OK, ok, ok...new to this and I have been reading posts but....

[MaligntRED]

I have been reading posts and everything but i still feel like I am totally lost. It has been a month since I have gotten serious about losing weight. I have went through all my life being overweight and I have gotten to that point to where I am ready to do something about it. A month ago, I weighed 355lbs, I went up to 360lbs. and I am now at 349lbs. I am happy that I realize that I can do it. I have been watching what I have been eating as well as how much, been eating salads, been eating tuna for the protien. I have cut out all the "junk"...you know, potato chips, donuts, all that forbidden stuff. I have been drinking water by the gallons...it's all I really drink anymore (roommate complained the other day because I haven't made any tea in three days). I know that drinking water is the best thing for weight loss because Water seems to act as a natural appetite suppressant that people on diets who do not increase their water intake will find themselves feeling "hungry" much more often and more severely than those who do up their water consumption..and that consuming enough water allows the kidneys to function optimally and enables the liver to become more efficient at metabolizing fat. The result is an increased fat burning capacity in the liver. I have been taking Stackers 2 fat burner. I have been walking 30 minutes a day (ok, not every day but I am almost there) and doing crunches 50 regular crunches and 50 reverse crunches (at least that's what I know them as, it's where you bring up your legs~again not every day like I should). I have been told that I should lose the weight first before I begin working with the weights...because muscle is weight and it would discourage me if the scale doesn't move (I weigh myself once a week on the same day...I don't keep one of those demon machines in my house, I have TOO many obsessions to deal with without adding that one). I was told that walking was the best thing for me and that crunches was the best thing for tightening up my midsection. I have this really huge roll of fat, it's not so bad in the upper section but it really hangs down low in the lower section and that's what makes me look really REALLY bad. But in the past month "it" has changed and doesn't hang as low (WooHoo!!) and I can feel the change in my body.

Right now...I am open to all hints and tips from people who are definately more knowledgeable on losing weight. There are so many things I have read out there....so if anyone has any comments......................

 

[Sassy69]

Candice -

Welcome to the boards and it sounds like you are off to a solid start! Both in setting up the lifestyle as well as managing your expectations. Lots of people decide they are fat, want to do something about it, then ask "what can I take that will give me muscle and make me lose 20 lbs FAST?" Nope. Personally I've been lifting since I was 15, but I still battle the same damn 10-15 lbs I got w/ puberty as well as whatever is my current weight complaint du jour. The secret is consistency and patience. Congrats - you've got that down already!

Walking is an excellent way to start - once you get the 30 min thing down, start changing it - add 10 min each day, or alternate speed walk/regular walk every other block, carry 5 lb weights. Every week or so add something so that you are letting your body know that it can't get content at the present level!

As far as ab work - its not the quantity of sit ups you do, but the quality. Also know that there is no such thing as "spot reduction" - for most people the only way their 6-pack will ever show itself is if they get their body fat way down. I did a bodybuilding comp last year and couldn't get a 6-pak to show at 8% bf - diet will bring that out - not all the sit ups in the world. As with the walking, you might want to change up what you do with the situps every week - maybe do 3 sets of 15-20 where you hold them at the top, breathe all the way out. Make sure you breathe out as much as you can at the contraction. And then release slowly. You can do some monster ab workouts with slow, tight, fairly low number of reps!

Also as part of your meal plan, try to do 5-6 small meals spaced 2-3 hours apart.
Eat most of your fruits earlier in the day, cut the starchy carbs (e.g. rice, potatoes, etc.) by about mid afternoon and eat only protein and carbs in the form of green leafy vegetables for dinner.
Don't eat after 8 PM or so. If you get hungry after that, eat a small portion of protein or even get some low carb, good quality whey protein mix.
Make sure you eat a good breakfast with some carbs in it as well, like oatmeal or a sprouted grain bread. You might want to watch intake of wheat (e.g. wheat bread, etc.) because many people have allergies to it.
And in general just stay away from processed foods (E.g. white bread, white rice, junk food, etc.)
And get some good quality fats in your diet - a good option is flax seed oil - you can mix it in with some juice or something in the morning. You can get it at most nutrition stores in liquid form. Its not the greatest tasting stuff, but its great for you. Nuts and seeds are also a good fat source.
And dont' be afraid to eat some good lean red meat every now and then.

OK... lots there. Make sure you take a good multivitamin too. You mentioned tea - water is great but sometimes it gets boring. Green tea is a great anti-oxidant that also gives you a different taste. And in general you are probably better off avoiding diet drinks and stuff w/ Nutrasweet if you can. I used to be addicted to Diet Coke -- but been off for 2 months w/o missing.

One other thing to watch with your Stacker supplement - I'm not familiar with it, but in general its good to "cycle" supplements like every 6 weeks or so go off for a few weeks to give your body a chance to operate without the supplement. Sometimes the body can get desensitized to things and they just dont' work anymore - eg. thermogenics with ephedrine or herbal effedrine (ma huang). Sometimes you just need a break from them.

Again welcome to the boards - you will find LOTs of info to most of your questions and LOTS of support!

~ sassy

 

[keiko]

Hi! You might want to use an on-line food and exercise diary to chart your progress. I do, and it's greatly helped me see how much I'm eating (too low a total of calories will stall you). It's called www.FitDay.com.

I eat an Isocaloric Diet which means I divide my daily total into 3 equal parts of carbs, good fats and protein. It's worked for me and it's easier and more "real world" than Atkins, low-fat, etc.

You might, also, as you progress in your walking, want to start with the weights. While it's true that you might see the scale go up,you'll see your body get tighter and your clothes get looser, as muscle is more dense than fat. And it's a real kick to see how much you can lift! It's an ego-boost.

I woulnd't worry about the crunches--you can't spot reduce, and your total muscle mass won't really benefit from them.

Also, the more muscle mass you have, the more fat you'll burn, even when asleep.

 

[Snow White]

Hi Candice
I too think you should start with weights. The more muscle mass you have, the higher your metabolism and the more overall calories you'll burn. Sassy is dead on with the diet part. 4-5 small ones a day will do the trick.
Since you've been walking now for a while, pick a date, say 1 month from now, and start to speed up the walking to a brisk pace. Then, pick another date, than start a mild jog. Good luck to you and stick with it!

 

[Phemomena]

hello, and welcome to the boards...

okay let me start off, by saying, straight up (and puleeease don't take offence or be scared off, i'm usually the one that will tell it like it is )... you've got a long ways to go... at 300+ lbs, you need to concentrate on making a lifestyle change, not just doing a few exercises for awhile... buttttt... you've DEFINATLEY made a step in the right direction... DONT STOP NOW!!!!

in fact, at this point, this board may not be the most appropriate place for you to get all your fitness information... please don't take that as a reason to go away and never visit us again... read read and read some more... you'll learn lots, but keep in mind that a lot of the girls that post on here are in fitness competition shape and have been training for years and years... soooo, don't 1) try everything we suggest and 2) feel discouraged by the progress...

it sounds like you've been judging your own progress properly (looking at your own body and not comparing), please continue to do that... do not start comparing to other people, especially some on this board...

other heathly websites that you may want to check out are www.fitness.com, www.cyberdiet.com (i love this one, it has a great food database that lets you know calories of what you eat), www.thriveonline.com, actually there are lots out there, use a search engine, and you'll find them

basically Sassy has given some great advice, i'll throw out a few more things... at this point in your weight loss, diet IS everything... you will not be able to do the exercise if you don't give yourself enough proper food... many people who have some weight to loose think that starving themselves is the answer... its not... what you need is a slight deficit in calories, but clean calories.... (veggies, lean proteins, and healthy fats (yes fats!))... basically don't fall for the low-fat cookies, low fat icecream ect, cut the processed foods completely... if you can't pronounce an ingedient on the label, don't buy it...

once you fuel your body, you'll need to exercise... sassy has said most of it there, don't just work the abs... you have other muscles too... get to the gym (get a trainer if you can, they'll help show you the ropes) and start lifting weights... a lot of people say don't weight train until you've lost the weight... forget that... just use light weights, be cautious about it and use good form, once the weight starts coming off you'll be able to do more, build more muscle and help incinerate the fat even more!

okay, here comes the reality again... this isn't going to happen overnight... it isn't even going to happen in months and months, reality is this may take years to happen, but the good news is, if you stick to our advice, IT WILL HAPPEN, i guarentee you that! the slower and more consisteintly the pounds fall off, the more likely you are to keep them off, for life... a long and healthy life!

keep up the good work, stick around and chat with us... and give us lots of updates... i'm sure you'll progress and we love to hear about other's progress!!!

ps... If you haven't already, please go see a doctor and get all appropriate tests done to rule out medical conditions (i.e. thyroid or others)... especially if you are taking thermogenics!

 

[flex4life]

Welcome to the boards Candice!
Yes, get to the gym and lift some weights! Resistance training along w/ your walking will speed up fat loss - muscles are a boost to metabolism.
Just wanted to add a bit of support for you.
Congrats on your desire for a lifestyle change!
Hoping to hear more of your progress soon!
Flex

 

[new@gettinbig]

Hi and welcome!! I wont repeat what the others have already said...You are on your way...You just need to keep this ATTITUDE and keep going, even when it gets rough and it looks like it is impossible...keep going! It takes time, and patience. You will have good and bad days, so be ready for this. It is a lifestyle change...NOT A DIET! Its a healthy way to live. You have be positive and set goals. Write down your goals, set realistic ones and do what it takes to get there. If you mess up, thats ok, just dont stay down and feel sorry for yourself, get up and get going again. You gotta BELIEVE in yourself and visualize.....Heavy weight training=fat loss....lean body mass....boosts your metabolism.....burn more calories at rest......BETTER PHYSIQUE!!!!! Keep doing what you are doing, gradually increase your cardio time, mix up your workouts and stay close to these boards for information and support!

 

[flex4life]

I was just going to add the part about the pics...Warlobo beat me to it!
And as soon as those clothes no longer fit, toss them out! They are no longer an option for you. ok, maybe save one piece so you can look back one day & see how far you've come when you put it on & they drop to the floor.
Keep the drive & determination!

 

[luv2workout]

I know it can be confusing and whole lot of info. to try to figure out all at once, but knowledge is power!!! I just wanted to tell you good luck!! I applaud you for your efforts....and yes do take some pics!!!

 

[target]

would anyone recommend AS to her?

Since the more muscle you have the more fat you burn would anyone recommend an AS to her to build muscle? Or clen? Or would that be a bad idea for her since she is in the beginning process of losing weight??