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Anybody have opinions on a rowing machine versus an exercise bike? I gotta do something to get more active and one of these seems like my most economical option.
Joined a new gym with more weight options, and an indoor track and pool. I'm trying to avoid hiring a personal trainer, so does anyone have any good books/websites/videos on strength training? I've got the book "New Rules of Weightlifting for Women" and I've followed a modified plan of that for a while but I'm kind of tired of those routines and trying to find other options.
Joined a new gym with more weight options, and an indoor track and pool. I'm trying to avoid hiring a personal trainer, so does anyone have any good books/websites/videos on strength training? I've got the book "New Rules of Weightlifting for Women" and I've followed a modified plan of that for a while but I'm kind of tired of those routines and trying to find other options.
If you're specifically looking to get stronger, I'd recommend the Starting Strength program. You can find it online and there's a book for it as well. It emphasizes the importance of form and full-body movements, and is good for building a base of strength before going into more specified programs and isolation exercises. All the lifts are 5 sets of 5 reps, and you increase the weight pretty much each workout until you start stalling (which, if you're new to strength training, shouldn't happen for a little bit as long as you're getting enough calories and sleep). The program is a bit leg-heavy though.
Reddit has a really really good wiki for fitness: www.reddit.com/r/Fitness/wiki/index. I would recommend reading and digesting that before deciding what direction to go in with a program.
And on YouTube, Alan Thrall has a number of videos that are great. He's a good teacher and knows what he's talking about.
How to lose 20 pounds in 2 months. Aaaaaaaaaand GO.
starting points: i don't work out, i've even stopped hooping. :/ i am very busy, i eat like shit, and my apartment complex does have a very basic gym that i believe is open 24 hours a day, but i haven't gone to a gym consistently since high school and don't know which machines are best for what and how to properly use weight lifting machines. i prefer working out in my own apt anyways though. just like being able to watch tv or something to distract myself from sit ups or squats or whatever...
How to lose 20 pounds in 2 months. Aaaaaaaaaand GO.
starting points: i don't work out, i've even stopped hooping. :/ i am very busy, i eat like shit, and my apartment complex does have a very basic gym that i believe is open 24 hours a day, but i haven't gone to a gym consistently since high school and don't know which machines are best for what and how to properly use weight lifting machines. i prefer working out in my own apt anyways though. just like being able to watch tv or something to distract myself from sit ups or squats or whatever...
So, gyms can definitely be boring. I feel you there. But I have knee issues that don't allow me to do things like run outdoors, and thus I've found ways to make the gym more enticing. Mainly, music helps. Some people like to watch a show while they work out but I've found that that makes me work out less intensely than when I am listening to good pump up music.
Mixing together cardio w weights it the best way to lose weight. Doing 20 or 30 mins on elliptical or bike, then another 20 with weights (rotation of legs, arms, abs machines).
When the weather is nice, I try to take hikes as often as possible. Allows for really nice reflection time
Considering you've found the need to respond to my threads as if you are threatened by me I offer you some peace my confused counterpart. May you find peace in your restless soul.
How to lose 20 pounds in 2 months. Aaaaaaaaaand GO.
starting points: i don't work out, i've even stopped hooping. :/ i am very busy, i eat like shit, and my apartment complex does have a very basic gym that i believe is open 24 hours a day, but i haven't gone to a gym consistently since high school and don't know which machines are best for what and how to properly use weight lifting machines. i prefer working out in my own apt anyways though. just like being able to watch tv or something to distract myself from sit ups or squats or whatever...
Today marks the one year anniversary of my trying to get in shape. I dropped from 196 to 169. I'm no expert but based on my experience, the most important thing is making a commitment to yourself. You can't do it all at once. You're not going to have a body transformation in two months. You need to accept that it's a long-term process and commit to it.
I'd recommend making a real commitment to the gym based on your realistic availability. When I started, I promised myself to go to the gym 3 times a week for 3 straight weeks. If you can only go twice, then go twice a week. The key is to make a commitment and stick to it. Make it a habit.
Eventually, you'll realize that the gym is not enough. But it's important to develop that habit because worrying about diet AND establishing a gym habit is too mentally daunting. Once you're a regular at the gym, start to worry about diet.
Diet is about 80% of the process. As a general rule I recommend you only drink water. Avoid bread and cheese. Avoid all things that you know is garbage (ice cream, cake, sugar/sweets). Eat some combination of fruit/oatmeal/Greek yogurt/protein bar in the morning. Have a protein and vegetables for lunch and dinner. Google how many calories you should be eating and try to stay in that range. Don't worry about fat or general macronutrients in the beginning. Just eat MORE healthy than you are now, and train yourself to eat healthy portions. You're going to need to make time to cook. I recommend cooking for the week on Sunday. This way you can plan ahead what you'll be putting into your body. Over time, this process will become more efficient.
Once you do this, you will start to see results. It will snowball from there. I wouldn't even worry about anything beyond that for now.
You're not going to have a body transformation in two months. You need to accept that it's a long-term process and commit to it.
20 lbs for me won't be a body transformation. It is a start. And going from doing nothing to actually paying attention to what I eat and making an effort will probably get me most of my goal in 2 months. I lost 50 lbs in 6 months 2 years ago, almost entirely from hooping. I didn't change my diet at all. Since I've moved to Texas, hooping hasn't been happening as much because I just don't have the time and it is just too hot outside to do it (which is finally starting to change now that it is cooling down a little). I haven't weighed myself in a while, but I know I've gained at least 20 of those 50 lbs back in the past year. Which is really starting to get to me. Clothes I bought when I lost the weight haven't been fitting as well, I'm feeling restless and depressed... etc.
Your suggestions are all good. And I like the idea of establishing a routine gradually... What I really need help with is what sort of meals to cook that are easy and effective. Everything I have found online are fairly involved weekly meal preps with some complicated recipes for things I've never eaten before. What are some good starter meals that are easy to make? I don't want to eat chicken every day, so what are some meals that provide variety in your week? That's where I'm getting stuck. I know some basic meals, but like I said, they get redundant and if I fall into that then I will not last.
I do love eggs and yogurt, though not a fan of greek yogurt- the texture is weird. Any other easy, quick snacks that are sorta grab and go? (I could easily hard boil a bunch of eggs at the beginning of the week to have them just in the fridge.... about how long are they good for? 4-7days? less?)
edit: and congrats on one year strong! that is impressive!
How to lose 20 pounds in 2 months. Aaaaaaaaaand GO.
starting points: i don't work out, i've even stopped hooping. :/ i am very busy, i eat like shit, and my apartment complex does have a very basic gym that i believe is open 24 hours a day, but i haven't gone to a gym consistently since high school and don't know which machines are best for what and how to properly use weight lifting machines. i prefer working out in my own apt anyways though. just like being able to watch tv or something to distract myself from sit ups or squats or whatever...
I agree with Jimmy in that losing weight is mostly diet, though I'd push that figure up to 90% instead of 80%. To put it in perspective: two Oreos is about 90 calories. For the average woman, running one mile burns approximately 90 calories. Is it easier to run a mile, or to not eat two Oreos?
Can you lose 20 pounds in two months? Yes, but recognize that this is within pretty much the max limit of what a person should lose while still being within healthy limits. Ten is more realistic, and definitely still something to be proud of. Losing weight isn't easy or comfortable, and it requires discipline. Each winter I intentionally gain about twenty pounds or so, and then intentionally lose about half of it or more starting in about April (I gain muscle and fat, then try to cut just the fat while minimizing muscle loss). I've been doing this for several years, so dieting isn't really anything new to me.
Tips: drink water, lots of it. Hunger is often dehydration in disguise. Drink water instead of juice. Water instead of soda. Water instead of alcohol. I've really come to love the Mio water flavorers, because they add a lot of flavor without adding calories. Much better than juice as far as calories are concerned. And losing weight IS about calories in vs. calories out. And another note on alcohol: when you drink, your body focuses on processing the alcohol before burning the calories you eat while drunk, so drunken munchies are legitimately more likely to make you gain wait than if you ate the same food while not drunk. My science and terminology may not be 100% correct there, but I've gathered that eating while drinking alcohol is worse for you. Just something to keep in mind.
As for what to eat: focus on protein and fats. Carbohydrates are good, but they have a general tendency to come with a large amount of calories with a low amount of nutrition. They also fuck with your insulin and therefore blood sugar more than protein/fats, so you're more likely to get hungry after your carbs are burned off. Proteins and fats are more satiating long-term. Think chicken, lean beef, avocados. Fats DO tend to come with a higher amount of calories, but avocados are actually the most nutrient-dense fruit so it's a bit of a trade off. Now, I won't pretend that reducing calories is easy or pleasurable. It's not. Pizza and ice cream and beer are fucking wonderful. Being hungry just flat-out isn't a great feeling. But I've learned to just drink water and maybe some coffee when I'm hungry and trying to lose weight (caffeine is an appetite suppressant), and I manage. I've learned a great deal about what personal discipline means, and to me that's been a greater benefit than when the last bit of belly fat leaves and I'm rocking a six-pack. Though that feels good too.
The most effective way for me has been to get a rough estimate of how many calories it takes just to be maintain my current weight (known as TDEE or Total Daily Energy Expidenture) with an online TDEE calculator, and then track every calorie I eat so that I eat 500 calories less than that per day. This will roughly lead to a loss of one pound per week, which is about the max I want to lose in order to lose fat without losing hard-earned muscle as well. I've also noticed that tracking every calorie makes me very neurotic though, so I'm a little more lax with it now because my mental health is important.
And that's just diet. I'm currently on the #gaintrain because I'm living that #swolelife so I've had a couple beers and that's why I'm so wordy and chatty, but hit me up if you have any questions regarding exercise. If you don't have any specific goals other than losing weight, I'd basically say just try to move more. Pick any workout routine that's probably available on YouTube and do it consistent. Do that while reducing the amount of calories you consume and you will lose weight.
You're not going to have a body transformation in two months. You need to accept that it's a long-term process and commit to it.
20 lbs for me won't be a body transformation. It is a start. And going from doing nothing to actually paying attention to what I eat and making an effort will probably get me most of my goal in 2 months. I lost 50 lbs in 6 months 2 years ago, almost entirely from hooping. I didn't change my diet at all. Since I've moved to Texas, hooping hasn't been happening as much because I just don't have the time and it is just too hot outside to do it (which is finally starting to change now that it is cooling down a little). I haven't weighed myself in a while, but I know I've gained at least 20 of those 50 lbs back in the past year. Which is really starting to get to me. Clothes I bought when I lost the weight haven't been fitting as well, I'm feeling restless and depressed... etc.
Your suggestions are all good. And I like the idea of establishing a routine gradually... What I really need help with is what sort of meals to cook that are easy and effective. Everything I have found online are fairly involved weekly meal preps with some complicated recipes for things I've never eaten before. What are some good starter meals that are easy to make? I don't want to eat chicken every day, so what are some meals that provide variety in your week? That's where I'm getting stuck. I know some basic meals, but like I said, they get redundant and if I fall into that then I will not last.
I do love eggs and yogurt, though not a fan of greek yogurt- the texture is weird. Any other easy, quick snacks that are sorta grab and go? (I could easily hard boil a bunch of eggs at the beginning of the week to have them just in the fridge.... about how long are they good for? 4-7days? less?)
edit: and congrats on one year strong! that is impressive!
Chili, with no rice. Use ground turkey and a few cans of beans with diced tomatoes. VERY high in protein, and low in calories for how filling it is. Great for the winter too. Makes you fart a lot though.
Nuts are very filling and good for energy, but also high in calories so they might not be the best choice for your goals. Same with avocados. Idk how you feel about veggies but look at your greens - broccoli, asparagus, cauliflower, spinach. They tend to be filling without contributing many calories. The problem I have with them is that the full feeling only last for a short time, and then I'm hungry again.
Celery or an apple with some peanut butter can be good. Eggs are great. And I do love my protein shakes.
As a general rule, I try not to buy anything at the supermarket if it's in a package. Exceptions include bottled water and Greek yogurt. I recommend chobani 100. It has some sugar but is worth it.
Thank you guys so much! That gives me a really good starting point for shopping tomorrow and lots of good tips to start working things in throughout the week!
As far as chili goes, when I make chili, I actually add a lot of veggies to it. You really can't tell. I chop them up really small and just throw 'em in. Mushrooms, zuccini, carrots...
Welcome back Bonz, but I do not find it strange that your presence being requested in the Orgy thread and then you showing up, like it was the quacking Bonzai Bat Signal.
Nothing in particular, just was curious if there was a certain place to be. Are the two of you training for any kind of race or anything in particular? I'm training for my first full marathon and I love the running part, just not how much time it takes every week to do it.
Nothing in particular, just was curious if there was a certain place to be. Are the two of you training for any kind of race or anything in particular? I'm training for my first full marathon and I love the running part, just not how much time it takes every week to do it.
I haven't run an actual race since high school (I'm a college freshman now). I mainly run just to stay in shape.
I'm on the Health and Wellness Committee at work (which is a whopping two of us!), and we luckily get a pretty decent budget to work with as our insurance company gives us a hefty sum to promote health and wellness. I am trying to brainstorm interesting ideas, and hopefully a few ideas that aren't aimed at those looking to lose weight like so many things are. We do seminars throughout the year on a variety of subjects (food, stress, exercise, etc.), are about to do Weight Watchers at Work (offered at a 75% discount for a period of time), and are about to start a fitness challenge (based on steps, lots of prizes). We have lots of "Trinity Health and Wellness" water bottles to use as incentives, and Fitbits for giveaways at the seminars.
Welcome back Bonz, but I do not find it strange that your presence being requested in the Orgy thread and then you showing up, like it was the quacking Bonzai Bat Signal.
I'm on the Health and Wellness Committee at work (which is a whopping two of us!), and we luckily get a pretty decent budget to work with as our insurance company gives us a hefty sum to promote health and wellness. I am trying to brainstorm interesting ideas, and hopefully a few ideas that aren't aimed at those looking to lose weight like so many things are. We do seminars throughout the year on a variety of subjects (food, stress, exercise, etc.), are about to do Weight Watchers at Work (offered at a 75% discount for a period of time), and are about to start a fitness challenge (based on steps, lots of prizes). We have lots of "Trinity Health and Wellness" water bottles to use as incentives, and Fitbits for giveaways at the seminars.
Any other ideas?
We got the execs at the insurance company I work at to buy into 5k Fridays. Folks can dip out a bit early on Friday on the company to run a course they laid out here at our campus.
We also offer Wellness mentoring that folks seem to have really started to use.
My fitbit has been on the fritz for weeks now, but I just ordered a new one! In-store pickup, so hopefully I'll have a fully functioning fitbit again this afternoon! Woohoo!
Welcome back Bonz, but I do not find it strange that your presence being requested in the Orgy thread and then you showing up, like it was the quacking Bonzai Bat Signal.
but I do not find it strange that your presence being requested in the Orgy thread and then you showing up, like it was the quacking Bonzai Bat Signal. 
