Originally Posted by
6933
It all starts with what is going on between the ears. No excuse for being overweight; none at all. No medical condition, no medicine, no work routine, not stress, etc. cause one to be overweight. Impulse control and self-control are the key to weight loss and then maintaining an appropriate weight. Once again, it is about self-control and impulse control b/c staying in shape/getting in shape starts and stops in the kitchen, not the gym.
First, you need to figure out your macros/micros in your diet as well as overall caloric intake. I'm 6'0", and bounce between 155-157 range. Have a muscular, not skinny, look albeit it is a thin muscular. Had back surgery yr. ago that didn't go so well so recovery has been slow so weight maintenence is through the kitchen, light lifting, and light running(live in northern UT so light runs mean large changes in elevation), and having two young children keeping me busy. Have only been able to do very limited BJJ since my body isn't ready to be beat on and having someone taking me down hard to the mat is too much of an injury risk right now. This has meant only light workouts with limited full contact and on a limited basis. Point being, again, that weight loss/maintenance starts/ends in the kitchen which is built on impulse and self-control.
So, for me to stay at 155 I use a simple formula. Take your ideal weight and multiply it by 12. Me: 155 X 12=1860 which is the total number of calories I want to generally take in during a day. 1860/2000=93; 1860 calories is 93% of the 2,000 cal/day generally referenced on nutritional labels. I just intake around 93% of the fat, carbs, protein, etc. If my activity level causes me to lose weight, then I simply eat more. As I've said on here many times, I eat what I want, but so that I still fall within my requirements. Breakfast is usually a 12oz. Sprite and a protein drink. Lunch may be yogurt with peanut butter, or a chicken breast with pasta, or a piece of cake, whatever. I just keep it within the requirements. However, my diet overall is pretty clean.
As far as beginning a workout program, at your base line, it is simple. Start walking. Get some good shoes and hit the bricks. At 6'2", 245, you're carrying a good bit of extra weight. Going too hard, too fast can be rough on your joints and injury/discouragement is what you want to prevent. Get out, go for a long walk, and do a systems check. Try a little stretching, vary the pace, maybe even a very short, light run. Figure out how hard and how long you can walk for. First two weeks, one day on, two off. Basing this on you getting winded on a flight of stairs. Each week try to add just a bit more distance and intensity. If you correct your eating habits and start walking, you will see weight loss, no doubt. After a month or so depending on how you feel, increase the frequency to one day on, one day off. I like to go two days on, one day off. Frequency is personal and hard to give advice on b/c of differences in work habits, home routines, lifestyle, physical conditioning, changing body goals, etc. One more reason it all starts/ends in the kitchen.
I wouldn't worry about hitting the Y just yet. Do your own thing for a little while and then make the jump. If you are itching to lift some, go buy a set of weights(dumbells) from somewhere and hit the garage. Push-ups, lunges, jump rope, etc.; there are plenty of cardio/strength exercises that you can do at home. Hell, I set up cones and do agility/quickness/timing exercises in the driveway. Also use jump boxes(plyometrics). Not going the gym saves time. When you are ready to take full advantage of the machines and free weights, then go to the Y. I've built up a decent home gym and you may want to go that route in time as well.
