seeking help
I have been out of it for a long while and just depressed and thought about ending it all a couple times. I am back and decided to not let my weight control my emotions but instead I am in charge of both my emotions and my weight. I am looking for some help on coming up with an all out attack nutrition and workout to burn fat and maintain current muscle. I am begging for help here.
November 6, 2008 at 7:59 am
Hey it sounds like you could use a new approach. Its called Intermittent fasting and thew warrior diet. It sounds unusual because you eat all your food in one main meal at the end of the day but it works and you will feel good and lose fat fast.
www.warriordiet.com and do a search on Intermittent fasting here
November 6, 2008 at 8:03 am
very interesting
November 6, 2008 at 8:12 am
Hang in there bud. You’ve made a positive turn already and keeping that attitude is going to make all the difference. Just for some basic nutritional information. Make sure you are taking in as much protein as possible. But from good sources like chicken breast, tuna, and very lean beef. Lots of fiber will be great too for keeping you feeling full and helping clean out your system. Other than that, just try to cut out all the fatty stuff along with the BAD carbs. So pizza and choclate are bad, but fruits, veggies, oatmeal, cottage cheese, and things of this nature are all great. For maintaing muscle and burning fat at the same time, keep your rest time between sets short and keep you reps around 12-15 each set. You could split your work out, if you only doing it twice a week, between upper and lower body. Maybe you could squeeze in some cardio between those lifting days or on a sunday or something. Just 20-30 minutes would be great. 3-4 cardio sessions a week would be good to. Maybe not at first, but you could possibly work up to that. I also noticed somebody mentioned a full body circuit training possibility twice a week. That would be good too. But whatever you do, take it easy at first and work your way up in intensity. You don’t want to burn yourself out in the first week and get frustrated. One step at a time. Set some short term and long term goals. Example would be to lose 20 pounds in a several months but only focus on 5 pounds in the first month. Keep them realistic and if you go above the goal you set then that’s even sweeter.
I found the sample workout below online, but it’s just a sample of a two day split that you were going for. I would change the 3×8 to 3×15 but it’s just a thought. Good luck man, don’t give up. Stay Strong. God Bless. Peace!
(Day-1)
Squats 3 x 8;
Leg curls 3 x 8
Leg Extensions 3 x 8
Power Cleans 3 x 6
Seated Rows 3 x 8
Incline 3 x 8
Lat Pulls 3 x 8
Reverse Dumbell Flies 3 x 12
Dumbell Bench 3 x 8
(Day 2)
Bench 3 x 8
Reverse Lat Pulls 3 x 8
Dips 3 x 10
Chin ups 3 x 8
Dumbell Military Press 3 x 6
Over-head Lunges 3 x 8
Leg Press 3 x 7
Bicep Curls 3 x 10
November 6, 2008 at 8:14 am
Thanks I am going to workout more then 2 days a week now.
December 4, 2008 at 5:14 pm
This may sound a little meticulous, but I have had some good success in the past simply counting my calories. I multiplied my bodyweight by 12 to get the number of calories I needed to stay at that weight and then subtracted 500. I used a food journal to keep track and exercise to burn additional calories. Fitday is a free site that tracks calories. I have to get back on the horse myself. Good luck to you.
December 4, 2008 at 6:36 pm
Thanks for this info. I’m going to try that.
December 4, 2008 at 6:37 pm
Thanks
October 7, 2009 at 2:41 pm
If you are really having problems with depression and weight than wellbutrin (a perscription antidepressant) can be a temporary addition. It is the only antidepressant that will help with weight loss and motivation. If you are seriously depressed I would look into this.
Hang in there though, life is always changing and it sounds like you have the right attitude. Best of luck!