Health and Fitness Thread V1: 100% Adrenaline

[RCuber]

Finally I have decided to reduce weight, this is important because I haven't thought about it ever before.

my food habits needs to change, I eat lot of rice, need to stop that.

I started skipping breakfast from last month, I take just a glass of cold milk. currently as soon as I reach office I am fully drained and take mosambi juice or Minute Maid Pulpy Orange to get some sugar back into my system.
if I do have breakfast then I take Revital, that gives me energy to go through the day.
For lunch I usually get 5 phulkas and a small portion of curd rice (due to current temperature in Bangalore). many time I go out and have non veg + kulcha or nan.
For dinner its Rice + daal + some non veg/Eggs.

I keep telling my mom to give me phulkas at night and she keeps forgetting so do I.

That was my current diet part.

coming to my body, 5'.5" , ~75 KG, waist is I think 34-36. I feel I need to reduce ~10 KG not more than that. not sure about my body fat.
No strength , no stamina, big belly. bad sleeping habits, low lung capacity. and nicotine addiction (smking).

I understand that weight loss will not happen overnight. it will take its toll and time, and I am willing to commit to it, which has never happened to be before.
I will not over workout, I want to take it step by step. I am willing to wait for a whole year for results.

I will join Gym starting may second week. but before that I want to get my diet set right.

 

[Faun]

^^stop smoking.

75 KG for 5.5. is a bit on higher side but OK if you put that much mass into muscles and not fat.

You must have read good amount about it on reddit weight loss stories. Long process though. Keep motivated with short term goals.

 

[srkmish]

Hi Guys,

Can anyone tell me of a good cycle to purchase. I dont want cycles with large tyres as they defeat the purpose of cycling i feel.

 

[RCuber]

^^stop smoking.

75 KG for 5.5. is a bit on higher side but OK if you put that much mass into muscles and not fat.

You must have read good amount about it on reddit weight loss stories. Long process though. Keep motivated with short term goals.

Trying to quit but will power is on the lower side for that
Haven checked reddit threads in weight loss. Which subreddit do you recommend?

 

[Faun]

Trying to quit but will power is on the lower side for that
Haven checked reddit threads in weight loss. Which subreddit do you recommend?

I have no idea how hard it is to quit. But if you wish to return back your endurance then you should try to quit. Going to gym while still smoking will keep you in lower performance mode.

I just visit best of reddit. No subreddits in particular. But there are few I better not mention. I go by tool_of_justice

 

[RBX]

95 kgs a lott, i only lifted like 30-40 kgs for a couple of months, any my waist got bigger, all my pants went tight lol. was a nice way to quickly build up backside, legs and waist.

It's easy to lift more weight once you have perfect form. My gym instructor was useless, he told me after ~1.5 months that I was doing bent over row the wrong way, since then I stopped relying on him and started looking these things over internet and learnt perfect form and ideal tempo for most exercises.

To do:
Proper warm up.
Maintain perfect form.
Select tempo and weight according to your goals.

Also add dead lift to your routine once you have enough back strength.

 

[icebags]

^ yah, its best to search knowledge while doing these things, whether relying on instructor or not. i never did deadlift btw, needs partners and takes time to arrange stuff.

Meeting the calorie count on weekdays and exceeding that on holidays

 

[krishnandu.sarkar]

Hey guys, I'm a bit fat and would like to reduce it. Yeah I know I can try Walking / Cycling / Swimming / Basic Warm Ups but being in IT my office timing is really bad and chances are I don't find much time and energy (when I find time) to do these.

So I was thinking of buying a Trade Mill (priced around 10k - 12k) for basic home usage. Do you think it'd help? How much time should I spend on it everyday to reduce the fat?

 

[TheSloth]

^^if you can find time to run on a treadmill then why not jog outside, said cause its much better and cause you'll jog more compare to on a treadmill alone at home. If no jogging area or too much pollution then I take my suggestion back.

 

[krishnandu.sarkar]

^^if you can find time to run on a treadmill then why not jog outside, said cause its much better and you'll jog more compare to on a treadmill alone at home. If no jogging area or too much pollution then I take my suggestion back.

Jogging area is not there in my area. But yes, I can do the same at road when I find time. That's why I thought it's much convenient to do the same at home / gym. But jogging / running on tread mill works? Will I get any result?

If yes, then how much time should I spend on it everyday / week?

 

[RBX]

Jogging area is not there in my area. But yes, I can do the same at road when I find time. That's why I thought it's much convenient to do the same at home / gym. But jogging / running on tread mill works? Will I get any result?

If yes, then how much time should I spend on it everyday / week?

I can't really comment on this as I have no experience in losing weight, but add leg raises to your routine to get better results.

 

[TheSloth]

Sorry I updated my post. No jogging area I meant like you live in compact streets and you have to go 2km away from home just to jog. You can jog on road Early morning cause there won't be much pollution.
I don't know how much effective treadmill is. Let others give their suggestions. But I suggest you jog outside.

 

[krishnandu.sarkar]

Thanks. Finding time is a big problem

Morning...yeah I'm bit lazy about it. Because I generally come home at 10PM - 11PM and go to sleep within 12PM and then again need to go office within 9AM - 10AM. So I generally wake up at 7AM - 7:30AM. So I'm bit reluctant about waking up earlier than this time.

Though this schedule is different on Satuday's and Sunday's and on Public Holidays

I was thinking of trade mill only because I can jog anytime I find convenient.

Anyway, you suggestion is best I know. There's nothing better than natural work out. Will give a try.

 

[TheSloth]

^your schedule is very tight. I understand its hard to get up in morning. You won't get much time to workout. You have manage no other option you have. Also since you can't workout much and want to reduce weight you better follow a strict diet. Faun can suggest you better about diet. Also you can more idea about diet from few of previous post.

 

[krishnandu.sarkar]

^your schedule is very tight. I understand its hard to get up in morning. You won't get much time to workout. You have manage no other option you have. Also since you can't workout much and want to reduce weight you better follow a strict diet. Faun can suggest you better about diet. Also you can more idea about diet from few of previous post.

Yeah that's what I was trying to gather. Thanks a lot

 

[RCuber]

Started with Oats + honey for breakfast + milk and a capsule of revital, phulkas for lunch. not sure about what to eat for dinner

How is brown rice/kerala rice in terms of alternative for regular white rice?

 

[Faun]

Someone who's gone from more weight to less will be able to answer. Brown rice is less processed.

 

[aaruni]

[MENTION=20614]Faun[/MENTION] : can you suggest vegetarian diet for gaining weight ? I'm 5'10", and only 65 KG.

 

[ashs1]

some of the tips for reducing weight :

For those who are working, i would suggest " Never skip breakfast.." you may reduce your lunch intake, but never skip the breakfast..

You can also try having a light breakfast like : bowl of cereals/kellogs with bowl of fruits..

Also, drink plenty of water !! Drinking Room temperature water ( 3-4 glasses ) should be The first thing you do in the morning after Brushing..If possible, try to avoid drinking chilled water & consume room temperature water during the day.

IF you're eating boiled egg, avoid the yolk as it has the most fat content. ( pointer for those who want to gain weight. )
Have potato in small quantities & if possible, avoid fried vegetables & oily products.


your Dinner must be as light as possible. of all the 3 food intakes ( Breakfast,lunch & dinner ), this should be the lightest & if possible, avoid rice at night. Taking a 30 min stroll post dinner is always preferable.

Avoid eating namkeens/samosas/chips & other such items..They just pile up on your fat intake & must be avoided at all times.

If you once start a diet regime, you might face extreme pangs of hunger at odd times. You can use glucose or a light snack/fruits like apples/grapes/musk melon to overcome this( but you must avoid snacks )

Avoid the sugar totally. If you drink Tea/chocolate milk in morning/evening, have it without sugar. it will just take a week to adjust to your sugar-free diet, but it is immensely helpful.
Also avoid drinking Cold-drinks totally. Go for fresh fruit juices instead( without sugar, ofcourse,).


The above tips is just halfway for losing weight..The next half is exercise. Without exercise, it will take a lot of time for you to lose weight & lack of exercise might result in your body growing a bit weak.
Exercises can be in any form - jogging/power walking/gym or even playing a sport regularly. Sports are a excellent source of exercise as your body gets a workout as well as you might also excel at the sport.
Badminton/football/tennis are good choices.

& also,( many forget to list this ) you must have a good, sufficient sleep.. Atleast 6-7 hours of sleep is required for the body to rest its mind & muscles. Lack of sleep will result in fatigue.


These are some basic tips on the top of my head..will list more later.

 

[Faun]

[MENTION=134449]aaruni[/MENTION]
Try to exceed your daily calorie consumption.

Table out your plan from these items and add more if you like. Make your breakfast big and healthy.

1. Eggs 3-4 a day (if you don't mind it as a vegetarian)
2. Lentil and rice. (wheat roti if you can make it at home)
3. Bran for insoluble fibres and oats for soluble.
4. Butter.
5. Curd and Milk (I don't like drinking milk)
6. Oranges and apples. Can add banana too (rich in potassium). Banana gets rotten soon, so I try to avoid buying bananas.
7. Purple potatoes (potatoes but with purple skin, rich in antioxidants).
8. Noodles as snacks (add some butter)
9. Almonds, groundnut and honey.
10. Prunes.

Include tea as a brain stimulant and antioxidant if required. Basic idea is that drinking tea will hydrate your body too. So if you feel like drinking normal water is not ok then make tea. 3-4 cups a day. No need to add milk.

If you think you don't have much appetite or time to eat then get the mass gainer shakes for quick calorie intake.



Next important part is to workout. Getting all these calories translated into fats is not good. Give yourself 6 months of dedication and you will see gains.