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Help Mafoofan Help Himself - Page 7

post #91 of 230
Quote:
Originally Posted by Ambulance Chaser View Post
Wait -- how about Wii Fit? I'm being serious.
I'm surprised nobody else has recommended this. We know he has a Wii, and he already said he wants to do this at home, which makes the jogging and gym recommendations not worth much. Wii Fit is nothing spectacular, but you can set-up programs that organize and track everything for you. You can program it to whatever intensity you want. You mix cardio, stretching, and weight training, so you get a bit of everything. For someone who's trying to get started with exercising and doesn't really know where to start, it's actually a pretty great tool. You can always graduate to a gym, jogging, etc. P90X is not what he should be doing. Start with something like Wii Fit and after a few months try out P90X.
post #92 of 230
you can try my workout. no cardio, smoke cigarettes, lift heavy as shit despite your advancing age and realize it's all worthless without gear.
post #93 of 230
Quote:
Originally Posted by LawrenceMD View Post
hire a super pretty yoga instructor and put her on retainer.

do super hard 30min yoga workouts with her. after the yoga or before if you prefer run for 15min (this should be maybe two miles or a 1.5miles if you want to jog it).

eventually you can get the yoga workouts to around 25min and run 5k/3miles in a 20-25min.

you'll be taught/flexible/a decent runner all in one swoop. plus the yoga and running clear the mind.

also you can build a rapport with the yoga girl and eventually have hot nasty extramarital sex with her to complicate things in a good way.

Man, I wish you were my doctor.
post #94 of 230
Foo - a while back I documented out a thread called Matt kicks his own ass or something like that, when I had a similar revelation to yourself...I'd gotten lazy and needed to belt myself back into shape. It's probably worth a look, but the short version was.... 1. remove all crap from diet. There is no need to overthink this or over analyse it...if your mother ever told you to stay away from it, it's probably crap. Don't eat or drink it. This includes all alcohol, sorry. 2. run in the morning - I ran only about 20-25 mins. 3. do some lifting. My gym recommended a system of lifting ever-increasing weights, but only focussing on major, compound muscle groups. I was in and out of the weights room in 20 mins normally. It's tricky to explain, but PM me if you want the deets. 4. toss in one cardio-class of some kind 1-2x a week. For me it was boxing, but take your pick. I think I lost 3 or 4 kilo within 2 or 3 weeks. My lifestyle is able to sustain that generally (although I probably need to do it again now, the Christmas/New Years inertia piled up a little) but once you've shed the most pressing pounds, then look at just doing simple things like getting off the elevator 4 floors too soon and taking the stairs...I've found things like that to be the best way to inadvertently work exercise into my life, with minimal additional time invested (1 min on elevator vs 7 on stairs, your net investment is six minutes...a couple times a day at the office and once when you get home and you've basically put in a half hour)...
post #95 of 230
Quote:
Originally Posted by LawrenceMD View Post
hire a super pretty yoga instructor and put her on retainer.

do super hard 30min yoga workouts with her. after the yoga or before if you prefer run for 15min (this should be maybe two miles or a 1.5miles if you want to jog it).

eventually you can get the yoga workouts to around 25min and run 5k/3miles in a 20-25min.

you'll be taught/flexible/a decent runner all in one swoop. plus the yoga and running clear the mind.

also you can build a rapport with the yoga girl and eventually have hot nasty extramarital sex with her to complicate things in a good way.

YES
post #96 of 230
^This seems to be a really common position to find yourself in. i.e. guys in their mid-late 20s who've been slim their whole life, while eating tons of everything and doing little exercise suddenly realizing they need to change. Anyways, isn't P90x a giant pyramid/direct marketing scheme? I have a couple friends who used it and now sell it. In any contact we have I have to strain to avoid another stupid pitch.
post #97 of 230
I think foo wants a straightforward answer so I'll give one Preparing to cut down For 1 week 1. Measure and write down every single thing you eat. Google for calories and write that down. If you can't measure because you eat out google it or guestimate based on ingredients and eyeballing. 2. Measure mouth temperature every morning. Before 2nd week starts 1. Add up daily calories and average them. 2. Add up temperature and average them. 3. Measure bodyweight in pounds 4. If you want to be more precise buy these. Have your wife measure you. Take bodyweight measurement in pounds and multiply by 14 (15 or 16 if you feel like you exercise an hour a day). This is your maintenance calories. Compare this value to daily caloric intake. If latter is higher you are slowly gaining weight. Take your maintenance caloric value subtract 500. This is the max you can eat any day. Your temperature should be between 97.8 and 98.2. If it is lower you should eat more before you start. If it's higher you can start. If it's too high you should go see a doctor. As a general rule if your value is 1 degree lower than normal then your metabolism is 5 to 10% slower than normal. Diet 1. For the first two weeks you should measure absolutely everything you consume and write it down. After two weeks you should be able to tell from experience how many calories a food item is. Make sure you eat 500 less than the maintenance you calculated above. 2. Things you are not allowed to eat on non workout days: starchy carbs (bread, potatoes, basically anything with a high glycemic load), sugar, alcohol, lots of fat 3. Things you are allowed to eat after work out (up to 5 hours): starchy carbs, some fat 4. Things you should consume everyday: veggies, lean meat, some fat (coconut oil, butter, lard, what have you). You can have fatty meats, but make it an exception not a rule. My goal every week is to finish a big tub of salad. Some weeks its premade some weeks its 2 or 3 cabbage heads. Eat protein at every meal. You should eat a minimum of 100g protein everyday. 5. Supplements you should consume: omega 3 fatty acid pills (2 to 3 grams of epa+dha. that should be 6 to 10 pills in a normal jar), multi vitamins, calcium, vitamin D Exercise Before we start it's important to mention that to lose weight diet should come first. Exercise is just way to maintain your desired body composition. As mentioned by many posters there's a few ways to do this. 1. Aerobic cardio (running, biking, etc.) 2. Anaerobic cardio (high intensity interval training) 3. Metabolic conditioning (weight training at cardio levels eg p90x) 4. Weight training (powerlifting, olympic lifting, resistance training, the various machines you see). I personally do a powerlifting based routine 3xweek and aerobic cardio almost every day. For you this is what I would recommend You know the major muscle groups right? 1. Quadriceps 2. Hamstrings 3. Calves 4. Chest 5. Back 6. Shoulders 7. Triceps 8. Biceps 9. Forearms 10. Trapezius 11. Abs Using the machines in your gym try and hit each one of those twice a week. 2 sets. 6 reps. Rest 3 to 5 minutes in between sets for quads, hamstring, and bench press. The rest you can rest for however long you think you need (will probably be around a minute or two).Underestimate your abilities at first. Increase weights 10% for next time if you are able to finish both sets. One way is to work 4x a week. Split each muscle group into upper and lower. On Monday and Friday do lower 1. Quadriceps 2. Hamstrings 3. Calves 11. Abs. On Tuesday and Saturday do upper. 4. Chest 5. Back 6. Shoulders 7. Triceps 8. Biceps 9. Forearms 10. Trapezius Or if this proves too much time commitment and you feel fatigued you could do upper on Monday and Friday one week and Wedndesday the next week. Lower on Wednesday the first week and Monday and Friday the next week. As for exercise choice there are several that can work a few muscle groups. Two major ones I can think of that needs minimal attention to form is bench press, chin ups, and dips. Do those three and you've basically hit all the uppers. I would also add back extensions. Your A and B routines would look like this A Routine Quad machine Hamstring machine Calf machine Swiss ball situps (Do situps on a swissball) B Routine Dips Chin Ups Bench Press Back Extension Do some active stretches (spin your shoulders, ankles, shoulders, shake your wrists and pull on them, kick one leg back and forth then the other). You don't have to do a warm up jog. However do the big exercises (quad, hamstring, bench press) starting with minimal weight and then build up to real weight (20 reps total eg 0 pound x 10, 20 pound x 6, 40 x 3, 60 x 1 for benchpress and then 70 x 6 then 70 x 6 again.) This should not take you longer than 40 minutes to do. bike whatever you think is easy for 20 minutes. Stretch. You're done. Do this 3 times a week. If you feel you can handle 4 after a week or two then do 4. If you can't bike afterwards then bike on days you dont workout. After workout eat some bread. Not the whole baguette but maybe a third or so. Eat a lot of protein. Eat some salad. If you don't want to go to a gym, then by all means follow p90x or intensity Refeeds/cheat meals Every week on one day eat a meal without paying meticulous attention. Eat those fries. Eat that cheese. Just don't pig out for 4 hours and call it a meal. If you can't do that then pig out only from 12pm to 9 pm on that day and then fast the next day. When you measure your temperature and it's a few degrees lower than normal then do the latter option. Basic fundamental rules you should get out of this post 1. Measure everything you eat and write it down 2. Eat 500 less calories than maintenance. 3. Exercise minimum of 3 days a week for an hour or so. If you get hungry in the morning and it's not meal time drink coffee. In the evening time try to stave it off with a little high protein snack like cottage cheese. Post initial measurements here and then post again in a month. We'll see how things go. As for bulking vs cutting: if you're under maintenance you will not be bulking much so don't worry about it. You will gain definition tho as you will be losing fat Disclaimer: this is just my opinion based on what i've learned and what i've experienced to work for me. ymmv. i'm sure other people have other opinions
post #98 of 230
do you think that was too heavy for foo
post #99 of 230
that was the longest most confusing "straightforward answer" I've ever read. Not to disparage either the poster or the post, but I actually think things like that do a disservice to people. They overcomplicate a process that distills down to 1. don't eat shit. 2. exercise more.
post #100 of 230
This thread is hilarious. Poor Foofy. Serious answer - I think you'd benefit from Yoga. 3 reasons: You can take it at your own pace, you'll add flexibility and strength, and it'll put you in a good place to jump into more advanced fitness once you've been doing it for a bit.
post #101 of 230
Was good up until the exercise section. Diet will make the biggest difference.
post #102 of 230
Quote:
Originally Posted by Matt View Post
that was the longest most confusing "straightforward answer" I've ever read. Not to disparage either the poster or the post, but I actually think things like that do a disservice to people. They overcomplicate a process that distills down to 1. don't eat shit. 2. exercise more.
if you read foo's posts he keeps on asking which exercise or how to exercise also your 1 and 2 is way undersimplified. what is shit? what should you eat? what exercise should you do? how many times should you do it? how should you go about doing it? everybody knows to not eat shit and that they have to exercise. tell that to someone on the street and they'll stare at you like you said the sky is blue. the trick is to know what/how much to eat and how to exercise.
post #103 of 230
yes, everyone knows it. Then they don't do it. Then they get fat. Then they say 'how do i lose that'. Then someone says well here's the thing, weigh yourself, apply calipers, multiply your daily caloric intake by three times the square root of the co-efficient of the caliper reading on your inner thigh, halve that and then take on a program that involves keeping your pulse in the range of................................ And then they get confused, say it's all too fucking hard, and upsize their Big Mac meal from the Drive Thru on the way home.
post #104 of 230
oh and as to what exercises, I proposed a few things a couple of posts above yours...simple stuff.
post #105 of 230
Quote:
Originally Posted by thekunk07 View Post
dnp is the answer to 90% of threads

DNP mentioned.
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