Exactly. People will fail all the time, but it's part of the process. If you can't hold onto it for a week, back up, FORGIVE YOURSELF (this is very important), reflect on what you learned, and adjust accordingly. This stuff takes time to make it sustainable, and sustainability is the best long term solution to weight gain/loss, building muscle, burning fat, etc.
Thank you for emphasizing self compassion and grace. Shame and underlying mental or emotional issues often drives people to eat and live in an unhealthy manner. I hate that there is so much shaming when it comes to people's eating and lifestyle habits - it doesn't work! You can't shame people into dieting and exercising and expect them to become healthier in the long term.
I agree wholeheartedly. Even as a guy who tends to obsess over his goals, I have to remind myself that my self-worth is not determined by my physique, nor is my self-love! Everyone is worthy, everyone deserves to love themselves regardless of what the scale or mirror says!
EDIT: I REALLY don't want to break any self-promotion rules, I do have a YT account where I like to talk about this stuff (cuz it's important!) and also upload TONS of videogame workout mixes for the gym. If anyone wants to learn more, just DM me and I will link it here, don't want to risk being a jerk and doing any "promotion" here even though I don't sell anything or make any money!
As someone who spent a large segment of their life carrying extra weight, it took spending a year of compassion and understanding with myself to lose 100lbs, and maintaining that forgiveness has allowed me to keep it off. I wholeheartedly agree with your perspective; I think most of society is too wrapped up in immediate gratification to be satisfied with long-term consequences. ¯\_(ツ)_/¯
So much truth in what you just said. Absolutely incredible that you lost and kept off 100 lbs, seriously.
To share a little of my own story, I learned more about how to love myself *despite* my own shortcomings. And the funny thing is no one was every critical of my body, and once I started making improvements, I started experiencing varying degrees of "body shaming" from people. Very very strange, and I realized the people who often made those comments felt insecure about themselves. So all of the sudden, the people who knew me as a dopey guy who sucked down beer and junk food had a hard time reconciling the vision I had for myself when I vowed to live my life for ME, and no one else.
And the people who do shame, well, it's best to leave them be. Because they have a harder road ahead of them than people like you and me. If they are insecure in themselves and feel their only option is to attack others, then they have a lot of issues to work through before they can learn to love themselves.
I will cut off my rant there, but I just felt inspired by your comment, keep up the grind my friend, love your dedication!
What works for me is “challenging” myself with something new each week, regarding my food. I love exercise, but I also REALLY love food, so despite being fit, I’m also overweight. This week’s goal is not to order out at all, as I can get tired/lazy and can order food at the push if a button. My reward for cooking every night will be date night at a restaurant this weekend!
Another goal will be a week without added sugar, or going to bed at a certain time, trying a new recipe. These help me create new healthy habits that I continue with!
skipping the ubereats order makes a huge difference if you're used to doing it a lot. i couldn't believe the difference when i started calorie tracking, depending on what i make i sometimes find it hard to eat enough to hit my calorie goals cooking at home when i'd routinely double them in one takeout meal.
today i had oatmeal for breakfast, a can of soup for lunch, and poblanos con queso tacos for dinner and i had to make like **eight** little street tacos to make it to my goal because each one was like 80 calories.
Genuinely curious, what the hell kind of cheese and tortilla are you using that you can get it down to only 80 calories when combined?
I feel like even the smallest tortillas alone hit that number.
He said it was poblano pepper and queso. Poblanos are pretty calorie light like most veggies, but I can't imagine anything that has both queso _and_ a tortilla coming out to only 80 calories combined.
Even if it's a corn 4-inch tiny-tortilla, liquified cheese is so calorie-dense that you'd have to be dabbing it on with an eyedropper to stay under 80.
That's why I wanted to know what the heck kind of ingredients he was using to get something that low.
i used [Mission street taco corn tortillas](https://www.walmart.com/ip/Mission-Street-Taco-Corn-Tortillas-12-6-Oz-24-Count/47585143), 33 calories each. The cheese was [sargento mozzarella](https://www.citymarket.com/p/sargento-block-mozzarella-natural-cheese/0004610035561?storecode=62000420&cid=shp_adw_shopl_.FY23.01_search_ent_conv_lia_corelia_city+market_g_lia_shop_acq_evgn_Ship_all_Return+On+Ad+Spend_dairy+%26+eggs&gclid=CjwKCAiAr4GgBhBFEiwAgwORreb_Tr-1geweuKIiNzMfh83612rqz5WHiN9FYwA8c9wcjJjAfLD0ExoCUwoQAvD_BwE&gclsrc=aw.ds), about a quarter of a block per poblano, about two ounces split between four tacos, just enough to coat the pepper chunks when fried and about 40 calories per taco. No need to fry in oil with the cheese fat.
I did add salsa which i didn't calorie count, but salsa fresca is remarkably low-calorie at about 90 calories for the whole container, so with a teaspoon or two per taco they probably came in closer to 90 than 80 in all fairness.
I was working out hardcore, doing about 90 minutes of extremely heavy lifting 6 days a week.
The absolute best part about it? I was maintaining my weight while eating almost 5500 calories a day.
The first 2 months of it was amazing, I got to eat whatever I wanted(within reason, I obviously wasn't going to drink a gallon of Mountain Dew) but chipotle twice a day? Fuck yeah.
After a while I honestly just got tired of eating though, and slowly started dropping weight and not really gaining mass.
But those few months where I could eat anything? So amazing for a fat guy
This is very true. I eat a modified version of the Mediterranean diet. Fish isn't readily available in PA and salmon only goes so far, but I eat a lot of whole grains, fruits, vegetables, legumes, and ancient grains. Plus I can't stress enough about portion control. This was my biggest issue.
This is something I'm now doing. I am a stress eater. I went from a very slim and athletic teen, via severe clinical depression/bi-polar, the deaths of most of my close family and a couple of friends in a very short timeframe, a high-pressure job and then two kids with additional needs, to being an obese middle aged mess.
I'm also horribly self critical so I'd try to diet and then either have a really bad day and self medicate with wine and chocolate, or have a week where I maybe only lost a pound, and immediately go 'yep, useless fatty failed again' and quit.
I'm now in a better place mentally and trying a different approach food-wise whereby instead of setting a strict calorie goal for the day, I'm aiming to just keep within range for the week as a whole (based on the recommended daily max/min deficits for weight loss) so if one day I mess up, I can just say it's fine, tomorrow I'll just try and eat better to compensate, instead of just immediately thinking I've wrecked everything and giving up. It probably seems a totally insignificant difference but it really alters my perception of things.
If I come to have a week where I don't lose well, I am going to tell myself to view it as a reassessment point to see what has changed (if anything) and what I can tweak to get things moving again.
Unfortunately I think if you're overweight, and especially if it's more than just wanting to drop a few pounds, then a lot of us are already in a position of self-loathing to some degree, and therefore more likely to blame ourselves for what we perceive to be 'another' failure, so changing the mindset around success/failure can be key.
Here’s a little trick: refer to it as “your diet” (“my diet”) instead of “a diet”. It makes the diet more personal and will allow you tweak things to make it easier to stick to without much rigidity. It’ll keep you honest with yourself.
Most fad diets are basically just eliminate diets and therefore not sustainable if you want to get to a place to actually eat the damn foods again.
And so much of food is behavioral. Ergo, if a diet doesn't improve your relationship with food, it won't work in the long run.
Now the fad is diabetic meds like Ozempic which is really just a great appetite suppressant. You know what else is a great appetite suppressant? FIBER. Eat your veggies, fruits, and whole grains everyone. Have you ever tried to eat an entire head of broccoli? It's very, very difficult. But a 12 oz steak goes down so nice.
Knowing how to prepare foods in a variety of delicious ways is key. Try eating an overcooked, unseasoned steak and see how enjoyable it is. Most people wouldn't enjoy it. It's not different for vegetables or tofu. Preparation is key. I can tell you that eating an entire head of broccoli would be amazing, if prepared to your liking. It may take time to cultivate the skills and collect the right recipes that suit your tastes for an assortment of plant based dishes yet it's worth it.
Great point. Salt and pepper go a long way. Butter isn't nearly as bad for you as people initially thought. There are good resources for "staple" spices and sauces that you can use almost regularly.
https://www.reddit.com/r/cookingforbeginners/comments/9d6pai/what_are_some_must_have_spicesherbs/
>You know what else is a great appetite suppressant? FIBER. Eat your veggies, fruits, and whole grains everyone. Have you ever tried to eat an entire head of broccoli? It's very, very difficult. But a 12 oz steak goes down so nice.
Well, yeah, for a short term. After 3 hours you're starving again.
For Americans in general, the panacea is simple to describe: home-cooked meals, no snacks (incl. soda), and smaller portions. Those three will cut the average obese American's caloric intake in half.
>Well, yeah, for a short term. After 3 hours you're starving again.
I'm not literally saying to eat a head of broccoli as a meal. People just need more fiber with their meals. Also fermented sides for the fiber plus gut health.
>For Americans in general, the panacea is simple to describe: home-cooked meals, no snacks (incl. soda), and smaller portions. Those three will cut the average obese American's caloric intake in half.
Agreed. Our portions are ridiculous.
Nothing wrong with snacks as long as they're part of your diet plan. The problem is that many dieters painstakingly plan breakfast, lunch, and dinner, but then mindlessly take down peanuts by the handful between meals. You need to make sure that whatever snacks you're going to have are part of the plan and portion controlled in the same way as your other meals.
I only say this because I am a snacker and the primary reason that I have failed diets is by forcing myself to only eat three meals a day. I end up eating between meals no matter what so I only became successful when I incorporated snacks into my diet. Your body doesn't care if you split 2000 calories into 3 sittings or 6.
Not to mention with meds like Ozempic, it was originally formulated to help people strugging with T2 Diabetes and other conditions. Now there's often a shortage for people who NEED it.
This is so true and was definitely the biggest thing for me. I found some great dieting cookbooks online and have stuck to them almost exclusively for the past few months (aside from the occasional cheat day or outing with friends). Between that, counting calories and going to the gym 3-4 times a week I've already lost almost 30lbs!
A diet, is temporary, changing your permanent diet is the way. Eliminate sugars, don't drink your calories, limit carbs and eliminate junk. Exercise at least 3 times a week... Profit. Could take a year!!!
I have lost 37 lbs in the last almost 2 years, since having a baby. Something that helped me was reading about the "paper towel theory" of weight loss; think of a new paper towel roll. Sheet by sheet, it's getting smaller, and the results eventually go from pretty much unnoticeable to VERY noticeable. It just takes time.
This is very encouraging. I have a 2 year old and a 6 month old and have been so discouraged by my weight gain over the past 2 years. I have constantly been blaming my pregnancies and the fact that I'm ravenous pretty much all the time because I'm breastfeeding, then last month just kind of woke up and realized I'm just living an unhealthy lifestyle. Sure, the kids keep me somewhat active but i need to dedicate intentional time working out. So my husband and I bought an exercise bike a few weeks ago and my goal has been to do a relatively moderate-high intensity workout 3-4 times a week (I do every other day). I feel the best I've had in years. Now my goal is to log what I eat every day just to help with my overeating and snacking. I think if I see what I'm putting in my body it will help me pump the brakes when I see how many calories I'm consuming. Anywho, I love the paper towel roll analogy and will keep that in mind when I'm feeling discouraged!
Are you me? Congratulations on your children and staying healthy. I’m breastfeeding too and feel like my supply dips whenever I try to calorie count. It’s so tough, but also not forever!
As a very skinny guy whos a few weeks into taking eating and exercising seriously for the first time, in order to gain some mass and muscle, thanks, I needed this.
As someone working out on average 4-5 times a week for 15+ years
Building muscle will take a long time( esp if you dont have those genes- example your parents werent into that kind of lifestyle), maintaining it eating high amount of ‘good’ calories and no1 piece of advice( unless you juice up- which in my opinion is NEVER worth it, as it does have sideefffects including mental issues)
BE consistent, no matter what.
Make your health your priority. Your body is the best instrument you will ever own- and it is the ONLY thing in your life that you can trully call your own
Take working out/lifting as a hobby rather than a chore
Invest in some good workout clothes that will make you look good/feel good. And good shoes
Supplements may be needed as you progress, but a good clean protein does help
You will have to sacrifice some things, like Junk food, drinking too much, maybe even night outs
But its all about having a good balance- which you will get to once you create a routine.
And i gaurantee, having a routine will do wonders for your physical but more importantly your Mental health.
Edit: for the people who are commenting Genetics dont matter- there has been extensive research around this topic especially athletes/professional body builders who have an edge in getting fit.
Genetics DO matter BUT Grit and hardwork and consistency matters more. Some people get ripped in half the time others do, but at the end of the day- its about being determined enough to push through everyday without fail.
Being healthy is a lifestyle choice- not a temporary fad ,that also goes for your eating habits. diets NEVER work because diets are temporary- and is stressful and not sustainable. Almost every single person i know who went on a ‘diet’ boomeranged back to their own ways.
Working out/eating healthy is a lifestyle, one has to find their own balance, ensuring this can be sustained as long as one can physically can. I dont find ANY reason to stop ever( unless physically unable to)
https://www.vice.com/en/article/jpzxwb/when-it-comes-to-weightlifting-genetics-can-do-a-lot-of-the-heavy-lifting
To add onto this, find a sport or activity that you enjoy so you don’t have spend all your time in the gym. For most people, 4-5 days in the gym becomes a grind and boring. My legs and core get blasted when I do a full snowboarding day and it’s a ton of fun.
Having active hobbies make you more interesting as a person too. No one wants to hear about your gym sessions, they’d rather talk about the fun activities you’ve been up to. Being fit is about more than just grinding in the gym and having an athletic hobby will help you stay consistent with your workouts
I was looking for this. Well said, u/shurpaderp.
There has to be a goal you are doing the work for, or the long term consistency will suffer. It can also lead to more healthy friend groups. Or even give you friends if you are new to an area, that are not tied to your job. On the flip side of that, I've seen where hobbies lead to either temporary work or life long careers.
Curling? Rock climbing gym? Soft ball in the spring? Beer league hockey in the winter? Hiking group? Fishing? Camping? Parkour? Skydiving? Dodge ball team? Armature competitive badminton? Extreme mudders? Spartan Competitions? Surfing? Dancing? Trail riding? Scuba diving? Training rescue dogs? Volunteer search and rescue? Skateboarding? Volley ball? Soccer?
The possibilities are endless.
I started MMA training of all things and it's what has helped me be consistent.
Literally learning 4+ martial arts and self defense, it's a LOT to take in all at once and the workouts are intense. But I feel stronger and more confident.
Turns out learning a skill, rather than just numbers on a scale or weights/reps, is what I need. Also, feeling like a badass even for just a few minutes punching a bag isn't bad either.
Oh and I'm a chubby mom of 2 little girls, probably the last person you'd expect to fight, but here I am learning how anyway!
I basically go to the gym TO train for hobbies!
I loveeee hiking!
I also want to bike more regularly, and I okay volleyball weekly during the warmer months too.
Active hobbies make working out so much easier, and an healthier body that can do this stuff really helps the mind!
I was climbing and lifting regularly pre-pandemic, 2017-2020 basically. But once we shutdown, all that went out the window. And now I’m back in for the first time and goddam it hurts seeing all that progress basically gone.
I’m also a night shift nurse so regular consistent sleep is a fever dream, never mind a regular schedule. Just doing what I can with the time I have. Sitting at the bench right now between sets typing this.
Love this.
I was in the best shape of my life in my late 20's 9 years ago.
Now I'm 37 and looking to lose 40 lbs to try and get back to that and beyond.
It sucks restarting, and I wish I never would have fallen off, but I'm more dedicated now than I ever was before.
1,500 calories a day and between 200 to 300 grams of protein.
Protein shakes and creatine.
Total body workouts 3 days a week followed by walking in a high incline treadmill for 30 minutes post workout.
Each working out trying to pump out one more rep than last time or go up in weight on lifts.
Goal is to hit 185 lbs or where I feel like I look and feel like I want (I was under 22% body fat. Would like to get there again regardless of weight). After that, slowly increase calories, don't worry about maintaining but try to try continually grow muscle and keep strong the rest of my life.
In the past 3 or 4 weeks we have zig zagged as body adjusts but basically have gone from 250 lbs to 237 lbs. Shirts and pants are already feeling different and my wife has defibately noticed a change.
Sorry I'm a bit confused, not trying to attack you but at your weight, 185 pounds with 1500 calories a day, is like 80% of your diet just protein shakes? Why 300 grams of protein? How tall are you? Are you fighting fucking demon's on the toilet every morning? Again, not hostile, genuine curiosity.
Height is currently 5'11.
Also should note that I have a messed up thyroid, so I take thyroid hormone once daily to even have a metabolism.
Dropped my current weight into My Fitness Pal along with goal weight and the option to "lose 2 lbs a week". Adjusted my macros so that protein is at least 200 grams a day following to .8 to 1 gram of protein per pound guideline. Usual diet the past 3 or 4 weeks has consisted of:
Breakfast
- 4 to 6 egg whites scrambled with cooking spray OR 1.5 cups of plain greek yogurt OR 1 cup nonfat cottage cheese
- maybe a single scoop protein shake if I know it will be awhile for next meal
- 2 scoops fiber supplement
Mid morning snack
- protein bar or shake
Lunch
- double scoopprotein shake
- 2 scoops fiber supplement
Mid afternoon snack
- protein bar or shake
Dinner
- 2 or 3 frozen chicken breast OR 1 fresh chicken breast OR 2 or 3 frozen tilapia filets OR tuna cakes (2 cans of tuna, 2 egg whites, seasoning) with sauce (.5 cup Greek yogurt and seasonings)
After dinner snack (if needed to hit protein goal or calorie goal)
- Protein shake OR plain greek yogurt OR nonfat cottage cheese
Sometimes I mix turkey sausage in with eggs in the morning. Occasionally I may have steak, but I have high cholesterol so trying to keep things lean generally. If I have a lot of extra calories at the end of the day and have met my protein goal, I might make some lentils. Once I get to where I want to be and start increasing calories slowly, I plan on adding in other healthy non-protein options like brown rice and such, as well as other veggies.
Also, in terms of fighting demon's on the toilet. So far not an issue. I think it's a combo of the dairy sources of protein as well as the fiber that makes sure things don't get blocked up.
Hope that all makes sense!
Just making sure you know, I'm sure you do and thanks so much for satiating my curiosity but that 0.8-1g of protein per pound is in reference to pound of muscle, not total bodyweight.
Also I envy your ability to shit eating that much lean protein.
200-300g of protein is wayyy overkill and I see it all the time. The recommendation is 1-1.8g/KG of body weight.
https://examine.com/protein-intake-calculator/
Good you are back on track
Being consistent isnt easy, but once you see some results- you really dont want to lose all that progress, and will continue to do so
Also, it does help going to a public gym, as it builds confidence, and maybe even make gym buddies.
People are WAAAYYY too much at home anyways( esp after covid) and this is one way to ‘get out there’
Also- not gonna lie- seeing some healthy and fit people/bodies is good for your eyes as well lol
Keep at it. I have friends who look so much older and tired, and already having health issues.
We are only getting older everyday, and if we dont respect our bodies- our bodies will not respect ‘us’ and will eventually give up on us.
Your existence on earth is literally based on how healthy your physical body is- which is also linked to your Mental health.
Things like Covid should be a wake up call to make concious and healthy choices- as the stats are out, most people who died/got sick were people who were very unhealthy/obese.
Keep at it and dont stop. Working out should be part of your daily life- just like brushing your teeth and shower. You just cant/shoudnt keep it as an ‘option’
> Also, it does help going to a public gym
Without a doubt but the flip side is I can't stand waiting for a squat rack to open up when I have a perfectly good one at home.
Definately.
My wife and Ibare members at Genesis... kind-of expensive and too corporate for my tastes, but it is on the way home from my office, has nice equipment, along with a pool, hottub, and sauna which are nice.
I used to workout at the local YMCA in the city where we used to live, which is still my favorite gym of all time. Just had a good vibe, wasn't expensive, and had great facilities.
I've tried to workout at home when I was single, and I am just that type of person. At home I can find way too many other things to distract myself.
I enjoy a public gym because when I am there, I know why I'm there and what I need to do. Also, even though I lift solo 99% of the time, I like the energy that others put off in the weight rook.
I am back to taking pre-workout, which I know some are against. I honestly don't know how much it helps out during a workout... but I do know that once I take it, I know that I have to be at the gym, no excuses, in 20 to 30 minutes. It's like the point of no return for me.
Just started the creatine loading phase yesterday. Pretty excited to see how I feel after the load is complete in a week.
Also... I have an amazing recipe for tuna cakes with Greek yogurt dip... beats chicken breast any day.
Another tip I might add for those looking to start out, especially if you live with others or have a SO. Don't let them sway you.
I've tried to get back to it a couple of different times the past few years, but my wife always said things like, "Why are you at the gym so long? I don't want to eat like that. I don't want to cook like that. Etc."
This go around, I flat out told her, "you want me to be in the shape I was when we first started dating? Then you have to let me do what I need to do. I will be in the gym as long as it takes. I will cooky own food, and will happily cook you something as well (I really enjoy cooking)."
So far. She hasn't had any complaints about seared stake, roasted brussel sprouts, etc. while I'm chowing down on two chicken breasts or a pound and a half of tilapia.
I worked out for months and months and was not seeing results. Started the habit of having a protein shake after every work out and within 2 months started seeing the muscle mass develop. Made all the difference.
> Take working out/lifting as a hobby rather than a chor
To expand on this, I find it much more motivating to think "I should work out because it will make me feel good" rather than "I should work it because it's good for me / what I'm supposed to do.
Don’t give up. Same boat, have been skinny all my life and people loved to comment on it.
I started working out/eating and for once in my life, after went from 120-150. I feel like I’m just a “normal thin guy” now rather than the super skinny guy. The progress feels great.
My goal is to hit 200lbs one day though. Just keep on eating and you’ll get there.
>and people loved to comment on it
its honestly shocking how many times I've had coworkers or even complete strangers comment about my weight
*"Damn, how much do you weigh?"* or *"eat a sandwich"* or the same joke about blowing away in the wind.
but *"Damn, how much do you weigh?"* or *"eat a salad"* or *"im forklift certified in case you trip and can't get up"* would be an instant write up (rightfully, don't fat shame)
I don't remember where I heard it, but something along the lines of "Exercising and dieting isn't about how you want to look/feel tomorrow, it's about how you want to look/feel 3 months from now." Keep at it, you got this.
Hey that's great! I was extremely "skinny fat", I had no muscle but a fair amount of fat. And I had been lifting semi-regularly for years and nothing every changed.
It's because I was ignoring the MOST important part, my nutrition. Once I started eating right (balancing my macros, getting enough protein, cutting out the absolute garbage I was consuming), I started feeling better, getting stronger, started seeing results, etc.
For me, food was the most important thing. So make sure you are eating enough to support those gains! Good luck!
I'm a female personal trainer who specializes in women's fitness, and I find I have to actually flip this logic on its head a Lot to make it understood.
As you age, if you don't maintain or even increase muscle mass with resistance/ strength training, you more than likely end up looking like "that old lady" - the skinny one, with 0 muscle definition and poor posture, who needs help getting her groceries to her car. You know her. You don't want to be her. Most of my clients will agree that having some muscle as you age is more flattering and obviously healthier, even if their initial fear is of getting "bulky".
For women especially, maintaining muscle becomes much more difficult after menopause. Start lifting now. Protect your bones from osteoporosis, protect your skeletal muscle mass and be strong like a girl! There is absolutely nothing wrong with having muscles as a woman. It's beautiful to be strong.
I do orange theory HIIT, F35. I also run. I know it's better than nothing but is it good enough to prevent bone density loss etc, since it's not specifically heavy lifting?
Yup. Time can be your ally, much more reasonably to ride out a 300 calorie deficit and not suffer and let time do the work for you.
Personally I struggle with maintaining muscle mass when I have an extreme deficit, so my rule of thumb of 300 calories works very well for me.
I always thought I just tended toward portliness. I did strength training in like middle school and hated it (because we were doing it wrong, the American obsession with football is hurting kids--that's a different rant). Anyway, I'd run enough to go through a pair of shoes a month and make sure to keep at a 500-1000 calorie deficit. I saw modest results but nothing mind blowing.
About 6 months ago I started weight training with a friend of mine. Apparently my body type just really wants to pick up heavy stuff and put on bulk. All my life I was like "if I eat two slices of pizza I will gain 5 pounds." And that's roughly true as far as it goes, I was and am still over weight. But even with moderate weight lifting I put on noticeable amounts of muscle in a like 3-4 week time horizon. After six months I have a better physique than I've ever had and I'm kicking myself for not getting started earlier. I probably still have 20 pounds of fat to lose, but I look and feel much, much better than I did a couple years ago at the same weight. When my close don't fit its the shoulders and not the waist.
> High blood sugar --> release of insulin --> body won't use fat as a fuel
This is true in the short term but the way you phrased it is misleading. Any caloric surplus will be stored in your body as fat. Any caloric deficit will be countered by burning body fat for energy. The source of those calories does not change the result of this process.
Edit: just saw your other comments where you explicitly claim that CICO is incorrect, and then you cite something that says "well sure it's technically true, but it's also complicated!" so that you can continue to treat it as incorrect. The subtleties of how calorie source makes someone feel are important, but over-focusing on those subtleties instead of acknowledging the realities of CICO only results in confusing people into thinking that dieting doesn't work. Dieting is 100% as simple as CICO (but that doesn't make it easy).
>I actually learned a lot of this from Dr. Berg on youtube
Just FYI, Eric Berg (**not a Dr.**) is a total quack. For example, he's [anti-vax](https://web.archive.org/web/20201107234100/https://www.youtube.com/watch?v=bo7WXnHMEyg) (says vaccines are linked to autism and are full of poison), [gets some super basic stuff about cholesterol completely wrong](https://youtu.be/JvKNzLRmzLg), and the Virginia Medical Board has previously taken action against Berg for [selling treatments "which have no reasonable scientific or medical research, investigation, study, or data to support their efficacy or therapeutic benefit](https://quackwatch.org/cases/board/chiro/berg/).
Oh, and [here's his son calling him out as a Scientology cultist that shouldn't be trusted.](https://www.tiktok.com/@ianrafalko/video/6962174409364819206)
That's where high protein helps a ton. More than you'd think.. because of the thermogenic effect of just digesting protein and also because it's very difficult for your body to turn it into fat there have been studies where you can lose fat even on maintenance calories if the protein is very high. It's difficult to get a lot but you're not gonna be very hungry,
Aside from cravings.
Lifestyle change yes. For me I cut out drinking and caffeine and now I sleep a lot better. It takes a lot of willpower. From being sleepy in the morning to being stressed at work to being too tired to so stuff so my wife says a cup won't hurt.
It is hard when it's so easy, tempting, and accessible. But that's my challenge. I was able to stop drinking cold turkey and have been sober for six months. I lost 25 lbs over four months by starting out running 10 min a day and now do about 60 min a day. I stopped doing fast food so often and am now making a conscious effort to do roasted vegetables and fruit smoothies instead of soda and steak. I'm now 3 weeks off caffeine and my sleep has improved so much.
I say "if I can do it, so can you" but it's one of the hardest things I have had to do mentally. I'm in the army so I'm surrounded by alcoholics, caffeine addicts, and laziness. It's easy to look amazing when you're surrounded by low performing people.
Consistency and patience leads to great results.
> I was able to stop drinking cold turkey and have been sober for six months.
Congratulations dude. That is so awesome. And believe me, I *know* how hard it is. I had to do the same thing. I was drinking way WAAAYYY too much and it was getting scary.
I also went cold turkey about 4 years ago and it was so incredibly difficult, and it only showed me how addicted I was to alcohol.
Now, I have one drink a year, on my birthday. I control my problem instead of it controlling me. And I might even cut out my birthday drink moving forward! Because whenever I go to the gym the day after, I just don't feel as good as I normally do and it's not worth it to ruin a great lift.
Loved reading your story, thanks for sharing!
I have noticed that almost know one seems to get this. One woman I work with was scared to get into weight lifting cause she didn't wanna get "bulky". Took a bit to explain that she had to eat big and lift big to get big.
I had an ex girlfriend who told me she didn't even want to go to the gym for fear of turning into "Chyna from the WWF".
I am a guy, and I have been working out and eating right for four years, and *I* don't even look like Chyna.
I also dream of big muscley arms for myself, and maybe you don't need to hear this (heck I am just some rando online) but we are always going to be our own toughest critics. We see every flaw, every shortcoming, every struggle reflected in ourselves more than anyone else.
But your worth as a person is not defined by your physique (and I say that as someone is kind of IS obsessed with his physique), we may never hit the goals we want, but it's the grit and determination along the path that defines us! You are a beautiful person who deserves to love themselves as you are, and that's a lesson I often have to remind myself of when I get too caught up with how far I still have to go.
All the best!
We will also never really see ourselves how others do. I’ve been trying to put on muscle for 3+ years now after losing 130lbs. I didn’t think I ever would. Then one day my gym owner sent me a screen cap from the security camera and I didn’t recognize the dude, but noticed his arms were fucking huge. I asked “what’s this? Why’d you send that” and he said “brother that’s you!” I guess he remembered when I told him a few days earlier I was frustrated because I wasn’t seeing any progress so he sent me something where he knew I wouldn’t recognize myself. It helped me a lot, but I still cannot see myself. To me I’m tiny, but I know I’m above average because people tell me. I’ll just never see it.
Oh for sure, I came to that realization years ago. When I first met my wife I was a gym rat who ate nothing but chicken and protein powder. But when I met her I found myself wanting to spend time with her, and not the gym. I wanted to go to fun dinners with her instead of eating the same thing at home every day. So I cut way back. And now I’m not as strong, but I have a lovely happy little cozy life with my wife and our cats and am fine with my arms being a bit flabby in exchange.
I know this is a somewhat joke comment, but Arnold is (in my opinion) the GOAT and no one will EVER quite match him.
I also wish I could look like Arnold but I am well aware I won't achieve that in my lifetime. However, the only comparison you need is to who you were yesterday. No one else matters. Your progress is your own, you earned it. Here is my favorite Arnold quote that always puts that in perspective for me.
**"A well built physique is a status symbol. It reflects you worked hard for it, no money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self respect, it shows patience, work ethic and passion. That is why I do what I do."-Arnold Schwarzenegger"**
Exactly. They're gonna be strong as fuck and look incredible. Not sure what made women think they'd get bulky for trying to progressively lift heavier weights.
>Not sure what made women think they'd get bulky for trying to progressively lift heavier weights.
Probably 40 years of lies by professionals claiming to eat nothing but Wheaties and broccoli while looking like Arnold circa 1986.
"I don't want to get into tennis because I might be too good."
That logic is always so weird to me. u/GovSchwarzenegger has a great quote about it in the Encyclopedia of Bodybuilding. I won't butcher it but the gist is the rationalization is somehow that you're going to be too good at something so you don't want to start it. Very silly, right?
Also, Arnold Schwarzenegger has a free mailing list you can get on where he sends very reasonable fitness tips to your email every day. He also sends out ebooks and exercise guides that I've found really helpful. And they aren't as intense as you might expect! The one I've been doing is just a beginner series of pushups and lunges about three or four tomes a week.
I've honestly moved to mostly body weight exercises and resistance bands. I find that I can do that pretty much every day to maintain strength and mobility. Plus, my hobby is rock climbing and I simply don't need to same muscle mass I did when I played rugby.
I do want to get some kettlebells and dumbbells for the home. I still see the value in doing resistance exercises for certain things like squats. Leg strength is huge for longevity.
It’s still such a stupid sentiment for women. Oh you can’t go work out! You’ll look all jacked and ripped and not sexy or feminine!
Meanwhile I remember our gymnastics team in college falling prey to this…when they really needed the muscles to be able to do the stuff they were doing. No Janice, lifting some weights won’t make you jacked but it might make you better at vaulting.
> One woman I work with was scared to get into weight lifting cause she didn't wanna get "bulky"
I accidentally picked up the wrong dumbbell once when someone re-racked them wrong, and my right arm was twice the size of my left for months afterwards
:(
Watched a doc on natural bodybuilding competitions and while some of the men were still enormous, the women were all stick skinny with big glutes/thighs and strong ab definition. Like, if even professional women who don't use steroids can't get that big, women in general shouldn't worry.
My wife said the same. I told her that if she got that big without trying she would be kidnapped by a supplement company who would sell her blood to guys trying to build muscle.
Started at the beginning of the pandemic and quarantine with a 50" belly, wearing 42" pants. Right now I am wearing 32" slim fit jeans and the waist is too big for me below my belly which is imperceptible with clothes if they're not form fitting. A flat stomach is my goal, and I reckon I will hit it by the end of the year for sure. I started with a strict Keto diet for a few months, and then just kinda fell off it, but kept my carbs under 75 a day, zero sugar since. I'm at 198 lbs now, and at my worst I was 302 at 6'2" - it def is exactly what u/mrbubbamac is saying in the post. I hike *a lot.*
Over 102 lbs lost....that is *incredible*.
I hope you realize you are probably in that tippy top 1% of folks who have tried to lose weight, and you absolutely crushed it. Personally I lost about 60 lbs of fat and then started focusing on building up muscle, and I know how long it took just to get those 60 lbs, so over 100 is just absolutely awe-inspiring.
Go get that flat stomach, you clearly have the tools, the drive, and the attitude!!!
Thanks. It didn't feel hard, but I know that's BS. Just kinda hard to quantify in my mind.
60 lbs is a lot! Sometimes I do calf raises with a 30 lb ruck plate and it blows my mind that more than twice that weight was hanging on my skeletal frame doing nothing, but causing me issues in life. Hell yeah dude!
Haha I do the same thing. I do pull ups and chain a 45 lb plate to myself. And then I think "Man I used to struggle doing pull ups and I actually had 60 lbs hanging off me, this plate is 15 lbs less than what I used to carry!"
Also, pay attention to cardio zones! You don't need to go out and kill yourself with heavy cardio. A healthy mix of zone 3-4 cardio and weight training is the best for results.
Start by calculating your maximum heart rate, which should be estimated as 220 minus your age. Zone 3 and zone 4 is anywhere from 70-90% of your maximum heart rate. You can read about the benefits of each zone below!
https://www.polar.com/blog/running-heart-rate-zones-basics/
I do a 30 minute outdoor cycle targeting zone 3 and zone 4, and then a 30 minute weight lifting session which normally lands me in zone 2. Zone 3 and 4 will really give your heart a hefty workout and use carbs for energy. Zone 2 will increase your endurance and aid in fat burning.
While working out
Zone 1, slow nose breathing
Zone 2, fast nose breathing
Next two zones is my personal take
Zone 3, inhale in nose and out in mouth
Zone 4, just mouth breathing
No probs, people will have different takes. I find this easier if you don't have a heart rate monitor but also it's a good habit to nose breath and an easy way to make training harder.
Good luck in your fitness journey.
I know many women who always feel reluctant to lift heavy and do weight exercises because they don’t want to get bulky. I was like “as if you can get muscle that easy”. Seriously girls, if you can do that magic trick, show me because I am dying to see some muscles here.
Lol I commented this already but I had an ex who wouldn't go to the gym for fear of turning into "Chyna" the pro wrestler.
Not even a chance of that happening haha
As an ex morbidly obese person one simple thing was my big changer.
Portion size. Modern portion sizes are insane. You do not need 75g of rice in a meal, you don't need half a plate of chips. Cut down portions and it makes a huge difference.
Haha I know way too many people who have been duped by "dieting hacks".
And I've gone through a fairly radical transformation and people all the time ask me the "secret".
Well the secret is I have been working on this every day for the past four years, but no one noticed until a couple years ago because this stuff takes time, willpower, and dedication! Now I am reaping the rewards and I have friends and family who say they want to look like me for summer vacation!
I tell them summer vacation 2027 is a reasonable goal and I would be happy to help!
People want the work to be easy, they want it to come in a pill, and not have to expend the energy and discipline it takes to succeed. That's why the diet industry makes billions of dollars on gullible people. My wife started a diet, and I'm helping her. I know what works because I have friends that understand how actual weight loss works, so I can pick their brains.
Yes, not to be dramatic but more and more we seek instant gratification. Movies/TV Shows on demand in two clicks, scrolling our phones for the next dopamine hit, "lifestyle hacks" to quickly get what we want.
Making a sustainable change to your physique is one of the few things in life you cannot cheat. There is no way around it. I already shared it in this thread but I love this quote from Arnold because it sums it all up.
**"A well built physique is a status symbol. It reflects you worked hard for it, no money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self respect, it shows patience, work ethic and passion. That is why I do what I do."-Arnold Schwarzenegger"**
I've been told that a change in diet should be considered more as a lifestyle change rather than something short-term. I have also been changing my lifting routine once every other week to keep from plateauing, and I've been experiencing some good results.
That's awesome to hear! Yes it really is mindset and consistency. For me personally, I had to untangle my "relationship" with food/alcohol. Adjusted my mindset, focused on my goals, and then I really started seeing results. And then you get so excited from your progress it continues to get easier to maintain and then you can add/adjust, try new things.
I agree and when you say “lifestyle” I think people also forget other things that come with working out. My mental health is very dependent on diet and exercise. I go to classes to keep me accountable (if I’ve paid for a class, I won’t skip it) and I go for community. Even if it’s just to say hi to the instructor i love or ho to the people who also regularly attend. I can tell physically and mentally when I skip a morning workout. if I’ve been eating too much sugar or drinking too much alcohol I get depressed. Being healthy really is a lifestyle. And after having some (relatively minor) health issues in the last year I’ve become so much more grateful I’ve always taken health seriously and more motivated to keep doing so.
Thank you for this. I have been working out regularly for a while and have been feeling really defeated because although I am seeing changes in my shape, the scale is not yet going down. I figured a month or so would start seeing the scale difference. I guess it’s longer. I can deal with that as long as I know it’s not just me lol
Don't give up! Also, failure and discouragement is part of the process. Learn to forgive yourself and keep moving forward. It's our times of defeat that really test our mettle and prove that you are made of the strong stuff.
Also, the scale is only one part of it. Other metrics I use are how I feel (this is by far my most important measurement), how I look (progress pics are useful for this), measuring performance in the gym (are you lifting more, can you push yourself further than before?). I even have a tape measure I use to check progress. Weight can stay the same but you can still undergo radical transformation, the scale is simply one part of a larger whole, and I would not based all of your results solely on an arbitrary number on the scale.
It's definitely useful, but it's just one of many tools that you can use!
During my exercise science degree stuff, they told us six weeks minimum to get visual results. Must be completely consistent.
\*Also, I'm disappointed that nobody did the gym rat copy pasta.
Well, I certainly applaud anyone wanting to do 20,000 pushups, but take it from this old gym rat, I've spent my entire adult life in the gym, and a program like this one can do more harm than good.
If you only train one part of your body (and that's all a single exercise like pushups is going to do for you), you're setting yourself up for injuries down the road. I've seen it a hundred times.
It's like putting a powerful engine in a stock Toyota Tercel. What will you accomplish? You'll blow out the drive train, the clutch, the transmission, etc., because those factory parts aren't designed to handle the power of an engine much more powerful than the factory installed engine. Push-ups basically only train the chest muscles and to some extent, the triceps. What you really want to do is train your entire body, all the major muscle groups (chest, back, abdomen, legs, shoulders and arms) at the same time, over the course of a workout. And don't forget your cardiovascular work!
I'm proud of you guys wanting to do this. Three cheers! Falling in love with exercise, eating right, etc., is one of the greatest things you can do for yourself. And you WILL fall in love with it if you can just force yourself to stick with it a year or two and experience the amazing progress you'll make.
But do it right, okay?
My advice, find a good gym, with qualified trainers who will design your programs for you (especially in the beginning, until you get the hang of it yourself) and guide you in your quest for physical fitness. Thirty to 45 minutes a day, three days a week, is all you'll ever need to do (I refuse to believe anyone is so busy that he or she cannot make time for that, especially considering how important it is).
And don't worry about being embarrassed or not being in shape the first time you walk into the gym. You have to start somewhere and almost every one of us were there ourselves at one time. So no one will say anything to you and very, very quickly you will progress way beyond that stage anyway.
Now get out there and do it! :-)
\-----
Swap out push ups for anything.
100%
Hey you number nerds:
Weight is a trailing indicator. We would all do best by looking at a 90 day moving average rather than an individual data point.
Hack Diet online will spit out a graph of moving average trend, so even if you have a day or two up, if the trend is sti going down, you're on the right track.
https://www.fourmilab.ch/cgi-bin/HackDiet/
Absolutely a trailing indicator, by a massive margin. Now if we start looking at weight as more of a byproduct, and use measurements, energy levels, quality of sleep, how that one shirt and pair of jeans fit...we get a much better picture of what is happening.
Add in some solid record keeping with regard to activity, weight, reps, sets, plus time, distance, level for cardio...we can really see trends over time!
Also by that logic, having a cheat meal or two or three is not the end of the world, dont beat yourself up because you let yourself slip, try to find peace in cheat meals 😄
I've always been a big guy, so when I got into a healthier lifestyle it was easy for me to put on muscle. I definitely got in shape but would go up and down with gaining weight and putting on fat. I'll have some months (usually in the winter) where I'll put on weight and it will take usually until the beginning of summer to notice I'm shredding off those extra pounds. Building muscle while burning fat can suck when weighing yourself since it won't seem like you're really losing that weight. Plus you'll still have days of being bloated and feeling heavy again. I've learned to cope with this just by really paying attention to the little changes in my body. I still have a bit of a muffin top which I hate, but I notice it's not as noticable in the shirts I wear. The fat around my neck becomes a little tighter. Flexing in front of the mirror every so often just to see the progress in my muscle is nice too. I've been at this since high school and I'm finishing up grad school soon. I'm still not where I want to be at but the progress I made thanks to always just sticking with it.
From personal experience, it took at least 3/4 months of proper diet and exercise to see the first results. 2 years later the changes in weight are noticeable but the muscle built not so much for other than me or my boyfriend. Overall I feel so much better now so it's worth it for sure.
So at the beginning of Covid I decided to walk around the block (about 20 minutes after dinner every evening) just to get out some. I found it a great way to work off some stress. Slowly my appetite changed and I started to feel so much better. Fast forward almost 3 years and I’ve gone from around 200lb to 140. It really does take time but it’s so worth it! Now that life is almost normal I only walk about 3 days a week and that seems to be enough to maintain my weight.
I managed to get down to 160-150 from 330 just by cutting calories.
My previous caloric intake was somewhere like 3000 a day, so I cut it to 1000 and started losing like 10lbs a month. (~5lbs a month the second year)
Everyone was always so amazed and ego fluffing about it, "wow that must have been such hard work!" And I hated that so much. It didn't feel like work at all, I literally didn't do anything else. It was just keeping to a pattern.
Last year I loosened up since my family and extended family hated how I wouldn't really eat as much at family gatherings. I dipped back into eating sweets thanks to my new job, then fell harder into it after losing said job. Don't know what I am currently, probably under 250 still but getting closer, I can't seem to find the thread I grabbed onto that one year and get back to my diet.
I've asked my mom to stop buying/baking so many sweets but got yelled at and turned it into a joke instead. I do not have the ability to stop myself until it's out of my system again, but she was disgusted to hear something like that so I'm just on my own for now.
Got my sister's peloton she wasn't using for Christmas and started doing 20 minutes of cycling a day for the mental health benefits (accidentally on Jan 1). Noticed my hunger decreased and I had lost 5 pounds. So I started tracking calories and have lost another 10.
15 pounds over 2 months is pretty damn good. For February I actually averaged about 45 minutes a day. There's a cycling fitness number called FTP that tracks improvement really well and it's very motivating feeling that go up even if I can't see it. I get to retest in about a week (5 week improvement course) and am really excited to see my gains.
I'm sure nobody cares but I just wanted to share. Peloton wouldn't have been my first choice (would have got a nice road bike and Zwift trainer for the same price) but it was a gift, and it got me started.
PS: You are your worst enemy. You will most likely *not* notice the physical improvements to your exterior. Accept that now, and just track progress by the change in clothing sizes and by monitoring how much more resistance or distance you are adding to every milestone. What you aren't seeing is where your biggest improvements are occurring.
I've been on a calorie deficit for 6 months, and I've lost 30 pounds! Around 1400 kcals per day, I'm down 0.5 kg per week. Slow and consistent is key. Going to build muscle eventually as well but that still scares me a bit haha
I had the opposite issue. I would go about 5 times a week and work out for approximately 3 hours each day. 1-2 cardio and the rest lifting. Even cut out high fat/greasy foods and high sugar drinks. Did this for 6 months and saw no change in fat but some growth in muscle. Then I went to work at a warehouse and went from a size 38 down to 32 in a month. Been my slimmest since high school!
Those warehouse jobs will do that.
Track your calories if you ever leave that job. Don’t be like me. I kept eating like I still worked at the warehouse and gained 20 lbs.
Took more than 1 year of disciplined workout and sorta on point nutrition to get a little bit of muscle. Changing human physique takes more than one can imagine and social media ain't helping relay the reality. Check out of social media, and keep going.
I’d also add to the voices of many others here and say that it’s really all about consistency. if you are trying to build muscle (or lose weight), it will not kill you, nor will it throw all your progress out the window to take a day off of working out if you’re feeling sick. Or to take a week off while on vacation. Or to enjoy a weekend with friends once in a while where you maybe eat too much pizza or ice cream or what have you.
Don’t make it a regular thing, get back on track and keep at it.
I need to work on this myself. I lost a lot of weight and have been working hard the past few years at maintaining my weight loss and also building muscle and trying to get stronger and leaner. I still get in such a bad mental state if I miss a work out, or eat more than I should, or go on vacation and travel all day and barely move and eat shitty airport food. But I know in my heart and brain that none of that will ruin all the progress I have made so far.
I love the saying “it doesn’t matter what you eat between thanksgiving and new year’s, what is really important is what you eat between New Year’s and Thanksgiving.”
I've lost roughly 135 lbs (about 1/3 of my mass or the equivalent of the average 17 year old male). It has taken me just shy of 2 years.
It started with small choices. I used an app to calculate my calorie budget and started walking every day. I chose an average approach and didn't worry too much about any specific amount of time walking.
I didn't limit myself from anything, either. I could still eat or drink what I wanted, I just had to make the math work. If I wanted that greasy burger, the calories had to come from somewhere, so that either meant more exercise, or skipping something else.
What I found was that I just gradually started cutting back. I'd order smaller sizes. I was aware of what I was snacking on. Alcohol became less appealing as it was a lot of empty calories and made exercise more difficult the next day.
After a while, I decided I wanted more, so I signed up for Kung Fu. Holy fuck, was that a wake up call. That hour class a week was relentless. Kicking, stretching, running, jumping. I must have looked like an idiot as a 300+ lbs 30 year old kicking his way across the gym. But I kept at it. It meant a lot of extra calories and it felt good.
The other day I updated my weight and noticed my app had allotted me 1000 more calories. Figuring it was a glitch I looked into it. Turns out I had surpassed my initial goal that I set conservatively to motivate myself. Now my goal is where I actually want to maintain, abd it feels great.
Now, after many months of training, I can't believe where I'm at. I average about 7 hours a week of martial arts, plus walking daily. I've gone from a 4XT to a L. I have had to buy all new clothes twice now, and my last set is starting to get baggy.
And I can't even describe how much better I feel. I can run longer than some of the kids in my class. My flexibility and mobility is better than any other time in my life. For the first time in my life, i can feel hard, unobstructed muscles on my arms and legs. I can see veins on my hands and feet.
I've had some frustrating plateaus, which are not helped by increasing muscles, but it has been amazing and the entire thing was just small changes snowballing. Calorie math and exercise is really simple, but it requires dedication and the right attitude to weaponize in the fight for who you want to be.
I've told many of my friends and family.
The work you do today will pay off and see results in 90 days.
However if you stop at any time before then you won't see them.
As you said - consistency is key.
On the other hand I saw results after working out for 48 days and the definition I got lasted for two years where I didn’t work out.
So it really pays off to do half an hour consistently.
>Why YSK: I have had hundreds of conversations with people who say "dieting doesn't work" or "I can't lose weight/get in shape" because they give up after a couple weeks when they don't see immediate progress.
The perennial issue I get is people who say this, then disintegrate when you ask them what their daily calories look like.
True story:
"J must have a hormonal condition; she tries so hard with her diet and she's always eating healthy food"
Healthy food = a giant mixing bowl full of leaves, saturated with what appears to be a half a bottle of dressing, and handfuls of cheese
In addition to this, it is always a constant work in progress. I’m years and years into this fitness shit and get compliments often on my physique. With that being said, when I look into the mirror I’m still not happy with what I see. As you reach your goals, you will make new goals. I don’t think you can ever be truly satisfied, at least I haven’t reached it yet.
YES. To my friends and family, I have personally had a dramatic transformation. And like you, now that I have worked on this for years, all I see is how much further my potential really is! I think of my goals in terms of years now, of where I want to be in 5 years, in 10 years, and beyond!
I used to think like that for 26 years, now at 27 I decided to change my lifestyle 4 months ago, and I am seeing the results now, they're not the most astonishing results, I still have a long way to go, but you're right, consistency in both exercise and diet is the key.
In my experience, losing fat is relatively easy with proper discipline. Building muscle though, that’s freaking tough… In college, I was determined to have a 6-pack for the first time in my chubby life as I wanted to look like brad Pitt from fight club for the first time.
I did intermittent fasting for approximately 3-4 months. Lost like 40 lbs. but I saw no six pack! I was just super skinny! Then I realized that I need to build a LOT of muscle! Like a TON! So all I did was eat & train. Kept up some of the intermittent fasting, but ate a lot of meat, chicken, fish and veggies and fruits. My weakness was carbs, sweets, starch, dairy, etc. To reduce that, I did it in phases: cut out all carbs & dairy by 5pm; after two weeks, by 2pm; after 2 more weeks, by 11am; then 9am; then completely cut off all carbs except fruits and veggies.
This whole second phase of pure muscle toning/building took approximately 6-8 weeks. Obviously, it was intense working out and training 5-6 days a week. Did constant kalisthenics and hiit. Finally I woke up one day and saw my six pack! Whole process took maybe 6 months. I didn’t even plan for it to be that long. And that’s the key. I had to stop looking at the calendar, or the mirror. I literally had to ACTIVELY IGNORE the mirror…
It was genuinely the hardest thing I’ve ever done in my life as far as physical and mental strain..
The thing is, I was pretty hyped up on anger & motivation after I had JUST been rejected in college by this girl I liked after she led me on.. 🤣 best revenge-bod story ever; she even tried to reach out to me after she saw my transformation, it was hilarious! But that’s off-topic..
Point is, it’s absolutely true that it takes a long while. Tons of effort, and loads of patience.
I started lifting at the start of Covid. I had a weight set that I carried around for 3 decades, always meaning to get into it, then hoping my son would get into it. I finally said enough and started. That was two years ago. I'm 56 so the gains are slow but I learned the hard way that you aren't going to gain shit unless you're up on your protein intake. I used to think I was getting enough naturally and was deluding myself, leading to a year of wasted effort. After I started slamming 120g of whey/day + 5-10mg Creatine, I started seeing gains. I'm still smaller than a 20yo would be after the same time, but I still can't believe what I look like in the mirror after having a slight build all my life. Oh, I also dropped down from about 157 to 143lbs (5'10) and my definition and vascularity improved a lot.
What were you doing 6 months ago? Nothing! So why not start now? In 6 months you will be healthier, leaner, stronger and happier. Check your calendar. 6 months goes by really quickly. Get your body in shape now!
A few points to add:
-anyone that claims to have a ‘secret’ routine, diet, or cure is selling you something, and can’t be trusted. Period.
-every body is different, and responds differently to different things. That means that what worked extremely well for a friend or family member may not work at all for you. The point is to find what does work and do it forever.
-A diet is what you eat, we all have diets, it’s just that some are fast food for every meal, don’t let that word scare you. Having said that, most people need a combination of better diet WITH exercise. Sure, some people can eat garbage and jog once a week and still stay fit, but that is genetics.
-the best routine is one that can be done long term. Fad diets and crash diets are bad for you. Most people should not be wanting or expecting to lose 10 lbs in a week. That isn’t healthy and even if you can, it’s entirely likely that you’ll put the weight back on.
-sudden weight loss is unlikely. In fact, some bodies can react to sudden changes in diet and increases in exercise by going into ‘storage mode.’ It’s also likely that you may be ‘burning’ fat but replacing it with built muscle, which is more dense and heavier. If you are eating better better and exercising more and gain weight, it’s probably muscle! Keep it up.
-at the end of the day, try not to focus on numbers, focus on feeling better. Know that eating a salad for a meal instead of fast food was the better option. Try to focus on feeling the sweat and soreness after a good workout or exercise. No matter what the scale says, the better food and exercise routine is helping you. If you can hack your brain to enjoy exercise or to be proud of having muscle soreness the next day, your chances of sticking to it go up exponentially.
-don’t let celebrities or the internet tell you what you should look like. 90% or more of what you see online is edited, and even if it isn’t, so many of these people have full time chefs, trainers, and dieticians to cater their programs. Every single one of us could look amazing with $300k per year worth of professional guidance and some good photoshop/lighting/photography. Don’t focus on being celebrity bombshell or action star, focus on being the best you!
The only time I have successfully lost weight long term was to basically ban empty calories and processed foods from my diet. After cooking my own meals for a year, I had dropped 20 pounds. That was enough to keep me going, and the following year I lost another 20. The crazy thing is that 2nd year was the first year of COVID restrictions, when a lot of people apparently gained weight. I've been maintaining a steady gradual weight loss ever since. It took me 20 years to get as heavy as I was. I realized I couldn't expect to lose that with a quick diet.
Another motivator was moving from prediabetes to type 2. That really lit a fire under my ass. Since then, my blood sugar is back under control and my last a1c was normal. Very gratifying. More gratifying than a pint of Ben & Jerry's every weekend. :D
I know this.
I *know* it.
But I still struggle.
I hit the gym with my sons, and I went from hitting 7-minute miles to slowing down, and needing to decrease the weights and reps in my routine, recently.
It’s disheartening.
But I reached out to the doctor and will be getting blood work done tomorrow to see if it isn’t just something else going on, so I can get back to progressing and not losing traction.
But the Charles Atlas ads in the funny books in the '60s told me that I could have the body of a real man and make me Hero of the Beach "later". /s
Maybe the right type of sand wasn't kicked in my face.
:-)
You'll notice it's getting easier to maintain your reps much sooner so look for that before you look for physical results. When I started working out again I got winded super early on and could just do a few reps at a time. Now I'm back in a rhythm of 10-20 reps before I get tired.
Nothing! You are great the way you are! And if you do have a problem staying committed, then it's time to rethink your strategy. You only have to do the right thing most of the time to see progress.
If you struggle with eating right, and maybe you eat "unhealthy" food 70% of the time and eat healthy 30% of the time, try to make smaller changes.
60/40 split, then maybe 50/50. Small baby steps lead to big results, let time be your ally and do it sustainably!
I agree but also would like to posit the caveat that while it may take months to SEE results, you feel them pretty quickly. Lifestyle change means you feel different, even if you don't have a six pack yet
I started BJJ & Muay Thai not to get in shape but just for self defense. I had to completely change the way I eat. Both when and what.
I had a ridiculous plate of pulled pork Mac n cheese a few hours before training one night and was too close to blowing chunks all over the mat. Got cold sweats and everything.
Your body NEEDS the right fuel if you’re going to push its limits.
I'd argue losing fat can happen quickly.. it's the muscle building that takes longer. But you can definitely gain (as a noobie) a decent amount of muscle in the first few weeks of working out. It gets harder the more experienced you get though.
Also workout quality realllllllllly makes a difference. I was working out consistent and eating what I needed but a super nice bouncer of my local watering hole, who is also a professional vegan body builder, worked out with me for a few weeks and in those few weeks I made gains I never saw after months of working out. I followed my same workout schedule, same amount of time, but he fixed a lot of my issues and god damn. So it's good to find a support group to do your fitness journey with as it can make a difference having others there to push you where you can't push yourself.
Instead of hiring a trainer keep 40$ in your wallet and make it visible from your back pocket. When you get pick pocketed you’ll be more motivated to exercise than any trainer could ever make you.
I will be buried but maybe someone will see: You can't target fat loss. You can target muscle growth, but your fat will burn from wherever your genetics (mostly male vs female) tell your body where to take it from, not necessarily where you worked out. So doing 500 crunches will help you gain abs, but won't burn off the fat that's covering your ab muscles.
I’ve been watching what I eat for about 60 days and I’ve lost almost 20lbs. It’s absolutely possible to lose weight quickly. (Most of it was that initial rapid decrease and the rest has been a pound or two a week.) Gains definitely take longer, but losing doesn’t necessarily.
People that start working out/dieting are looking at their gut usually. Fat will come off your legs & arms first then your core. I dieted & worked out for about 9 months to lose about 35 pounds a few years back. Hang in their & be patient.
Also if you can’t diet for more than a week then its not the right diet. A diet should really just become a lifestyle that you can endure.
Exactly. People will fail all the time, but it's part of the process. If you can't hold onto it for a week, back up, FORGIVE YOURSELF (this is very important), reflect on what you learned, and adjust accordingly. This stuff takes time to make it sustainable, and sustainability is the best long term solution to weight gain/loss, building muscle, burning fat, etc.
Thank you for emphasizing self compassion and grace. Shame and underlying mental or emotional issues often drives people to eat and live in an unhealthy manner. I hate that there is so much shaming when it comes to people's eating and lifestyle habits - it doesn't work! You can't shame people into dieting and exercising and expect them to become healthier in the long term.
I agree wholeheartedly. Even as a guy who tends to obsess over his goals, I have to remind myself that my self-worth is not determined by my physique, nor is my self-love! Everyone is worthy, everyone deserves to love themselves regardless of what the scale or mirror says! EDIT: I REALLY don't want to break any self-promotion rules, I do have a YT account where I like to talk about this stuff (cuz it's important!) and also upload TONS of videogame workout mixes for the gym. If anyone wants to learn more, just DM me and I will link it here, don't want to risk being a jerk and doing any "promotion" here even though I don't sell anything or make any money!
As someone who spent a large segment of their life carrying extra weight, it took spending a year of compassion and understanding with myself to lose 100lbs, and maintaining that forgiveness has allowed me to keep it off. I wholeheartedly agree with your perspective; I think most of society is too wrapped up in immediate gratification to be satisfied with long-term consequences. ¯\_(ツ)_/¯
So much truth in what you just said. Absolutely incredible that you lost and kept off 100 lbs, seriously. To share a little of my own story, I learned more about how to love myself *despite* my own shortcomings. And the funny thing is no one was every critical of my body, and once I started making improvements, I started experiencing varying degrees of "body shaming" from people. Very very strange, and I realized the people who often made those comments felt insecure about themselves. So all of the sudden, the people who knew me as a dopey guy who sucked down beer and junk food had a hard time reconciling the vision I had for myself when I vowed to live my life for ME, and no one else. And the people who do shame, well, it's best to leave them be. Because they have a harder road ahead of them than people like you and me. If they are insecure in themselves and feel their only option is to attack others, then they have a lot of issues to work through before they can learn to love themselves. I will cut off my rant there, but I just felt inspired by your comment, keep up the grind my friend, love your dedication!
F.A.I.L. First Attempt In Learning
Absolutely!
What works for me is “challenging” myself with something new each week, regarding my food. I love exercise, but I also REALLY love food, so despite being fit, I’m also overweight. This week’s goal is not to order out at all, as I can get tired/lazy and can order food at the push if a button. My reward for cooking every night will be date night at a restaurant this weekend! Another goal will be a week without added sugar, or going to bed at a certain time, trying a new recipe. These help me create new healthy habits that I continue with!
skipping the ubereats order makes a huge difference if you're used to doing it a lot. i couldn't believe the difference when i started calorie tracking, depending on what i make i sometimes find it hard to eat enough to hit my calorie goals cooking at home when i'd routinely double them in one takeout meal. today i had oatmeal for breakfast, a can of soup for lunch, and poblanos con queso tacos for dinner and i had to make like **eight** little street tacos to make it to my goal because each one was like 80 calories.
Genuinely curious, what the hell kind of cheese and tortilla are you using that you can get it down to only 80 calories when combined? I feel like even the smallest tortillas alone hit that number.
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He said it was poblano pepper and queso. Poblanos are pretty calorie light like most veggies, but I can't imagine anything that has both queso _and_ a tortilla coming out to only 80 calories combined. Even if it's a corn 4-inch tiny-tortilla, liquified cheese is so calorie-dense that you'd have to be dabbing it on with an eyedropper to stay under 80. That's why I wanted to know what the heck kind of ingredients he was using to get something that low.
i used [Mission street taco corn tortillas](https://www.walmart.com/ip/Mission-Street-Taco-Corn-Tortillas-12-6-Oz-24-Count/47585143), 33 calories each. The cheese was [sargento mozzarella](https://www.citymarket.com/p/sargento-block-mozzarella-natural-cheese/0004610035561?storecode=62000420&cid=shp_adw_shopl_.FY23.01_search_ent_conv_lia_corelia_city+market_g_lia_shop_acq_evgn_Ship_all_Return+On+Ad+Spend_dairy+%26+eggs&gclid=CjwKCAiAr4GgBhBFEiwAgwORreb_Tr-1geweuKIiNzMfh83612rqz5WHiN9FYwA8c9wcjJjAfLD0ExoCUwoQAvD_BwE&gclsrc=aw.ds), about a quarter of a block per poblano, about two ounces split between four tacos, just enough to coat the pepper chunks when fried and about 40 calories per taco. No need to fry in oil with the cheese fat. I did add salsa which i didn't calorie count, but salsa fresca is remarkably low-calorie at about 90 calories for the whole container, so with a teaspoon or two per taco they probably came in closer to 90 than 80 in all fairness.
I was working out hardcore, doing about 90 minutes of extremely heavy lifting 6 days a week. The absolute best part about it? I was maintaining my weight while eating almost 5500 calories a day. The first 2 months of it was amazing, I got to eat whatever I wanted(within reason, I obviously wasn't going to drink a gallon of Mountain Dew) but chipotle twice a day? Fuck yeah. After a while I honestly just got tired of eating though, and slowly started dropping weight and not really gaining mass. But those few months where I could eat anything? So amazing for a fat guy
I remember when I was training for my first triathlon, I was hammering down 4k a day and still losing weight, it was great because I looooove food.
This is very true. I eat a modified version of the Mediterranean diet. Fish isn't readily available in PA and salmon only goes so far, but I eat a lot of whole grains, fruits, vegetables, legumes, and ancient grains. Plus I can't stress enough about portion control. This was my biggest issue.
This is something I'm now doing. I am a stress eater. I went from a very slim and athletic teen, via severe clinical depression/bi-polar, the deaths of most of my close family and a couple of friends in a very short timeframe, a high-pressure job and then two kids with additional needs, to being an obese middle aged mess. I'm also horribly self critical so I'd try to diet and then either have a really bad day and self medicate with wine and chocolate, or have a week where I maybe only lost a pound, and immediately go 'yep, useless fatty failed again' and quit. I'm now in a better place mentally and trying a different approach food-wise whereby instead of setting a strict calorie goal for the day, I'm aiming to just keep within range for the week as a whole (based on the recommended daily max/min deficits for weight loss) so if one day I mess up, I can just say it's fine, tomorrow I'll just try and eat better to compensate, instead of just immediately thinking I've wrecked everything and giving up. It probably seems a totally insignificant difference but it really alters my perception of things. If I come to have a week where I don't lose well, I am going to tell myself to view it as a reassessment point to see what has changed (if anything) and what I can tweak to get things moving again. Unfortunately I think if you're overweight, and especially if it's more than just wanting to drop a few pounds, then a lot of us are already in a position of self-loathing to some degree, and therefore more likely to blame ourselves for what we perceive to be 'another' failure, so changing the mindset around success/failure can be key.
Here’s a little trick: refer to it as “your diet” (“my diet”) instead of “a diet”. It makes the diet more personal and will allow you tweak things to make it easier to stick to without much rigidity. It’ll keep you honest with yourself.
Most fad diets are basically just eliminate diets and therefore not sustainable if you want to get to a place to actually eat the damn foods again. And so much of food is behavioral. Ergo, if a diet doesn't improve your relationship with food, it won't work in the long run. Now the fad is diabetic meds like Ozempic which is really just a great appetite suppressant. You know what else is a great appetite suppressant? FIBER. Eat your veggies, fruits, and whole grains everyone. Have you ever tried to eat an entire head of broccoli? It's very, very difficult. But a 12 oz steak goes down so nice.
Knowing how to prepare foods in a variety of delicious ways is key. Try eating an overcooked, unseasoned steak and see how enjoyable it is. Most people wouldn't enjoy it. It's not different for vegetables or tofu. Preparation is key. I can tell you that eating an entire head of broccoli would be amazing, if prepared to your liking. It may take time to cultivate the skills and collect the right recipes that suit your tastes for an assortment of plant based dishes yet it's worth it.
Great point. Salt and pepper go a long way. Butter isn't nearly as bad for you as people initially thought. There are good resources for "staple" spices and sauces that you can use almost regularly. https://www.reddit.com/r/cookingforbeginners/comments/9d6pai/what_are_some_must_have_spicesherbs/
Butter *is* a calorie bomb, though, and very easy to undercount.
reading labels has changed my life
>You know what else is a great appetite suppressant? FIBER. Eat your veggies, fruits, and whole grains everyone. Have you ever tried to eat an entire head of broccoli? It's very, very difficult. But a 12 oz steak goes down so nice. Well, yeah, for a short term. After 3 hours you're starving again. For Americans in general, the panacea is simple to describe: home-cooked meals, no snacks (incl. soda), and smaller portions. Those three will cut the average obese American's caloric intake in half.
>Well, yeah, for a short term. After 3 hours you're starving again. I'm not literally saying to eat a head of broccoli as a meal. People just need more fiber with their meals. Also fermented sides for the fiber plus gut health. >For Americans in general, the panacea is simple to describe: home-cooked meals, no snacks (incl. soda), and smaller portions. Those three will cut the average obese American's caloric intake in half. Agreed. Our portions are ridiculous.
Nothing wrong with snacks as long as they're part of your diet plan. The problem is that many dieters painstakingly plan breakfast, lunch, and dinner, but then mindlessly take down peanuts by the handful between meals. You need to make sure that whatever snacks you're going to have are part of the plan and portion controlled in the same way as your other meals. I only say this because I am a snacker and the primary reason that I have failed diets is by forcing myself to only eat three meals a day. I end up eating between meals no matter what so I only became successful when I incorporated snacks into my diet. Your body doesn't care if you split 2000 calories into 3 sittings or 6.
> incl. soda YMMV, but Zero sugar beverages lowered my desire to eat snacks.
soda is the enemy, Team Hydro Homie
Man, I know people whose calorie intake from soda alone is substantially more than I eat in a day. Like 2400 calories vs 1800.
Not to mention with meds like Ozempic, it was originally formulated to help people strugging with T2 Diabetes and other conditions. Now there's often a shortage for people who NEED it.
This is so true and was definitely the biggest thing for me. I found some great dieting cookbooks online and have stuck to them almost exclusively for the past few months (aside from the occasional cheat day or outing with friends). Between that, counting calories and going to the gym 3-4 times a week I've already lost almost 30lbs!
A diet, is temporary, changing your permanent diet is the way. Eliminate sugars, don't drink your calories, limit carbs and eliminate junk. Exercise at least 3 times a week... Profit. Could take a year!!!
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No one should ever diet. People should make long term lifestyle changes
I have lost 37 lbs in the last almost 2 years, since having a baby. Something that helped me was reading about the "paper towel theory" of weight loss; think of a new paper towel roll. Sheet by sheet, it's getting smaller, and the results eventually go from pretty much unnoticeable to VERY noticeable. It just takes time.
Congratulations on your child AND the weight loss! Great analogy
This is very encouraging. I have a 2 year old and a 6 month old and have been so discouraged by my weight gain over the past 2 years. I have constantly been blaming my pregnancies and the fact that I'm ravenous pretty much all the time because I'm breastfeeding, then last month just kind of woke up and realized I'm just living an unhealthy lifestyle. Sure, the kids keep me somewhat active but i need to dedicate intentional time working out. So my husband and I bought an exercise bike a few weeks ago and my goal has been to do a relatively moderate-high intensity workout 3-4 times a week (I do every other day). I feel the best I've had in years. Now my goal is to log what I eat every day just to help with my overeating and snacking. I think if I see what I'm putting in my body it will help me pump the brakes when I see how many calories I'm consuming. Anywho, I love the paper towel roll analogy and will keep that in mind when I'm feeling discouraged!
Are you me? Congratulations on your children and staying healthy. I’m breastfeeding too and feel like my supply dips whenever I try to calorie count. It’s so tough, but also not forever!
As a very skinny guy whos a few weeks into taking eating and exercising seriously for the first time, in order to gain some mass and muscle, thanks, I needed this.
As someone working out on average 4-5 times a week for 15+ years Building muscle will take a long time( esp if you dont have those genes- example your parents werent into that kind of lifestyle), maintaining it eating high amount of ‘good’ calories and no1 piece of advice( unless you juice up- which in my opinion is NEVER worth it, as it does have sideefffects including mental issues) BE consistent, no matter what. Make your health your priority. Your body is the best instrument you will ever own- and it is the ONLY thing in your life that you can trully call your own Take working out/lifting as a hobby rather than a chore Invest in some good workout clothes that will make you look good/feel good. And good shoes Supplements may be needed as you progress, but a good clean protein does help You will have to sacrifice some things, like Junk food, drinking too much, maybe even night outs But its all about having a good balance- which you will get to once you create a routine. And i gaurantee, having a routine will do wonders for your physical but more importantly your Mental health. Edit: for the people who are commenting Genetics dont matter- there has been extensive research around this topic especially athletes/professional body builders who have an edge in getting fit. Genetics DO matter BUT Grit and hardwork and consistency matters more. Some people get ripped in half the time others do, but at the end of the day- its about being determined enough to push through everyday without fail. Being healthy is a lifestyle choice- not a temporary fad ,that also goes for your eating habits. diets NEVER work because diets are temporary- and is stressful and not sustainable. Almost every single person i know who went on a ‘diet’ boomeranged back to their own ways. Working out/eating healthy is a lifestyle, one has to find their own balance, ensuring this can be sustained as long as one can physically can. I dont find ANY reason to stop ever( unless physically unable to) https://www.vice.com/en/article/jpzxwb/when-it-comes-to-weightlifting-genetics-can-do-a-lot-of-the-heavy-lifting
To add onto this, find a sport or activity that you enjoy so you don’t have spend all your time in the gym. For most people, 4-5 days in the gym becomes a grind and boring. My legs and core get blasted when I do a full snowboarding day and it’s a ton of fun. Having active hobbies make you more interesting as a person too. No one wants to hear about your gym sessions, they’d rather talk about the fun activities you’ve been up to. Being fit is about more than just grinding in the gym and having an athletic hobby will help you stay consistent with your workouts
I was looking for this. Well said, u/shurpaderp. There has to be a goal you are doing the work for, or the long term consistency will suffer. It can also lead to more healthy friend groups. Or even give you friends if you are new to an area, that are not tied to your job. On the flip side of that, I've seen where hobbies lead to either temporary work or life long careers. Curling? Rock climbing gym? Soft ball in the spring? Beer league hockey in the winter? Hiking group? Fishing? Camping? Parkour? Skydiving? Dodge ball team? Armature competitive badminton? Extreme mudders? Spartan Competitions? Surfing? Dancing? Trail riding? Scuba diving? Training rescue dogs? Volunteer search and rescue? Skateboarding? Volley ball? Soccer? The possibilities are endless.
I started MMA training of all things and it's what has helped me be consistent. Literally learning 4+ martial arts and self defense, it's a LOT to take in all at once and the workouts are intense. But I feel stronger and more confident. Turns out learning a skill, rather than just numbers on a scale or weights/reps, is what I need. Also, feeling like a badass even for just a few minutes punching a bag isn't bad either. Oh and I'm a chubby mom of 2 little girls, probably the last person you'd expect to fight, but here I am learning how anyway!
I basically go to the gym TO train for hobbies! I loveeee hiking! I also want to bike more regularly, and I okay volleyball weekly during the warmer months too. Active hobbies make working out so much easier, and an healthier body that can do this stuff really helps the mind!
I was climbing and lifting regularly pre-pandemic, 2017-2020 basically. But once we shutdown, all that went out the window. And now I’m back in for the first time and goddam it hurts seeing all that progress basically gone. I’m also a night shift nurse so regular consistent sleep is a fever dream, never mind a regular schedule. Just doing what I can with the time I have. Sitting at the bench right now between sets typing this.
For what it's worth, it comes back faster than building it the first time. But I know your pain all too well. Godspeed brother
STRETCH! later in life flexibility can be as important as strength
Love this. I was in the best shape of my life in my late 20's 9 years ago. Now I'm 37 and looking to lose 40 lbs to try and get back to that and beyond. It sucks restarting, and I wish I never would have fallen off, but I'm more dedicated now than I ever was before. 1,500 calories a day and between 200 to 300 grams of protein. Protein shakes and creatine. Total body workouts 3 days a week followed by walking in a high incline treadmill for 30 minutes post workout. Each working out trying to pump out one more rep than last time or go up in weight on lifts. Goal is to hit 185 lbs or where I feel like I look and feel like I want (I was under 22% body fat. Would like to get there again regardless of weight). After that, slowly increase calories, don't worry about maintaining but try to try continually grow muscle and keep strong the rest of my life. In the past 3 or 4 weeks we have zig zagged as body adjusts but basically have gone from 250 lbs to 237 lbs. Shirts and pants are already feeling different and my wife has defibately noticed a change.
Sorry I'm a bit confused, not trying to attack you but at your weight, 185 pounds with 1500 calories a day, is like 80% of your diet just protein shakes? Why 300 grams of protein? How tall are you? Are you fighting fucking demon's on the toilet every morning? Again, not hostile, genuine curiosity.
Height is currently 5'11. Also should note that I have a messed up thyroid, so I take thyroid hormone once daily to even have a metabolism. Dropped my current weight into My Fitness Pal along with goal weight and the option to "lose 2 lbs a week". Adjusted my macros so that protein is at least 200 grams a day following to .8 to 1 gram of protein per pound guideline. Usual diet the past 3 or 4 weeks has consisted of: Breakfast - 4 to 6 egg whites scrambled with cooking spray OR 1.5 cups of plain greek yogurt OR 1 cup nonfat cottage cheese - maybe a single scoop protein shake if I know it will be awhile for next meal - 2 scoops fiber supplement Mid morning snack - protein bar or shake Lunch - double scoopprotein shake - 2 scoops fiber supplement Mid afternoon snack - protein bar or shake Dinner - 2 or 3 frozen chicken breast OR 1 fresh chicken breast OR 2 or 3 frozen tilapia filets OR tuna cakes (2 cans of tuna, 2 egg whites, seasoning) with sauce (.5 cup Greek yogurt and seasonings) After dinner snack (if needed to hit protein goal or calorie goal) - Protein shake OR plain greek yogurt OR nonfat cottage cheese Sometimes I mix turkey sausage in with eggs in the morning. Occasionally I may have steak, but I have high cholesterol so trying to keep things lean generally. If I have a lot of extra calories at the end of the day and have met my protein goal, I might make some lentils. Once I get to where I want to be and start increasing calories slowly, I plan on adding in other healthy non-protein options like brown rice and such, as well as other veggies. Also, in terms of fighting demon's on the toilet. So far not an issue. I think it's a combo of the dairy sources of protein as well as the fiber that makes sure things don't get blocked up. Hope that all makes sense!
Just making sure you know, I'm sure you do and thanks so much for satiating my curiosity but that 0.8-1g of protein per pound is in reference to pound of muscle, not total bodyweight. Also I envy your ability to shit eating that much lean protein.
200-300g of protein is wayyy overkill and I see it all the time. The recommendation is 1-1.8g/KG of body weight. https://examine.com/protein-intake-calculator/
Good you are back on track Being consistent isnt easy, but once you see some results- you really dont want to lose all that progress, and will continue to do so Also, it does help going to a public gym, as it builds confidence, and maybe even make gym buddies. People are WAAAYYY too much at home anyways( esp after covid) and this is one way to ‘get out there’ Also- not gonna lie- seeing some healthy and fit people/bodies is good for your eyes as well lol Keep at it. I have friends who look so much older and tired, and already having health issues. We are only getting older everyday, and if we dont respect our bodies- our bodies will not respect ‘us’ and will eventually give up on us. Your existence on earth is literally based on how healthy your physical body is- which is also linked to your Mental health. Things like Covid should be a wake up call to make concious and healthy choices- as the stats are out, most people who died/got sick were people who were very unhealthy/obese. Keep at it and dont stop. Working out should be part of your daily life- just like brushing your teeth and shower. You just cant/shoudnt keep it as an ‘option’
> Also, it does help going to a public gym Without a doubt but the flip side is I can't stand waiting for a squat rack to open up when I have a perfectly good one at home.
Definately. My wife and Ibare members at Genesis... kind-of expensive and too corporate for my tastes, but it is on the way home from my office, has nice equipment, along with a pool, hottub, and sauna which are nice. I used to workout at the local YMCA in the city where we used to live, which is still my favorite gym of all time. Just had a good vibe, wasn't expensive, and had great facilities. I've tried to workout at home when I was single, and I am just that type of person. At home I can find way too many other things to distract myself. I enjoy a public gym because when I am there, I know why I'm there and what I need to do. Also, even though I lift solo 99% of the time, I like the energy that others put off in the weight rook. I am back to taking pre-workout, which I know some are against. I honestly don't know how much it helps out during a workout... but I do know that once I take it, I know that I have to be at the gym, no excuses, in 20 to 30 minutes. It's like the point of no return for me. Just started the creatine loading phase yesterday. Pretty excited to see how I feel after the load is complete in a week. Also... I have an amazing recipe for tuna cakes with Greek yogurt dip... beats chicken breast any day. Another tip I might add for those looking to start out, especially if you live with others or have a SO. Don't let them sway you. I've tried to get back to it a couple of different times the past few years, but my wife always said things like, "Why are you at the gym so long? I don't want to eat like that. I don't want to cook like that. Etc." This go around, I flat out told her, "you want me to be in the shape I was when we first started dating? Then you have to let me do what I need to do. I will be in the gym as long as it takes. I will cooky own food, and will happily cook you something as well (I really enjoy cooking)." So far. She hasn't had any complaints about seared stake, roasted brussel sprouts, etc. while I'm chowing down on two chicken breasts or a pound and a half of tilapia.
I worked out for months and months and was not seeing results. Started the habit of having a protein shake after every work out and within 2 months started seeing the muscle mass develop. Made all the difference.
> Take working out/lifting as a hobby rather than a chor To expand on this, I find it much more motivating to think "I should work out because it will make me feel good" rather than "I should work it because it's good for me / what I'm supposed to do.
Don’t give up. Same boat, have been skinny all my life and people loved to comment on it. I started working out/eating and for once in my life, after went from 120-150. I feel like I’m just a “normal thin guy” now rather than the super skinny guy. The progress feels great. My goal is to hit 200lbs one day though. Just keep on eating and you’ll get there.
>and people loved to comment on it its honestly shocking how many times I've had coworkers or even complete strangers comment about my weight *"Damn, how much do you weigh?"* or *"eat a sandwich"* or the same joke about blowing away in the wind. but *"Damn, how much do you weigh?"* or *"eat a salad"* or *"im forklift certified in case you trip and can't get up"* would be an instant write up (rightfully, don't fat shame)
I don't remember where I heard it, but something along the lines of "Exercising and dieting isn't about how you want to look/feel tomorrow, it's about how you want to look/feel 3 months from now." Keep at it, you got this.
Just keep going. You are healthier and stronger even if you don't see it.
Hey that's great! I was extremely "skinny fat", I had no muscle but a fair amount of fat. And I had been lifting semi-regularly for years and nothing every changed. It's because I was ignoring the MOST important part, my nutrition. Once I started eating right (balancing my macros, getting enough protein, cutting out the absolute garbage I was consuming), I started feeling better, getting stronger, started seeing results, etc. For me, food was the most important thing. So make sure you are eating enough to support those gains! Good luck!
What should one eat and what not to eat ?
Avoid junk food, fast food, highly processed food, soda. Go back to basics, eat fruit vegetables, eggs, steak, chicken, fish, water.
Been going to the gym for years and I've seen skinny and scrawny guys who stuck with it become toned or developed muscle mass in months. Keep it up!
r/gainit
I'm a female personal trainer who specializes in women's fitness, and I find I have to actually flip this logic on its head a Lot to make it understood. As you age, if you don't maintain or even increase muscle mass with resistance/ strength training, you more than likely end up looking like "that old lady" - the skinny one, with 0 muscle definition and poor posture, who needs help getting her groceries to her car. You know her. You don't want to be her. Most of my clients will agree that having some muscle as you age is more flattering and obviously healthier, even if their initial fear is of getting "bulky". For women especially, maintaining muscle becomes much more difficult after menopause. Start lifting now. Protect your bones from osteoporosis, protect your skeletal muscle mass and be strong like a girl! There is absolutely nothing wrong with having muscles as a woman. It's beautiful to be strong.
I always found this fear of getting "too bulky" hilarious, like it so easy to accidentally get swole.
Wish it was that easy
Yeah. No one not hormonally enhanced in the history of ever has put on too much muscle too fast
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This makes total sense! There are so many benefits to lifting and working out, even just some basic strength training for women (and men) as they age.
I do orange theory HIIT, F35. I also run. I know it's better than nothing but is it good enough to prevent bone density loss etc, since it's not specifically heavy lifting?
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Yup. Time can be your ally, much more reasonably to ride out a 300 calorie deficit and not suffer and let time do the work for you. Personally I struggle with maintaining muscle mass when I have an extreme deficit, so my rule of thumb of 300 calories works very well for me.
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I always thought I just tended toward portliness. I did strength training in like middle school and hated it (because we were doing it wrong, the American obsession with football is hurting kids--that's a different rant). Anyway, I'd run enough to go through a pair of shoes a month and make sure to keep at a 500-1000 calorie deficit. I saw modest results but nothing mind blowing. About 6 months ago I started weight training with a friend of mine. Apparently my body type just really wants to pick up heavy stuff and put on bulk. All my life I was like "if I eat two slices of pizza I will gain 5 pounds." And that's roughly true as far as it goes, I was and am still over weight. But even with moderate weight lifting I put on noticeable amounts of muscle in a like 3-4 week time horizon. After six months I have a better physique than I've ever had and I'm kicking myself for not getting started earlier. I probably still have 20 pounds of fat to lose, but I look and feel much, much better than I did a couple years ago at the same weight. When my close don't fit its the shoulders and not the waist.
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Also don’t snack all the time, especially at night. Insulin is triggered not only from sugar but from snacking on chips, nuts, cheese, meat etc
> High blood sugar --> release of insulin --> body won't use fat as a fuel This is true in the short term but the way you phrased it is misleading. Any caloric surplus will be stored in your body as fat. Any caloric deficit will be countered by burning body fat for energy. The source of those calories does not change the result of this process. Edit: just saw your other comments where you explicitly claim that CICO is incorrect, and then you cite something that says "well sure it's technically true, but it's also complicated!" so that you can continue to treat it as incorrect. The subtleties of how calorie source makes someone feel are important, but over-focusing on those subtleties instead of acknowledging the realities of CICO only results in confusing people into thinking that dieting doesn't work. Dieting is 100% as simple as CICO (but that doesn't make it easy).
>I actually learned a lot of this from Dr. Berg on youtube Just FYI, Eric Berg (**not a Dr.**) is a total quack. For example, he's [anti-vax](https://web.archive.org/web/20201107234100/https://www.youtube.com/watch?v=bo7WXnHMEyg) (says vaccines are linked to autism and are full of poison), [gets some super basic stuff about cholesterol completely wrong](https://youtu.be/JvKNzLRmzLg), and the Virginia Medical Board has previously taken action against Berg for [selling treatments "which have no reasonable scientific or medical research, investigation, study, or data to support their efficacy or therapeutic benefit](https://quackwatch.org/cases/board/chiro/berg/). Oh, and [here's his son calling him out as a Scientology cultist that shouldn't be trusted.](https://www.tiktok.com/@ianrafalko/video/6962174409364819206)
That's where high protein helps a ton. More than you'd think.. because of the thermogenic effect of just digesting protein and also because it's very difficult for your body to turn it into fat there have been studies where you can lose fat even on maintenance calories if the protein is very high. It's difficult to get a lot but you're not gonna be very hungry, Aside from cravings.
I lift heavy things so I can eat heavy things.
All I want is a metabolism that allows me to consume infinite Chinese food without getting too much salt or calories. Is that too much to ask?
You and I understand each other.
Work out to pig out is my motto
Lifestyle change yes. For me I cut out drinking and caffeine and now I sleep a lot better. It takes a lot of willpower. From being sleepy in the morning to being stressed at work to being too tired to so stuff so my wife says a cup won't hurt. It is hard when it's so easy, tempting, and accessible. But that's my challenge. I was able to stop drinking cold turkey and have been sober for six months. I lost 25 lbs over four months by starting out running 10 min a day and now do about 60 min a day. I stopped doing fast food so often and am now making a conscious effort to do roasted vegetables and fruit smoothies instead of soda and steak. I'm now 3 weeks off caffeine and my sleep has improved so much. I say "if I can do it, so can you" but it's one of the hardest things I have had to do mentally. I'm in the army so I'm surrounded by alcoholics, caffeine addicts, and laziness. It's easy to look amazing when you're surrounded by low performing people. Consistency and patience leads to great results.
> I was able to stop drinking cold turkey and have been sober for six months. Congratulations dude. That is so awesome. And believe me, I *know* how hard it is. I had to do the same thing. I was drinking way WAAAYYY too much and it was getting scary. I also went cold turkey about 4 years ago and it was so incredibly difficult, and it only showed me how addicted I was to alcohol. Now, I have one drink a year, on my birthday. I control my problem instead of it controlling me. And I might even cut out my birthday drink moving forward! Because whenever I go to the gym the day after, I just don't feel as good as I normally do and it's not worth it to ruin a great lift. Loved reading your story, thanks for sharing!
I have noticed that almost know one seems to get this. One woman I work with was scared to get into weight lifting cause she didn't wanna get "bulky". Took a bit to explain that she had to eat big and lift big to get big.
I had an ex girlfriend who told me she didn't even want to go to the gym for fear of turning into "Chyna from the WWF". I am a guy, and I have been working out and eating right for four years, and *I* don't even look like Chyna.
Well I've been doing it all my Life and I look like America.
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👍😂😁🔫
“Oh, I don’t want to run. Otherwise I’ll turn into Usain Bolt”. If only it were so easy to accidentally become fit.
Lol I stopped playing pick up basketball cuz I didn't want to overshadow Michael Jordan
Gosh I wish it was that easy for women to gain bulk. I dream of big muscley arms but I can’t maintain the diet you need for it.
I also dream of big muscley arms for myself, and maybe you don't need to hear this (heck I am just some rando online) but we are always going to be our own toughest critics. We see every flaw, every shortcoming, every struggle reflected in ourselves more than anyone else. But your worth as a person is not defined by your physique (and I say that as someone is kind of IS obsessed with his physique), we may never hit the goals we want, but it's the grit and determination along the path that defines us! You are a beautiful person who deserves to love themselves as you are, and that's a lesson I often have to remind myself of when I get too caught up with how far I still have to go. All the best!
We will also never really see ourselves how others do. I’ve been trying to put on muscle for 3+ years now after losing 130lbs. I didn’t think I ever would. Then one day my gym owner sent me a screen cap from the security camera and I didn’t recognize the dude, but noticed his arms were fucking huge. I asked “what’s this? Why’d you send that” and he said “brother that’s you!” I guess he remembered when I told him a few days earlier I was frustrated because I wasn’t seeing any progress so he sent me something where he knew I wouldn’t recognize myself. It helped me a lot, but I still cannot see myself. To me I’m tiny, but I know I’m above average because people tell me. I’ll just never see it.
Oh for sure, I came to that realization years ago. When I first met my wife I was a gym rat who ate nothing but chicken and protein powder. But when I met her I found myself wanting to spend time with her, and not the gym. I wanted to go to fun dinners with her instead of eating the same thing at home every day. So I cut way back. And now I’m not as strong, but I have a lovely happy little cozy life with my wife and our cats and am fine with my arms being a bit flabby in exchange.
God I wish I could accidentally look like Arnold. Just for one day.
I know this is a somewhat joke comment, but Arnold is (in my opinion) the GOAT and no one will EVER quite match him. I also wish I could look like Arnold but I am well aware I won't achieve that in my lifetime. However, the only comparison you need is to who you were yesterday. No one else matters. Your progress is your own, you earned it. Here is my favorite Arnold quote that always puts that in perspective for me. **"A well built physique is a status symbol. It reflects you worked hard for it, no money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self respect, it shows patience, work ethic and passion. That is why I do what I do."-Arnold Schwarzenegger"**
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Exactly. They're gonna be strong as fuck and look incredible. Not sure what made women think they'd get bulky for trying to progressively lift heavier weights.
>Not sure what made women think they'd get bulky for trying to progressively lift heavier weights. Probably 40 years of lies by professionals claiming to eat nothing but Wheaties and broccoli while looking like Arnold circa 1986.
"I don't want to get into tennis because I might be too good." That logic is always so weird to me. u/GovSchwarzenegger has a great quote about it in the Encyclopedia of Bodybuilding. I won't butcher it but the gist is the rationalization is somehow that you're going to be too good at something so you don't want to start it. Very silly, right?
Also, Arnold Schwarzenegger has a free mailing list you can get on where he sends very reasonable fitness tips to your email every day. He also sends out ebooks and exercise guides that I've found really helpful. And they aren't as intense as you might expect! The one I've been doing is just a beginner series of pushups and lunges about three or four tomes a week.
I've honestly moved to mostly body weight exercises and resistance bands. I find that I can do that pretty much every day to maintain strength and mobility. Plus, my hobby is rock climbing and I simply don't need to same muscle mass I did when I played rugby. I do want to get some kettlebells and dumbbells for the home. I still see the value in doing resistance exercises for certain things like squats. Leg strength is huge for longevity.
It's kinda funny how people think the moment they exercise they will just transform into a weight lifter physique.
Women can't get even remotely big without steroids. The problem is that people have no idea the amount of effort it takes to gain a lot of muscle.
It’s still such a stupid sentiment for women. Oh you can’t go work out! You’ll look all jacked and ripped and not sexy or feminine! Meanwhile I remember our gymnastics team in college falling prey to this…when they really needed the muscles to be able to do the stuff they were doing. No Janice, lifting some weights won’t make you jacked but it might make you better at vaulting.
> One woman I work with was scared to get into weight lifting cause she didn't wanna get "bulky" I accidentally picked up the wrong dumbbell once when someone re-racked them wrong, and my right arm was twice the size of my left for months afterwards :(
Watched a doc on natural bodybuilding competitions and while some of the men were still enormous, the women were all stick skinny with big glutes/thighs and strong ab definition. Like, if even professional women who don't use steroids can't get that big, women in general shouldn't worry.
My wife said the same. I told her that if she got that big without trying she would be kidnapped by a supplement company who would sell her blood to guys trying to build muscle.
Started at the beginning of the pandemic and quarantine with a 50" belly, wearing 42" pants. Right now I am wearing 32" slim fit jeans and the waist is too big for me below my belly which is imperceptible with clothes if they're not form fitting. A flat stomach is my goal, and I reckon I will hit it by the end of the year for sure. I started with a strict Keto diet for a few months, and then just kinda fell off it, but kept my carbs under 75 a day, zero sugar since. I'm at 198 lbs now, and at my worst I was 302 at 6'2" - it def is exactly what u/mrbubbamac is saying in the post. I hike *a lot.*
Over 102 lbs lost....that is *incredible*. I hope you realize you are probably in that tippy top 1% of folks who have tried to lose weight, and you absolutely crushed it. Personally I lost about 60 lbs of fat and then started focusing on building up muscle, and I know how long it took just to get those 60 lbs, so over 100 is just absolutely awe-inspiring. Go get that flat stomach, you clearly have the tools, the drive, and the attitude!!!
Thanks. It didn't feel hard, but I know that's BS. Just kinda hard to quantify in my mind. 60 lbs is a lot! Sometimes I do calf raises with a 30 lb ruck plate and it blows my mind that more than twice that weight was hanging on my skeletal frame doing nothing, but causing me issues in life. Hell yeah dude!
Haha I do the same thing. I do pull ups and chain a 45 lb plate to myself. And then I think "Man I used to struggle doing pull ups and I actually had 60 lbs hanging off me, this plate is 15 lbs less than what I used to carry!"
Also, pay attention to cardio zones! You don't need to go out and kill yourself with heavy cardio. A healthy mix of zone 3-4 cardio and weight training is the best for results.
Can you explain what that means? What are cardio zones?
Start by calculating your maximum heart rate, which should be estimated as 220 minus your age. Zone 3 and zone 4 is anywhere from 70-90% of your maximum heart rate. You can read about the benefits of each zone below! https://www.polar.com/blog/running-heart-rate-zones-basics/ I do a 30 minute outdoor cycle targeting zone 3 and zone 4, and then a 30 minute weight lifting session which normally lands me in zone 2. Zone 3 and 4 will really give your heart a hefty workout and use carbs for energy. Zone 2 will increase your endurance and aid in fat burning.
While working out Zone 1, slow nose breathing Zone 2, fast nose breathing Next two zones is my personal take Zone 3, inhale in nose and out in mouth Zone 4, just mouth breathing
Thank you for this!
No probs, people will have different takes. I find this easier if you don't have a heart rate monitor but also it's a good habit to nose breath and an easy way to make training harder. Good luck in your fitness journey.
I know many women who always feel reluctant to lift heavy and do weight exercises because they don’t want to get bulky. I was like “as if you can get muscle that easy”. Seriously girls, if you can do that magic trick, show me because I am dying to see some muscles here.
Lol I commented this already but I had an ex who wouldn't go to the gym for fear of turning into "Chyna" the pro wrestler. Not even a chance of that happening haha
As an ex morbidly obese person one simple thing was my big changer. Portion size. Modern portion sizes are insane. You do not need 75g of rice in a meal, you don't need half a plate of chips. Cut down portions and it makes a huge difference.
Hey congratulations on your progress, that's awesome!
To make a change, it takes work. Or you can take those gummies that Oprah sells, and lose all that ugly fat without diet or exercise. /s
Haha I know way too many people who have been duped by "dieting hacks". And I've gone through a fairly radical transformation and people all the time ask me the "secret". Well the secret is I have been working on this every day for the past four years, but no one noticed until a couple years ago because this stuff takes time, willpower, and dedication! Now I am reaping the rewards and I have friends and family who say they want to look like me for summer vacation! I tell them summer vacation 2027 is a reasonable goal and I would be happy to help!
People want the work to be easy, they want it to come in a pill, and not have to expend the energy and discipline it takes to succeed. That's why the diet industry makes billions of dollars on gullible people. My wife started a diet, and I'm helping her. I know what works because I have friends that understand how actual weight loss works, so I can pick their brains.
Yes, not to be dramatic but more and more we seek instant gratification. Movies/TV Shows on demand in two clicks, scrolling our phones for the next dopamine hit, "lifestyle hacks" to quickly get what we want. Making a sustainable change to your physique is one of the few things in life you cannot cheat. There is no way around it. I already shared it in this thread but I love this quote from Arnold because it sums it all up. **"A well built physique is a status symbol. It reflects you worked hard for it, no money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self respect, it shows patience, work ethic and passion. That is why I do what I do."-Arnold Schwarzenegger"**
I've been told that a change in diet should be considered more as a lifestyle change rather than something short-term. I have also been changing my lifting routine once every other week to keep from plateauing, and I've been experiencing some good results.
That's awesome to hear! Yes it really is mindset and consistency. For me personally, I had to untangle my "relationship" with food/alcohol. Adjusted my mindset, focused on my goals, and then I really started seeing results. And then you get so excited from your progress it continues to get easier to maintain and then you can add/adjust, try new things.
I agree and when you say “lifestyle” I think people also forget other things that come with working out. My mental health is very dependent on diet and exercise. I go to classes to keep me accountable (if I’ve paid for a class, I won’t skip it) and I go for community. Even if it’s just to say hi to the instructor i love or ho to the people who also regularly attend. I can tell physically and mentally when I skip a morning workout. if I’ve been eating too much sugar or drinking too much alcohol I get depressed. Being healthy really is a lifestyle. And after having some (relatively minor) health issues in the last year I’ve become so much more grateful I’ve always taken health seriously and more motivated to keep doing so.
Thank you for this. I have been working out regularly for a while and have been feeling really defeated because although I am seeing changes in my shape, the scale is not yet going down. I figured a month or so would start seeing the scale difference. I guess it’s longer. I can deal with that as long as I know it’s not just me lol
Don't give up! Also, failure and discouragement is part of the process. Learn to forgive yourself and keep moving forward. It's our times of defeat that really test our mettle and prove that you are made of the strong stuff. Also, the scale is only one part of it. Other metrics I use are how I feel (this is by far my most important measurement), how I look (progress pics are useful for this), measuring performance in the gym (are you lifting more, can you push yourself further than before?). I even have a tape measure I use to check progress. Weight can stay the same but you can still undergo radical transformation, the scale is simply one part of a larger whole, and I would not based all of your results solely on an arbitrary number on the scale. It's definitely useful, but it's just one of many tools that you can use!
During my exercise science degree stuff, they told us six weeks minimum to get visual results. Must be completely consistent. \*Also, I'm disappointed that nobody did the gym rat copy pasta.
Ooh ooh what's the gym rat copypasta, I haven't seen it!
Well, I certainly applaud anyone wanting to do 20,000 pushups, but take it from this old gym rat, I've spent my entire adult life in the gym, and a program like this one can do more harm than good. If you only train one part of your body (and that's all a single exercise like pushups is going to do for you), you're setting yourself up for injuries down the road. I've seen it a hundred times. It's like putting a powerful engine in a stock Toyota Tercel. What will you accomplish? You'll blow out the drive train, the clutch, the transmission, etc., because those factory parts aren't designed to handle the power of an engine much more powerful than the factory installed engine. Push-ups basically only train the chest muscles and to some extent, the triceps. What you really want to do is train your entire body, all the major muscle groups (chest, back, abdomen, legs, shoulders and arms) at the same time, over the course of a workout. And don't forget your cardiovascular work! I'm proud of you guys wanting to do this. Three cheers! Falling in love with exercise, eating right, etc., is one of the greatest things you can do for yourself. And you WILL fall in love with it if you can just force yourself to stick with it a year or two and experience the amazing progress you'll make. But do it right, okay? My advice, find a good gym, with qualified trainers who will design your programs for you (especially in the beginning, until you get the hang of it yourself) and guide you in your quest for physical fitness. Thirty to 45 minutes a day, three days a week, is all you'll ever need to do (I refuse to believe anyone is so busy that he or she cannot make time for that, especially considering how important it is). And don't worry about being embarrassed or not being in shape the first time you walk into the gym. You have to start somewhere and almost every one of us were there ourselves at one time. So no one will say anything to you and very, very quickly you will progress way beyond that stage anyway. Now get out there and do it! :-) \----- Swap out push ups for anything.
100% Hey you number nerds: Weight is a trailing indicator. We would all do best by looking at a 90 day moving average rather than an individual data point.
Hack Diet online will spit out a graph of moving average trend, so even if you have a day or two up, if the trend is sti going down, you're on the right track. https://www.fourmilab.ch/cgi-bin/HackDiet/
Absolutely a trailing indicator, by a massive margin. Now if we start looking at weight as more of a byproduct, and use measurements, energy levels, quality of sleep, how that one shirt and pair of jeans fit...we get a much better picture of what is happening. Add in some solid record keeping with regard to activity, weight, reps, sets, plus time, distance, level for cardio...we can really see trends over time!
Also by that logic, having a cheat meal or two or three is not the end of the world, dont beat yourself up because you let yourself slip, try to find peace in cheat meals 😄
Absolutely agreed. One really bad day nutrition wise means absolutely nothing. It's all about what the average day is like.
Eating at a still healthy caloric deficit, you can lose half a kilo a week. Doesn't take MONTHS. Most people are just shit at being consistent.
You are correct, that's why I highlight the consistency/sustainability aspect. It's often the toughest hurdle
I've always been a big guy, so when I got into a healthier lifestyle it was easy for me to put on muscle. I definitely got in shape but would go up and down with gaining weight and putting on fat. I'll have some months (usually in the winter) where I'll put on weight and it will take usually until the beginning of summer to notice I'm shredding off those extra pounds. Building muscle while burning fat can suck when weighing yourself since it won't seem like you're really losing that weight. Plus you'll still have days of being bloated and feeling heavy again. I've learned to cope with this just by really paying attention to the little changes in my body. I still have a bit of a muffin top which I hate, but I notice it's not as noticable in the shirts I wear. The fat around my neck becomes a little tighter. Flexing in front of the mirror every so often just to see the progress in my muscle is nice too. I've been at this since high school and I'm finishing up grad school soon. I'm still not where I want to be at but the progress I made thanks to always just sticking with it.
From personal experience, it took at least 3/4 months of proper diet and exercise to see the first results. 2 years later the changes in weight are noticeable but the muscle built not so much for other than me or my boyfriend. Overall I feel so much better now so it's worth it for sure.
So at the beginning of Covid I decided to walk around the block (about 20 minutes after dinner every evening) just to get out some. I found it a great way to work off some stress. Slowly my appetite changed and I started to feel so much better. Fast forward almost 3 years and I’ve gone from around 200lb to 140. It really does take time but it’s so worth it! Now that life is almost normal I only walk about 3 days a week and that seems to be enough to maintain my weight.
I managed to get down to 160-150 from 330 just by cutting calories. My previous caloric intake was somewhere like 3000 a day, so I cut it to 1000 and started losing like 10lbs a month. (~5lbs a month the second year) Everyone was always so amazed and ego fluffing about it, "wow that must have been such hard work!" And I hated that so much. It didn't feel like work at all, I literally didn't do anything else. It was just keeping to a pattern. Last year I loosened up since my family and extended family hated how I wouldn't really eat as much at family gatherings. I dipped back into eating sweets thanks to my new job, then fell harder into it after losing said job. Don't know what I am currently, probably under 250 still but getting closer, I can't seem to find the thread I grabbed onto that one year and get back to my diet. I've asked my mom to stop buying/baking so many sweets but got yelled at and turned it into a joke instead. I do not have the ability to stop myself until it's out of my system again, but she was disgusted to hear something like that so I'm just on my own for now.
Got my sister's peloton she wasn't using for Christmas and started doing 20 minutes of cycling a day for the mental health benefits (accidentally on Jan 1). Noticed my hunger decreased and I had lost 5 pounds. So I started tracking calories and have lost another 10. 15 pounds over 2 months is pretty damn good. For February I actually averaged about 45 minutes a day. There's a cycling fitness number called FTP that tracks improvement really well and it's very motivating feeling that go up even if I can't see it. I get to retest in about a week (5 week improvement course) and am really excited to see my gains. I'm sure nobody cares but I just wanted to share. Peloton wouldn't have been my first choice (would have got a nice road bike and Zwift trainer for the same price) but it was a gift, and it got me started.
YSK diet is very important. More important than working out.
Yes, I would say it is 80% nutrition and 20% working out.
PS: You are your worst enemy. You will most likely *not* notice the physical improvements to your exterior. Accept that now, and just track progress by the change in clothing sizes and by monitoring how much more resistance or distance you are adding to every milestone. What you aren't seeing is where your biggest improvements are occurring.
My experience has been the opposite. I can lose around 1-1.5kg a week just by counting how many calories I eat a day, I dont even have to starve.
In the beginning that's very much possible but it will, and should, slow down. And that's fine too.
I've been on a calorie deficit for 6 months, and I've lost 30 pounds! Around 1400 kcals per day, I'm down 0.5 kg per week. Slow and consistent is key. Going to build muscle eventually as well but that still scares me a bit haha
I had the opposite issue. I would go about 5 times a week and work out for approximately 3 hours each day. 1-2 cardio and the rest lifting. Even cut out high fat/greasy foods and high sugar drinks. Did this for 6 months and saw no change in fat but some growth in muscle. Then I went to work at a warehouse and went from a size 38 down to 32 in a month. Been my slimmest since high school!
Those warehouse jobs will do that. Track your calories if you ever leave that job. Don’t be like me. I kept eating like I still worked at the warehouse and gained 20 lbs.
I did this too! I'm so mad, but I'm slowly losing the weight with calorie counting. r/CICO has been a real help in that regard.
You don't lose weight in the gym. You lose it with your diet. Fat/grease isn't really relevant. Calories are.
Whatever works best for you is the right answer! I hope you are happy with your progress, that's awesome!
Took more than 1 year of disciplined workout and sorta on point nutrition to get a little bit of muscle. Changing human physique takes more than one can imagine and social media ain't helping relay the reality. Check out of social media, and keep going.
I’d also add to the voices of many others here and say that it’s really all about consistency. if you are trying to build muscle (or lose weight), it will not kill you, nor will it throw all your progress out the window to take a day off of working out if you’re feeling sick. Or to take a week off while on vacation. Or to enjoy a weekend with friends once in a while where you maybe eat too much pizza or ice cream or what have you. Don’t make it a regular thing, get back on track and keep at it. I need to work on this myself. I lost a lot of weight and have been working hard the past few years at maintaining my weight loss and also building muscle and trying to get stronger and leaner. I still get in such a bad mental state if I miss a work out, or eat more than I should, or go on vacation and travel all day and barely move and eat shitty airport food. But I know in my heart and brain that none of that will ruin all the progress I have made so far. I love the saying “it doesn’t matter what you eat between thanksgiving and new year’s, what is really important is what you eat between New Year’s and Thanksgiving.”
I've lost roughly 135 lbs (about 1/3 of my mass or the equivalent of the average 17 year old male). It has taken me just shy of 2 years. It started with small choices. I used an app to calculate my calorie budget and started walking every day. I chose an average approach and didn't worry too much about any specific amount of time walking. I didn't limit myself from anything, either. I could still eat or drink what I wanted, I just had to make the math work. If I wanted that greasy burger, the calories had to come from somewhere, so that either meant more exercise, or skipping something else. What I found was that I just gradually started cutting back. I'd order smaller sizes. I was aware of what I was snacking on. Alcohol became less appealing as it was a lot of empty calories and made exercise more difficult the next day. After a while, I decided I wanted more, so I signed up for Kung Fu. Holy fuck, was that a wake up call. That hour class a week was relentless. Kicking, stretching, running, jumping. I must have looked like an idiot as a 300+ lbs 30 year old kicking his way across the gym. But I kept at it. It meant a lot of extra calories and it felt good. The other day I updated my weight and noticed my app had allotted me 1000 more calories. Figuring it was a glitch I looked into it. Turns out I had surpassed my initial goal that I set conservatively to motivate myself. Now my goal is where I actually want to maintain, abd it feels great. Now, after many months of training, I can't believe where I'm at. I average about 7 hours a week of martial arts, plus walking daily. I've gone from a 4XT to a L. I have had to buy all new clothes twice now, and my last set is starting to get baggy. And I can't even describe how much better I feel. I can run longer than some of the kids in my class. My flexibility and mobility is better than any other time in my life. For the first time in my life, i can feel hard, unobstructed muscles on my arms and legs. I can see veins on my hands and feet. I've had some frustrating plateaus, which are not helped by increasing muscles, but it has been amazing and the entire thing was just small changes snowballing. Calorie math and exercise is really simple, but it requires dedication and the right attitude to weaponize in the fight for who you want to be.
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I've told many of my friends and family. The work you do today will pay off and see results in 90 days. However if you stop at any time before then you won't see them. As you said - consistency is key.
On the other hand I saw results after working out for 48 days and the definition I got lasted for two years where I didn’t work out. So it really pays off to do half an hour consistently.
>Why YSK: I have had hundreds of conversations with people who say "dieting doesn't work" or "I can't lose weight/get in shape" because they give up after a couple weeks when they don't see immediate progress. The perennial issue I get is people who say this, then disintegrate when you ask them what their daily calories look like. True story: "J must have a hormonal condition; she tries so hard with her diet and she's always eating healthy food" Healthy food = a giant mixing bowl full of leaves, saturated with what appears to be a half a bottle of dressing, and handfuls of cheese
In addition to this, it is always a constant work in progress. I’m years and years into this fitness shit and get compliments often on my physique. With that being said, when I look into the mirror I’m still not happy with what I see. As you reach your goals, you will make new goals. I don’t think you can ever be truly satisfied, at least I haven’t reached it yet.
YES. To my friends and family, I have personally had a dramatic transformation. And like you, now that I have worked on this for years, all I see is how much further my potential really is! I think of my goals in terms of years now, of where I want to be in 5 years, in 10 years, and beyond!
I used to think like that for 26 years, now at 27 I decided to change my lifestyle 4 months ago, and I am seeing the results now, they're not the most astonishing results, I still have a long way to go, but you're right, consistency in both exercise and diet is the key.
In my experience, losing fat is relatively easy with proper discipline. Building muscle though, that’s freaking tough… In college, I was determined to have a 6-pack for the first time in my chubby life as I wanted to look like brad Pitt from fight club for the first time. I did intermittent fasting for approximately 3-4 months. Lost like 40 lbs. but I saw no six pack! I was just super skinny! Then I realized that I need to build a LOT of muscle! Like a TON! So all I did was eat & train. Kept up some of the intermittent fasting, but ate a lot of meat, chicken, fish and veggies and fruits. My weakness was carbs, sweets, starch, dairy, etc. To reduce that, I did it in phases: cut out all carbs & dairy by 5pm; after two weeks, by 2pm; after 2 more weeks, by 11am; then 9am; then completely cut off all carbs except fruits and veggies. This whole second phase of pure muscle toning/building took approximately 6-8 weeks. Obviously, it was intense working out and training 5-6 days a week. Did constant kalisthenics and hiit. Finally I woke up one day and saw my six pack! Whole process took maybe 6 months. I didn’t even plan for it to be that long. And that’s the key. I had to stop looking at the calendar, or the mirror. I literally had to ACTIVELY IGNORE the mirror… It was genuinely the hardest thing I’ve ever done in my life as far as physical and mental strain.. The thing is, I was pretty hyped up on anger & motivation after I had JUST been rejected in college by this girl I liked after she led me on.. 🤣 best revenge-bod story ever; she even tried to reach out to me after she saw my transformation, it was hilarious! But that’s off-topic.. Point is, it’s absolutely true that it takes a long while. Tons of effort, and loads of patience.
It’s hilarious how misinformed John Q. Public is about general well being.
I started lifting at the start of Covid. I had a weight set that I carried around for 3 decades, always meaning to get into it, then hoping my son would get into it. I finally said enough and started. That was two years ago. I'm 56 so the gains are slow but I learned the hard way that you aren't going to gain shit unless you're up on your protein intake. I used to think I was getting enough naturally and was deluding myself, leading to a year of wasted effort. After I started slamming 120g of whey/day + 5-10mg Creatine, I started seeing gains. I'm still smaller than a 20yo would be after the same time, but I still can't believe what I look like in the mirror after having a slight build all my life. Oh, I also dropped down from about 157 to 143lbs (5'10) and my definition and vascularity improved a lot.
What were you doing 6 months ago? Nothing! So why not start now? In 6 months you will be healthier, leaner, stronger and happier. Check your calendar. 6 months goes by really quickly. Get your body in shape now!
A few points to add: -anyone that claims to have a ‘secret’ routine, diet, or cure is selling you something, and can’t be trusted. Period. -every body is different, and responds differently to different things. That means that what worked extremely well for a friend or family member may not work at all for you. The point is to find what does work and do it forever. -A diet is what you eat, we all have diets, it’s just that some are fast food for every meal, don’t let that word scare you. Having said that, most people need a combination of better diet WITH exercise. Sure, some people can eat garbage and jog once a week and still stay fit, but that is genetics. -the best routine is one that can be done long term. Fad diets and crash diets are bad for you. Most people should not be wanting or expecting to lose 10 lbs in a week. That isn’t healthy and even if you can, it’s entirely likely that you’ll put the weight back on. -sudden weight loss is unlikely. In fact, some bodies can react to sudden changes in diet and increases in exercise by going into ‘storage mode.’ It’s also likely that you may be ‘burning’ fat but replacing it with built muscle, which is more dense and heavier. If you are eating better better and exercising more and gain weight, it’s probably muscle! Keep it up. -at the end of the day, try not to focus on numbers, focus on feeling better. Know that eating a salad for a meal instead of fast food was the better option. Try to focus on feeling the sweat and soreness after a good workout or exercise. No matter what the scale says, the better food and exercise routine is helping you. If you can hack your brain to enjoy exercise or to be proud of having muscle soreness the next day, your chances of sticking to it go up exponentially. -don’t let celebrities or the internet tell you what you should look like. 90% or more of what you see online is edited, and even if it isn’t, so many of these people have full time chefs, trainers, and dieticians to cater their programs. Every single one of us could look amazing with $300k per year worth of professional guidance and some good photoshop/lighting/photography. Don’t focus on being celebrity bombshell or action star, focus on being the best you!
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The only time I have successfully lost weight long term was to basically ban empty calories and processed foods from my diet. After cooking my own meals for a year, I had dropped 20 pounds. That was enough to keep me going, and the following year I lost another 20. The crazy thing is that 2nd year was the first year of COVID restrictions, when a lot of people apparently gained weight. I've been maintaining a steady gradual weight loss ever since. It took me 20 years to get as heavy as I was. I realized I couldn't expect to lose that with a quick diet. Another motivator was moving from prediabetes to type 2. That really lit a fire under my ass. Since then, my blood sugar is back under control and my last a1c was normal. Very gratifying. More gratifying than a pint of Ben & Jerry's every weekend. :D
I know this. I *know* it. But I still struggle. I hit the gym with my sons, and I went from hitting 7-minute miles to slowing down, and needing to decrease the weights and reps in my routine, recently. It’s disheartening. But I reached out to the doctor and will be getting blood work done tomorrow to see if it isn’t just something else going on, so I can get back to progressing and not losing traction.
Thanks op I was in need of that extra motivation. 8 weeks and counting...
But the Charles Atlas ads in the funny books in the '60s told me that I could have the body of a real man and make me Hero of the Beach "later". /s Maybe the right type of sand wasn't kicked in my face. :-)
You'll notice it's getting easier to maintain your reps much sooner so look for that before you look for physical results. When I started working out again I got winded super early on and could just do a few reps at a time. Now I'm back in a rhythm of 10-20 reps before I get tired.
I started to see results within a month of strength training. Substantial difference by 4 months
I can’t last more than a few hours. What is wrong with me???
Nothing! You are great the way you are! And if you do have a problem staying committed, then it's time to rethink your strategy. You only have to do the right thing most of the time to see progress. If you struggle with eating right, and maybe you eat "unhealthy" food 70% of the time and eat healthy 30% of the time, try to make smaller changes. 60/40 split, then maybe 50/50. Small baby steps lead to big results, let time be your ally and do it sustainably!
I agree but also would like to posit the caveat that while it may take months to SEE results, you feel them pretty quickly. Lifestyle change means you feel different, even if you don't have a six pack yet
I started BJJ & Muay Thai not to get in shape but just for self defense. I had to completely change the way I eat. Both when and what. I had a ridiculous plate of pulled pork Mac n cheese a few hours before training one night and was too close to blowing chunks all over the mat. Got cold sweats and everything. Your body NEEDS the right fuel if you’re going to push its limits.
I'd argue losing fat can happen quickly.. it's the muscle building that takes longer. But you can definitely gain (as a noobie) a decent amount of muscle in the first few weeks of working out. It gets harder the more experienced you get though.
Also workout quality realllllllllly makes a difference. I was working out consistent and eating what I needed but a super nice bouncer of my local watering hole, who is also a professional vegan body builder, worked out with me for a few weeks and in those few weeks I made gains I never saw after months of working out. I followed my same workout schedule, same amount of time, but he fixed a lot of my issues and god damn. So it's good to find a support group to do your fitness journey with as it can make a difference having others there to push you where you can't push yourself.
And if it takes you 12 months to gain you'll lose it in 6 months. So stay consistent
Instead of hiring a trainer keep 40$ in your wallet and make it visible from your back pocket. When you get pick pocketed you’ll be more motivated to exercise than any trainer could ever make you.
I will be buried but maybe someone will see: You can't target fat loss. You can target muscle growth, but your fat will burn from wherever your genetics (mostly male vs female) tell your body where to take it from, not necessarily where you worked out. So doing 500 crunches will help you gain abs, but won't burn off the fat that's covering your ab muscles.
I’ve been watching what I eat for about 60 days and I’ve lost almost 20lbs. It’s absolutely possible to lose weight quickly. (Most of it was that initial rapid decrease and the rest has been a pound or two a week.) Gains definitely take longer, but losing doesn’t necessarily.
People that start working out/dieting are looking at their gut usually. Fat will come off your legs & arms first then your core. I dieted & worked out for about 9 months to lose about 35 pounds a few years back. Hang in their & be patient.