Looking for suggestions on exercise.

[RearwardAssist]

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.

[Trajan]

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.

[Shorts]

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.

[Vic303]

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...

[brickboy240]

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

[Stengun]

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

[RearwardAssist]

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.

[ABNAK]

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.

[Vic303]

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?

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.

[SOW_0331]

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.