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--READ-- Reading all the comments on this thread is pretty funny. I was a trainer for many years and the strategy (note that it’s a strategy rather than a die
by kevas 7y ago
--READ--
Reading all the comments on this thread is pretty funny.
I was a trainer for many years and the strategy (note that it’s a strategy rather than a diet) that was most successful takes years to complete with the goal of never doing too much at once.
Take the worst thing in your diet. Over the next few weeks, replace it with something slightly better. When your body starts accepting it, move on to the next worst food you consume on your list and repeat the process.
A year or two years down the road, you’ll notice that your entire diet has changed without much effort.
This process isn’t sexy and won’t solve any problems quickly. However, it is aimed at long term change.
As for working out...
To start off, just move around. it doesn't matter. After that starts becoming comfortable, use machines @ the gym that don't require any stabilization on your part--just push & pull. This is because you're not going to be strong. You should be focusing on major muscle groups and that's it when you start out--chest, back, legs. For a few months, just focus on getting your proper form down. Over these first three or so months of working out, even without putting on any further muscle mass, your strength will increase by 20%-30%.
Exercises to do:
- Machine Chest Press: https://www.youtube.com/watch?v=mlXTzUUR9AE https://www.youtube.com/watch?v=mlXTzUUR9AE
- Machine Pull Down: https://www.youtube.com/watch?v=kwJeh3QyhVE https://www.youtube.com/watch?v=kwJeh3QyhVE
- Machine Row: https://www.youtube.com/watch?v=lNUztYbC0G0 https://www.youtube.com/watch?v=lNUztYbC0G0
- Machine Leg Press: https://www.youtube.com/watch?v=e2KtIZn2vOc https://www.youtube.com/watch?v=e2KtIZn2vOc
How do you select the weight to use?
- Pick something that you can't do more than 20 times the first set.
How many sets:
- 3 sets should be good starting off.
How many reps should you do each set?
- Up to 20, yet if your form breaks down, stop that set.
- Your form is the primary goal at this point.
- deleted 7y ago[deleted]
- codesternews 7y agohow to replace sugar in coffee? I can not live without it.
- matt_s 7y agoMaybe don't drink coffee? Or replace coffee with some other caffeine source. Or find a less bitter coffee. There are a lot more varieties of coffee that aren't mainstream that don't have the bitterness of mass produced stuff. I detest coffee/food snobbery but have found some lighter roasts that aren't as bitter. Or try different brewing methods.
- darkmagnus 7y agoTry honey or even just a pinch of salt.
- itchyouch 7y agoTry replacing the sugar with fat. Use cream or half and half. For a latte, ask for it to be made "brevee" (brev-aye) which indicates half and half usage. For coffee, I will do 50/50 half and half with coffee. It is quite delicious.
- skellera 7y agoAnyone considering this, breve is almost 3 times the calories of 2% milk (standard latte). While I agree that fat is probably better than sugar, it’s not a calorie cutting decision here.
- cityzen 7y agoDo you like beer? Do you remember how gross it was the first time you had it? Black coffee is much the same. I would recommend buying an aero press and a grinder and start making good coffee. Coffee sitting in a pot all day is horrible. Find the best coffee shop around you and try some French press. It takes a few weeks to get over the flavor of black coffee but I can’t imagine drinking coffee with sugar in it anymore.
- aitchnyu 7y agoThe milk helps retain the bitterness in your mouth for a while. The bitterness of black coffee goes away as soon as its swallowed.
- mrfusion 7y agoHow to replace ice cream?
- hycaria 7y agoSorbet
- kevas 7y agoI don't know how you would replace ice cream. I still eat it--not too often, yet i still eat it. Personally, I switched over to Voskos Greek Yogurt (Fig flavor [which they don't make anymore]). After getting used to that, I started eating other viscus yogurts and that helped me. I'd suggest talking w/ a nutritionist if you're having difficulties finding substitutes to ice cream
- runjake 7y agoMix frozen bananas (the key for texture), some chia seeds, and frozen fruit in a blender.
- dustinmr 7y agoMy answer is I don’t. When I started paying closer attention to my diet, I realized that while cutting so many things out, I needed a mental release valve. So ice cream gets a pass. I allow myself how ever much I want whenever I want. So yeah, initially I found myself eating a pint occasionally. Or twice a day. But I also found myself feeling like crap afterwards. Since I’m paying more attention to my body’s signals, I noticed it where I wouldn’t have previously. And magically, I eat less ice cream than I used to, in addition to all the other diet improvements I’ve made. Sure, I still throw back a big bowl occasionally when I feel the want, but usually not. And my other results have been good. Partly because i have this vice available. Which is, let’s face it, a pretty mild vice.
- ZeroFries 7y agoTo add to this: meal habits are important. Try eating 20% slower and more mindfully. Note how full you feel at any given moment, and stop when you're 80% full.
- sithlord 7y agoThis is only really accurate if you are fairly sedentary, and are trying to lose weight. If you are active, chances are you are not getting enough calories.
- kevas 7y agoThis is still my biggest problem. I'll still scarf down a 2LB steak and then regrets it. ---- Can you please elaborate on different methods you've used in the past (current) to help slow down your eating habits, please.
- screye 7y agoI had (have) the same problem. I have realized it is rooted in me eating in the kitchen, the second the dish is ready. If I serve it in a plate, sit down on a table and eat it as I consume some media, then it helps slow down the eating process. Having a glass of water with me also helps. Similarly, eating lunch with coworkers is usually helpful to slowing down the eating process too.
- pdimitar 7y agoMe and my wife get her tablet in the kitchen and play a video of a game tournament on it while eating and discussing it. It helped us enjoy our meals and eat slower. Having a slight distraction while eating is IMO the key.
- qnsi 7y agoYou can also try reading the book Joy of Half Cookie. It gives some practices in section two on how to eat more mindfuly
- ZeroFries 7y agoOne tip is to not wait until you're ravenous to start eating. Another is to try and savour each bite, noting the flavours, letting the fat melt in your mouth, etc. And finally, counting the number of times you chew each bite is supposed to be effective, if not tedious.
- return0 7y agoGo on, let's hear the Intermediate version :)
- kevas 7y agoWhat part? overall?
- sytelus 7y agoI would absolutely recommend against doing any machine-supported exercises. I have watched tons of people ruining their fitness with these. May be it is beneficial with expert supervision but why do you want to take chances? The best exercises are the ones where you use your body's weight itself for exercise such as squats, pushups etc. https://www.mensjournal.com/health-fitness/the-best-20-minute-bodyweight-workout-for-weight-loss/2-one-arm-one-leg-plank/ https://www.mensjournal.com/health-fitness/the-best-20-minut...
- odessa143 7y agofor us individual who have very hectic schedule, obviously this won't apply. https://tombautista.wordpress.com/2019/04/15/how-to-seriously-lose-fat-without-diet-or-exercise https://tombautista.wordpress.com/2019/04/15/how-to-seriousl...