Ive found that college is about the easiest place to gain weight in the world--nothing to do but eat, drink beer and be lazy (and do homework of course) This past year i started working out again (jogging 1-2 miles a day, lifting pretty hard every M/W/F, and man what a difference it makes! I worked outside all summer, but as soon as i started working out, dropped 8-10 lbs quick! I do about 100 situps every time i work out, drink 8-10 bottles of water per day, and just watch what i eat, try not to over do it on the bad foods, and still drink like a fish on Thurs/Fri nights. Ive now kept off 12-15 lbs even thru a cold winter, am in much better aerobic shape, and im starting to get my 6-pack back....
Was 5'8 155, now 5'8 +/-142....Im getting a gym workout plan for this summer (3-4 days a week) plus working construction down in hot-as-he// Mississippi for the summer....Ill be in pretty good shape after all that!

Biggest keys--eat light, moderate exercise, and muscle activity (lifting weights)

 

Here’s the key- fitness is a life style.

Think of it as such and it is easier to maintain. Eat like 6 small meals a day of healthy food. Exercise regularly, like 4 times a week. Include cardio and weight lifting. Consistency is a must. Don't quit and when you don't feel like working out- just do it!

You'll feel better about yourself guaranteed! Get Some!!

 

You can follow my old routine. Eat what ever the hell you want, then go to the gym and lift HEAVY. That way your muscles and body need all that food your consuming. I gained a couple pounds of muscle and lost some fat, but not enough. So now I moved onto my next routine:

Eating in moderation, cutting out some bad foods, lifting less weights but doing more overall body exercise (squats, deadlifts, dips, pushups, pullups, abs) and running between 10-20 minutes. I try and lift 2x and run 3x during the week (M-F), the weekends is usually resting or just misc. little stuff.

I find the second routine much more effective.

 

I am 5'11 255lbs 15% bodyfat during winter, then usually 230lbs 10% during summer I have been working out for 4 years and have gotten pretty thick muscularly. When I lean up for beach season I cut the carbs out. You will likely loose 8 to 12lbs your first week then it will slow down to 4 lbs or so a week after, gradually add carbs back but what your weight and start working out or running 5 days a week.

 

cardio work... walk, run, stair master, bike..... anything to burn calories and boost your metabolism. boost your metabolism and you can eat darn near anything.
i go to the gym 3 times per week. 5'11" 225lbs. 38" waist (not the smallest but not bad). bench 285lbs for 6reps/4 sets.... 15-20 minutes of cardio each time i go works wonders. i pretty much eat what i want. 40 years old.

cardio will boost your metabolism - oaw

 

If you are really out of shape, start slow and set realistic goals.

For some people, if you push too hard or try to make too big of a change in your life style immediately, you will be less likely to stick with it.

If you start slow and see some good results, you will be motivated by your positive results and you will not want to lose what you have invested.. Then you can really pick up the pace.

 

You can also find tons of good info over in the Fat Bastard thread.....you just might have to read ALOT of posts.

 

www.Cannondale.com

You don't see too many Fat Cyclists...

 

You want to lose weight? First change your diet. Eat 6-7 small meals a day instead of 2 or 3 big ones. Breakfast truly is the most important meal of the day. Eat lean, white chicken, tuna, even red meat is ok as long as it's 93% lean sirloin. Drink tons of water, your body sometimes confuses thirst with hunger.

Workout stagies, do your cardio first thing in the morning. When you're on the treadmill, don't worry about runnning. You will burn more fat if you walk briskly and set the incline high. Make sure that your heart rate stays between 130-150 beats per minute. Lift weights, the more strength training you do kicks your resting metabolism up because your body needs to repair and build muscle.

 

Eat better, consume less fatty foods/drinks, take up mountain biking as it is very stenouse and involves the upper body as well as the lower body plus the cardio is great. Not to mention it is a ton of fun. Running is very tough on the joints especially for a big guy, unless running is a passion for you, I would stay away from that. Really you just need to find an activity that you enjoy and do it, tennis, raquet ball, basket ball, cycling, what ever. eating well is key though.

Scott

 

how would urban bike riding be? Sometimes its hard to find time in the day time for riding the bike trails, so I ride around campus and town at night a lot. Its a pretty fast pace event, jumping all kinds of things, etc... It seems to keep the heart rate up good and is bunches of fun.

 

Well I am going to put in my 02 cents. Like others have said, eat more, smaller meals a day. You are going to have to cut cals, but don’t cut to low. Usually maintenance is you body weight x 10. So if you weigh 250, you maintenance level is around 2,500. You would want to cut that down slow and steady. Do cardio, either moderate paced cardio for 45 minutes or so, or 20 minutes of HIIT cardio (dont do HIIT on the same days you lift weights). Try to spread out you cardio sessions and weight sessions. As other have stated, give up soda, and drink water. If you drink, give up that as well. Stay away from sweets, and very fatty foods. Natural peanut butter has some healthy fats in it, so you can eat that every now and then. Eats lots of protein (chicken, tuna, lean red meat ect..) and vegges (carrots, broccoli, lettuce, spinach, ect..) fruits (apples, grapefruits) are good as well. Oatmeal is a good source of carbs, and use 100% wheat bread. LIFT WEIGHTS, muscle burns fat, so more muscle is a plus. Last, don’t get discouraged by the scales, stick with it and you will see results. Good luck.

 

I've always eaten nothing but junk... never anything healthy. I've never been really fat though, so I've never worried about it... but for some reason when I came back from Cali in February I decided I'm gonna start working out and lose a few pounds before summer. I'm 5'4ish and in Feb. I weighed 136... since then I've been working out pretty much everyday (running, sit ups, push ups, you name it..), now I am down to 125. Eventually I'll be @ my goal of 115ish. I still haven't eaten one damn thing that's healthy, but I did cut down the fast food to only one day a week. I'd rather have a few extra pounds on me than give up good food.
Once you get a routine going, you'll be fine.

 

I've got a great work out routine. I work out 5 days a week for about 1.45 to 2hrs. I run for about 20 minutes then walk at a brisk pace 3.9mph for another 20. Then I use the shoulder press 3 sets of 15 at 135lbs. Head over to the peck press 3 sets of 20 at 195lbs. (set your own weight, what your comfortable with) then do 3 sets of tricept press 15 reps 85 to 95lbs. Head over to the bicept curl and do 3 sets of 20 at 85lbs to 95lbs. Head over to the ab curling machine do a set of 100 (works out your abs) It's kinda like sit ups with weight. I do 35lbs. And then repeat.

I'm not huge I'm nicely in shape. Diet is everything though! Tuna is great so is beef, chicken and eat lots of green veggies. I eat green beans atleast 3 to 4 nights a week spaced out. Drink 1% milk and lay off the fast food. Once and while for a treat. Beer is not your friend when trying to loose weight! And drink tons of water! atleast 6 glasses a day or bottled water.

Good luck

 

I'm sure all of this was mentione earlier. Just want to give you my two cents I'm 6'2 195, a lot of people say I'm to skinny, but then I just go to the bench press and show them how skinny I really am. I do my sets w/ 225 lbs. and max out at 315lbs. Here's what you need to do. First drink plenty of water, you should drink 1/2 oz of water for every pound you weigh Example, if you weigh 200, you should drink 100 oz's of water. That sounds like a lot, but you need to try it. Get one of those 32oz bottle and try to drink 4 a day. That's over 100oz's already. next you need a work-out routine. For me it's hard, case I really do not have that much time. I work-out 5 times a week for about an hour a day. Because your trying to lose weight I would start w/ a good cardio program. Eliptical trainer's are great. they are ez on the knees and really get your heart rate up, which is the key to buring calories. next and maybe I should have mentioned this first. You have to change your diet. Not necassarly get on a atkins or anything like that. just try to eat 5-6 smaller meals through-out the day instead 3 big one's. this will keep your training program. Again since your are trying to lose weight I would focus a little more on cardio. Probably 30 -45 minutes at least 4 times a week. But, eventually you will have to do some weight trainging. Some people think that becasue you are heavy that you are not in shape. Well, muscle weighs more than fat. So that is not true. Also, the more muscle you have the easier it will be to burn fat. (Muscles aid in fat burning). You may also want to try a protein drink supplement. You can subsitute this for one or evn two of your meals. Just one thing, watch the calories in these, some have to much for what you are trying to do. Also, make sure to take a multi-vitamin everyday. Sorrry this was so long, I'm just confident that I have a lot of knowledge on this subject. I don't want to make this post to long. If you would like me to go a little further w/ this maybe a specific work-out routine, just let me know. My personal e-mail is afejes@crcins.com. One other suggestion........Start to shop for a juicer. These are great in getting tons of vitamins and minerals to your body. You can juice fruits & veggies that your would normally not want to eat. I usually drink a jucie for one of meals every day. Very nutricious

GOOD LUCK