Hello IST, first time posting here so you already know I'm desperate. I'm hitting the second half of the year with some ugly realizations about my health, and I also want to hit things really hard. 27yo at 280lbs, 6'0 tall. I've successfully evaded looking as fat as I am, but I also now know just how weak my arms are. I work an IT gig so perpetual sitting is another issue, but that is a separate matter. What is a half decent workout plan for someone who can barely understand the gymrat lingo? I only get reps and sets, I do basic b***h calorie counting, and half-ass my diet. Let me re-emphasize how clueless I am about this stuff. I used to work labor gigs here and there, lots of security work, and I was stable at 260, used to be 220 when I was active as a teenager. I'd like to drop steadily with a workout plan that makes sense, searching online there are way too many different guides and routines labelled as "basic". Can't even do push-ups ffs.
So yeah, anyone have some useful tips or routines they'd be willing to share? I'm coming to terms with eventually hitting the gym, but practically speaking I'd love to have a routine I can do at home with some equipment purchases.
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Unironically read the sticky
Doing so now
Uhhh
I have seen the best results with a hardcore calorie deficit. Trying to round it out with veg salad and fruit with yogurt.
Much appreciated anon, that was what I was looking for. The only question I have is: When do you progress in weight when lifting? I had 15lb weights that I lifted in my spare time, after two months of it I got bored and switched over to 25lb ones. Is there a timeframe to aim for? Some people say to up the weight within a week, others just vaguely mention "when it feels right".
I'll review the exercises and give it a shot. If this is bait and I wreck my shit I'll just have to subsist on tears in the hospital.
>anyone have some useful tips
A permanent little is better than a fleeting lot.
Balanced diet at calorie deficit, daily walks if possible, full body workouts 3x a week.
>hitting the second half of the year
Black person it's almost December. What half year are you talking about?
Needless to say stopped reading there because of how moronic op is. Holy shit
Hey there! It's great that you're motivated to improve your health and fitness. I can definitely help you with that. Since you're looking for a workout plan that you can do at home with some equipment, I recommend starting with a basic full-body routine. Here's a simple plan you can follow:
1. Warm-up: Begin with a few minutes of light cardio, such as jogging in place or jumping jacks, to get your heart rate up.
2. Bodyweight exercises: Start with exercises that use your own bodyweight. These will help build strength and prepare you for more advanced movements. You mentioned not being able to do push-ups, so you can start with modified push-ups by placing your hands on an elevated surface like a bench or sturdy table.
3. Strength training: Invest in a set of dumbbells or resistance bands for added resistance. With these, you can perform exercises like dumbbell squats, lunges, chest presses, rows, and shoulder presses. Aim for 8-12 reps per set and gradually increase the weight or resistance as you get stronger.
4. Core exercises: Include exercises that target your core muscles, such as planks, Russian twists, and bicycle crunches. These will help improve your stability and overall strength.
5. Cardiovascular exercise: Incorporate some form of cardio, like brisk walking, jogging, or cycling, for at least 20-30 minutes, three times a week. This will help with weight loss and improve your cardiovascular health.
Remember to start with lighter weights and focus on proper form and technique. As you progress, you can gradually increase the intensity and weight. Additionally, for effective weight loss, it's essential to combine your workouts with a balanced diet and consistent calorie counting.
If you have any specific questions or need further guidance, feel free to ask!
Workout A:
Bench Press
Pull downs
Lateral Raises
Barbell Rows
Deadlift
Workout B:
Squats
Calf Raises
Barbell Curls
Triceps Extensions
Wrist Flexions
Wrist Extensions
Workout C:
OHP
Pulldowns
Pec Flyes
Rows
RDL
On MWF
Week 1: A B C
Week 2: B A B
Week 3: C B A
Week 4: B C B
and so on
Go hiking. You need to lose weight first.
I'm guessing you're of the opinion that I need a baseline level of fitness to try lifting or more intensive exercise? I can understand that. I did long walks through a nearby system of trails but it rarely did much other than prevent me from gasping from air when walking around town. That is valuable by itself, but I to see more out of it. Probably should try some tougher spots
For weight loss you don't have to do cardio to the point of having difficulty breathing. If you can do it while still holding a conversation it can still be valuable for burning calories.
I worded that poorly, what I meant is that the one benefit I do notice and appreciate is the ability to travel long distances without getting worn out. I have a buddy who is 180 and gets smoked walking ~1/2 mile. I'll walk the same distance without feeling worn out, despite being much fatter. Just an observation. You're right about it being valuable regardless, I try and cram as many walks as I can into my week.
Hey I work in tech too so I empathize with you. I too was fat but I managed to shed almost all the fat and become fit in about a year. The total net loss was 30lbs after a year but since that includes muscle gain, I lost more than that in fat.
#1 thing for weight loss is to come up with a mealplan. First calculate your macros (protein, fat, carbs) using an online calculator. Then open up a Google Sheet and start putting together a mealplan that meets those macros.
Whatever you come up with, eat it every single day. For me I use a lot of ground turkey, eggs, cottage cheese, milk and oatmeal (among other food) to meet my macros. Most of the items I listed can be bought pre-packaged, so I only spend 30 minutes cooking every 4 days.
Since you eat it every day, you know exactly how many calories are going into your body. You can adjust from there depending on your rate of weight loss.
Excellent stuff, for macros I usually can figure out protein, but wtf do I do for carbs and fats? I tend to conflate fats with protein, and carbs I usually stick with potatoes. The portions are also a mystery to me. I'm using that calorie calculator from the sticky and it looks like 65% protein is 13.2 oz of chicken per meal, not sure how to crunch the numbers on my own.
Protein you're going to want to look up depending on your situation. .8 gram - 1 gram per pound of bodyweight should be enough.
Fat around 25% or less if you can manage.
Carbs fill out the rest of your daily calories
Picrel, it's an old version of my mealplan. This version specifically was for cutting so it's lower on calories. I've since updated it but it's still decent. I got most of my carbs there from corn tortillas, I wrapped the ground turkey in them for little burritos.
Also here's IMO the best macro calculator:
https://gravitus.com/tools/macro-calculator/
Like most macro calcs it does tend to overestimate the protein you need; the studies I read showed 1.6g protein/kg body weight to be the optimal with no benefits above that. Still, it's good enough.
You're a champ anon, gonna work with this to get a reasonable plan in action.
>work in IT
>dont understand programming and terms
Just hire a personal trainer to show your basics.
I started consuming bodybuilding media
They knew all of these and more
Frankly, just cut the alcohol the sugar and increase protein intake
Probably gonna want to avoid any protein powder until you’ve lost weight. Or else it’s just gonna make you look fat. But for now your key to success is to EAT LIKE A DOG eat the same shit everyday
>beef, chicken
>White rice (I just get the minute rice in box)
>can beans
That along with consistency in working out I promise you you’ll see a difference in 6 months