats)
Wednesday-Back and Tri's
Thursday-Shoulders, Traps, and Forearms
Friday-Legs (More Hamstrings, 1 compound exercise such as hack squats...something you didn't do Tuesday)
Plus 20-30 minutes of cardio everyday
Abs either everyday or every other day.

This is what I used to do.

Monday-Legs
Tuesday-Back and shoulders
Wednesday-Chest and traps
Thursday-Legs
Friday-Biceps, Triceps, Forearms
Plus 20-30 minutes of cardio everyday

Either one works great. I highly prefer the first one though.

Exercises: (try doing 3-4 exercises for each body part)
Chest-
Barbell Bench Press
http://www.youtube.c...h?v=YV__pby3WKg
Barbell Incline Press
http://www.youtube.c...h?v=dynoKEIcpoU
Barbell Decline Press
http://www.youtube.c...h?v=OR6WM5Z2Hqs
Dumbbell Flys
http://www.youtube.c...h?v=y_Z2LftZDvk
Cable Crossovers
http://www.youtube.c...h?v=GytzHBf1YM8
Dumbbell Bench Press
http://www.youtube.c...h?v=pFcU-d5uDmM
Dumbbell Incline Press
http://www.youtube.c...h?v=SwM3TYjd52E
Dumbbell Decline Press
http://www.youtube.c...h?v=mlXPNdw2Sns
Pullovers
http://www.youtube.c...h?v=6_3TJ_x-kzg

Back-
Lat Pulls
http://www.youtube.c...h?v=XC1UK-fHrys
T-Bar Rows
http://www.youtube.c...h?v=nGPutPFBahk
Bent Over Barbell Rows
http://www.youtube.c...h?v=7stpwE5nZj8
Bent Over Dumbell Rows-Double Arm
http://www.youtube.c...h?v=1DvyD1_Ahss
Bent Over Dumbbell Pulls-Single Arm
http://www.youtube.c...h?v=KR8onsa5jFQ
Weighted Pull-Ups (or with bodyweight if you aren't that strong yet)
http://www.youtube.c...h?v=10dA5IlP0yI
Close Grip Pull-Ups
http://www.youtube.c...h?v=J3BUleQodmw
Wide Grip Pull Ups
http://www.youtube.c...h?v=26Nc50J3ksE
Seated High Row
http://www.youtube.c...h?v=oLkaY6QCvKs
Seated Low Row
http://www.youtube.c...h?v=gBO4-ORnE_Q

Shoulders-
Barbell Overhead Press a.k.a. Military Press (I recommend doing these in front of the neck)
http://www.youtube.c...h?v=5H_1bB-41s0
Dumbbell Overhead Press
http://www.youtube.c...h?v=BB_3XOwDSnE
Arnold Press
http://www.youtube.c...h?v=vj2w851ZHRM
Lateral Raises
http://www.youtube.c...h?v=ASNNE44n_Zk
Front Raises
http://www.youtube.c...h?v=2ZS1Ae5n90M
EZ Bar Upright Rows (Also work the traps well)
http://www.youtube.c...h?v=hRKgETX3I98

Biceps-
Straight Bar Curls
http://www.youtube.c...h?v=eIGxWfqd6CY
Dumbbell Alternating Curls
http://www.youtube.c...h?v=sAq_ocpRh_I
Dumbbell Hammer Curls
http://www.youtube.c...h?v=zC3nLlEvin4
EZ Bar Preacher Curls
http://www.youtube.c...h?v=kuv1PLyAa_Y
Concentration Curls
http://www.youtube.c...h?v=Rz1KZN79trs
EZ Bar Curls
http://www.youtube.c...h?v=KqKtrTh6_ng
Rope Hammer Curls
http://www.youtube.c...h?v=n4OEwrT6J0k

Triceps-
French Press a.k.a. Skull Crushers
http://www.youtube.c...h?v=D_HxupStU7I
Push Downs
http://www.youtube.c...h?v=8WL0m0vLAPo
Bench Dips (Careful with the shoulders. These can be done with weight on your lap for extra resistance)
http://www.youtube.c...h?v=VtWdQgnwBuU
Dips (Also works the chest)
http://www.youtube.c...h?v=FTA8seR9U_A
Dumbbell Kickbacks
http://www.youtube.c...h?v=gcj9QAstzGQ
Overhead Extensions (Can be done with one arm as well)
http://www.youtube.c...h?v=oJ2harFyz1c
Rope Pushdowns
http://www.youtube.c...h?v=BLvSbziilmo

Legs-
Squats
http://www.youtube.c...h?v=x6RIs8-AVwM
Hack Squats
http://www.youtube.c...feature=channel
Leg Press
http://www.youtube.c...feature=channel
Dumbbell Walking Lunges
http://www.youtube.c...h?v=YYWhkctnP2o
Dumbell Lunges
http://www.youtube.c...feature=channel
Leg Extension
http://www.youtube.c...feature=channel
Lying Leg Curls
http://www.youtube.c...feature=channel
Donkey Calf Raises
http://www.youtube.c...feature=channel
Straight Leg Deadlift/Romanian Deadlift (Hamstrings and glutes)
http://www.youtube.c...h?v=PnBREGM7pE0
Seated Calf Raises
http://www.youtube.c...h?v=JbyjNymZOt0
Standing Calf Raises
http://www.youtube.c...feature=channel

Traps-
Barbell Shoulder Shrugs
http://www.youtube.c...h?v=vPCIIgBmDdg
Dumbbell Shoulder Shrugs
http://www.youtube.c...h?v=8M6tJ5v8y5E

Forearms-
Wrist Curls
http://www.youtube.c...h?v=ZcvhJ_exix8
Dumbell Wrist Rolls/Curls
http://www.youtube.c...h?v=TMJ4zIZzZxY
Zottman Curls (Overloads your brachialis)
http://www.youtube.c...h?v=F_MzS5HCy3k
Barbell Reverse Curls
http://www.youtube.c...h?v=jCjrLiXyiv8

Abdominal Exercises- (Use a Balance Ball when you can)
Rope Crunches
http://www.youtube.c...h?v=E__TPplmMic
Decline Crunches (Can be done with added weight)
http://www.youtube.c...h?v=z9PinPghHNs
Trunk Twists
http://www.youtube.c...h?v=AEctsbIE9_A
Reverse Trunk Twists
http://www.youtube.c...h?v=UzfVaDFIJoY
Leg Lifts
http://www.youtube.c...h?v=3gI2SuaSYDk

**xXAll-ProXx** · 07-21-2011, 11:05 AM

Re: Help me lose weight yo

Damn I wish I was a bit fat so I could use those exercises lol. But they'll help with muscle building as well, right?

**Poison-** · 07-21-2011, 11:06 AM

Re: Help me lose weight yo

You can still use them man. I use them and they're perfect.

**Sweet_Feet** · 07-21-2011, 11:15 AM

Re: Help me lose weight yo

I think the most important thing is to start running. Personally, I avoid the treadmill as much as possible, although they seem effective, running outside with the natural elements is much better for the body and mind. The beauty of running is simple, all you need is a pair of shoes. Start small and grow, chances are, running is going to be a pain in the ass when you first get started and this is normal. Don't let it beat you, start off with running 1 mile (or even less!) Run your loop 4 times a week. Once this gets easier for you, add some distance. It may take some time before feeling comfortable adding distance but in the mean time, trying to beat your previous best time is a great way to keep yourself motivated and is a perfect example of setting goals. I say running because it's probably the cheapest and most flexible way to exercise but you can also bike, swim, etc.

If your thinking of starting up a gym routine with weights, focus on low weight with a high number of reps. For each exercise do 3 sets, start off light and work your way up in weight and reduce the amount of reps each set, rule of thumb for me as far as number of reps per set is about 20,15,12. Always take rests between sets, most books suggest about 30-45 seconds.
Another way to get the most out of your weight workout is to Super Set. Now, generally I will work with 2 muscle groups. (Chest/Triceps-Back/Biceps) Super setting is when you bounce back and forth between two different exercises. For example, a set of bench press (chest) followed immediately by pulldowns (triceps) then rest for 45 seconds - 1 minute and repeat with adjusted weights. If you want a serious burn you can super set with 2 exercises of the same muscle group. I do both gym and running so sometimes they are both on the same day, sometimes it's gym then a run the next day. I'm not posting exercises, Poison has listed an excellent selection so just pick 3 maybe 4 for each muscle group.

Dieting is pretty tricky to be honest but I agree with Poison for the most part. I can't stress enough how important breakfast is, even if you're not feeling hungry! Have a banana, bowl of yogourt or cereal. You have to throw something in your system haha. Fast food joints are awful, avoid them. Places like Subway and Quiznos are pretty healthy for the most part (i've actually been working at Quiznos for 2 years now) but be careful. Some breads and sauces can be loaded with calories or sodium. Grab whole wheat if you can and ask for a light amount of sauce (none at all is ideal but I love sauce way to much to not get any.) Saying no to cheese can also be a good idea as it's loaded with fats. Last thing I'll touch up on is liquid calories, THE WORST of all calories. Stick with water and drink tons of this miracle liquid, juices in the morning and great for vitamins and stuff but I wouldn't drink more than a glass per day and chocolate milk is proven to be the best post workout recovery drink. You can substitute this with regular milk (choco can be pricey) just remember to get the 1%. Just.. don't touch pop, ever.

Set goals and keep in mind that the progress doesn't come over-night. Good luck and hope this helped a bit.

**Reincarnate** · 07-21-2011, 11:21 AM

Re: Help me lose weight yo

What do you guys think about, say, diet Snapple? I drink that quite often, and if I ever have soda, I always get diet. Still bad?

**Poison-** · 07-21-2011, 11:24 AM

Re: Help me lose weight yo

Originally posted by Reincarnate

What do you guys think about, say, diet Snapple? I drink that quite often, and if I ever have soda, I always get diet. Still bad?

The best thing to drink is water, just avoid soda as much as you possibly can.

**Reincarnate** · 07-21-2011, 11:31 AM

Re: Help me lose weight yo

I know the best thing to drink is water, but is there any reason I should avoid diet drinks (despite the fact they have 0 calories and, at best, a few milligrams of sodium?)

**Sweet_Feet** · 07-21-2011, 11:31 AM

Re: Help me lose weight yo

Isn't Snapple more along the lines of Nestea and Fruitopia?

Originally posted by Reincarnate

I know the best thing to drink is water, but is there any reason I should avoid diet drinks (despite the fact they have 0 calories and, at best, a few milligrams of sodium?)

Artificial sweeteners have alot to do with it and the aspartame was thought to be linked with cancer but to be honest I'm not exactly an expert when it comes to diet drinks.

Article here about people actually gaining weight the more diet drinks they consume.

There's just something about diet drinks that doesn't seem right. It's kinda like it's too good to be true if you know what I mean. "But a new study, presented this week at an international stroke conference in Los Angeles, found a link between diet drinks and cardiovascular disease. The same association was not seen in people who consumed regular soda." source

**Poison-** · 07-21-2011, 11:34 AM

Re: Help me lose weight yo

Originally posted by Reincarnate

I know the best thing to drink is water, but is there any reason I should avoid diet drinks (despite the fact they have 0 calories and, at best, a few milligrams of sodium?)

The aspartame in diet drinks isn't good for you. You're much better off drinking water. Eating ice (digesting, you don't have to chew it) is also good for your metabolism.

**Reincarnate** · 07-21-2011, 11:38 AM

Re: Help me lose weight yo

Yeah but aspartame isn't actually bad for you

**wargasm1** · 07-21-2011, 11:40 AM

Re: Help me lose weight yo

some studies say its good and some say its bad. You can drink it but make sure u drink alot of water too.

Help me lose weight yo

Help me lose weight yo

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