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Work out advice (I'm a fat F@*& and need to lose weight)
- Thread starter cui bono
- Start date
voodooqueen
DAR Lapsarian
Walk and then run. Find someone who is a runner to give you pointers on form, and make sure to get good, comfortable shoes. Walking briskly will access fat as fuel; running will kick up your metabolic rate.
Eat at least 1200-1400 kcals (otherwise you will mess up your metabolism); cut fat to 20%; up your protein and stay away from bread and sugar (simple carbs.)
Just a start--
Eat at least 1200-1400 kcals (otherwise you will mess up your metabolism); cut fat to 20%; up your protein and stay away from bread and sugar (simple carbs.)
Just a start--
BullGator
Active Member
There is a lot of info on this. Do a search through Docs corner and the PRT board. Basically, everyone is different, and eating less isn't always better (sometimes you can just change what you eat or portion size).
For workouts, start with jogging and running at PRT pace as many times a week as you can (minimum 4-5). Also start with pushups and curlups. Then add in calestetic activities such as those listed on the official OCS website. That was my personal plan. For you, search and decide what's best. But above all: get out there and pound some pavement! Good luck.
Keep this in mind: If you aren't very active and are planning on starting a workout routine (specifically running), don't do too much too fast. Thats what I did and thats how I got shin splints prior to going to OCS.
Hello. I was in a very similar situation as you. I started conditioning back in March weighing 217lbs. As of Monday, I weigh 184. having, "been there", don't get discouraged if you feel nothing is happening. It takes time, and above all dedication.
I did a google search a short while ago and searched for Navy Workout Routines. I found a site, http://www.teenbodybuilding.com/brent2.htm and used the navy seal routine. (on link). It seems rather simple and no need of an actual gym as you mentioned. One thing I recommend, do not feel you MUST do each week by week. I consulted a few of the athletic trainers at my University and they said, If you need 2 weeks to do each week, do it.
Hope that helps you.
I did a google search a short while ago and searched for Navy Workout Routines. I found a site, http://www.teenbodybuilding.com/brent2.htm and used the navy seal routine. (on link). It seems rather simple and no need of an actual gym as you mentioned. One thing I recommend, do not feel you MUST do each week by week. I consulted a few of the athletic trainers at my University and they said, If you need 2 weeks to do each week, do it.
Hope that helps you.
Body for Life & Eating for Life. Simple and effective. Mix in a bit of www.myfitnesspal.com for tracking and you can lose a lot of weight. I lost 50 lbs in 77 days during my last deployment. I guess I needed the diet. Kept it off for a year now too!
Build yourself up to where you can run for 45-60 minutes at a comfortable (able to talk with your buddy) pace; then throw in some interval training (run 200m in 45-60 sec, rest 2 mins, X 8). Start with 2 workouts a week, building up to 4. And do pullups, pushups, and situps.