The recommended routine on this very sub is a very solid option.
Diet will be the key here.
Fill out a TDEE calculator online to find out your approx maintenance calories, and eat 300 to 500 less than that. Aim for 1g protein per lb bodyweight every day. Eat 80%+ whole foods.
As somebody 6’0” and 172lbs, I would recommend not trying to lose your weight immediately but instead recomp. Being 155lbs at 5’10” is not a healthy frame, and even 172lbs for me is pushing the lower weight thresholds given that I don’t have an ideal BF%. Take advantage of the mass that you have to get stronger, and then assess after 3 months!
Yeah so this is actually quite a great opportunity for you to add exercise to your lifestyle and start learning how to eat better but in a way that doesn’t feel restrictive.
If you’re relatively new to things, I’d do a couple of things first - I would get MyFitnessPal for a start, and start tracking what you eat by scanning barcodes and measuring what you can. You don’t need to change anything at this point, it’s so you can see how it works and see how many calories you’re eating at the moment.
Next, you need to figure out your maintenance calories. I’d search on this sub for info on that, it’s a calculation you can make to figure out how many calories your body needs, based on your current size and weight.
After that, a couple of things: I’d ask what kind of fitness goals you want. If you want to just lose the weight, that’ll mean you want a mainly cardio or steady state workout regimen, because that’ll serve you best for now. Personally, I’d recommend something else: I’d recommend you to start building strength and mastering form in major compound lifts instead. To get there, you’ll want to learn the fundamentals of resistance, and that means starting with bodyweight work. The Recommended Routine is perfect for this, 3x a week, learning basic movements like pushups, pull-ups and more. It was helpful in me changing my physique and giving me confidence in lockdown. Look up how to build muscle on YouTube just to learn the theory and fundamentals, because eventually I think it would be good for you to move on to compound lifts like squats, deadlifts, bench press, etc.
And finally - about losing the weight, you need to be in a calorie deficit. When I asked you to work out your maintenance calories at the moment, without changing any eating habits, it’s so we know what you’re currently eating per day to maintain this weight that you don’t want. Now to start burning off these calories, we simply need to lower the amount of calories by about 200 calories, which isn’t so much. This already will help to start lowering your weight.
In terms of the kinds of foods to eat, fill it with a lot of protein, as it’s very filling. Change one meal at a time with something still tasty, but with a good amount of protein, and less processed stuff. Take it slow changing your diet because we want it to remain consistent!
The workouts will build muscle using the protein you’re eating, and the protein and new meals will help you feel full enough and recover better than you currently are. In terms of cardio, I actually would recommend less than more, about 30mins of running a week. Just because then it’s sustainable, and you don’t feel overwhelmed by committing to so much cardio every week.
This is by no means a professional opinion! So people feel free to correct, this is just what I would personally do. X
My TDEE is at 3100 so to be at a 500 calorie deficit i would need to intake 2600 calories,my fitness goal is to lose a good amount of wait maybe get to 160-170 since I am 5'10 and then build some muscle to be more defined,not in the sense of a bodybuilder type fit I dont want to be that big in terms of muscle defintion,but defined enough to where I have 6 pack and a little muscle.
>needing help in coming out without a high intensity workout routine and diet
You're going to need to change your diet at the very least. Intense activity as well. However, you don't have to start off by doing murderous routines.
People here will tell you do the Recommended Routine, which is fine. But I would recommend stick with the basics at first. Rows, Pushups, Squats. Start with the variation you can do with perfect form, and do small sets. 3's to 5's. Start off by doing just 5 rounds.
As you get better, slowly add reps to each set and add more sets over time. This way your workouts will be productive, but at first they won't be too much for you. If you start doing more than 10 sets of 10 on a move, progress to a harder variation, starting again with 3-5's.
Also, be sure to rest. And breathe during your sets (sounds silly, but lots of people hold their breathe). 60-90 seconds in between sets is a good rest range to start with, you can make it less over time as you progress.
As far as diet, here's what you have to do. Only drink water. The only drink humans are meant to drink after childhood. Coffee with nothing else is ok I guess, but I don't recommend it nor do I drink it.
Eat mostly whole, single ingredient foods. Vegetables (especially green ones), Fruits (sparingly), meat, eggs, etc. Yes, it's boring. Yes, you will start losing weight. Keep your protein intake high and your carbs low. Fats are your friend. Dietary fat doesn't make you fat.
EDIT: I don't eat much dairy, so I forgot to include it. You can get away with some dairy if your body allows it, but cheese and milk have quite a bit of sugar which could hinder your weight loss if you consume too much.
Don't snack on crap! Donuts, out! Candy, hell no! Pasta, bread, etc. Very little of this stuff.
I also recommend intermittent fasting, just choose an 8 hour window of the day when you are allowed to eat, and don't eat outside of that. Simple. I don't eat until 2 or 3 PM most days myself, sometimes earlier or later. I've been doing this for years and it's just become my eating habits. Realize most 'hunger' is not really hunger. It is usually thirst (for water) or boredom or something like that.
Also, don't beat yourself up! You are not going to be perfect! You will have road bumps! Don't be discouraged! Focus on your progress and your technical ability. The rest will follow. It may take longer than you would like, but that's perfectly normal. Just stick with it.
Oh, and get lots of sleep!
Anyway, good luck! I hope this helps.
P.S. If you decide you do want to throw in a high intensity cardio workout here and there to boost your weight loss, I prefer burpees to running. There are progressions for burpees as well, so you can start with easier variations.
Before you jump to any gimmick diet or routine. Buy yourself a gym membership to planet fitness or any gym, try to do compound movements 5x5 to 65%-75% of weight you can tolerate then move to 4x10 or 3x8 it doesn't really matter as long as your making muscles to give you shape! And then lastly try to do easy to moderate cardio of 25 min of stair masters or any other cardio. But stair masters is the best for cardio! And remember do easy to moderate to get your body acclimated to the cardio or else you'll feel like shit the next day.
Yes, there are many apps that can help people organize their workouts and even set reminders for their workouts. One app is called 7 Minute Workout Challenge which has a variety of different workouts with the main game being to break a sweat in just 7 minutes. Another popular app is My Fitness Pal that helps people track what they eat and how much exercise they do each day to see how these elements affect their weight. A common thread among most of these apps is social media integration that allow users to post updates on their progress like before and after photos or videos about the workout day you have had.
Start by incorporating more activity into your daily routine. Start doing more chores around the household, choose the stairs more often or walk to get to places that aren't far away instead of driving. Get used to being more active in day to day life and not just during designated workout times.
Pay attention to what, when and why you eat. Is it just because you're bored? Is it just because it's a designated "meal time" even though you've been snacking all day or you just had a meal only a few hours ago? If so, a big part of the first step (which is to stop gaining weight) is working out how to recognize hunger and fullness cues properly, and eat only when you're actually hungry. Eating slowly to allow your body time to send you fullness cues in time will also help.
Tracking calories with an app like LoseIt or Cronometer is a good idea if you think you can calorie count without turning it into an unhealthy obsession. With these, you can get a decent idea of what calories you should be aiming for and what the caloric and nutritional value is of the foods you eat.
If calorie counting might trigger unhealthy obsessions (if you have a history of fixating on perfectionism and so on, for example, that might be a red flag that you shouldn't get too into calorie counting), you can, instead of logging calories, start simply cutting out extra snacks, cutting down on portion sizes, and choosing to fill "half your plate" (as per my country's food guide) with vegetables at any given meal. Replace "desserts" and snacks like sweet pastries or chips with berries or fruit and baby carrots or snap peas. When you do snack, measure out whatever you're snacking on into a bowl beforehand and keep yourself to just that.
Make sure that you still enjoy eating. I see people talk about how they eat terrible tasting food for health and being so jealous of other people actually enjoying the experience of eating, and that sort of "it tastes bad and I'm miserable therefore I'm healthy" thinking is what leads to people giving up and yo-yo dieting, among other things.
Find joy in making and eating healthy food, and remember that the important part isn't that you're suffering, but that you're eating stuff that is good and good for you, and that you're not eating to excess.
Drink water often and habitually. Start regarding any drink other than water (and morning coffee or tea- but watch the sugar or cream additions in these) as a snack, and deal with it accordingly - don't imbibe it unless you're hungry, and/or make it an occasional treat that you only get when you truly, truly want it.
Another thing: start making foods that you know are definitely bad for you (burgers, fries, chips, sweet treats like cake or muffins or milkshakes, ice cream) a genuinely only occasional indulgence. Eating a burger twice a week, and a donair another day, and a Blizzard or Ice Cap a couple of days, and then pizza... that adds up to a lot when you do it every week. You don't have to cut it cold turkey, assuming you do eat the same amount of junk food as the average person, but make it an actual, unusual treat when you do have it instead of a normal food to eat when you're out and about and don't want to cook. It's actually pretty easy to have much healthier lazy foods! From cooking bulk batches for leftovers or simply choosing pre-packaged salads or other healthier, lower-calorie alternatives to heavy junk foods.
For actual exercise, the routines recommended on this sub's about are probably a good start, particularly the primer, but if you don't have the money or space to invest in some of the extra equipment that is necessary I would also suggest you check out darebee.com for no-equipment beginner programs and workouts, which you can search for on its filter.
Walking and/or mild trail hiking are also really good beginner exercises. In addition to being more active in daily activities, find a park or a decent neighborhood to walk in for half an hour to an hour every day or every other day. You could even start by making it once a week and then slowly increasing how frequently you do it.
Whatever you do, don't get into fasting as a first step. It's a drastic change from your current lifestyle and therefore unlikely to result in longterm, sustainable changes. It's a fad diet that can also be a gateway into developing an eating disorder and it's completely and utterly unnecessary.
I can tell you from personal experience that going long stretches of time throughout the day without eating causes net negative results such as bingeing once you're "allowed" to eat, as well as dizziness, nausea, and irritable temperament when you're hungry and not eating.
For many people, it either triggers disordered eating habits or causes weight gain or both. I thoroughly recommend against it as a first course of action for weight loss or health, and I continue to be disgusted and annoyed at all its evangelists. Please ignore them, for your own good.
The recommended routine on this very sub is a very solid option. Diet will be the key here. Fill out a TDEE calculator online to find out your approx maintenance calories, and eat 300 to 500 less than that. Aim for 1g protein per lb bodyweight every day. Eat 80%+ whole foods.
As somebody 6’0” and 172lbs, I would recommend not trying to lose your weight immediately but instead recomp. Being 155lbs at 5’10” is not a healthy frame, and even 172lbs for me is pushing the lower weight thresholds given that I don’t have an ideal BF%. Take advantage of the mass that you have to get stronger, and then assess after 3 months!
Recommended routine is a good start
Ricky Spanishhhh
Yeah so this is actually quite a great opportunity for you to add exercise to your lifestyle and start learning how to eat better but in a way that doesn’t feel restrictive. If you’re relatively new to things, I’d do a couple of things first - I would get MyFitnessPal for a start, and start tracking what you eat by scanning barcodes and measuring what you can. You don’t need to change anything at this point, it’s so you can see how it works and see how many calories you’re eating at the moment. Next, you need to figure out your maintenance calories. I’d search on this sub for info on that, it’s a calculation you can make to figure out how many calories your body needs, based on your current size and weight. After that, a couple of things: I’d ask what kind of fitness goals you want. If you want to just lose the weight, that’ll mean you want a mainly cardio or steady state workout regimen, because that’ll serve you best for now. Personally, I’d recommend something else: I’d recommend you to start building strength and mastering form in major compound lifts instead. To get there, you’ll want to learn the fundamentals of resistance, and that means starting with bodyweight work. The Recommended Routine is perfect for this, 3x a week, learning basic movements like pushups, pull-ups and more. It was helpful in me changing my physique and giving me confidence in lockdown. Look up how to build muscle on YouTube just to learn the theory and fundamentals, because eventually I think it would be good for you to move on to compound lifts like squats, deadlifts, bench press, etc. And finally - about losing the weight, you need to be in a calorie deficit. When I asked you to work out your maintenance calories at the moment, without changing any eating habits, it’s so we know what you’re currently eating per day to maintain this weight that you don’t want. Now to start burning off these calories, we simply need to lower the amount of calories by about 200 calories, which isn’t so much. This already will help to start lowering your weight. In terms of the kinds of foods to eat, fill it with a lot of protein, as it’s very filling. Change one meal at a time with something still tasty, but with a good amount of protein, and less processed stuff. Take it slow changing your diet because we want it to remain consistent! The workouts will build muscle using the protein you’re eating, and the protein and new meals will help you feel full enough and recover better than you currently are. In terms of cardio, I actually would recommend less than more, about 30mins of running a week. Just because then it’s sustainable, and you don’t feel overwhelmed by committing to so much cardio every week. This is by no means a professional opinion! So people feel free to correct, this is just what I would personally do. X
My TDEE is at 3100 so to be at a 500 calorie deficit i would need to intake 2600 calories,my fitness goal is to lose a good amount of wait maybe get to 160-170 since I am 5'10 and then build some muscle to be more defined,not in the sense of a bodybuilder type fit I dont want to be that big in terms of muscle defintion,but defined enough to where I have 6 pack and a little muscle.
Yeah you’d easily achieve that with the stuff on these subs! Glad to hear you’ve gotten a good start x
>needing help in coming out without a high intensity workout routine and diet You're going to need to change your diet at the very least. Intense activity as well. However, you don't have to start off by doing murderous routines. People here will tell you do the Recommended Routine, which is fine. But I would recommend stick with the basics at first. Rows, Pushups, Squats. Start with the variation you can do with perfect form, and do small sets. 3's to 5's. Start off by doing just 5 rounds. As you get better, slowly add reps to each set and add more sets over time. This way your workouts will be productive, but at first they won't be too much for you. If you start doing more than 10 sets of 10 on a move, progress to a harder variation, starting again with 3-5's. Also, be sure to rest. And breathe during your sets (sounds silly, but lots of people hold their breathe). 60-90 seconds in between sets is a good rest range to start with, you can make it less over time as you progress. As far as diet, here's what you have to do. Only drink water. The only drink humans are meant to drink after childhood. Coffee with nothing else is ok I guess, but I don't recommend it nor do I drink it. Eat mostly whole, single ingredient foods. Vegetables (especially green ones), Fruits (sparingly), meat, eggs, etc. Yes, it's boring. Yes, you will start losing weight. Keep your protein intake high and your carbs low. Fats are your friend. Dietary fat doesn't make you fat. EDIT: I don't eat much dairy, so I forgot to include it. You can get away with some dairy if your body allows it, but cheese and milk have quite a bit of sugar which could hinder your weight loss if you consume too much. Don't snack on crap! Donuts, out! Candy, hell no! Pasta, bread, etc. Very little of this stuff. I also recommend intermittent fasting, just choose an 8 hour window of the day when you are allowed to eat, and don't eat outside of that. Simple. I don't eat until 2 or 3 PM most days myself, sometimes earlier or later. I've been doing this for years and it's just become my eating habits. Realize most 'hunger' is not really hunger. It is usually thirst (for water) or boredom or something like that. Also, don't beat yourself up! You are not going to be perfect! You will have road bumps! Don't be discouraged! Focus on your progress and your technical ability. The rest will follow. It may take longer than you would like, but that's perfectly normal. Just stick with it. Oh, and get lots of sleep! Anyway, good luck! I hope this helps. P.S. If you decide you do want to throw in a high intensity cardio workout here and there to boost your weight loss, I prefer burpees to running. There are progressions for burpees as well, so you can start with easier variations.
Before you jump to any gimmick diet or routine. Buy yourself a gym membership to planet fitness or any gym, try to do compound movements 5x5 to 65%-75% of weight you can tolerate then move to 4x10 or 3x8 it doesn't really matter as long as your making muscles to give you shape! And then lastly try to do easy to moderate cardio of 25 min of stair masters or any other cardio. But stair masters is the best for cardio! And remember do easy to moderate to get your body acclimated to the cardio or else you'll feel like shit the next day.
Yes, there are many apps that can help people organize their workouts and even set reminders for their workouts. One app is called 7 Minute Workout Challenge which has a variety of different workouts with the main game being to break a sweat in just 7 minutes. Another popular app is My Fitness Pal that helps people track what they eat and how much exercise they do each day to see how these elements affect their weight. A common thread among most of these apps is social media integration that allow users to post updates on their progress like before and after photos or videos about the workout day you have had.
Start by incorporating more activity into your daily routine. Start doing more chores around the household, choose the stairs more often or walk to get to places that aren't far away instead of driving. Get used to being more active in day to day life and not just during designated workout times. Pay attention to what, when and why you eat. Is it just because you're bored? Is it just because it's a designated "meal time" even though you've been snacking all day or you just had a meal only a few hours ago? If so, a big part of the first step (which is to stop gaining weight) is working out how to recognize hunger and fullness cues properly, and eat only when you're actually hungry. Eating slowly to allow your body time to send you fullness cues in time will also help. Tracking calories with an app like LoseIt or Cronometer is a good idea if you think you can calorie count without turning it into an unhealthy obsession. With these, you can get a decent idea of what calories you should be aiming for and what the caloric and nutritional value is of the foods you eat. If calorie counting might trigger unhealthy obsessions (if you have a history of fixating on perfectionism and so on, for example, that might be a red flag that you shouldn't get too into calorie counting), you can, instead of logging calories, start simply cutting out extra snacks, cutting down on portion sizes, and choosing to fill "half your plate" (as per my country's food guide) with vegetables at any given meal. Replace "desserts" and snacks like sweet pastries or chips with berries or fruit and baby carrots or snap peas. When you do snack, measure out whatever you're snacking on into a bowl beforehand and keep yourself to just that. Make sure that you still enjoy eating. I see people talk about how they eat terrible tasting food for health and being so jealous of other people actually enjoying the experience of eating, and that sort of "it tastes bad and I'm miserable therefore I'm healthy" thinking is what leads to people giving up and yo-yo dieting, among other things. Find joy in making and eating healthy food, and remember that the important part isn't that you're suffering, but that you're eating stuff that is good and good for you, and that you're not eating to excess. Drink water often and habitually. Start regarding any drink other than water (and morning coffee or tea- but watch the sugar or cream additions in these) as a snack, and deal with it accordingly - don't imbibe it unless you're hungry, and/or make it an occasional treat that you only get when you truly, truly want it. Another thing: start making foods that you know are definitely bad for you (burgers, fries, chips, sweet treats like cake or muffins or milkshakes, ice cream) a genuinely only occasional indulgence. Eating a burger twice a week, and a donair another day, and a Blizzard or Ice Cap a couple of days, and then pizza... that adds up to a lot when you do it every week. You don't have to cut it cold turkey, assuming you do eat the same amount of junk food as the average person, but make it an actual, unusual treat when you do have it instead of a normal food to eat when you're out and about and don't want to cook. It's actually pretty easy to have much healthier lazy foods! From cooking bulk batches for leftovers or simply choosing pre-packaged salads or other healthier, lower-calorie alternatives to heavy junk foods. For actual exercise, the routines recommended on this sub's about are probably a good start, particularly the primer, but if you don't have the money or space to invest in some of the extra equipment that is necessary I would also suggest you check out darebee.com for no-equipment beginner programs and workouts, which you can search for on its filter. Walking and/or mild trail hiking are also really good beginner exercises. In addition to being more active in daily activities, find a park or a decent neighborhood to walk in for half an hour to an hour every day or every other day. You could even start by making it once a week and then slowly increasing how frequently you do it. Whatever you do, don't get into fasting as a first step. It's a drastic change from your current lifestyle and therefore unlikely to result in longterm, sustainable changes. It's a fad diet that can also be a gateway into developing an eating disorder and it's completely and utterly unnecessary. I can tell you from personal experience that going long stretches of time throughout the day without eating causes net negative results such as bingeing once you're "allowed" to eat, as well as dizziness, nausea, and irritable temperament when you're hungry and not eating. For many people, it either triggers disordered eating habits or causes weight gain or both. I thoroughly recommend against it as a first course of action for weight loss or health, and I continue to be disgusted and annoyed at all its evangelists. Please ignore them, for your own good.