My Journey back to being fitness

Remember about good nutrition & calorie counting!

Good luck

 

Ignore BMI, it's complete bull****, doesn't take into account muscle and fat mass. I'm obese by that scale yet I'm 12% bodyfat.

If you're serious about this, when it comes to nutrition, don't "try". Plan meal times and a rough idea of what you should be eating and when.

 

This man knows what he's talking about.

Treat this as a lifestyle change, not a temporary diet. The payoff at the end is well worth the effort.

 

LIFESTYLE change. permanent. have the hardest time getting my friends to buy into that when they are talking about losing weight.

its a mental challenge more than anything. staying disciplined is tuff, esp with constant excuses (its someones bday, its thanksgiving, its a work dinner, etc etc etc). seems like im faced with stupid temptation all the dang time!

but the at home stuff gets way easier over time. I don't even notice it anymore or think twice about getting 'zero fat mayo' (not bad actually!) or carving out 10 hours a week for exercise. it becomes like brushing your teeth.

 

happens to the best of us sir (life gets in the way of being in shape!). sounds like your determined tho.

also sir, make sure you are LIFTING. I know it seems contrary to your goal of losing weight, but without getting into all the goofy scientific details, it just works. theres the whole 'active tissue' thing, increase in fat burning hormones, increase in recovery times, etc etc etc

id split your workouts between heavy lifting and cardio. ull shred fat

 

Good luck with it all will be worth it in the end I agree with the posters who have written about BMI it is very misleading in how it is calculated.

Lifestyle change & commitment is the key most people start to try to improve their fitness,health January after Xmas etc so it's good you are starting now.

Get into a routine you enjoy & change it up as well anything to keep the heart rate up it's a challenge to yourself so good luck with it.

 

Good luck with the weight loss. Just a couple of tips about your Thai diet. The Thai diet is brilliant for weight loss especially Issan food, lots of som tam(spicy papaya salad) yam (a spicy salad mixed with meat or sea food) & anything Kai yang etc (grilled chicken) plus lab issan is a weight control dream. Traditional noodle soups are great just with only a small handful of noodles. Your right about watching the rice intake, I tend to have brown Thai cargo rice which is really tasty and cheaper than jasmine. I ask recommend sticky rice with your som tam, lap and Kai yang it's the natural partner traditionally, but although it's more fattening than normal rice if u control yourself u tend to eat much less as it's more glutinous. It's worked for me since the late 90s when I moved to BKK, basically lived on a Thai diet ever since. I'm also married to a Thai, but I've had to get her to modify the dishes a bit to put less sugar and salt in.

You have to be really aware how and who is preparing your food. Thais are taste junkies and tend to laden everything with copious amounts of fish sauce, chillies, limes, soi sauce, salt and sugar even the most savoury of savoury dishes is laden with sugar. They can't help themselves with salt and sugar, so u may need to mention that to the wife as she may not see any harm in it. I'm also guessing she'll use Thai soi sauce over Chinese or Japanese. The Thai stuff is very different again it's laden with of course salt which u expect but loads and loads of sugar which differs from the Chinese and Japanese ones, so go easy on it.

Good luck and as the other lads have said, enjoy it and make it a natural part of your life rather than a forced occasional habit.

 

I am happy that you are back to being in fitness. For healthy living fitness is important and to maintain it exercise is best. Join a gym and do workout daily to stay in shape. This is my personal opinion to all of you.

 

how ya feeling so far? i know when ive had a few days of complete junk and/or a barrel of whiskey, a few days of real clean diet def makes me feel better/energy returns. eating enuf to stay full and not feel like ur starving? hopefully

YES MAN. LIFT. heavy weights, about 3 sets of 12 per station. its always the missing element in peoples weight loss routine...

also, a diet recommendation that helped me big time when i became an adult and couldnt eat whatever i wanted...egg whites. u can SLAM a plate of egg whites and its only about 200 calories but its all great protein. u feel full, throw some seasoning on there and it tastes great scrambled.

 

I've never bothered with egg whites. Far too expensive for what you get out of it.

Mate, 12 reps isn't heavy. Heavy would be 5 reps or less.