Weight loss program ?
 

I am in a pretty bad shape and i would like to see what weight loss program you would recommend.. I heard about Power 90X but didn't pass the original test for it. Ordered Power 90 and did it for may be a week..

Been looking at some weight loss programs like live strong. It was nice eye opener to see what kind of food I was eating but never followed through..

I am a commuter so bringing food is not an option for me (i commute 7-8 hours one way) .. I looked into weightwatchers but I cannot follow through their recipes.. If I wanted to purchase 5 apples at the airport price everyday it's major expenditure..

Any ideas?

There is only one foolproof way to lose weight - take in fewer calories than you expend. The simplest way to do that is to use one of the online calculators with a target of 1-2lbs of weight loss/week - figure out how many calories to eat, start counting how many you put in your mouth, and stick to it.

Everything beyond this is either a gimmick, or some way to trick your body into accepting this concept.

Worked for me.

Atkins for month/two with cardio... Once weight gets down P90x will help you get in better shape.

I commute and bring food. Lots of tuna. You can definitely make it work. I do p90x and find a way to stick with the nutrition. You can buy a little cooler. Every hotel has with and ice machine or a fridge.

I lost 30-35 pound by watching my saturated fat intake. I eliminated red meats and deserts almost entirely. Try brining bags of tuna. It is found in the grocery store allready bagged. Increase fiber intake if you can, and drink plenty of water. I also drink coffee to stop my appetite. Hope it helps.

Not that it's practical for an on the road life style; but I found the movie Fat, Sick and Nearly Dead quite interesting. I don't have weight issues, and I still went out an purchased a juicer the day after I watched it! Look it up on either Hulu or NetFlix if you're interested.

There is no magic pill or formula much as some would have you believe. The basics have always remained the same. Expend more calories than you take in and exercise.

I agree that brining bags of tuna is not practical. Not practical and not very healthy either. :)

Cardio is fantastic for your heart health (duh), but you wont be shedding a bunch of weight by focusing most of your efforts on it. Strength training with heavy weight will burn many more calories, and keep your metabolism burning for several hours (vs less than an hour with strictly cardio). I lift 4-5 days a week, and follow up with cardio 2-3 days a week. Do not overlook your lower body - the biggest muscles in your body - not sexy, but squats are probably one of the best exercises you can do.

Livestrong.com has a great food log - just about everything you could buy in any store is in their inventory. It also breaks down calories/fats/carbs/proteins. Stay away from the carbs...and remember, fat does not make you fat (carbs/sugars do)!! I eat lots of high fat proteins. If you are really interested, there are several books from Men's Health like, Eat This Not That, that can offer some great guidance.

Best of luck - glad you're asking.

Jughead is correct, strength training is important for long-term weight management, and reduces injuries and aches&pains if you are older.

The best way to lose (and keep it off) is a long-term lifestyle plan which is SUSTAINANBLE. More than one way to go about it, but these are the basics...

Reasonable cardio 30-60 min 4-6 times/week
Strength training, enough to build some muscle mass
High protein diet with fruits, veggies, fewer carbs, and less fat/dairy. Quality carbs only...oatmeal, whole grain, etc. Don't eliminate dairy & fat, but do cut back if you are currently overboard with it.

Probably most important: eliminate all crap processed food and I pretty much mean all. Don't eat anything which can be found in a mini-mart or the ATL airport...think whole foods or the budget equivalent. OK I eat a bag of peanut M&M's occasionally but that's it (and I do serious cardio)


Ease into it somewhat gradually, the exercise will feel good before long and you'll crave it. If you are not used to much exercise, ramp up slowly for 2-3 weeks then take one week off (this is VERY important, otherwise injuries are guaranteed unless you are very young). Your food cravings will diminish as your body adapts to the exercise (unless you are doing extreme endurance training). Even the fruits and vegies will taste pretty good after a while.

Once you get some muscle tone and body fat under 20% then look at PX90 or other extreme fitness systems if you feel the need. Otherwise you'll probably hurt yourself.