Looking for suggestions on exercise.

Preparation, Preparedness & Prevention Fitness and Nutrition
1

Hi guys looking for a little help.

Background: I am 6’2" 250 lbs 31 years old. Approx 20% bfi. When my wife became pregnant I put on some weight from 220 after my second child was born reached my all time high of 265. Over the last year I have been exercising lightly and modified my diet significantly and am down to 250. I have been at this weight for the last few months.

Goal: I would like to be down to 220-215 again. I have come to the realization that I need to exercise more and am kind of lost.

Question: 2 years ago I started exercising 4 days a week for an hour to a hour and a half with poor results which led me to alter my diet with mediocre results. I was doing 40-45 minutes of cardiovascular and the remainder major muscle groups lifting. I have come to realize that diet alone isn’t going to work and I need to get back in the gym. I have been reading that cardiovascular is a poor way to lose weight and really only builds endurance. I’m looking for suggestions. Is short sprints a better way to burn fat. Should I go to more lofting and 15 mins of cardio? Any input would be appreciated.

2

Abs are made in the kitchen.

As for exercise, just go do something that gets you moving. If fat loss is your goal, then that’s mostly just diet. Find your TDEE, and eat 500-1000 calories less than that and you will lose weight. Lift so you keep your muscle, and eat enough protein.

3

RA, you’ve aken the first step, you said you want to do it. You’ve also taken a second step and cleaned up your diet. These two are big ones and you’ve put yourself on the way. So, my suggestion at this point to really start the transformation, get specific with your calories and begin a workout plan that utilizes weight training and cardio during the week.

I’m analytical about stuff I do so below is how I look at your inquiry, YMMV:

I know lots of folks don’t like it, but “calorie counting” with a food/exercise log goes a long ways to opening your eyes and retraining how you eat. To make that an easier task use an online or cell phone app/program. Something like myfitnesspal. I use fitday, it’s terrible and slow but I’ve had it forever so I use it. While keeping a food & exercise log is tedious, it puts numbers in front of you that illustrate this “invisible” work of calories in & out. It also holds you accountable. It does guilt trip you if you binge and you’re looking at the numbers of all them chicken wings and beer you had at that party the other night lol (Believe me, I have a couple sad days entering those cheats and it is absolutely shocking to see what happens on just one day of that, or one meal of that. And to compare it to what I should be eating per day, it is no wonder the great US of A is fat!).

Next suggestion, use a HR/GPS monitor/watch with workout log capabilities. Find one that is customizable for user profile so that you can input your stats rather than work off a generic formula. Accurate info in and out is important for physical progress. It is important for the psychology of progress too. I’m using an older Garmin Forerunner 410. Bought several years back with my credit card reward points so it was like it was free. Best reward points use ever. But it has done everything I’ve needed it to do as far as workout needs. Anyway, consider it.

Last but not least, pick out a workout plan. There’s a section on bodybuilding.com where you can look through different plans or find a match to your goals, link here: http://www.bodybuilding.com/fun/find-a-plan.html. I encourage you to browse through a handful before selecting one. There may be some with exercises you don’t like or cannot perform with the equipment you have access to. Look for a plan that fits your personality too. Sounds weird but if you’re doing some plan that is off the wall and you don’t feel comfortable with, you won’t take it seriously and you probably won’t stick to it. For where you’re at, I’d say KISS. Find a basic meat and potatoes weight lifting plan that gets you back in the habit again.

Look for a program that incorporates cardio 2-4x/wk (your choice on how often and what type, keep it variable for happiness sake). You don’t have to do marathon long sessions though, just enough to get the juice out. Smoke out a 20-30min interval and you’re setting a very good tone. The cardio will be the extra icing on the cake burning calories.

As for rest, you will need to get plenty of sleep at night for recovery and the right amount of food too. Or you will putter out. I was surprised how physically tired the workout made me over the course of the week. Looking at the plan day by day it doesn’t seem so tough. But actually doing hard work each session, that adds up.

Now, you don’t have to count calories or use a HR monitor. You can print off/jot down a workout plan and get to it. But they are helpful tools that add detail if you’re interested.

I’m currently in week 4 of this program Lean Body Trainer. It has 4 days of cardio and 4/5 weight training day per week. Some days weights only, some cardio only, some both. But there is a workout every day of the week. I’ve taken one day off (actually did no workout) in this entire time. It has a meal plan but I do not use it. I am doing my own food. Prior to starting the workout I took about a month and a half of diet only clean up. Lean proteins, lots of veggies, cut back a lot of fat too and most of all staying in a calorie deficit to lose some extra pounds. (Oh yeah, I cut out alcohol almost 100%. Yeah I said “almost”. I’ll have a beer or glass of wine on a cheat meal at the end of the week, but I still alott for it calorie wise). I saw body comp/body shape change considerably in that time. That was very encouraging. With the workout results, I enjoy checking out myself in the mirror.

4

You can lose weight just fine with cardio, you just need to do it as long-term cardio, such as cycling in excess of 90min at a shot, and keep you heart rate in the proper zone. Or running, but I don’t know the time/distance info on runs. I don’t run. You can do HIIT workout too on the bike. You will increase your metabolic burn if you add resistance training, to strengthen muscles. For simplicity and cost effectiveness, try bodyweight exercises–they’re free!

And don’t forget that it helps to eat less food/calories… :smiley:

5

You live in AZ. There is some great mt biking in AZ…from what I can see.

How about scanning Craigs List for a nice used mt bike? I found my daughter a really nice, lightly used Gary Fisher mt bike (probably 1200 dollars new) for 350 and it was ride-ready as I got it.

Mt biking will definitely take the pounds off of you…especially if you do it in 90 degree heat. I was never skinnier than when I seriously mt biked 4-5 times a week.

-brickboy240

6

Howdy,

I’ve read the above post and there’s some good info and some bad info.

Someone posted that you need to do at lest 90 minutes of cardio a day…

Really? The OP has a wife and two kids, probably a job and a life so where does he have the time to do +90 minutes of cardio every day?

OP,

Get off the couch and do something. Push ups are good but push aways are better for weight loss.

Everyone knows what a push up is but in case you don’t know what a push away is, it’s when you push away from the feed trough.

Eat less, exercise by lifting weights and a little cardio and you will lose weight.

You don’t have the workout 2 hours a day/7 days a week, a simple workout with 35-45 minutes of weights and 20 minutes of cardio 3-4Xs a week is all you need to be. You will need to workout intensely during the short period and eat less especially on the days you do not work out and you can get in shape and lose weight.

Remember, weight loss/control is a marathon, not a sprint, you didn’t gain the weight overnight and don’t expect to loss it overnight.

Plus you will need to eat lean protein ( tuna and salmon are my favs ).

HTH

Paul

7

Thanks for the replies shorts those links are great I found a workout plan I am going to try. St en gun you are right I don’t really have 2 hours a day to be working out. Thanks for the suggestions.

8

I hate to say it but cardio should suck or it isn’t doing you any good…at least in the 31-36 minute range I do it in. If you decrease the suck level then you can stretch it out to that 90 minutes someone mentioned. I couldn’t do most of the cardio I do, at the exertion level I do it at, for 90 minutes. Something would have to give.

You have a couple of choices:

  1. You can be a cardio king and run marathons (until your knees give out someday).

  2. You can be a powerlifter and bench press 500lbs (again, joints allowing it).

  3. You can strike a balance between strength and endurance, which is what I try to do.

You won’t find many marathon runners who bench 500lbs, and you won’t likely find many powerlifters who run marathons. You will, however, find folks who can bench 300lbs and still run 3 miles or bike 15 miles. I strive not to excell at either cardio or strength singularly but instead be well above-average in both simultaneously.

Bottom line? A reasonably intense cardio and weight regimen will drop pounds and firm up quite nicely what is left.

9

That’s NOT what I said. I said if you want cardio from cycling, 90+ min will do you more good and will burn more fat provided you stay in the right HR zone. Besides, you fail to give the OP credit for being able to manage his time. I manage to do it with 3 minor children at home, and a working husband (who also cycles). Oh, and I have a life too.

10

I have two kids, a wife, a job AND a dog. Some hobbies too.

I don’t want to sound like an asshole, but RearwardAssist…you aren’t going to find immediate satisfaction. It takes time and consistency. You’re at a great age to do this and take back your life and 25lbs is an awesome and realistic goal. “Light exercise” and a half committed diet aren’t going to bring you much success over a year.

Modifying your diet is only part of it. You need to modify your quantities just as much or more and learn the importance of discipline when it comes to eating. This can be hard when you’re stressed, dealing with kids, and cooking for the whole herd on a budget. So I won’t try to tell you to eat only organic or something along those lines. Instead, switch to lean meats. Chicken breast is a lot cheaper than steak tips so you can buy some spinach instead of iceberg lettuce with the savings. Use a salad/desert plate and limit yourself to one plate per meal.

If you’re hungry after, grab a bottle of water and go for a walk. Even ten minutes of walking will get your metabolism going and remember, when you eat until you’re full, you’re getting full off the food you ate ten minutes ago. Not your last bite. Portion out some good snacks and snack often. It also keeps your metabolism up as long as you’re not eating chips and chocolate cake. Apples, trail bars, smoothies, etc. And a snack isn’t a mini-meal, it should fit in your hand.

11

Ok, for the workout, I’m going to tell you what’s worked for me and others. It’s not professional medical advice.

Your light workout was destined to fail because you need a significant fitness plan. You can’t just run, and the worst trap I’ve ever heard men fall into was “I’ll just lift, it burns more fat than cardio”. Bullshit.

You need to set realistic goals and not obsess about progress. Today, run 2/3 of a mile. Can you do it without stopping? If it’s easy, bump it to a mile. Stick with that for three weeks, then go it 1 or 1.5miles. Go up in increments until you hit 2miles of straight running. Not timed runs yet, the goal is to run that distance without stopping. Don’t worry about the whole “running will blow your knees out”, maybe if you’re running 30 miles a day for a marathon training, but if you are working out as much as 3-4 days a week, you’ll do fine.

As for weights, you could start out with a 30lb dumb bell and a 25lb kettle bell. Bring them with you to your yard or wherever you run. If you have a track you run at, work them in to your running and cardio. For example;

1mile non stop run
Cool down (2minutes)
Push Ups x20
Reach Ups x10
Hammer Curlx10
Mountain Climbers x10
Tricep Press x10
Leg Raises x10
KB Raises (10x10x10)
Push Ups x15
Flutter Kicks x10 (4ct)
.5 mile run
.5 mile walk

The results are going to come with that sort of hard work. You’re certainly going to feel it, and it doesn’t need to be 90mins. I’m not an advocate of treadmill running either. The fresh air feels good, and somehow the treadmill always seems like cheating. The key for you will probably be low-weight/high-reptition routines. Don’t even worry about doing bench press fever days and squats for days. Once the above seems easy, start incorporating sprints. For example;

1.5 mile run
Push Ups x30
Sprint 50y
Reach Ups x20
Sprint 50y
Jumping Jacks x20 (4ct)
Sprint 50y
Hammer Curls x20, KB Raise (15x15x15), Tricep Press x20
Sprint 50y…

And so on. And finally, humility aside, get into yoga and Pilates. Build your core and you’re less likely to have injuries.

12

I was in a similar position about 18 months ago. I had been learning how to handle having a second kid (now almost 2) and working 100hrs a week with an 86mile commute, in San Francisco traffic, one way. I was always exhausted, always eating on the go. My team had a weight set at work and we lifted a lot. But I never really made time for cardio and I used my injuries as an excuse (PH for some injuries when those Taliban dicks tried to RPG me) for far too long. At 26, I was 5’11" and 236lbs. I could bench and squat a lot, but I really had to look myself in the mirror (naked…I find I’m more honest with myself in the buff) and say "you should be better than this.

After 18months of working out the way I should have, eating right, and learning about balanced “wellness”, I went from;
Pant Size 38 -> Size 29
236lbs -> 184lbs
40" chest -> 48"
15.5" neck -> 18"
8:34 1 mile run -> 6:21
14 pull ups -> 25 pull ups

And all it took was about 4-5 hrs a week. Everyone has that much time to spare, I don’t care what they say. So do it. You can do it and I promise you, once you start that old rusty train moving, you’re not going to want it to stop again. You have a chance to set a good example for your kids, to prolong your life with them, and to feel good. It’s so worth doing man.

Also, wives tend to be waaaay cooler to you when they know you can have any other broad at the drop of a hat. It’s the fat guys that get treated like crap…their wives don’t know they have options :wink:

13

I still say that a little diet modification and a couple of days a week spent on a mt bike doing some trail work WILL make you lose weight. Especially in the hot summer months.

Mt biking builds endurance that simple gym weight training will not. I also lift and yes…that is very important BUT I have taken my bro in law (that is big and built and lifts seriously) out on a mt bike and he had a hard time keeping up with me.

You really need both to get trim and stay healthy. However a mt bike is more fun than running.

-brickboy240

14

Do you just wanna be lighter with less fat? Or would you like to be leaner, stronger and in better overall shape?

I’m a meat head. To me, strength AND conditioning, is nearly always the correct answer. Starting Strength 3rd Edition by Mark Rippetoe is the best How-To I’ve ever seen for the basic barbell movements. His entry level program is just that, an entry level program for strength training.

I’ve been a fan of Bill Starr’s The Strongest Shall Survive 5x5 program. Bill intended it for football players to lift M/W/F and do drills or skills T/Th. Only “flaw” I found was no deloading programmed in.

Men’s Health: Power Training by Robert dos Remedios is an excellent strength & conditioning program. I had success with it in the past. His companion book Cardio Strength Training is good too. Buy both if you go that route.

Currently I run 5/3/1 by Jim Wendler. He has lots of templates to fit different needs or schedules. He even has a 5/3/1-Crossfit hybrid. Wendler believes strength training and conditioning go hand in hand.

15

Each person’s body is different and there are so many suggestions for different exercise and diets that there is no one correct answer. The proper combination of diet and exercise is the best, but there are countless diet/exercise programs out there that its almost confusing to pick just one.

A good healthy diet is definitely a must. You have to watch what you eat and eat correct portions at certain times of the day. We could recommend you so many different books about different diets, but ultimately the decision is yours to have the discipline to eat right.

Exercise is the same thing. We can tell you to run/jog/bike/lift etc. Bottom line: pick an activity that you will like and will stick to. This is key. If you don’t like a particular exercise/workout there is a big chance you will not stick to it in the longrun.

Being healthy and in shape is a lifestyle and a routine, not a fad. I’m sure we all know this.

Anyway, I’ll tell you what has worked for me. Here are my suggestions:

  • Cut down on sugary (artificial) foods and drinks. This includes all soda, artificial drinks, candy, etc. Natural juices like OJ is ok.
    Cut down on junk food and fast food.

Notice here that I say “Cut down” not “Cut out” completely. That is almost impossible to do; Sure you can try but I always suggest cutting down on those things instead of completely eliminating them from your diet. Also you can still get “healthy” fast food by eating subs i.e. Subway or salads from McDonalds.

  • Sleep at least 8-10hrs every night. 6hrs minimum if you can. This helps your body lose weight and burn calories through the night. You will also feel more energized and less stressed (obviously). I can sleep at least 8+hrs and believe me it works. Your body will go into a ‘fasting’ mode and will burn/break down calories even while you sleep

  • Eat a good breakfast. Eat every 3hrs if possible with light snacks. Eat a healthy portion for lunch, and a light dinner.

  • Choose a workout routine that is best for your schedule, and one that you will like to do. There is no point in jogging if you hate running; there is no point of going to the gym to work out for 30mins when the it takes you an extra hour to drive there and back; and there’s no point in doing Crossfit if you don’t like it.
    Do whatever you exercise you enjoy. there is no wrong answer here and you can combine cardio, weights, or any other workout program (P90x, T25, etc) as long as you do them regularly. I jog 3-6 miles per day, 3 times a week, and also do weights 2x a week. The exercise doesn’t have to be crazy intense, but you do need to work for it and push yourself without over-exersion or over-fatigue.

Also remember that you can save time and money by exercising at home. I canceled my LA Fitness membership and starting running in my neighborhood instead, and doing pushups, situps, and pullups at home as well.

Doing the things above, So far I’ve lost about 15lbs in 2months. My goal is to lose 20lbs by the summer.

Good luck to you.

16

Just to update this thread. I have been in the gym and monitoring my calorie intake. I have started a 4 day lifting and slight cardio plan. But really changing my diet. I weighed in at 241 today and am pleased with the direction I am going I have adjusted my goals after realizing my bfi was 27ish% were I was thinking I was 20%. Thanks for all the input given in this thread.

17

Good work, I have found tracking my intake very closely is by far the most effective tool for weight loss. I don’t do any cardio, just weights and exercise from things like walking my dogs, yard work, some random hiking, etc and dropped from 245 to 200. All cardio is good for in terms of weight loss is it allows you to eat more and maintain a larger deficit.

18

Yes thats exactly what im doing the 3 rules on bb.com tracking my cals and running a 1k defecit. The cardio is minimal about 10-15 mins with my oldest son hes training for wrestling in the off season. Then we go lift together.

19

I was 49 before I was able to physically even consider getting back into “fighting shape”. At 6’2" I topped out at 365 lbs. I can affirm that the key to weight loss is diet and time. Definitely a marathon if you want to maintain any muscle mass. Took me four years but I took off 185 lbs. Yes I lost a whole person.
Wish I could sing cardio praises but shrapnel and metal parts in my lower extremities precluded any running. So I controlled what I ate, kept my protein at 100 grams min. per day and concentrated on weight training.
I’m now a solid 197 lbs and at 53 I can gave my 23 year old son all he can handle at the gym. He also has to keep his girlfriends at a safe distance :stuck_out_tongue: Maintaining and getting to lean was all diet and HIIT training.
So my two cents, for what worked for me: High protein, moderate/low carb diet, HIIT training (Mainly weights), patience and discipline. YMMV but if you decide to commit, especially at your young age, you will never regret it.

20

I am 2 years older, your height, and I was also 265 at my heaviest about 1.5 years ago. I am now down to 215ish thanks to a couple changes that I could handle.

I basically stopped eating grains and anything with added sugar. I still cheat once in a while but I have very few carbs from grain, legumes, or sugar. In practical terms, that means stopped eating breakfast cereal as a daily (sometime multiple times daily) snack and replaced it with fresh fruit, veggies, and raw tree nuts. I focused on more whole foods and higher doses of protein to control hunger. I end up eating tons of bananas and apples since they satisfy my sweet tooth. Almonds are a godsend since I can grab a handful whenever I feel like snacking. I found that it was helpful to be as strict as possible with how I was eating initially for at least 30 days so my tastes/cravings had a chance to change.

I also started incorporating exercise into my routine. For me, that means I walk during lunch breaks a few times a week which I like since it gets me away from my desk. I also use kettlebells 5 or 6 times a week and work in some body weight exercises. I also mix in jogs and sprints from time to time. This is simple enough for me to keep track of. There is very little equipment to keep around and I actually enjoy doing it.

For years, I tried to exercise my way to a different body. It wasn’t until I fixed the dietary side that any sort of lasting change occurred. What I ate had far more effect on the shape of my body than any exercise did.