Weight loss, tissue loss, muscle gain?

[BKJ1216]

Okay, well, I'm at that point in life where being flabby and fat is really starting have a negative effect on things. I often times get dizzy spells, I cannot run for more than two minutes straight, and there's numerous other defects that are because of my weight.

 

Now, I have a very basic understanding of what I can do to lose weight. The problem is that I not only want to lose weight, but I'd like to lose any excess tissue that may still remain. You know what I'm talking about, right? People losing weight, but then have those flaps of skin where the fat once was? I'm worried about that for two reasons. One, it's very unsightly, and two, one of the objectives I'm trying to reach is better blood flow, and it is my understanding that more tissue is equal to less bloodflow.

 

Basically, I want to get lean. Something someone might refer me to is a guide on how to get ripped, but I need a guide that takes me from being grossly overweight and out-of-shape, to having less tissue, and possibly more muscle mass.

 

So, basically, what type of exercise am I looking into here? Areobics, calisthenics, or what? I'm really not sure at all myself.

 

Thanks for all help.

[Scorcho]

I'd recommend working your diet with fitness at the same time. You hear so much about diets that promise results quickly and with no physical activity. That can't be healthy, because it is not natural. The reason people end up with exess tissue and skin, is because they lost weight too quickly. Go slowly and try and replace your body fat with muscle. That will make you stronger and more active, and make you look better, than if you just lose some pounds.

 

Aerobics are real important, but so is lifting. Just find something that is fun and works for you. Working out shouldn't be a chore. It should be fun!

[SaiFightsMS]

you are young enough that with gradually loosing weight your skin is elastic enough to not develope the same problems an older person would. Also you will still grow taller which will also help.

[Martial_Artist]

First there is no quick easy healthy method of achieving those goals. However, with work and patience they are achievable.

 

The keys are proper diet and regular exercise. I do not believe in diets that claim victory without exercise. There's something unnatural about that concept I do not like.

 

And, regular exercise, while beneficial, will not yield desired results until you have conquered your diet.

 

I would first, seriously investigate current eating habits. Depending on height, age, activity level, and desired weight there is a daily recommended caloric intake.

 

Consuming just what a certain body weight/activity level requires a day will eventually provide for fat loss. Add regular exercise and the process is somewhat hastened.

 

For exercise, I would start very slowly. You say you can only run for two mintues straight. I say fast walk a mile for 13. Work at about 120 steps a minute. When you can do that with out exhaustion then upgrade to a light jog/walk for the same distance. (Usually after at least 15days of walking the mile, or longer. Like I said, these things do not come quickly). Jog 100 steps, walk 100 steps, jog 100, and so on. After you can successfully do a mile without undue fatigue. Then jog a whole mile at a steady pace. Usually that's right around 4-5mph. Then build from there.

 

Alternate running days with strength days. M-W-F, strength. T-TH-S running. The strength training will help build muscle and lean out your physique. Also, if you increase size of muscle some of that muscle will replace some of the fat and help with stretch marks. However, stretch marks are unavoidable. You have, in your favor, youth and perhaps those marks will simply vanish over time.

 

Eat more vegatables. Watch fatty foods. Eat meat sparingly.

 

Also, don't get too caught up on weight. What is important is fat. A person can be 6' 3" 245lbs. and not be fat.

 

Just some info. Hope it helps.

[Rich67]

I may get flamed to high heaven for this, but here goes: (Big intake of air)... Get that Power 90 or Slim in 6 workout program from BEACHBODY.com. I normally never use those "infomercial" pieces of Cr**, but my wife ordered the Power 90 program and I just started using it because she wasn't. I was never seriously obese, but I weighed in at 195 pounds when I started it, and looked a little flabby around the waist. In about 2 1/2 months I was down to 185, and my 34 waist pants are falling off me now. Watch what you eat, reduce your calories, and do that program, and it'll do the trick. I wouldn't worry about the excess skin you have looking unsightly if you lose the weight. Unless you're 300+ and have been that way for years, you may have some loose skin. But skin is remarkably elastic; it'll probably shrink right along with you. Good luck bro!

[Rich_2k3]

The treadmill is meant to be the best form of aeorobic exercise (obviously it cant beat the real thing) equipment, start jogging everyday, go to the gym regualy, have a nice healthy diet, calsinthetics and weights are good but dont over do it just yet. Basically keep running, swimming, biking or whatever, aerobic is ur primary objective and weights secondary. Remember push beyond ur limits, when u exercise ur building up to that point where u cant do anymore, at its past that point where u begin to burn the fat and bring on the muscle, get to that point and focus keep pumping those muscles, let the swet drip down u, feel that burning sensation, keep going till the latic acid becomes just to much; remember determination; dont give up. U keep that up and ur on the way.

 

Also just to help tone ur features why not try isometrics, or even better Dynamic Strength Exercises(similar to isometrics), try the link and check out this book on amazon(Dynamic Strength by Harry Wong), the exercises in it are fantastic, all the benefits of weight training and isometrics and non of the drawbacks, all u need is ur body no equipment plus the exercies are really easy to do, this is very good for building strength and flexibility and greatly effects ur martial arts, give it a try.

 

http://www.amazon.com/exec/obidos/ASIN/0865680132/qid=1074257689/sr=2-1/ref=sr_2_1/103-9488893-6195803

[WolverineGuy]

I would suggest an eliptical machine over a treadmill...it's more of a full body workout, with little to no impact on the knees. Also, don't necessarily cut meat out, but make sure its LEAN meat (chicken breast, turkey, lean steak, salmon, etc...). For me, I'm always eating steak as much as I can, but its always very lean (sirloin is a good cut). Nutirition is above all the most important aspect of any workout program...your body simply cannot build muscle or burn fat without the right kind of fuel.

[glingglo]

exercise is the most important thing... once you start a good exercise program, your body will most likely start telling you what to eat. i used to eat nothing but garbage when i first started doing martial arts and i had no interest in "dieting." next thing you know, i didn't WANT what was bad for me.

 

in the meantime, you might want to try making slow, not-so-dramatic changes. you don't want to feel like you're depriving yourself. try cutting out excess sugar by not drinking soda, for example. or, if you have to have it, don't drink a whole can. cut fat where you can - eat leaner meats, use skim milk (i can't stand the stuff straight, but if i get a capuccino, i go with skim). lots of small changes over time will add up to big results. eat most of your food early in the day too - try to eat as little as possible after 7pm. and, if you tend to overeat when you sit down for a meal, have an apple or some other fruit before you sit down. you'll increase your fruits/veggies intake AND keep from eating too much heavy food.

[Practice is the key _]

Get a membership in some sort of gym that do intensive hard trainning that helps you to incerd your muscle.