In DIRE need of fitness advice, weight loss

I think the 16/8 plan would work for you. Based on what you shared it seems to me that you have a slow metabolism and your body tends to store fat easily.

I would recommend cutting out the sandwich and replace those meals with lean protein and greens.

Also, can you go outside for walks? If so, try that first thing in the morning. If not, get on your treadmill first thing in the morning.

Doing some resistance workouts 3 timesptimes week would be perfect. Say Monday, Wednesday, Friday.

There are no shortage of at home workout videos on YouTube these days.

Take it one day at a time. Be positive, believe you can do it and take action.

I strongly recommend journaling with pen and paper. Create a vision of how you want to look and work on it daily.

Sounds very much similar to strategies used to overcome PMO, doesn't it?

Peace and remember, results come from work. Effort = Results.

- Mark

 

A couple of thoughts:

It sounds like you're on the right track with your diet. Intermittent fasting is good but makes it all the more important you eat enough and the right kinds of food in those 8 hours. The goal of eating isn't to not be hungry (there's plenty of garbage you can eat to accomplish that), it's to give your body what it needs in the way of everyday activity plus exercise. The most effective first thing you can do is to cut out all sugars that don't come naturally i.e. from fruit. No white sugar, nothing with high fructose corn syrup, no alcohol (assuming you currently drink). I was shocked how much weight I dropped quickly just by doing this.

Exercise - to be blunt, 30 mins a day on a treadmill is worthless and 20 mins with weights isn't helping you that much either. It would be much better to reallocate your treadmill time to your weight workouts. I dropped 30 lbs doing nothing but making the dietary changes above and bodyweight workouts at home. Those workouts got my heart pumping but I did not do a step of running in any form that whole time. If you really feel you need cardio than look into high intensity interval training. I have seen a lot of guys plugging away on treadmills in my time and literally less than a handful of them have any better bodies than mine or what I would consider "good". Putting muscle on your body will help you lose fat a lot more effectively than hours a week on a treadmill.

I dont know your height but at 265 lbs you're carrying at least 65 lbs of excess fat unless you're really tall. As a result, your estrogen is likely way too high and your testosterone too low. You need to get that back into balance. Do some research on T boosting and E blocking foods and build your diet around those. Hard exercise, preferably with heavy weights, will help too. There are videos and articles all over the internet on ways to NATURALLY build your T so spend some time on those.

Good luck my friend!

 

Hi dogeatdog,

I've used myfitnesspal app on my phone on and off for several years. I always lose weight when I consistently use it. The good part is that you can eat anything you want. But you quickly start changing your habits in order to meet your daily calorie goals. I also stop eating between 8pm and noon. It really helps meet the target. You can adjust to any calorie amount via choosing how much weight you want to lose each week. This helps in setting realistic goals.

good luck,
Jaypk

 

Dude, your plan is really wonderful. I can recommend you only do not forget about muscle mass. I have not seen the info about strength training. Don't think that you want to have sagging skin. I already have some experience in this sphere and recommend you to combine strength trainings with SARM's, but always pay attention on quality. On https://stoneathleticmedicine.com/best-sarms/ you can find an article where to buy really good product) Think that everything will be fine)

 

Hello!

How are your workouts going? Do you still stick to your plan? I'm asking because I think it's not the best one, but if it works for you my comments would be redundant.

 

Great, continue your schedule but also perform calisthenics to gain muscle mass. Even I'm kinda overweight for my age . I'm 15 ,6 feet and 80 kg which is close to overweight , try combining cardio and calisthenics . It's wonderful . I haven't decreased weight for some reason but I've decrease my body fat percentage.

 

Eat less calories, do consistent work .
That simple .

 

I know how hard is to mantain the weightloss.

 

What he said right there. I’m not a fitness expert, but I know someone personally who in his teen was very chubby. He tried everything under the sun. Keto, IF, etc..., you name it. After all the trials and errors, this is his conclusion: Calories in vs Calories out. It’s that simple. Yes yes, we know that hormone and others can have a play as well, but at the end of the day, it’s still calories in vs calories out. And he’s very fit right now.

Continue to exercise, cut down your calories intake and be consistent with it. Don’t rush. Just be consistent and make it a habit. You got to where you are not in one day by eating, but because of your habit of eating junk over the years.

the person that I just mentioned, he’s not on any special diet... just eating normally but reduces calories consumption + lifting weights.

 

same honestly this app helps!

 

Sandwiches are something I would eat if I was bulking because they go down easy as fuck and they actually make you even more hungry so i'd try replacing those with something else if possible. Porridge is pretty filling.

As it pertains to your workout regimen it looks fine.

Honestly, losing weight is all about not overeating, and that's it.

You can work out like a mad man for 7 days a week but if you're stuffing enough food down your throat you wont lose any weight.

That said, working out every day and pushing yourself a little harder each day will put you on a great path mentally and you'll want to eat more healthy and put a cap on the portions so it's really a great advantage with all the mental and physical benefits that comes with it.

Honestly, I can't believe how people deal with their lifes if they're not working out every day, and I'm not saying that "to look down" on someone. I'm saying that as a person who has been dealing with a lot of depression and anxiety and I know if I don't push myself every day in some capacity whether it's cardio or weights I will feel like shit.

Set up goals for yourself. Sugar is a killer. Suger will make you hungry every time. Sugar will keep giving you urges. All. The. Time.

So set a goal to not eat ANYTHING with sugar in it for 7 days. Then extend to 14 and so on. Soon you will notice that you barely have any cravings at all anymore.

 

1. Someone mentioned sugar. I wholeheartedly agree with him on that. My sister put on a lot of weight because she added a lot of sugar into her diet and rarely active. So we told her to cut it down, and guess what? Her weight went down as well, and she’s not even working out. Just normal activities like cooking, cleaning the house, walking to and back from grocery stores etc...

Sugar is really the killer here. I knew about it but switched to natural sugar such as maple syrup, banana etc... but still, it’s still sugar even if it’s healthy. The problem is that since you believe that it’s natural and more healthy, you might even have MORE OF IT! So here’s what you do: Reduce sugar as much as you can. And if you got to have some of it, take the natural kind from fruit or maple syrup but also don’t over consume it.

2. Change your overall lifestyle. I’m very slim, even though sometimes I can eat like a pig. Why? I walk a lot. I don’t drive so that mean I use public transportation.

If there’s a choice between walking up the stair or using the elevator / escalator, then go with the stair! I only use the elevator / escalator when I’m extremely exhausted and zoned out or when I’m late for an appointment or need to be there VERY EARLY. Most of the time I walk up the stairs while a bunch of people next to me use the escalator.

3. Don’t eat after 7pm. I used to eat up to 10 or even 11pm and then shortly head off to bed afterward. And was wondering why I’m not seeing any progress. Now, I stop eating after 7pm, but in rare case when I have a busy day and couldn’t eat much during the day, then I will have some pass 7pm, but most of the time I avoid eating after 7pm. Also I’m not a junk food eater, all this is just habits that I develop.

 

https://darebee.com/

 

1. Research barefoot running.
2. buy barefoot shoes
3. keep doing 16/8 Intermittent fasting
4. sleep >8 hours every night. Get your fat hormones in control
5. wake up and without eating anything go for a run, run as long as you can(12-15 mins beginner is good enough). this is top ketogenesis.
6. DO NOT CONSUME PROCESSED SUGAR. cut out chocolate and soda. You can have cookies/small chocolate now and then BUT NO SODA AT ALL. NO SODA. remember this
7. Repeat and loose 2-3Kgs of pure fat /month.

I would prefer you did this on carbs as its the natural way and it was the way which finally worked for me. But you can try it with a keto diet although I strongly believe Keto is not sustainable naturally and the moment you get off it you get all your fat back.