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re: Need help getting healthy
Posted on 12/30/16 at 12:50 pm to nolatiger711
Posted on 12/30/16 at 12:50 pm to nolatiger711
I did not expect such long and helpful replies from here. I have been making small changes in lifestyle (for one: packing a spinach salad, lemon juice, and a little Romano for lunch instead of picking something up nearby) and am ready for that next step. I will definitely look at some of the things y'all mentioned (Reddit, the food app, different P90's, and the food board).
I tend to not have much lunch time, so I will try to leave the kids in before or after care to find gym time. I'm nervous about being completely lost in the gym.
FOLLOW-UP:
How can I learn about basic gym exercises, correct technique, and proper combination of exercises before going so I don't look like a 30-year-old who has never been in a gym?
Thanks already for the help and encouragement!
I tend to not have much lunch time, so I will try to leave the kids in before or after care to find gym time. I'm nervous about being completely lost in the gym.
FOLLOW-UP:
How can I learn about basic gym exercises, correct technique, and proper combination of exercises before going so I don't look like a 30-year-old who has never been in a gym?
Thanks already for the help and encouragement!
4
Posted on 12/30/16 at 12:54 pm to nolatiger711
Get a workout plan in mind and then google the exercises, most have a form break down. Bodybuilding . com is good for researching exercises
Posted on 12/30/16 at 12:55 pm to nolatiger711
Back when I smoked, cigarettes and coffee kept me thin.
Posted on 12/30/16 at 1:25 pm to windshieldman
I went from 218 to 168 without really working out at all. You have to eat less calories than you burn in a day. A calorie deficit. That's all you need. Light-moderate exercise is more than enough to be "healthy" if you are eating right.
What I did specifically:
1. Intermittent fasting - skipped breakfast and lunch 2-3 times a week. Fasted from after dinner one night (5:30pm) to dinner the next night (5:30pm).
2. Cut out all sugar, bread, soft drinks. Only drank water, then added black coffee after awhile.
3. Went on walks. Not long walks, not fast walks. Just walks. Not even every day. Just most days. (Kid(s) in a stroller and walk).
I lost over 50 lbs doing this. It is easy as far as planning. Required very little time. Just some eating discipline.
I also didn't do it all at once. Lost 20 or so lbs one year, then maintained thru the holidays. Then repeat.
What I did specifically:
1. Intermittent fasting - skipped breakfast and lunch 2-3 times a week. Fasted from after dinner one night (5:30pm) to dinner the next night (5:30pm).
2. Cut out all sugar, bread, soft drinks. Only drank water, then added black coffee after awhile.
3. Went on walks. Not long walks, not fast walks. Just walks. Not even every day. Just most days. (Kid(s) in a stroller and walk).
I lost over 50 lbs doing this. It is easy as far as planning. Required very little time. Just some eating discipline.
I also didn't do it all at once. Lost 20 or so lbs one year, then maintained thru the holidays. Then repeat.
This post was edited on 12/30/16 at 1:26 pm
Posted on 12/30/16 at 1:27 pm to nolatiger711
quote:
This also leads dinner to be more kid centered (tacos, potato soup, pasta, etc.)
that's a mistake right there
ETA: teaching them how to be fatties too
This post was edited on 12/30/16 at 2:01 pm
Posted on 12/30/16 at 1:40 pm to nolatiger711
I am in the gym every weekday morning by 430 sure at first its hard but once you are in the habit no problem. Dont restrict eating too much if you working out but I mean really pushing it. I eat poptarts and protien shakes along with rice, meat and vegetables all by the first couple hours of day. You can have the carbs but its about timing.
I have juice and poptarts on way to gym then big protein shake with skim milk after. I eat my lunch meal (rice,meat, vegetables, wraps etc)....carbs at the time most people eat breakfast. Then I taper off carbs the rest of day, small amount around noon. I pretty much eat no carbs after lunch time. Works for me but that is if you truly workout hard not treadmill for 20 minutes and curls.
What also helps is meal prepping. Every Sunday aftrrnoon I cook enough for the week. Stops you from eating fast foods or crap. Example would be I cook 2 dozen eggs whatever way you like. I may cook 2 pounds of boneless chicken thighs in a pot with broccoli and a little soy sauce. That can be eaten on rice or wraps or plain at night. At the same time I may have 2 pounds of deer grindmeat meatloaf in oven. I even make 5 protein shakes for week and have made already in fridge
I have juice and poptarts on way to gym then big protein shake with skim milk after. I eat my lunch meal (rice,meat, vegetables, wraps etc)....carbs at the time most people eat breakfast. Then I taper off carbs the rest of day, small amount around noon. I pretty much eat no carbs after lunch time. Works for me but that is if you truly workout hard not treadmill for 20 minutes and curls.
What also helps is meal prepping. Every Sunday aftrrnoon I cook enough for the week. Stops you from eating fast foods or crap. Example would be I cook 2 dozen eggs whatever way you like. I may cook 2 pounds of boneless chicken thighs in a pot with broccoli and a little soy sauce. That can be eaten on rice or wraps or plain at night. At the same time I may have 2 pounds of deer grindmeat meatloaf in oven. I even make 5 protein shakes for week and have made already in fridge
Posted on 12/30/16 at 1:58 pm to nolatiger711
This will fly like a lead balloon here, but that doesn't make the information false.
start eating vegetables. Done. Literally, done.
The problem is boxed foods and "pre-prepared" meals. This a SUPER SATURATED WITH CALORIES. Just cut and cook your own food. Nothing out of a box.
An entire head of cauliflower has 100 calories. An entire large cucumber has less than 100 calories.
All you have to do is start eating fruits and vegatables. You don't need to count calories or worry about carbs etc.
Eat fruits and vegatables, and don't add sugar.... you just lost 20 lbs. Working out is great, but there are three componets to health
Healthy eating
Cardio training
Strength training
Out of these 3 -- eating healthy is like 100 times more important. If you eat healthy, you barely need to do the other 2. If you don't eat healthy, you can do the other 2 all day long, and still not get where you want.
Eat better food!
start eating vegetables. Done. Literally, done.
The problem is boxed foods and "pre-prepared" meals. This a SUPER SATURATED WITH CALORIES. Just cut and cook your own food. Nothing out of a box.
An entire head of cauliflower has 100 calories. An entire large cucumber has less than 100 calories.
All you have to do is start eating fruits and vegatables. You don't need to count calories or worry about carbs etc.
Eat fruits and vegatables, and don't add sugar.... you just lost 20 lbs. Working out is great, but there are three componets to health
Healthy eating
Cardio training
Strength training
Out of these 3 -- eating healthy is like 100 times more important. If you eat healthy, you barely need to do the other 2. If you don't eat healthy, you can do the other 2 all day long, and still not get where you want.
Eat better food!
Posted on 12/30/16 at 2:11 pm to nolatiger711
quote:
BIGGEST QUESTION: Where are some resources to learn about working out and eating well for extreme beginners like myself?
Surprisingly, this sub is life-changing.
You don't need to work out to lose weight, as great as working out is for you. You also don't need to eat some special restrictive diet. Calories in, calories out.
Visit this one for recipe inspiration and food ideas.
Good luck
Posted on 12/30/16 at 2:32 pm to SaintBrees
Lots of good answers in here. If you goal is to lose weight, 85% is in the kitchen and 15% is in the gym. There are tons of different answers on here because what works for some doesn't work for others. I've tried a lot, i.e. Intermittent fasting, ketogenic diets, if it fits your macros, etc. however weight loss does not equal health and you asked to get healthy.
What I've done (which works for some) is I just make sure to put everything I eat into my fitness pal. My diet consists of lean protein (chicken, fish, shrimp, lean beef, with eggs and some whey protein as a supplement). My carbs are a good mix of green veggies, sweet potatoes, brown rice, real oatmeal. And I try to cook with olive oil. This is healthy, not just a fad for quick weight loss.
As far as working out, find something you can stick with and something you enjoy. It doesn't matter what that is as long as diet is good. There are tons of resources out there but it is hard to wean through.
Examples
1. Running - check out couch to 5k. You can do this in 30 minutes before your kids wake up.
2. Body weight exercises at home. Ex. Push ups, pull ups, sit ups, and body squats. 3 times each to failure. Takes 20 minutes
3. Video work outs. I've done P90x and Insanity several times and while hard, it's easy to just watch and do what they say.
4. Lifting - bodybuilding.com has a ton of resources. Try allsports beginner work out. It has videos of every lift so you don't feel scared walking into a gym the first time
5. Sports - you said you played sports, find a basketball game at your lunch break 3 days a week.
I've done these things intermittently since I decided to get back in shape about 6 years ago. I can't say I've always done well (I like food and booze too much). But I'm much healthier than I was in my 20's.
What I've done (which works for some) is I just make sure to put everything I eat into my fitness pal. My diet consists of lean protein (chicken, fish, shrimp, lean beef, with eggs and some whey protein as a supplement). My carbs are a good mix of green veggies, sweet potatoes, brown rice, real oatmeal. And I try to cook with olive oil. This is healthy, not just a fad for quick weight loss.
As far as working out, find something you can stick with and something you enjoy. It doesn't matter what that is as long as diet is good. There are tons of resources out there but it is hard to wean through.
Examples
1. Running - check out couch to 5k. You can do this in 30 minutes before your kids wake up.
2. Body weight exercises at home. Ex. Push ups, pull ups, sit ups, and body squats. 3 times each to failure. Takes 20 minutes
3. Video work outs. I've done P90x and Insanity several times and while hard, it's easy to just watch and do what they say.
4. Lifting - bodybuilding.com has a ton of resources. Try allsports beginner work out. It has videos of every lift so you don't feel scared walking into a gym the first time
5. Sports - you said you played sports, find a basketball game at your lunch break 3 days a week.
I've done these things intermittently since I decided to get back in shape about 6 years ago. I can't say I've always done well (I like food and booze too much). But I'm much healthier than I was in my 20's.
Posted on 12/30/16 at 7:33 pm to nolatiger711
There are usually a lot of helpful people in the gym. Don't be nervous about it. Everyone in that gym started somewhere.
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