Originally Posted by
jhr1986
Working out will not cause you to lose weight. Only diet will do that; you can spend all day in the gym but if you eat more calories than you burn, you gain weight. Simple as that. That doesn't mean you shouldn't go to the gym, exercise is essential for good health.
I gave up on being big when I f*cked up my shoulder, haven't really lifted in years but here is what I do:
Don't over eat. Just don't - we Americans love it, it happens at 99% of restaurants in the US, buck the trend. Eat slower, don't eat garbage. No fast food, no sodas. Make your meals at home. I eat the same thing for breakfast everyday - greek yogurt, a piece of sausage (turkey, actually make it myself so it isn't super fatty/salty), glass of coffee, glass of milk, regular size serving of granola/oatmeal/pancakes/waffles. BTW regular size to me means 1/3 cup oatmeal, 1/2 a square waffle or 2 pancakes ~3" diameter. Lunch always includes a spinach salad as well as a cooked green vegetable like broccoli, spinach, chard, kale, etc, plus some protein - chicken breast/1/2 cup pasta with meat sauce/.33lb hamburger/turkey sandwich/bowl of soup, you get the idea. Dinner pretty much looks like lunch. I always have a snack between lunch and the gym - few pretzels and an orange or something.
Workout - M/W/F swim 2000 meters. I was on the swim team in high school and I hate running so this is natural for me. Basically 45 solid minutes of cardio where my entire body is engaged and my pulse stays in the 160-170 bpm range. Tues - combination of other cardio - 20 mins stationary bike, 10 minutes rowing machine, 10 minutes stairmaster, 4 rounds on the heavy bag, plus a little ab and light shoulder/back work. Saturday - 30-40 minutes stationary bike + ab work.
I'm 30, 5'11", 175 lbs and about ~13% bodyfat. Blood pressure 120/60, 50 bpm resting, total cholesterol ~120. Basically very healthy. Can't be big anymore, but I look pretty good and I'm not going to die of a heart attack at 60 like the entire half of my family on my dad's side (fingers crossed).
Good luck to you, I hope you find the motivation to get back into shape and healthy.
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