Weight loss - Help?

[Frankie23]

I'm a complete noob at this, thus please pardon the silly questions!

I've been to gym in the past (read: 5+ years ago) to do some basic weights, cardio, etc. but never stuck it out. The gym effect sort of fades for me after 2 or 3 months and then it's back to the couch.

I'm not overly huge by any means (1.84m, 106kg) but need to shed a few kg's to make myself feel more healthy.

I'm watching my diet as far as possible, small portions, big breakfast/small dinner, minimal sugar/salt intake, no fizzy drinks, fruit and veg where possible, no binge eating, no snacking, etc. etc., but it doesn't seem to be enough.

I've gone the supplement route as well previously, had the best results from OxyElite Pro, but at R550 per bottle I think it was me starving myself to ensure I haven't wasted my money, rather than the supplement aiding my weight loss. I did drop 4kg's in two weeks though, but it clawed it's way back again after I completed the OxyElite course.

I can bear the thought of trying to take up a gym program again, mainly to burn fat and to do a bit of toning, but given my track record with gyms, I reckon I need a motivator to keep it going.

What is the feeling around using a personal trainer to whack one back into shape and ensure that one keeps up the training program? Costs? I believe sessions with personal trainers are quite pricey?

Buddy-gymming is also not an option unfortunately, between my wife and I someone needs to be at home watching the kid while the other one is out.

Any hints, tips, advice welcome!

 

[Kornhub]

Try and go low carb I rate Personal trainer will be excellent for motivation etc but they are pricey so maybe do a few sessions with him/her and then carry on with the routine yourself?

 

[Orihalcon]

Without ever setting foot in a gym you can lose all the kilos you want. It depends on how serious you are and how fast you want the results.

Use a BMR calculation to determine your base calorie needs per day...then you slash that with say 10%-15%...use a P/C/F ratio of say 40:40:20 and build your meals from there.

Yes you will have to be damn precise with calories content per meal and daily macro values and yes you will get sick of it. But then again...if it was easy, everyone would be looking shredded. Read the bodybuilding thread on here or head over to bodybuilding.com and read the nutrition forum threads. Lots of information.

You can start here: Getting your macros sorted

You say your goal is to just lose a few kg's...then you can do that pretty easily by just eating better quality food. Also don't make the mistake in thinking that if you drop 5kg on the scale it's 5kg of fat. Most often it's water weight and waste. You wanna do this right and proper - get your bodyfat measured once every 6 weeks or so.

 

[KevRSA]

look at this old thread I started last year, you'll see a lot of tips in there (if you have time to read it all).
http://mybroadband.co.za/vb/showthread.php/481184-Okay-who-knows-the-Gym?highlight=
Low carb is ALWAYS the best option

 

[Calvin22580]

Low GI carbs in the morning, fruit and veggies for lunch, protein and veggies for supper. Water and exercise.

 

[killadoob]

Put cayenne pepper on everything, first research it It is great for burning fat.

Natural as well. I eat two teaspoons of cayenne and turmeric everyday. obviously i eat well and gym daily but diet is 70% of your weight loss.

Avoid any processed food where you can, eat fruit google fruits that help you lose weight. Banana and avo will help with water retention, grape fruit is a fat burner, apples.

Eat more fish if you can. Very important to eat as much fresh stuff as possible. Trainer is a good idea but your diet is what will lose you the most fat, you don't even need to train if you eat well but obviously training is good.

if you really want to burn weight and get lean muscle, swim everyday at the gym. Do 20 mins on tread, two mins you run one walk then 1 minute run 2 min walk. Swimming is about the best way to lose weight and gain lean muscle along with a balanced diet. I would not eat a huge breakfast if i was in your position. I would have a bowl of oats with egg protein powder, an hour later a banana and apple.

 

[AlmightyBender]

Low GI carbs in the morning, fruit and veggies for lunch, protein and veggies for supper. Water and exercise.

This, and exercise is very important. Just put yourself on the "Don't eat crap food diet" and then stay on that forever haha.

And just remember that weight gain/loss = energy going into the body (food) - energy leaving the body. Very simple equation

 

[syntax]

Personal trainer will work because you are paying money. That motivates you to attend.
Get a gym buddy who will help with motivation. Someone who whinges if you cancel.

Losing initial weight (not that last few BF%) is fairly straight forward. Cut out fizzy drinks and junk food, do some weights twice a week. Run at least 20 minutes 3 - 5 times a week.

If you can exercise in the morning it would be better for you.

Alternatively, find a sport that demands a bit of cardio to supplement the normal hum drum that is gym
as always i recommend squash

 

[Beachless]

You will get all sorts of ways to lose some weight but at the end of the day to keep at a healthy weight you need to make some lifestyle changes to stay that way.

Dont eat a bunch of junk, limit your intake of refined foodstuffs like sugar white flour etc.(eat more whole foods and as large a variety as you can, even animal fat is fine as its unrefined but veggies, fruit, whole-grains, meat etc are all good )

Dont be lazy, if you get to an elevator or escalator take the stairs.
Park further from the shops.
Take your wife and kid with on a leisurely stroll on the weekends or evenings.

Its really just small things and they will make a difference.

 

[Hosehead]

Stick to Pizza, KFC, McD,and you'll be as skinny as most of the forum

 

[Ecco]

If you dont like gym, find a sport that you like and play that to assist your weight loss.

Just going to the gym is quite boring, playing a sport is much more interactive and fun.

Try a sport which requires minimal investment and which can play regularly near you house or place of work.

 

[Johnone]

What I have found is that being healthy or striving to lose weight or become fit is a mental/psychological thing more than anything else. Sounds very obvious. But you only get it when you get it.

So, what I have done, is to align my fitness goals with my major life goals. I am a guitar player and singer. And I have set myself a goal to improve my abilities and at least release a cd one day.

My focus is especially on my singing ability, and I am doing exercises which directly or indirectly make me a better singer. I've started jogging and doing strength exercises like push-ups. I am doing breath exercises (making sure I breathe deeply into my abdomen area), and being conscience of my breathing and posture all day long.

I might encorporate yoga-like exercises in the future. Although, singing and guitar playing is also exercise in itself. Just jumping up and down also help, I have found.

But, ultimately, aligning my fitness goals with other life goals helps keep me motivated. I am not a bodybuilder. I don't gym. I don't even watch what I eat and count calories. I just do what I enjoy doing.

So, I suggest, find out what your talents and abilities are. Set a goal for yourself - something you will enjoy doing. And see how you can encorporate fitness activities with that which brings you joy.

(Even chess players who sit stationery for hours, have found that doing stamina and endurance exercises has the by-effect of helping them with concentration while playing).

Be creative. And happy hunting. ;-)

Edit: Ps. I also drink a lot of water and get enough rest. These two things are simple, but critically important (for singing and general good health).

 

[WaxLyrical]

By 10am you must consume 1lt of water, which would help you to eat less and avoid sugary cravings.
You'll feel more energetic and motivated enough to exercise.
Weight loss is the result, so the key is water.

 

[Pynet]

By 10am you must consume 1lt of water, which would help you to eat less and avoid sugary cravings.
You'll feel more energetic and motivated enough to exercise.
Weight loss is the result, so the key is water.

Thats alot of toilet visits ....

 

[prod]

By 10am you must consume 1lt of water, which would help you to eat less and avoid sugary cravings.
You'll feel more energetic and motivated enough to exercise.
Weight loss is the result, so the key is water.

Sorry, but this is BS.

 

[AlmightyBender]

By 10am you must consume 1lt of water, which would help you to eat less and avoid sugary cravings.
You'll feel more energetic and motivated enough to exercise.
Weight loss is the result, so the key is water.

:wtf: total nonsense. Drink when you're thirsty.

 

[remus786]

I started eating healthy since February after seeing myself in a wedding photo and scaring myself chitless.

As you know eating healthy can get expensive so I started on the Herbalife Weight Loss Program after seeing a friend of mine shed 112kgs in 15 months. Its cheaper than eating full meals and being a meal in a bottle means I can take my shake with me whether I'm in the car or the office.

My own journey has seen me shed 8kgs so far coupled with the SL5x5 program I'm feeling stronger than ever.

 

[Pooky]

shed 112kgs in 15 months.

WHAAT! That's like me walking around carrying another one and a half of me around !

Kudos for losing all that though.

 

[remus786]

WHAAT! That's like me walking around carrying another one and a half of me around !

Kudos for losing all that though.

A lady no less, shocking hearing her story, Herbalife asked her to open an event they had, moving stuff, not many have done that and shes only 10kgs away from her goal.