Can a someone with fitness/health experience help me?

Question

I'll face it- I am an obese American male. I am 18 years old, with a weight of 219 lbs, and standing at 5 ft. 8 inches. I was wondering what is a good daily workout plan, detailed please, and a good daily diet. I cannot do the running machine for long periods of time, do to weak knees, and my goal is to get to 210 lbs by the end of August(or a better goal, if suggested). Please include details, most people I ask simply say eat less and excercise, but I have no idea how to. Also, there is a fitness center less than a block away, but no personal fitness instructors. Thanks a lot!

Answer 1

A low calorie diet can be the simplest form of dieting, doing nothing more than reducing the number of calories you consume. You could diet on cheesecake, and lose weight! But beware the pitfalls.
A diet based on simply eating smaller amounts of the same highly processed, calorie-rich foods, typically results in hunger, poor nutrition, and only temporary weight loss. Eating tiny portions of high calorie, processed foods does not satisfy our hunger. We go off our diets and regain the weight we lost. When we do this again and again, it is harmful to both our health and our self-esteem.
By eating foods that are higher in nutrients and fiber and lower in calories, you become satisfied eating fewer calories. You can lose weight even though you are eating more food.
The number 3,500 is commonly used to represent the number of calories in a pound of body fat, keep in mind that it is only approximate. If you were to burn 500 calories more than you consume each day, you would lose approximately one pound each week.
Since you did mention you have weak knees trying walking for at least 20 minutes this week and then add another 5 minutes a week until you can do at least 45 minutes. Your weight loss goal of 9 lbs seems more than resonable.
I listed 2 websites in know your source that may be of interest to you. Caloriesperhour.com is a diet and weight loss tutorial and prevention.com if you hunt around will give you a walking program, diet suggestions and recipes, as well as strength training programs. All of this what you need to lost weight. I think it's better to find what works for you other than having other people tell you what you should or shouldn't be doing. So stop by those to websites and gather the information you need to be successful.

Answer 2

Plan meals in advance and keep to what you planned. Plan on snacking and have healthy foods on hand for that. There are loads of lists online that will give you how many calories are in a particular food. For a man I would think 1800 - 2000 calories a day is sufficient to lose weight. At least it's a starting point. Once you become used to it, you can reduce it a little to see if that produces better results.

I would stick to as much lean protein as possible. It definitely works. That means eggs, low fat or fat free cottage cheese, fresh fruits, tuna, fish, chicken. Dark green veggies only...such as spinach, dark lettuces, brussel sprouts, broccoli. If you can't stay away from bread...as in for sandwiches, buy the lower calorie breads...many advertise 35 or 40 calories per slice, but limit it to 2 pieces daily.

For exercise you may need to start out slowly and increase as your ability increases. Certainly you could walk daily...if you go to that gym get on that treadmill. Select a speed that's going to force you to work up a sweat. Walk for at least 30 minutes building up to an hour.

If they have an elliptical..get on it. See how long you can do and work towards increasing that.

Do sit ups and push ups daily. Watch the others in the gym. If they have nobody to explain the machines watch how the others use them and then try them out.

Take music with you...a portable cd player or ipod or something. Do not be shy! If you see an obvious body builder in that gym and you want to know what to do for a certain area of your body...a body builder is your best source. They would be complimented that you asked.

Answer 3

Hello, John! While I can't advise you about specific diets and exercise, I know what you're saying. I have similar problems and can only stand or walk for brief amounts of time. But, there is hope for both of us. You say there is a fitness center nearby -- do they have a pool? WE CAN EXERCISE WITH MUCH LESS EFFORT WHILE IN THE WATER BECAUSE OUR BODIES ONLY "WEIGH" ABOUT 20% OF OUR ACTUAL WEIGHT IN THE WATER.

I cannot swim but have gone to an indoor pool where there is exercise equipment made especially for use in the water -- they even have a treadmill, and I don't mean a piece of rusted metal. It's for water exercise and it's great. There are many other workout-type things you can do, as well.

Your local YMCA might have such equipment and perhaps even a program just for people like yourself (and me!) who can't exercise on dry land. Matter of fact, I checked with the Y where I live and found that I can become a member and use their water equipment on my own time and at my own pace. It's less expensive than joining and then paying an additional fee for their classes!

I wish you much success, John, and hope you will take advantage of your youth to make these improvements in your life at this young age. May God bless you in your endeavors. Keep the faith!

Answer 4

Losing weight and getting is shape is long term process. Start out by identifing your what are your goals and setting reasonable realistic time frams for achieving them. Keep a journal of your progress. Realize that you may "fall of the wagon" on the way, have a plan for how you can get back on track. Don't quit everything cold turkey slow start eliminating the bad foods and bad habbits and replace them with good ones. You can read some tips here http://www.fitness-web.com/diet/diet-sense/ . Good luck and keep on track.

Answer 5

heres wat u do hun u eat healthy u eat salads and fruits but also eat chicken and steak just grill some chicken or steak and have a salad wit each but dont put so much dressing on ur salad becuz that loses the point of loseing weight and also work out do some jumping jacks and situps and pushups and run on that machine for as long as u can 2 a day so eat healthy and eat 3 small meals and maybe have 1 or 2 snakes healthy snakes like carrots or something like that good luck wit ur diet i hope i helped

Answer 6

Hi, John please follow this food habits and do yoga (if possible), definitely you loose your weight before August. My Doctor suggested me this diet plan. Now I am using this from the past 2 months and I have lost 30 lbs now. I found this diet on somewhere in http://www.redtagdeals.com/online-coupons-rebates.php?merid=3049 where some offer is going on now. I think it solve your problem.

Answer 7

Decaf coffee is an excellent low-calorie fluid when you're having cravings (and a terrific source of antioxidants).

Answer 8

he metabolic powers certain foods have to make your physique burn far more body fat.” It is a way of rating foods, based on “how a lot of calories your body is going to burn just breaking down the nutrients each and every time you consume a specific food.”
Therefore, you are not alone in this battle.

Answer 9

Cary the motivational picture with you

Answer 10

Virtually any physical activity uses up calories from fat