I started strength/resistance training for the first time about a week and a half ago. I've noticed major changes in this short period of time already. It's really got me motivated to keep going hard until I get my goal. Right now I'm exactly at 195.4 which is 42.6 pounds that I've lost since starting this whole thing. What I am doing is something similar to this that I setup myself...
Monday - Cardio
Tuesday - Strength - Lower Body/Core
Wednesday - Rest
Thursday - Cardio
Friday - Strength - Upper Body/Core
Saturday - Rest
*repeat cycle starting from Monday*
I actually like what I'm seeing in the mirror now (sorry, no pics) and the other day a co-worker that I barely speak with came up to me randomly and asked "What have you been doing to lose all your weight? Because I've noticed major changes the last month." And then last night I was getting ready for bed and I got undressed down to my boxer-briefs and my wife is like "Are you sucking your gut in?" I'm like "Nope, this is sucking it in." Then I sucked it in to the point you can see me rip-cage which I couldn't do at all almost 4 months ago. And after I told her that was my gut being relaxed it looked like she wanted to **** me right there.
But we went to bed, we were way too tired to screw around. Even a quickie.
Also about my diet. I am not taking anything special at all. At Walmart I bought some blended juices call "Naked Juice" they're about $4 for a 32 ounce bottle. One of them has greens and juices in it. Sort of an antioxidant. I drink 8 ounces of that after running. Then another has protein in it. It's got whey soy in it and it's got a fruity powder taste to it. And I drink about 8 ounces of that after strength training. No supplements or anything. I want to stay away from supplements and things of that sort if I can.
My diet hasn't really changed that much. I do still each some junk food and burgers for dinner and stuff, but I control myself throughout the day. I'll wake up, have a nice bowl of cereal with 2%, orange juice and maybe a banana, go to work and between going to work and dinner I'll have 2-3 snacks. I won't eat lunch. Usually those 2-3 snacks will consist of something like fruits or nuts. Then I'll have a big dinner. I really can't control dinner, we just have big dinners cooked usually which is why I don't eat a ton during the day, Just snacks. People will say it's bullshit but I don't eat after dinner any longer. I know some people say it's bad, others say it's bullshit you just have to eat the right foods. But I notice now I sleep better and feel better when I wake up when I don't eat after dinner versus doing it. Eating right before you have to go to bed I feel makes you body work to break down the food, food and energy of which you're not burning off from being up and about moving so you're storing it If it's 9PM I won't each anything after that time 95% of the time. I'll have a glass of water at most.
Also my information as well is coming from bodybuilding.com a lot. There's a ton of informative stuff on there that's completely free to read and I put together this simply routine (I won't even call it a program because it's not that detailed) to get fit and so far it's working. Since lifting I know lose weight slightly on my days I rest. Usually when I was just doing the cardio strictly I would weigh myself the day after rest in the morning and I would gate 0.2 lbs or something like that. Also, I weigh myself the same time every single day after using the bathroom. Usually between 8AM to 10AM. I am by no means an expert, but I tried to put something together for myself and it's been working great surprisingly.
Originally Posted by Upgrayedd
The past 3 weeks I did 5 days a week 2 miles a day. I stopped last week and haven't picked up yet. I will tomorrow. I've cut back on drinking regular pop a lot and if I do drink pop it's only diet but I try to stick with water, tea and milk and orange juice for breakfast. It's made a difference.
I need to get a gym membership and start lifting.
Pop makes a huge difference man. I used to drink the equivalent of about a 2-liter every day of regular Pepsi or Coke or one of those non-diet brands. I replaced it with water and while I did have a withdraw of caffeine for about a month, I drink about 2-3 liters of water a day now and I feel so much better. If you eat an apple and orange every day you'll have the energy usually to do things that caffeine gives you.