I’m not agym.go-er or a trainer… aerobic workouts. I lost 30kg over 12months just by walking 10000 purposeful steps a day and doing 2 rounds of interval training (HIIT) a night. Once my fitness came back/got some fitness, I started introducing weights… and more importantly, I watched what I ate. Specifically, i stopped all sometimes foods and stopped eating bread. This worked for me. But you can’t go from little to no exercise tomall the exercise. Work up to it
Don’t bother with the gym, it will almost certainly just be a waste of money and a source of stress.
Instead, learn how to eat healthily (good start is eating less in general and eating more greens) and start easing yourself into getting more exercise.
The key to weight loss is making changes that you can maintain for the rest of your life, otherwise you will inevitably rebound and be sad.
If you can, probably the single most effective way to lose weight for most people is to start biking or walking to work, this is a trivial way to burn tons of calories compared to driving.
Also important is to fully expect it to take a year before you notice a difference, this is going to be a lifestyle change so you have to commit, and it’s better to be positively surprised to see a difference early, than the opposite.
Lots of great advice here. CICO is fundamental BUT your most successful diet will focus on reducing sugar intake. Your body metabolizes sugar to basically fat. Also, increase your fiber. Those two are key to faster results.
Take it easy, patience is key for sustainable weight loss. As a beginner 3x workouts a week are good.
Be sure to make a training plan you can use for orientation. Cardio is great for burning calories, but don’t underestimate the power of muscle training. Building muscles will help shape your body and you’ll lose a lot of calories on the long term. Do not be afraid of gaining “too much muscles”, that is not happening within a couple of months.
Best would be a full body workout, splitting muscle groups is not recommended for beginners who work out 3x a week. Start with the machines, they are relatively easy to use and to adjust, there is less danger of wrong movements.
Challenge yourself, but don’t overdo it, otherwise you can hurt yourself seriously (joints etc.).
Do not forget a warm-up, 10-15 minutes of whatever machine you like (bike, treadmill etc.). Finish with a 30 minutes cardio session if you are serious.
That’s the part in the gym.
For weight loss the most important thing is your diet. No need for protein shakes or meat the whole day, just don’t eat over your budget. Maybe you have already tried this and you are frustrated because it didn’t have the effects you expected - don’t worry, the gym will accelerate this. Eat something not too heavy after workout, ideally protein/fats instead of carbs.
The third aspect is sleep. Your body will regenerate during your sleep so it is super important. Try do get your 8 hours or whatever amount you need.
Last advice is again patience. Success will only come from continuity, not 2 weeks but several months. 1-2 pounds per week is already great and sutainable and if you watch out for workout, nutrition, sleep, it will for sure happen.
You got this!
Edit: As others have said, you cannot target a region for weight loss. However in my experience there are regions where you first start to gain weight and also lose weight. For people born as biological man this is often face and belly.
Fuck yea, nail it. But promise yourself one thing. That you’re not going to quit. And I don’t mean you’re not going to stop at some point. We all do. But don’t quit. It took me multiple kicks at the can. And the results will come, slowly at first. Even slower later on. But the way you feel better will grow with each work out. Each kick at the can you’ll realize you still remember all the stuff you learned last time and now you’re just adding to your knowledge base.
What you should do is do what feels right. Lots of options. But get comfortable just chilling at the gym and making it a place to hang. I started with just walking on treadmills listening to podcasts. Then like 6 months later weights. Then running. Then a mix of running and weights. Eventually I went full home gym. Have fun, treat it like a hobby. Be as consistent as you can and you’ll reach your goals.
One cool thing j learned late, running and walking burn the same calories if you go the same distance. So for me, I can walk an hour or run 20 minutes. Same calories burned for. But I can walk everyday, I can’t run everyday. Tricks like that help in cutting weight. But keep in mind that’s like a cheeseburger burned, it ain’t much. True weight loss occurs in the kitchen.
Please dont feel like you need to try to do everything at once. But when you’re ready get a calorie counting app like my fitness and start tracking calories for a few weeks, see what you’re taking in. Over time you’ll get a feel for what amount of food you can. eat in a day to lose, maintain, gain weight. It takes time but it can get fun when you see the results. It can get frustrating when you realize some gains/lose are just shadows or a full bladder lol. But most important thing is just doing something.
Losing weight is at a minimum 75% about your diet, so don’t forget to focus on that. Eating protein helps keep you full and also pairs great with recovery for exercise; try to cut out as many sugars from your diet as you can, they’re worthless calories.
According to the video below, exercising doesn’t actually cause you to burn more calories as your body just chooses to delay non-essential stuff for another time.
As I understand it, if you increase your muscle, your body will burn more calories n a daily basis whereas cardio just burns calories in the current moment.
So focus on eating less calories than you burn (really helps to just cut out the crap and eat “whole food” rather than ultra processed crap - read “ultra processed people” for more info on this). Consume more protein to help muscle growth.
You unfortunately can’t target specific areas for fat burning, it’s pretty random.
Get a digital food scale and start tracking calories and macros. MyFitnessPal’s free version is sufficient for this.
Be honest with yourself. Research an appropriate calorie deficit to work with. Realize that ~3500 calories is approximately 1 pound. Set some weigh in goals at the 3 and 6 month marks. Try daily weigh ins but only track the week to week average.
Not concrete advice, and everyone is different, but hope this helps.
Like most others have said, diet does way more work than doing cardio at the gym. You need to change your lifestyle and eating habits to lose weight and keep it that way. Forcing yourself to run for an hour every 2 days at the gym and then coming home eating cheetos chips and a pizza won’t do anything.
Just laughing at the stupidity of the downvotes here. Yeah people shouldn’t use the tool that easily accesses large swaths of data from and about humans to figure out an optimal means of working out at the gym. Definitely should only listen to the few anecdotes shared by random people kind of paying attention on a relatively anonymous social board. 凸(¬‿¬)凸
Absolutely, try to get the user that already demonstrated an uncertainty with how their body works, to trust the bullshit engine that can't understand when it is mashing counterfactual things together in the output. Definitely a chill solution with zero negligence or potential to harm.
I understand the desire to be helpful, but if you don't actually know anything about a topic, don't contribute.
Definitely should only listen to the few anecdotes shared by random people kind of paying attention on a relatively anonymous social board
Except chatGPT was trained in no small part on data from reddit, Twitter, etc - so asking chatGPT basically is listening to random anecdotes shared by random people, only with the added complication that if someone spews BS on here, they’re at least somewhat likely to be called out, whereas ChatGPT will just present it as the definitive truth
" if someone spews BS on here, they’re at least somewhat likely to be called out"
Great, and if someone is using the internet in 2023 and believes everything they read, the problem isn’t who or where they’re sourcing their information.
Garbage in, garbage out. The “math” doesn’t change that simple truism.
Also, the fact that chatGPT it’s prone to making shit up isn’t conjecture, it’s fact. It can be a super useful tool for some use cases, but getting medical advice? Yeah fuck no lol
For overall health? Working out and healthier eating is best.
Just losing weight? You can do that with only eating less and zero moving around (I did before with Keto, lost 14 kg in under 3 months. Now I was finally skinny, but skinny doesn’t look great on a guy either).
Wow. That’s a bit more than 1kg per week. I don’t think you’re supposed to do more than that. And your body will probably get rid of both fat and muscles if you just sit around, right?
Supposedly the really difficult thing is to stay at that (new) weight.
Anyways. Wish anyone the best and hope they’ll get what they’re working towards.
Yeah, it was definitely a little too fast, had a tiny bit of hair loss going (but that can always happen when you lose weight). But I just wasn’t hungry in that time. When you only eat meat and veggies with a side of greek yogurt and berries the volume you can eat calorie wise is huge.
But Keto has other issues unfortunately (like possible diarrhea) so it’s iffy. Also really tough to stick with it because you get carbs everywhere.
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