overweight person looking for advice

[person_123]

here's the laydown:

i'm a bit overweight. i feel flabby, and i am flabby. not obese, but i feel fat.

what i want to do is get a nice, lean looking, athletic body, preferably nicely defined and toned as well.

what i don't want is massive bulky muscles that leave me looking like i'm stocky.

i know that some fat people after working out just look even bigger. i want to know what i should do to avoid looking bigger, and start looking better.

what should i change my diet to? how long am i expecting before i get into the shape i desire? also, i like swimming, but with hairloss, i'm inclined to stay away from the water, as when my hair is wet, it looks worse.

 

[IBM]

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[bluechips]

You most likely will not get massive and bulky muscles unless you take supplements or change your diet to only beef. Also, when you go to the gym, look to do between 8-12 reps instead of lifting heavy weights at low reps. Do at least one exercise per muscle (i.e. chest, back, shoulders, thighs, hamstrings...) Make sure you do cardio work- like jogging or riding the bike. Swimming is the best- I wouldn't stay away from it b/c of your hair. Even when I had hair I just wore a swimcap- chorine can dry out your skin and scalp. And of course change your diet. Don't go overboard with lowfat/nonfat stuff- the body needs some. But if you drink whole milk, change to 2% or 1%. Eat leaner meats, fruits instead of junk food, don't drink soda if you can help it (or drink one a day if you have to), and cut back on your cofee/tea or at least put less sugar in it.

Just some thoughts (it's hard to give such advice w/o knowing you or your daily life); hope they help.

 

[person_123]

thanks for the advice. i'm definately going to hit the gym soon. i'm looking at going every single day if i can find the time. maybe just one hour or 30 minutes a day, but still keep a good routine. it's hard to avoid fatty foods because i just eat whatever i have lying around. if there's junk food around, i tend to eat that.

the 8-12 reps at lower weights seem like a good idea, i'll give them a go.

 

[fast times]

Ive been training over 20 years and maintain around 10% bodyfat at 5'.9inch tall 198/201 lbs. The easiest advice I give friends is eat like a caveman would. If you couldnt kill it or dig it up, dont eat it. Lots of lean meats and fish ,plenty of vegatables (no potatoes, mostly green's). After your happy with where you are give yourself a junk day, anything goes that day for food. This relieves dieting stress's and gives you a chance to be social with wife or friends. Usually Saturdays for me, people cant believe it when I'm chowing down pizza and beer and still wear 32 waist pants. They will think you ve got great genetics when really 6 days out of seven they dont see you , your eating clean.

 

[CCS]

Easy. Stop drinking soda and bear and juice drinks. Drink a gallon of water a day space throughout the day. Eat 2000 calories a day, spread out in 4-6 small meals throughout the day. Exercise, doing both cardio and weight lifting. Got a sweat tooth? Eat fruit. Hungry before bed? Drink a glass of milk. Start with 20-30 minutes of cycling or tread meal walking or swimming or walking around the block on a soft surface like gravel. Work up to 1 hour or more. Stationary cycles are good because you can read at the same time. Give your body time to raise it's metabolism. If you make a lifestyle of this, it will be very easy later and you won't have to work as hard or long and you will be able to eat more. Go back to the unhealthy as, and your body will follow. Crash diets just help you lose more muscle and give you saggy skin.