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Since I'm now on summer break from university and I can't get a job/have nothing else to do, I've decided to try and get into shape. I'm 21 right now and the only other times I've tried to slim down was during junior-senior year of high school (around 3 years ago), and november-december of last year.
Both times I stopped exercising due to laziness. During high school, it was because I was nearing graduation and my treadmill broke; too lazy to fix it or run outside. I also tweaked/sprained my ankle during my phase in last november-december so that, added with laziness contributed to the stoppage.
I already know that I have a huge challenge ahead of me, since laziness is something I'm extremely prone to, moreso than other people IMO. But with my only options this summer being: sitting at home all day and playing games/Starcraft or exercising.. I'm gonna go with the healthier choice (turning down SC? PREPOSTEROUS).
Right now, I'm 5'9 and weigh 185 lbs. I'm aiming to get that weight down to around 160. I don't really know how to go about this though, since all I ever did the other times was just run. I tried to do this HIIT that I read just about an hour ago around my neighborhood, but I was only able to do two cycles before I was completely gassed. That didn't surprise me at all, though I'm not sure if it's the best thing I can do?
I also know that your diet is a big part of it too. I'm definitely cutting out the fast food, and will just eat the stuff my parents make at home. Since I'm vietnamese, we tend to eat a lot of greens/veggies/fish/chicken anyways, so I think that will be pretty good.
But if anyone has suggestions on how I should go about this, please do tell, I'm all ears. And thanks to those willing to help out.
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Hungary11305 Posts
We have a great thread on that topic, in case you were unaware of it, where you would find many like minds. In any case, good luck!
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Calgary25991 Posts
Health and fitness thread is amazing. I don't think I've posted in it but I read it daily. Definitely the place you should start and probably end.
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simply put your heart is your bodies engine. When excercising you want to control your heartrate to achieve certain aims:
Zone 1 - Less than 65% of maximum heartrate, to promote recovery and use fat stores as the primary fuel source
Zone 2 - 65%-84% build aerobic endurance
Zone 3 - 85%-94% reach lactate threshold (the burn!) where biggest aerobic improvements occur
Zone 4 - 95%-100% anaerobic efforts
If your goal is to burn fat you need to spend sustained periods of time in zone 2. This means not setting off with a massive bang and burning out spectacularly in 5 minutes.
Maximum heartrate is 220 - age ( a simple formula!)
Two things I would recommend are:
1) Set a timetable - If 5pm to 6pm is your "workout time" then you are more likely to stick to it if it is regimented
2) Keep a workout diary. You may feel like you are not improving but if you look back at something like this you will find out you are. It can be very motivating.
GL!
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1+ for the H&F thread
edit: @ above, by your logic he should be exercising in zone 1, not 2, to burn fat. aka going for brisk walks. which i happen to agree with
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1. check TLHF; the thread is heavily biased towards strength training (starting strength is awesome btw), but it's also a goldmine for nutrition information and general fitness guidelines. Most of the information you'll need is in the OP.
2. losing weight is mostly done in the kitchen, if your goal is simply to lose weight, generally speaking, just reduce input and increase output (it's more complicated than this, but it's mostly true). the TLHF thread is a great place to post your goals and keep yourself motivated (and just ignore all the people telling you to get onto SS if that's not what you want  ).
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Three things:
Team Liquid Health and Fitness Initiative; don't lurk but post, we're pretty nice 
Secondly, don't get a work out buddy, he'll probably be just as lazy. Sign up for a few work out groups, preferably with younger d00ds. (although if you're 21, everything between 18-40 should be perfect).
Food food food. NEVER slacking is a lot easier than kiiinda not slacking. If you don't want to get drunk, don't go to the bar. Don't buy bad food, don't eat bad food
Also, right down your progress. I am very serious about this one. Working out is not just fun. I am more serious about working out due to health issues when I was younger, so I push myself a little too hard even sometimes. If you write down everything, current weight, weight lifted, critique on your form, etc. Even if you gain a little weight back after 5 months, you can re-read your progress and stay motivated.
EDIT: You said you were gassed after two rounds? I still vomit like twice a week after working out. If you get in better shape but stay as motivated, you relatively still beat the shit out of yourself.
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On May 10 2011 04:48 FyRe_DragOn wrote:
1+ for the H&F thread
edit: @ above, by your logic he should be exercising in zone 1, not 2, to burn fat. aka going for brisk walks. which i happen to agree with
I sort of agree but a 21 year old should rather be in zone 2 imo. This creates stamina faster which then enables him to train for longer, reaping more benfits. I'd only recommend zone 1 for really obese types that can't walk up a flight of stairs without feeling faint.
A brisk walk doesn't give any sense of achievement to a young bloke. A workout that generates some sweat and sore muscles will.
To add to what the others said, diet is important but your family sounds like it eats healthy so cutting out the junk will go a long way. Treat yourself occasionally though!
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EPT
