Personal Weight loss- FOR SLEDDING SEASON!!!!!

[PJ-Hunter]

So, I need to drop 25-30 pounds that I gained when I hurt my back. I can walk, run or jog, even ride a bike. I cannot use a rower or do any activities that strain my back, for example lifting certain ways.

I have tried several things but not losing much. I don't eat chit and I can curb the soda. Generally I only drink the crap on weekends. The place where I work provides me a cooler and as much water and Gatorade that I can handle, so I drink that.

I am trying to figure out a way that I can shave it off quickly without eating 4 teaspoons of food a day. I hate diets and I don't have the willpower to change it drastically. Plus, I live in an area where buying certain products is impossible.

Are there any gurus here that have some advice? I'm between 6' and 6'1" and weight about 220 in my shorts. Plus I'll be 37 in a couple weeks. So any advice would be greatly appreciated.

 

[RIDECATS]

eat oatmeal for breakfast and try for 3-4 meals after that with something green in each meal. Keep it simple so you stick to it. personally I like taking Sunday night to prepare my meals for the work week. This with consistent exercise of some sort and you would lose weight.

Also it might sound gay but tell someone that will hold you accountable and ask them to check in on you. Sticking with it it the most important part.


PS. I'm 5-3 340lbs

 

[Scott]

Lay off the gatorade.

Seriously.

That stuff is only for HIGH cardio workouts and people like marathon runners.

It's NOT a casual recreational drink.

Increase your caloric burn...decrease the caloric intake.

Don't eat meals on the clock (ie breakfast a 7:00, lunch at noon and dinner at 6:00).
Just graze....and only do it when you stomach is growling a lot. Learn to live with a little stomach growling.

Drink a LOT of water and drink it when your stomach is growling.

And when you think you are really hungry, eat a piece of bread and then drink some water about a 1/2 hour before you plan to eat. Watch the clock to see how hungry you still are that 1/2 hour later. LOL

 

[skidooboy]

it really boils down to simple math. calories in, calories out. 45-60 minutes of aerobic/anarobic exercise 4-5 days a week. eat clean, low fat, low sugar, non pre-processed meals. supplement a protein shake for in between meals when (if) you get hungry.

lifting weights will burn more calories, and longer than any cardio. in cardio, fat burning stops when your heart rate drops. in weight lifting the whole time your body is recovering from the lifting, you will burn fat.

doesnt mean you have to be a body builder, just ask your physical therepist what you can safely do with your back issue.

when i get serious for training for sled season (usually mid august to early sept) i lift/cardio every other day, breaking up body parts and cardio with ab workout the opposite days. my schedule looks something like this.

monday: chest, bicepts, tricepts takes about 1.5 hours max.

tuesday cardio and abs takes an hour. 15 minutes stationary bike, 15 minutes eliptical machine, 15 minutes tread mill, 15 minutes abs.

weds take the day off

thursday legs, takes about an hour. if i feel i need more i do abs.

friday cardio for 45 minutes to an hour same as above, abs is dependant on the day before.

saturday back and shoulders takes about an hour.

sunday day off or run 1-3 miles depending on how i feel.

on the cardio thing, i get bored doing one thing for an hour straight so, splitting it up into sessions really keeps me connected with the workout. i use the programs on the machines... i run the same routes and try to beat my previous workouts distance in the time alotted. gotta have goals.

good supplements help too. extra vitamin c, e, zinc, and a good multi vitamin daily will help with recovery and your immune system. extra protein shakes and L glutamin will help with recovery and metabolism. dont watch your body weight as much as watching how your clothes fit, and how you feel and look. muscle weighs more than fat, and your can switch over from latter to the former, if you play your cards right and dont cheat too much.

dont cold turkey anything, if you want something sweet, eat alittle, if you want a soda, drink a few ounces. if you cut it out, and have to fight to avoid it, you create an obstacle. when you do this, you WILL fall off the wagon and give into cravings and eat (or drink) ALOT of the obstacle. moderation is the key here.

take before during and after pics, keep a log if you need to. update here, and get some support from other members. good luck. ski

 

[Reese]

And when you think you are really hungry, eat a piece of bread and then drink some water about a 1/2 hour before you plan to eat. Watch the clock to see how hungry you still are that 1/2 hour later. LOL

Spoken like a true wrestling coach. LOL!
I do agree, drop the gatorade! Oatmeal for breakfast and 4-5 smaller balanced meals per day to get your metabolism going.
Your exercise routine has to be consistent and meaningful. Not speratic.
Also having some current back restictions you should work with a physical therapist to get your back into sledding shape.

And ridecats really is 5-3 340. dude is BURLEY! Thus the watercraft tripple.

 

[suitcase]

I started a lean protein approach, along with at least 15 minutes every morning of set ups, push ups, butter flys. It has produced some good results, for me. I work a 12 hour 6 day work week, so working out is hard to do. The cal. intake might be helping as much as anything. In 6 weeks have lost around 15lbs. I'm looking for 15 more before winter, I have noticed that it has started coming off slower now. I guess I already dumped the easy stuff.

 

[go high fast]

1 cup of fat free milk has 80 calories. 1 cup of Orange Juice has 110 calories. 1 gram of fat has more calories than 1 gram of protien and 1 gram of carbohydrates. Running 1 mile burns approximately 100 calories.

I believe 1 lb of fat is the equivalent of a 3500 caloric deficit. I also think it takes something like 25 minutes of cardio before your body starts to burn fat for energy with the first 25 mins being fueled primarily by gycogen or plain old blood sugar.

Point being you have to be hyper aware of calorie intake and diet is more important than excercise if weight loss is your primary objective. If you dont control your calorie intake you cant possibly excercise enough to lose weight. Fat loss also takes a long period of sustained net loss of calories.....the lose 30 lbs in 2 weeks things are BS. Losing 2 lbs of fat per week is realistic and likely to get done with 1500 calories per day.

Two side notes, I often use coffee as a crutch to hold off the hunger in the morning and afternoon and 2.) I find i eat less when I'm not under stress and the whole concept of "portion control" is key.

 

[bowerman61028]

I have to agree with the lean protein approach.

My personal method takes about 40 minutes per day 5 days a week.

Eating 6 small meals a day with interval exercise that has a cardio focus.

I stay away from oatmeal or granola in the morning when your metabolism is the slowest. Try to start your day off with some lean protein, super low carbs, and some NON saturated fats (fish oil caps, sesamie oil, or almonds work great). Slowly add carbs in the middle of the day and about an hour before your workout. A soy based protein can help with recovery after you workout and remember to stick to your diet. Cheating just erases all your hard work. NO BEER!!! Always my hardes part, drink water, green tea, and very small amounts of black coffee. All sweet drinks just add carbs and calories you could get from eating. Don't waste them on liquids.

You don't have to take it to the extreme but make a good effort and watch the pounds melt off.

 

[Scott]

Yup. Simple math. Caloric intake. Eat less than you burn.

Without skipping your food intake and avoiding a starvation type diet...YOU DO NEED to shrink your stomach a little so you are not eating just to fill hunger. It takes about 2 or 3 days at the begining and then you are OK.

Don't try ANY of those fad diets. They make you eat too much of one thing and not enough of another.

Learn the food pyramid. Eat balanced portions.
Something like this per day: 4 grains, 2 meats, 3 dairy, 2 fruits, 4 vege, unlimited water.

Reese, LOL. Yeah, ya gotta learn the tricks to be able to avoid the urge to gorge and eat when you don't need to. LOL

Skidooboy: In all the training I have ever done (Division I college strength coaches etc) have always taught basic lifting groups to work together during lifting.

Always do cardio/calves and abs as your warm up each day. (They always get avoided so make them mandatory each work out.)
No matter what lifts you choose for your cycle (4 or 6 weeks, etc) before you change it up, you must pair complementary muscle lifts)
FOR EXAMPLE:

Day 1: Chest/Tri's
Day 2: Back and Bi's
Day 3: Shoulders Back
Day 4: Legs and Core (lats, hips, squats, clean and jerk etc)

 

[sledrat403]

All I can think to add:

When you get home from work, brush your teeth. It will take away your appetite (not hunger) for salty foods and snacks if you go into the cupboard before dinner. This goes for any time during the day.

I ride my bike to work in the summer and I drop 15lbs like a switch.

 

[winter brew]

For quick loss of fat, nothing beats the low/no carb(sugar) approach.....but not something you want to stay on for long periods of time.
Cut out the carbs and after about 2 days (or less) your body goes into ketosis and burns it's own fat to function.
You'll drop about 1 lb a day, more if you exercise. I find my energy level goes through the roof so I exercise more and lose more.
When you get close to your goal, try to stay with healthy carbs only in the morning/early afternoon and none at dinner, and drink lots of cold water.
Eat as much as you want and you will still drop weight (fat) quickly.
Just keep carbs down to under 20g/day (even less if you can) and it's a no brainer.
I just started again yesterday to drop about 20-25....if I can get past the carb cravings!

 

[WAmtnsledr]

i agree with scott lay off the gatorade i used to drink 32 ouncers like kool aid and i didn't know it was bad for me. You may not like the taste of it but grabbing some celery instead of the cheetos whenever you need a snack will help with the weight loss because it takes more energy to burn celery than to eat it.

 

[2Thetopp]

Personal Weight loss- FOR SLEDDING SEASON!!!!! Reply to Thread

I agree with Winterbrew on this, lo carbs limit sugars to less than 15 grams a day and your body can't store the fat. By reading the label you'd be amazed how much sugar is in EVERYTHING once you eliminate it the weight drops. 10 pounds in ten days, the next 10 will come with excersize. Good luck

 

[backcountryislife]

Ralph... just start riding a bike to work... that'll take care of things!!! (are you on this side now or back on your side?)

Honestly, Scott's comment about learning to live with a bit of hunger is such a big difference. I used to have to cut for fights pretty often & that made a huge difference. (I don't cut for anything these days... I need my sledding ballast!!)

 

[SledGimp]

Eat things that burn more calories than they provide (ie.. grapefruit, cabage, celery) for snacks

 

[jthussey]

P-90X! Just don't know how much strain you can handle at this stage of recovery. Other than that watch your calorie intake and dont drink anything but water (gotta have some beers on the weekend though).

 

[tudizzle]

PX-90....lol

If you want to look like the guys on the PX-90 commercial be prepared to not be able to sled...in that final pic they are starving and dehydrated and wouldn't be able to unload the sled let alone ride it all day.

My brother just finished a 6 month body morph competition...he is contestant number 3
http://www.precisionnutrition.com/members/showthread.php?t=28410


He felt like he was going to die on the final day of the program...eating just a a rice cake and one cup of water on the final days. He put 20 lbs back on in a matter of weeks.


Moderation in eating and good ol fashion exercise is the only cure.
gatorade is as bad as soda if not worse....water is your friend

Use your time wisely and success will be your outcome...

everytime you pick up the tv remote it could be a weight instead
every post on the innerweb could have been a set of sit ups.

 

[christopher]

So, I need to drop 25-30 pounds that I gained .

Right there with ya!!
Just 10 years older.

I am walking 90 minutes a day, Jogging/Running some, but just nice to be off the TreadClimber and OUTSIDE while the weather allows.

 

[SledGimp]

YOu could do like I did, not recomended by the way. Brake you hip and loose 25lbs in 2 weeks, warning this may affect your ability to ride.

 

[CBX]

running, weight lifting, and diet is where its at. The rest is just games.

Since your in recovery mode, and beleive me, i know all about it, two major injuries in the same year. Take it easy and focus on a good diet. Keep it easy. Eat what you want, just really control the portions. You dont need alot. Milk, fruits, veggies and go light on the meats. Have a good intake of dairy products. Excercise and do what you can. eventually you can work up and go heavier. Priority 1 is to get healed. Otherwise, you will just prolong things, and the weight gain gets worse.

Or, just do P90X..... the 4 people i know on it, (3 guys and 1 gal) are abosolute animals...... even the chick(smokin model hot in a bikini). two of the guys look like sean-claude vandamme. not even joking. But holy cow did those guys earn it.

The starving diets or even atkins is a joke. all 5 people i know who did the atkins nonsense lost 45-70 lbs....... for a while, and then gained very ounce back. Not to mention it is very hard on the liver. Not to mention you have to drink like 35 gallons of water a day, have no energy to beat yourself out of a wet paper sack and pee every 4 minutes.

Your biggest challenge PJ hunter is muscle atrophy. Not only did you gain the weight and lost the muscle, but know because you do have less muscle, your ability to burn calories also was reduced. It will come back, but, you will have to work at it. and belive me dude, it sucks.

Another avenue you may want to consider, once your good to go, is join one of those boot camp deals. Motivation is the biggest hurdle. You'd be surprised at how much easier and fun it is when you have peple to hang out and compete with.

Its gonna take leg work bro. You will get out exactly how much effort you put in.