so .. I am 5'11 and weigh 185 ( I can't believe that I even wrote that) I use to be in excellent shape about 15 months ago, but I stopped caring and gained 40lbs!!! How easy it is to put on is beyond me:) I am just getting back into really being serious about losing the 40 I packed on. Not as easy as I thought. I seem to look at myself and pics of me before and seem to think its impossible or maybe I am suppose to be a bit on the "thick" side.. But I know this is the lazy sid eof me talking.. If anyone has any pointers or just advice on how I can get back to my 145 frame .. pls let me know!!:)
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need some words of wisdom!!(7 posts)
first, figure out what activity you're going to do to get back down there. running or biking is usually the main choice. then figure out where you are with that activity right now and where you want to eventually be. along the way, give yourself some milestones. finally, remind yourself that you're not going to get to your goals immediately, nor even soon . . . it's going to take time and patience. impatience leads to despair and injury, neither of which are good for athletes.
keep posting here, keep asking for help and feedback. learn as much as you can about your body. the more you know, the better you can control it. and the better that you control yourself, the quieter that that "lazy" side of you will become.
oh and love the body you're in. don't think for a second that you're "thick" or in any way substandard. appreciate your body for everything it does for you; never punish it for having gained weight. that's in the past, and it's up to you to make your future.
good luck, and keep on rockin! :-P
Michelle, TJE's got some good advice, I agree with everything he said.
I'll add a couple other points as well...
First of all, remember this: YOU CAN DO THIS! Millions of people have succeeded in accomplishing the goal you're setting out to accomplish. It won't be easy... but it can be done. So when you feel like it can't be done... remember... YOU CAN DO THIS!
Second, you have to admit the one rule of "weight loss"... that rule is simple, it's all that really matters, and it's the one thing that most diets don't want to admit or remind you of. The only way to lose weight is to BURN MORE CALORIES THAN YOU EAT! There's nothing more magical than that.
Of course, there's a lot of other important facts, like make sure you talk to your doctor to make sure you're healthy enough to diet and exercist... and of course, there's the ever important EAT HEALTHY and don't try to lose weight to fast... but you can never escape the simple fact that you have to both INCREASE your CALORIES BURNED and DECREASE CALORIES CONSUMED.
By the way, I know what I'm talking about because I did it... I lost 60lbs from 200+lbs down to 140lbs. And if I can do it... so can you.
Now, I also am a big believer in the idea that it helps to set an event based goal... like "Run a half marathon" or something like that. A goal like that can really help keep you focused when times get tough.
Good luck! I'm rooting for you!
I have said it before and I will say it again, you have come to the right place, as far as support goes! What a great & supportive community S365 is!!! (if you haven't already seen that). Keep posting & we will keep supporting. Thats how it works.
One thing to keep in mind as you are exercising and losing weight is that your body changes with exercise. I weighed 184 2 years ago and started working out and exercising. I weighed 150 in high school and was very physically fit so I decided that was my new weight goal, but as I exercised and lost inches and some weight I realized that for whatever reason I was not getting back down to 150. I was able to reduce my body fat down from the higher end of normal to the fitness range and lose 20 pounds. I am now the same size I was when I was 17, but 15 pounds heavier. So measure your inches too, it will help you feel motivated if you are not losing as much weight as you want.
I calculated my BMR and wrote down everything I ate and everything I burned during exercise and lost 1 to 2 pounds per week eating about 1500-1800 calories a day and exercising at least 7 hours per week. I am still trying to lose more weight, but my goals are more fitness related now (like increasing distances ran, swam, or biked) than weight loss related.
You will burn lots more calories doing cardiovascular exercise in the higher HR zones, but if you do too much in the high zones you risk injury, so do at least part of your workout in 80-95 zone to raise your overall fitness level, but make the majority of it in the 70-80 zone, you will burn lots more calories if you keep your heart rate up. Also, if you only do cardiovascular exercise you can burn fat and muscle during your exercise which will make you weigh less, but losing muscle will lower your body's metabolism. So try to make sure you are doing some strength training too.
Also, variety is a good way to help your body change. My body gets used to exercise really easily and something that kicked my butt one week m will take very little effort doing the next. That is another reason why using heart rate to measure the effort you are using to do the exercise will help keep you challenged.
I know I said a lot, so just take whatever you think is useful for you. Good luck, I know you can do it. And Brad is absolutely right, to lose weight you have to burn more calories than you eat. But make sure if you are exercising you don't eat too few calories, or your body will just slow down to accommodate for it.
Everyone else has pretty much said it all, just get out there and start and stay motivated getting started is probably the hardest part. A friend of mine on another blog started posting his "one a days" pics of him everyday until he met his goal thats just one motivator you'll find one that pushes you. You can do it just get out there and start doing it. Today. Not tomorrow, now!
Wow great advice here!
I want to add you can pretty much put your scale in a closet! The mirror, the way your clothes fit, and the way you feel should be your gauges!
A couple of simple things that may help - Up your protein intake and be sure to eat some every 2-3 hrs. (Especially after weight training)That way your body decides it doesn't need to store fat because it is always getting fed.
And I have found that green tea three to four times a day speeds up your metabolism, and helps shed fat.
Good Luck -post progress!!!
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