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On September 07 2012 08:58 Silentness wrote:Like what a lot of people already said... DIET, diet... diet! Eat 5-6 meals of nutritious foods and don't pig out. Discipline yourself into not eating fatty foods and starting eating real food. Only reason why I mentioned diet so much is because you seem mainly concerned about "working out", but working out isn't going to help if you don't fix your diet. *EDIT* I weigh like 165 at 5'10, but I want to get to 155 like my boys Frankie Edgar and Ben Henderson. I doubt that I would get 155 but we all can have goals right? 
frankie is 155 solid, but ben is more like 170. So don't beat yourself up. Just try to get as muscular as you can with as little body fat that you can sustain and you'll start looking like frankie/ben.
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My Cardio suggestions:
Don't run on a treadmill.
Forget the mile run, and focus on endurance running (30 minutes at least). Move onto interval training afterwards for a more intensive cardio work-out.
Switch it up; don't run only. You don't want to over-exert yourself if you're just starting to run
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The most important things to keep in mind:
Working smart is 10x as important as working hard. You can go run 2 miles every day, still put on weight, and then feel like crap if you don't know what you are doing. Don't think because your entire shirt is drenched in sweat that you are doing things right. Make sure that whatever workout plan you have is backed by research and positive test results.
Motivation. Set reasonable short term goals. If someone's one goal is to do 10 pull ups, yet they can't even do one, its going to be very easy on day 17 to say, "hmmm. I feel really sore and can only do 1 pull up. I think i'll take a break today so i can feel better later. (next day) I feel kinda tired and the game is on tonight so ill just watch that. (Next day) Eh, Ill never reach ten pull ups so what ever." Settings goals and time limits that are reachable can be a great motivation booster.
Good Luck!
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Hey, running wont get you to lose weight fast, but over time it will (speaking about months)...losing much weight really fast is never a good thing anyway. But i do recommend long distance running...even if you wont visibly lose weight you will lose fat eventually, and the other benefits from running are great also.
once you hit the point where you can run 10-15k you will see alot of improvement... and the good about running is that you can clearly see yourself improving run after run.
also, eat healthy...dont cut back on food, just go do more exercise..i knew people who would do alot of sport to lose weight and also eat less..they ended up looking skinny and unhealthy..and thats not what you want...believe me  .
My bmi is 26..i might be a tiny bit overweight...but i can safely bet that i can outrun most of these skinny looking people in a 20k...that alone proves that im probably healthier then they are. (better VO2MAX etc)....being healthy is what its all about.
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As far as running goes, at your weight I wouldn't suggest heavy amounts of running. You'll get shin splints, and high amounts of ankle and knee wear and tear. Swimming is probably the best cardio exercise at your current weight, it burns far more calories, and no risk of weight related injuries.
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Switzerland336 Posts
Just change your diet until you're at 200 pounds. Get a calorie counter and reduce your caloric intake to around 2000 calories a day. You should be dropping weight pretty fast if you take in those calories with real food (Paleo diet, google it).
When you have reached 200 pounds, not only will you be more motivated, since you have reached your primary goal, you will also be able to do a workout routine with much less danger of hurting yourself. I feel that most people who struggle losing weight, do so because they set their targets to high initially. If you try to eat healthily and restrict caloric intake while simultaneously working out, well it's pretty hard on your body and thus difficult to keep up the motivation.
Just do it step by step. Good luck mate.
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You should see if your gym has free trainer session, most will give you one for free, you can basically be a sponge and absorb all the information from them you need to understand a good workout. Or just think back to your highschool days, the basics are the most important.
Please please reconsider the marathon goal. That is not something you want to train for, and yes you have to train specifically for a marathon. Basically you start by running a set # of miles each day, lets say you're not in very good shape you can start with 5. Yes 5 miles, 5-6 times a week. Then you slowly move up until you're in the 18-21 range. Do you know how long you have to run to run 20 miles? It takes a while, and you have to do it multiple times a week. You don't really run 26 miles until the big race, they say the training will carry you the last part of the race. But keep that in mind, most people who run a marathon that is the first time you run it, it's not like training for the mile race where you might run 5 miles. Blah
anyway I digress. good for you, good to have goals, although don't be afraid to refine them as you yourself said you pulled some things out of your ass. If you are ever feeling lazy about your regimen just remind yourself that "In just 2 days, tomorrow will become yesterday, and you cannot get those days back."
EDIT:
On September 08 2012 06:39 wei2coolman wrote:
As far as running goes, at your weight I wouldn't suggest heavy amounts of running. You'll get shin splints, and high amounts of ankle and knee wear and tear. Swimming is probably the best cardio exercise at your current weight, it burns far more calories, and no risk of weight related injuries.
Also this, swimming does wonders for your overall cardio/health, but from my own personal experience, it can be a lot harder to actually lose weight by swimming. I THINK swimming is better for maintaining your body in a very low impact way.
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Learning to cook will be the best thing for you. Healty and cheaper At that weight, you can shed almost all of that on diet alone.
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EPT
