I need to weigh 150lbs in order to get into the "healthy" category.. right now I'm "obese" with 30.73 BMI. So.. I need to lose around 40-50lbs.
I don't know the first thing about nutrition, working out, etc. I can't afford to buy a gym membership.. but I own a pull up bar, some small weights and a treadmill.
What sort of nutrition should I try to follow? What should I eat, how often should I eat, what SHOULDNT I eat? How often should I work out? What should I do when I work out? How long should I run each day?
Also, how long should it take to lose 45lbs in a healthy way? How many lbs should I lose a week without being unhealthy?
if you're just trying to lose weight, run you should eat multiple small meals a day try to keep a balance of protein, fat, and carbohydrates of like..20-25%, 30%, and the rest carbs Make sure you drink lots of water, eat plenty of fiber to stay regular You should limit your saturated fat intake, try to eat as many unsaturated and polyunsaturated fats as possible
Realistically sustianing a weight loss of 2-3 lbs/week i think is pretty safe, after your first couple of weeks
try to do 60-90 minutes of semi active exercise, and actually use your treadmill at least 3-4 times a week
well since you can't afford a gym membership, perhaps you could go for a jog every day, and do some sit-ups and push-ups as well. regarding how long you should run, and how many *-ups you should do -- run until you get tired, but pace yourself, don't sprint for 10 minutes and gas yourself out. for pushups and situps, just do 'em until you can't do anymore, and try to slowly increase the amount you do every few days.
fairly basic exercise, but if you jog a decent distance everyday you'll lose weight. someone else would be better qualified to talk about nutrition, since my daily meals usually consist of ham sandwiches and apples.
Get off of the computer. Get outside, go swimming at your local pool every day for about 20 min. just do laps. Or you can do things like jump rope, running, etc...
On August 29 2007 04:53 KOFgokuon wrote: if you're just trying to lose weight, run you should eat multiple small meals a day try to keep a balance of protein, fat, and carbohydrates of like..20-25%, 30%, and the rest carbs Make sure you drink lots of water, eat plenty of fiber to stay regular You should limit your saturated fat intake, try to eat as many unsaturated and polyunsaturated fats as possible
Realistically sustianing a weight loss of 2-3 lbs/week i think is pretty safe, after your first couple of weeks
try to do 60-90 minutes of semi active exercise, and actually use your treadmill at least 3-4 times a week
QFE
Read up on protein/fat/carbs. There are good and bad fats and there are good and bad carbs. Ultimately don't stress yourself over those stupid BMI calculators because Body Type can easily influence those in a negative or positive way.
Hm. Really, running isn't needed. And if you start and try to run and be all super healthy all at once you will just give up on it after about two weeks or so. What you need is a long term strategy that doesn't bother you too much.
For starters, make sure to eat three times a day. This is totally sufficient. Breakfast, lunch and supper. That will do. Of course what you eat is important as well. Don't eat too much, but more importantly, just stay away from obvious health hazards. Once again, you don't have to be superhealthy guy and only eat vegetables etc. just try eating normal food and eat a bit less than what you would normally eat. And if you ever do get very hungry say between lunch and supper, just take a fruit and some juice.
For example, if you are going to eat pasta and sausages you probably have a pretty good idea of how many sasuages you take and how much pasta you take. So simply make a choice to take less than that.
And if you don't usually move around alot you should start doing that. You don't have to run or join an exercise organization or whatever but just make sure to take a long walk every other day or so.
Walking and eating less (and specifically not eating shit) will make you lose weight and it won't be hard to do it at all. It might take a long time, but it's safe. Losing too much weight too fast isn't good either... Just stay away from cookies, chips, candy, coke, beer, french fries etc. they are not your friends. If you really must have them, treat yourself once a month or something.
On August 29 2007 05:03 {88}iNcontroL wrote: hes already posted that. Just didnt get enough attention so hes doing it until he gets the dick sucking hot_bid craves on tl.net.
On August 29 2007 05:03 {88}iNcontroL wrote: hes already posted that. Just didnt get enough attention so hes doing it until he gets the dick sucking hot_bid craves on tl.net.
if i look down, i can see my feet
And those feet are standing in a laundromat ironing my clothes or envying my non asian penis. Your penis is so fucking small it couldnt choke a hamster.
On August 29 2007 05:03 {88}iNcontroL wrote: hes already posted that. Just didnt get enough attention so hes doing it until he gets the dick sucking hot_bid craves on tl.net.
if i look down, i can see my feet
And those feet are standing in a laundromat ironing my clothes or envying my non asian penis. Your penis is so fucking small it couldnt choke a hamster.
On August 29 2007 05:03 {88}iNcontroL wrote: hes already posted that. Just didnt get enough attention so hes doing it until he gets the dick sucking hot_bid craves on tl.net.
if i look down, i can see my feet
And those feet are standing in a laundromat ironing my clothes or envying my non asian penis. Your penis is so fucking small it couldnt choke a hamster.
Drink plenty of water also, it keeps you full and it keeps you healthy.
Just eat less meals a day. I never eat breakfast, I usually just have a cereal bar and some water with a vitamin. At about 3-5pm when I might get hungry, I may go buy some quick lunch (like 2 slice of pizza) just to hold me over, But most of the time since I get off at 6:30 I just skip lunch all together and eat dinner. Then later at about 8-9 I may get a bit hungrier and I have a snack of some kind. I'm 6'2" about 180.
I really only eat when I have mental fatigue or my stomache forces me to eat.
you remind me of that skinny nerd kid who didnt know when his penis was inside the red headed slut.. only asian and fucking annoyingly insecure and you hound threads trying to be funny.
On August 29 2007 05:03 {88}iNcontroL wrote: hes already posted that. Just didnt get enough attention so hes doing it until he gets the dick sucking hot_bid craves on tl.net.
if i look down, i can see my feet
And those feet are standing in a laundromat ironing my clothes or envying my non asian penis. Your penis is so fucking small it couldnt choke a hamster.
Don't expect fast results. Losing 40-50 lbs. will probably take a year or two of healthier living. Unreasonable expectations are the biggest danger to your success.
You probably already know what you need to do: eat smaller amounts of better food and get more exercise. Just start doing that. Every little bit helps. Don't beat yourself up about not following some strict rules perfectly, but congratulate yourself when you do something good like going for a walk, doing some calesthenics, or having an apple instead of opening a bag of doritos.
Adhering to a strict diet and exercise regimen would be great, but it's not necessary. If you try that and fail, don't give up on the larger goal. You can still make progress more casually.
Two specific tips I will give are:
1) don't drink soda (even diet soda is full of phosphoric acid, which interferes with your body's absorption of the calcium it needs, and regular soda gives your body a nasty fat-building sugar shock, although diet soda is certainly much better than regular sugar-filled soda) - if you're a big soda drinker, giving that up alone can easily switch you from slowly gaining weight to slowly losing weight. If you like to sip constantly while watching TV or going on the internet, try chewing gum or drinking (unsweetened) tea. Peppermint tea is nice if you don't want caffeine, and it's even better chilled.
2) eat at home, or be very careful to order small when you eat out. - restaurant meals are generally oversized and poorly balanced (not just fast food, either). Don't be shy to leave food on the plate if you're full, restaurants overload by policy (giving 9 guys too much food hurts your business less than giving 1 guy too little food).
On August 29 2007 05:15 {88}iNcontroL wrote: you remind me of that skinny nerd kid who didnt know when his penis was inside the red headed slut.. only asian and fucking annoyingly insecure and you hound threads trying to be funny.
edit: also from superbad
incontrol you are quite obsessed with dicks and dick sizes as you bring it up every. fucking. time.
i mean you talk about dicks a lot for someone who's ever used his own.
edit: how do you even know how big anyones dick is? you're fixated. on the other hand, we have 100% definitive confirmation that you are fat. just look at that liquibition picture, that's the best one they could find? couldn't we have gotten one where you weren't about to eat a small country?
On August 29 2007 05:03 {88}iNcontroL wrote: hes already posted that. Just didnt get enough attention so hes doing it until he gets the dick sucking hot_bid craves on tl.net.
if i look down, i can see my feet
And those feet are standing in a laundromat ironing my clothes or envying my non asian penis. Your penis is so fucking small it couldnt choke a hamster.
and you always talk about weight like it isnt a diss from the 5th fucking grade. I guess I just go down to your chinamen level each time this comes up. Me not having sex doesnt mean I havent used it. Just like you being a fucking faggot to me all the time doesnt mean you arent a nice guy. They are the same thing in your case I guess.
to be fair, they should only go at him 1 at a time otherwise it's just a bit much twisted hasn't posted in a while either and this thread increased in size quickly ><
This is getting hateful. Let's chill out with some poetry.
FOUR Seasons fill the measure of the year; There are four seasons in the mind of man: He has his lusty Spring, when fancy clear Takes in all beauty with an easy span: He has his Summer, when luxuriously Springs honeyd cud of youthful thought he loves To ruminate, and by such dreaming high Is nearest unto heaven: quiet coves His soul has in its Autumn, when his wings He furleth close; contented so to look On mists in idleness - to let fair things Pass by unheeded as a threshold brook. He has his Winter too of pale misfeature, Or else he would forego his mortal nature.
it's all about the size of your stomach; the bigger it is the worse the hunger will hit you. eat small meals and the size will decrease in time. after that is easier to get in shape.
Inc dont turn rpf on me, I still have hopes on you, dont give up, your not fat , your built. and nobody here would prob fuck with you in real life, they dont have the balls i bet
although the not having sex until your married is kinda fruity.
Ok fags Incontrol is a great person and a great BW player,and besides that he has done much for the community at GG.net and here,he deserves to be treated with respect.
If you flame him for his looks your nothing but a sorry ass internet cunt who lacks creativity to insoult him in other ways and therefor is being primitive.
So I tell you fucking gook,go dig tunnels eat rice and fuck your sister cuz thats the only things you people are good at,also picking cotton is a option.
run or walk on your treadmill for 20 minutes--keep track of your pulse, dont let it get above 140 while you're doing any kind of cardio.
do 3 sets of 20 pushups, waiting 1 minute between each set. do 3 sets of 20 sit ups, again waiting 1 minute between each set. do 3 sets of 20 with your weights. you want to hold them out to your sides, elbows bent, with your hands even with your shoulders, and raise the barbells straight up over your head. This exercise is best when sitting. wait 1 minute between each set. do 3 sets of 20 barbell curls, wait 1 minute between
Finish with 30 minutes of running/walking. It's important that you keep your pulse between 120 and 140. don't go lower than 120 during this stage, and dont go higher than 140 ever. All you get above 140 is a heart attack.
You really should be doing some more exercises besides this; but it's difficult to think of ways to accomplish them at home without some workout system or gym equipment man.
Food and habits: don't eat anything that tastes sweet. this should speak for itself. don't smoke. don't drink alcohol (more carbs, and your body just generally won't like it at all if you're doing this workout as often as you should.)
Do the workout AT LEAST 2 times every 7 days. Any less and you won't see results.
I really recommend you get a cheap gym membership. I go to a place that's only 15$ a month. it's worth it. without proper equipment you're not going to get the isometrics you need man. it's really a problem...this is the best i could do considering the parameters.
On August 29 2007 05:35 Xyoliths wrote: Ok fags Incontrol is a great person and a great BW player,and besides that he has done much for the community at GG.net and here,he deserves to be treated with respect.
If you flame him for his looks your nothing but a sorry ass internet cunt who lacks creativity to insoult him in other ways and therefor is being primitive.
So I tell you fucking gook,go dig tunnels eat rice and fuck your sister cuz thats the only things you people are good at,also picking cotton is a option.
On August 29 2007 05:35 Xyoliths wrote: Ok fags Incontrol is a great person and a great BW player,and besides that he has done much for the community at GG.net and here,he deserves to be treated with respect.
If you flame him for his looks your nothing but a sorry ass internet cunt who lacks creativity to insoult him in other ways and therefor is being primitive.
So I tell you fucking gook,go dig tunnels eat rice and fuck your sister cuz thats the only things you people are good at,also picking cotton is a option.
Now go drown in your own feces,peice of shit.
Sincerely yours Deadman.
Strafe in disguise. I knew ToT would come to the rescue.
Poor guy had his thread hijacked. Oh well, he still got one or two helpful responses. The rest were people who either had no idea what they were talking about or fueling the fire between INc and that admin.
On August 29 2007 05:46 ][-][eretic wrote: Poor guy had his thread hijacked. Oh well, he still got one or two helpful responses. The rest were people who either had no idea what they were talking about or fueling the fire between INc and that admin.
On August 29 2007 05:25 obloquy wrote: This is getting hateful. Let's chill out with some poetry.
FOUR Seasons fill the measure of the year; There are four seasons in the mind of man: He has his lusty Spring, when fancy clear Takes in all beauty with an easy span: He has his Summer, when luxuriously Springs honeyd cud of youthful thought he loves To ruminate, and by such dreaming high Is nearest unto heaven: quiet coves His soul has in its Autumn, when his wings He furleth close; contented so to look On mists in idleness - to let fair things Pass by unheeded as a threshold brook. He has his Winter too of pale misfeature, Or else he would forego his mortal nature.
word!
thou still unravish'd bride of quietness, thou foster-child of Silence and slow Time, Sylvan historian, who canst thus express a flowery tale more sweetly than our rhyme: what leaf-fringed legend haunts about thy shape of deities or mortals, or of both, in Tempe or the dales of Arcady? what men or gods are these? what maidens loth? what mad pursuit? what struggle to escape? what pipes and timbrels? what wild ecstasy?
On August 29 2007 05:46 ][-][eretic wrote: Poor guy had his thread hijacked. Oh well, he still got one or two helpful responses. The rest were people who either had no idea what they were talking about or fueling the fire between INc and that admin.
And you're not helping.
Actually, I quoted someone on the first page who had a very worthwhile response. It's you that isn't helping.
On August 29 2007 04:53 KOFgokuon wrote: if you're just trying to lose weight, run you should eat multiple small meals a day try to keep a balance of protein, fat, and carbohydrates of like..20-25%, 30%, and the rest carbs Make sure you drink lots of water, eat plenty of fiber to stay regular You should limit your saturated fat intake, try to eat as many unsaturated and polyunsaturated fats as possible
Realistically sustianing a weight loss of 2-3 lbs/week i think is pretty safe, after your first couple of weeks
try to do 60-90 minutes of semi active exercise, and actually use your treadmill at least 3-4 times a week
QFE
Read up on protein/fat/carbs. There are good and bad fats and there are good and bad carbs. Ultimately don't stress yourself over those stupid BMI calculators because Body Type can easily influence those in a negative or positive way.
The good and bad carbs is harder distinguish. There's some speculation about the glycemic index, but as far as I know from the nutrition classes i've taken and reading I've done, it isn't completely proven to be that advantageous.
BMI can be a good indicator of obeseness if you look in the mirror and you're actually out of shape. If you're just super muscular and you have a BMI of 32, then it's not a big deal, but if you're a semi chunky load like me, then losing a few pounds to get more in the 23-26 range isn't a bad idea.
I myself put more stock in my actual body fat % than those indexes which can be horribly misleading. It still gives you a goal to shoot for, and it's much more accurate than going by weight itself.
For the TS, don't concern yourself with weight loss as your primary goal. Fat loss should be #1. You should focus on Strength training to build muscle (more muscle means a more efficient loss of fat), Cardio to help you burn more calories over the day than you take in and improve your heart condition and your Nutrition. Good nutrition will give you the energy you need to fuel your workouts and improve your metabolism.
As was mentioned before, you should eat more meals, about 5-6 times a day every 3 hours or so that you're awake with your last meal at least 2-3 hours before bed. This gives you time to digest each meal and will keep your energy consistent throughout the day.
Small meals should all contain a Carb, Lean Protein and Fat ideally, but if you can't have em all in a meal you should at least get your Lean Protein and Carbs. Save the health shakes for when you absolutely have no other choice as the digestion of raw foods will still burn more calories than the digestion of liquids.
I think the best thing you could possibly do at this point is to set yourself a goal, and write it out. Then write out how you are going to achieve this goal, be specific ex) I will achieve a body fat % of 13% by September 30th. I will achieve this by following my exercise plan which includes a light jog 3 times a week for 30 minutes followed by 3 days(alternating) of Strength training with free weights.
Set yourself a specific goal write it down and read it every day. Follow it, but don't be discouraged if you can't each and every day. The point is that you are making the attempt as best you can. By adding specifics to your goals you are no longer putting your goal in the future. When your subconscious reads something as in the future it will always place that in the future no matter the time change.
Ex) I want to achieve a body fat of 13%. Well, when do you want this to happen? Next Christmas maybe? Chinese New Year? By placing a thought in the future it will always remain in the future tense in your thoughts.
You need to educate yourself on how your body works and why it will react a certain way to certain foods. It's just too much to type out here and every person is different. The goal is for you to understand what feels good for your body and how to change up your routine or eating habits for the better. Always for the better. You aren't just trying to get in shape, you want to be able to maintain your fitness for the rest of your life. Stay away from anything that promises FAST RESULTS, they are always short term and can even be harmful to your body.
There's a ton of information out there for you to get, I hope I was able to at least steer you in the direction that works best for you.
On August 29 2007 05:19 {88}iNcontroL wrote: and you always talk about weight like it isnt a diss from the 5th fucking grade. I guess I just go down to your chinamen level each time this comes up. Me not having sex doesnt mean I havent used it. Just like you being a fucking faggot to me all the time doesnt mean you arent a nice guy. They are the same thing in your case I guess.
where are the racial slurs and penis jokes when CTStalker said much worse than me posting that image?
what's hilarious is you made a crap, pointless, joke troll post at the beginning of this thread, and someone jokingly mentions your weight and you go and flip out.
if you're really not fat why do you even care? if someone said "omg ur bad at bw" would you come in with the racial slurs and crazy anger? you wouldn't even bother to respond. so why don't YOU stop being so fucking insecure and freaking out every time someone calls you fat? people only do it because you react like someone stabbed your family.
ps i didn't even call you fat in this thread until you started flaming me. i thought the image was funny and some people haven't seen it. it's a joke dude, and now you went all serious and emo on us.
On August 29 2007 05:20 {88}iNcontroL wrote: alright you are right.
Fuck the liquibet show match. I am so fuckign fat I cant even paly my hands dont reach the fucking keyboard.
bye tl.net I am asking to be banned. Hot_Bid go ahead and do it since you are all red and shit. Gots the power and friends do it bro!
wow you really showed me by requesting a ban and quitting your own showmatch?
that makes even less sense than you giving advice in this thread.
"i'm going to go kill myself. then you'll all be sorry. you'll miss me when i'm gone."
On August 29 2007 05:35 Xyoliths wrote: Ok fags Incontrol is a great person and a great BW player,and besides that he has done much for the community at GG.net and here,he deserves to be treated with respect.
If you flame him for his looks your nothing but a sorry ass internet cunt who lacks creativity to insoult him in other ways and therefor is being primitive.
So I tell you fucking gook,go dig tunnels eat rice and fuck your sister cuz thats the only things you people are good at,also picking cotton is a option.
Now go drown in your own feces,peice of shit.
Sincerely yours Deadman.
Strafe in disguise. I knew ToT would come to the rescue.
Stfu Jathin. Burn Incontrol at the stake please. Although maybe not cuz he's so fat(edit big) it might cause a blaze like the forest fires in Greece.
On August 29 2007 05:25 obloquy wrote: This is getting hateful. Let's chill out with some poetry.
FOUR Seasons fill the measure of the year; There are four seasons in the mind of man: He has his lusty Spring, when fancy clear Takes in all beauty with an easy span: He has his Summer, when luxuriously Springs honeyd cud of youthful thought he loves To ruminate, and by such dreaming high Is nearest unto heaven: quiet coves His soul has in its Autumn, when his wings He furleth close; contented so to look On mists in idleness - to let fair things Pass by unheeded as a threshold brook. He has his Winter too of pale misfeature, Or else he would forego his mortal nature.
Here's the thing, right. It's hard to cut out fatty foods at first, everyone can't help it. It's a bit easier to give up soda and juices and drink nothing but water - which is a really good idea.
But don't think to yourself that you have to eat nothing but salad for the rest of your life. Make small logical choices. There's some things you pretty much have to cut out totally - french fries, cake, shit like that. Everything else, just eat in moderation and be smart about it. And don't ever think to yourself - oh I'll just work a little harder at the treadmill to "work off" that extra cheeseburger. If you can work a little harder at the treadmill you should do it anyway.
At some point you're going to want to give up and crack. Be strong. Don't give in, have some pride and tell yourself you're going to be one of the few (15% I think?) people who can make themselves lose weight through diet / exercise. The advice on setting concrete goals is very very important. It's too easy to just say "i want to lose weight" without any goals, because then you aren't pushing yourself to get somewhere.
On August 29 2007 05:25 obloquy wrote: This is getting hateful. Let's chill out with some poetry.
FOUR Seasons fill the measure of the year; There are four seasons in the mind of man: He has his lusty Spring, when fancy clear Takes in all beauty with an easy span: He has his Summer, when luxuriously Springs honeyd cud of youthful thought he loves To ruminate, and by such dreaming high Is nearest unto heaven: quiet coves His soul has in its Autumn, when his wings He furleth close; contented so to look On mists in idleness - to let fair things Pass by unheeded as a threshold brook. He has his Winter too of pale misfeature, Or else he would forego his mortal nature.
word!
thou still unravish'd bride of quietness, thou foster-child of Silence and slow Time, Sylvan historian, who canst thus express a flowery tale more sweetly than our rhyme: what leaf-fringed legend haunts about thy shape of deities or mortals, or of both, in Tempe or the dales of Arcady? what men or gods are these? what maidens loth? what mad pursuit? what struggle to escape? what pipes and timbrels? what wild ecstasy?
AS virtuous men pass mildly away, And whisper to their souls to go, Whilst some of their sad friends do say, "Now his breath goes," and some say, "No."
So let us melt, and make no noise, No tear-floods, nor sigh-tempests move ; 'Twere profanation of our joys To tell the laity our love.
Moving of th' earth brings harms and fears ; Men reckon what it did, and meant ; But trepidation of the spheres, Though greater far, is innocent.
Dull sublunary lovers' love - Whose soul is sense - cannot admit Of absence, 'cause it doth remove The thing which elemented it.
But we by a love so much refined, That ourselves know not what it is, Inter-assured of the mind, Care less, eyes, lips and hands to miss.
Our two souls therefore, which are one, Though I must go, endure not yet A breach, but an expansion, Like gold to aery thinness beat.
If they be two, they are two so As stiff twin compasses are two ; Thy soul, the fix'd foot, makes no show To move, but doth, if th' other do.
And though it in the centre sit, Yet, when the other far doth roam, It leans, and hearkens after it, And grows erect, as that comes home.
Such wilt thou be to me, who must, Like th' other foot, obliquely run ; Thy firmness makes my circle just, And makes me end where I begun.
On August 29 2007 09:18 GrandInquisitor wrote: Here's the thing, right. It's hard to cut out fatty foods at first, everyone can't help it. It's a bit easier to give up soda and juices and drink nothing but water - which is a really good idea.
But don't think to yourself that you have to eat nothing but salad for the rest of your life. Make small logical choices. There's some things you pretty much have to cut out totally - french fries, cake, shit like that. Everything else, just eat in moderation and be smart about it. And don't ever think to yourself - oh I'll just work a little harder at the treadmill to "work off" that extra cheeseburger. If you can work a little harder at the treadmill you should do it anyway.
At some point you're going to want to give up and crack. Be strong. Don't give in, have some pride and tell yourself you're going to be one of the few (15% I think?) people who can make themselves lose weight through diet / exercise. The advice on setting concrete goals is very very important. It's too easy to just say "i want to lose weight" without any goals, because then you aren't pushing yourself to get somewhere.
That was pretty interesting. Never heard of HIIT before. I wonder if you "break it" by a longer warmup and recovery time. I doubt that you do tho. My normal fat burning workout is two cups of coffe in the morning (no food) and then a 2hour normal bikeride. Also HIIT is not designed to make you a good runner or anything but I guess it makes you lose weight an if thats what your goal is it seems pretty sweet and fun. Since you should have 3 or 4 HIIT sessions a week I guess you could combine with low intensity running the other 3 to 4 days.
If you want to get good at running i suggest 4x4min intervals with 3min recovery between the intervals. I have heard alot of good things about this training as for getting a hollow but quick improvement in your results. Personally I prefer increased pulse running were you start of really really slow and after 15-20min increase speed+pulse with 10-20bpm. You continue this until you max out so to speak. The key to this training is that you lactate threshold is moved up by the slow increase in heartrate enabling you to run faster than you normally can and sustaining a higher pulse for a longer time. This exercise gave me a really sick improvement. However I kinda suck at explaining it and migh have worded a few things wrong. Also this post is mostly pointless rambling but ohwell.
On August 29 2007 05:38 17yearLocust wrote: Food and habits: don't eat anything that tastes sweet. this should speak for itself. don't smoke. don't drink alcohol (more carbs, and your body just generally won't like it at all if you're doing this workout as often as you should.)
the best suggestion until now
Stay away from carbohydrates. Buy Atkins/Wolfgang Lutz book and try it out 2 weeks. Trust me, i have tried EVERYTHING else and this is the only thing that works if u are overweight, at least for most people.
EPT
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