rick.uk

Hi everybody
First time posting here, I've been taking an interest in UFC for the past couple of months and it's one of the most amazing sports I've ever seen. Here's my story: I'm 17and a half stone, last april i was 21, i have been doing some excersie .. and I want to get fit.. I want to turn my tits in to pecks and my tyres into abs. Seriously, my man boobs are so bad I couldn't dream of taking my top off infront of thousands of people
I would LOVE to start some kind of boxing etc, but I don't have the confidence AT ALL.
I was wondering if anybody could hook me up with some good excersises to work the upper body, IE my chest, I have a small set of dumbells at home, the biggest are only 10lbs weights but i heard you can work yourself right with small weights just as much as big weights.
So thanks in advance for all your help guys, I really want to get myself fit and built up.
Rick.

Crashsti

Been there, after High School i gained alot of weight and did'nt like how i looked. Exercise can go a long way to change that. As for getting into boxing? Find a gym and just go. If you think about reasons not to go you'll never set foot in the door. Even the great fighters of history had to start somewhere. As for an exercise routine? i'll get back to you with a workout that requires nothing but light dumbbells.

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Be Free Where You Are

The World Turned Upside Down

Daniel

Buy some heavier dumbbells, tubby.

Haha, jk.

I was two-hundred and fifty pounds and went down to 170. The best suggestions I can give you are:

Water. Seriously. Do not funk around when it comes to water. If you aren't drinking eight glasses a day, go home. Losing weight is all about developing healthy habits, and this was my habit number 1. Habit number 2 was walking. Simple, easy exercise. Habit number 3 was eating a proper breakfast.

This is the foundation that I think is best to build. Water, breakfast, daily exercise.

A year is a possible goal, but for most people it's unrealistic and leads to a failed dieting attempt, which is discouraging. It took years for you to gain that weight and it will take at least a couple to lose it.

Once this foundation is built, start to improve your diet. A slice of process cheese has 90 calories. If you can't swear off burgers, swear off cheeseburgers at least and have it without that 90 calories. If you have a burger, normally, every two weeks, that's three quarters of a pound of fat a year you're losing.

A pound of fat is 3500 calories.

A single can of Coca-cola a day is 150 calories, and amounts to 15.25 pounds of fat in a year.

Learn to count calories. Read the Nutritional Information on anything you eat.

Tuna. Eggs. Chicken salad.

If you have to eat out, don't get a large fry. Diet Coke. Grilled chicken sandwich.

Godspeed.

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SmashingMachine

That's a great post! Dead Nuts on too. The MOST IMPORTANT THING is diet change. And really, when I think of the word diet, I think of "oh this is only how I have to eat until I lose the pounds and then I can eat the whatever again." And, that is dead wrong. I've been 265 and dropped to 202, then back to 280 and down to 227, then back to 275 and currently 240. It should be called eating habit or eating plan. It's not a temporary fix as my above weight fluctuations illustrate. It has to be a change in life style. It's hard at first, learning what to eat and what not to eat, how much to eat, how often to eat, and when to eat. It is the most difficult part of weight loss. The exericse, while physically demanding, is easy to the diet part. It really is a science, but once you've eaten right for a couple months it's easy or at least easier. Ideally, you should try to break your calories up over 5 to 6 meals a day...every 3 hrs or so. I also allow myself one meal a week where I eat whatever and however much I want too...just to keep things from getting stale and as a reward for a week's worth of eating right. I will occasionally have a handful of potato chips or cookie too, but I eat strict for the most part. I did count calories at first, but only so I learned how to "Ball park" how much I was consuming. Good supplements help too. A good multi-vitamin, Arginine, Carnitine, fish oil, vitamins c and e are great helps too. Resistance training and cardio training should be part of your exercise regime. Resistance training stims your metabolism up to 48 hrs later. Avoid products with sugar in them, white bread, white pasta, white rice, etc. Instead eat whole grain bread, whole grain pastas, brown rice, etc. Whey protein, lean meats, eggs, spinach, tuna, salmon, green veggies, etc. are all good too. So, are fruits...just not late at night. I don't like to eat sugar much after the 4 to 6 o'clock range...because your metabolism slows in the evening. However, the calories in fruits burn off 25 percent just in the digestion process alone! So, they are much better choices than Snickers. Good Luck Man, stick it out and make gradual changes like he said, and you'll get there. We're all pulling for you Bro!

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x.MMA.x

I've never had to lose a ton of weight, infact I've been trying to put it on most of my life. But if your still trying to lose weight, I've been told that getting up a little earlier in the morning and going for a hour long walk will burn off your fat cells, and that you should try to streach your workouts, because your body doesn't begin to start using your stored energy (fat) untill after a sertain point in time.

Delta_049

Yeah Diet then exercise. I'm trying to lose weight also the 1st thing I've done is try to improve my diet by having breakfast in the morning (usually a bowl of sultana bran and a glass of OJ), I've replace the white bread and rice for brown which I actually find I enjoy more.I'm eating more fruit and veg and I'm drinking more water and keep fizzy drinks to a minimum. Though If I'm tempted for a fizzy drink I use sparkling mineral water with cordial in it.

Its the exercise bit I need to up though. I do systema for two hours on a wed I'm going to start running in between. I might be getting back into squash and starting muay thai also.

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"It's better to be judged by strangers, than carried by friends"

Mulla

Yeah Ive been on a weight-losing mission the last couple of months, completely turned my diet around and tried to cut down on the amount of carbs I eat.

Ive swapped my lunchtime peanut butter sandwich for either chicken breast/tin of tuna/king prawns with salad and fruit and in my evening meals instead of having meat + potato + veg, Ive been substituting the potato for extra veg. Ive also started eating brown rice, rather than white rice and Ive always preferred brown/wholemeal/granary bread to white bread anyway.

Also in the evenings Ive been trying to make an effort to walk places, rather than drive. Walking's a nice easy excercise that I dont mind too much, especially as I can just put some music on and not have to think about anything (except avoiding retarded motorists lol).

So far Ive gone from 15st 9lbs (219lbs) to 15st (210lbs) exactly in about 8 weeks. It would have been more but I put on about 4lbs over the long Easter weekend and then had to lose it all over again! Damn roast dinners lol!

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x.MMA.x

Do you guys weigh your self in the morning after you urinate? Because thats when your supposed to be your lightest.

AikaImmortal

I figure after you take a **** you would be lighter than after you take a leak

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MTKrav911

I'm having some really good results with Crash't diet he posted a month or so ago (the get ripped diet). I have a very good pump now in the shoulders/arms and the beer gut is about 3/4's gone even though I still embibe, I have alot of fat burning routines right now (cardio/weights/BJJ/Kickboxing), at least 4 times a week.

8 years ago, I was 270lbs. I lost 40 of those pounds on my own, and the rest because of Crashti (now down to 209).

It's simple. HIgh Protein, water up the arse, good carbs and fats, lots of weightlifting, mixed with sensible cardio to intense cardio = continuous calorie burn throughout the day.

I dont know about any of you. But when you're in the middle of a good routine of weight loss, it's almost like when you're walking around you feel the calories coming off even in regular day to day activities.

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"I may not break your spirit, but I sure as hell can break your back! Last Stop MeatbalL!" - Thunderlips (Rocky III)

06_ryan_06

eat green foods, dont cheat!
get a sweat on so the acids can get out your body in the sweat!
drink plenty of water!
eat when your hungry! you get hungry for a reason:|

suckz2bu

i changed my whole way of eating to all natural no sugar 4 L of water a day more when training and of course lots of cardio ,remember lean muscle burns twice the fat so keep lifting weights , look up "eating clean" the less crap you put in you the better you body works in the last 7 months i went from 270 to 205 but i have also put on quite a bit of lean muscle i will probbaly end at 185 lean in 5 more months the last few pounds are the hardest to shed

bigpoppapuff

Nubella News


Don’t eat your favorite foods. Never snack between meals. Always avoid the scale. When it comes to losing weight, you’ve probably heard it all. But unfortunately, these popular diet tips are all tidbits of disinformation—common myths and misconceptions that could do more nutritional harm than good. Looking for tried-and-true weight-loss advice that really works? Read on as we reveal the seven smartest diet tips of all time.

1. Don’t Deprive Yourself. Eliminating favorite foods from your diet can actually have adverse effects on your diet goals. People who sacrifice their favorite treats often wind up eating several other foods to replace the ones they gave up because they didn’t feel satisfied. Most experts believe that it’s okay to eat virtually any food—the key is moderation. Treating yourself to an occasional reward can actually be a practical way to limit unhealthy splurges.

2. Eat Your Fruits and Veggies. Fruits and vegetables are perfect diet foods—loaded with fiber to help you feel full and packed with vitamins and nutrients to help prevent disease. But a study conducted by the John Hopkins Bloomberg School of Health revealed that only 11 percent of U.S. adults are meeting the USDA guidelines for fruit and vegetable intake. Be sure to keep both fresh and frozen produce on hand, for a healthy side dish or a quick snack.

3. Leave It to the Pros. Rather than try to arbitrarily figure out what’s going to work for you, check in with those who know for sure. For example, a nutritionist or registered dietician will be able to set you up with an easy-to-follow eating regimen, while a personal trainer can design a strength-training program around your individual needs. Worried about these expenses burning a hole in your pocket? Consider consulting students in a nutrition program at your local college, or meet with a trainer once or twice, just to get motivated.

4. Don’t Compare Yourself With Others. Everybody is different, and so it stands to reason that everyone will lose weight differently. When you start comparing yourself to your coworker who has managed to lose twice as much weight as you or your best friend who hasn’t gained a pound since high school, you’re only going to get discouraged. The key is to keep your goal in sight, and make healthy choices to meet it.

5. Have a Snack. It’s often said that you shouldn’t eat between meals, but diet experts disagree. Most research suggests that eating six small meals a day, as opposed to three large ones, helps to maintain energy and keeps blood-sugar levels from plummeting. What’s more, according to a study published in the British Medical Journal, nibbling throughout the day helps to jump-start your metabolism, allowing your body to process calories more efficiently.

6. Weigh In. While diet experts once advised against weighing yourself on a daily basis, patients enrolled in the National Weight Control Registry have proven that weighing yourself every day on the same scale can help people to lose weight and keep it off. Experts attribute the scale’s effectiveness to the fact that people can catch small changes as they occur and take measures to correct any weight gain immediately.

7. Stick With It. Remember, losing weight takes time. There’s no magic pill, no secret formula, and no special exercise routine that will make your body shed extra weight any faster than eating less and moving more. And experts agree that losing weight is a gradual process—about a pound or two per week is considered healthy. As you near your goal weight, though, you may find yourself losing just one pound a week or even hitting a plateau. But if you stick with it long enough, results will come.