Lifting Weights, Running, and Motivation

[Johnny Impact]

First I have to set the stage.

My whole life I have had roughly the same shape, softness, and sugar content as one of those Little Debbie strawberry shortcake rolls. This has greatly contributed to my poor self-esteem.

I have always been fascinated with strength and health. Lean, muscular bodies look good and let you do things easier. I see a person -- man or woman -- looking sleekly attractive in a tight outfit, I always look down at my own overly large waistline and think how awful I would look dressed that way.

I want to start exercising.

I am a 34 year old guy, six foot two, 250 pounds, about 50-60 pounds overweight. I have never done a real exercise program. I am operating on the principle of "it's never too late to start."

My short term goal is to make it through the first month.

My long term goal is to no longer be embarrassed about how I look and feel. I think "220 pounds and 15% bodyfat," i.e. burning away ~60 pounds while putting on ~30 in better places, is a reasonable thing to shoot for. By the time I look like that I will feel loads better than I do now.

My assets:
1. General good health. I am free of disease and infirmity.
2. Two of my uncles are in absurdly good shape in their fifties. My 65 year old father squats over 300 pounds. They serve as constant reminders of what is possible.
3. Time. I don't have a life, therefore I can make time to follow a program.
4. Dissatisfaction with how I look and feel, which only increases as time goes on.
5. Realistic assessment of situation, and realistic goals. I am not trying to become He-Man.

My problems:
1. I am essentially starting from zero. I am not the least bit physically fit.
2. I can get large amounts of greasy, nasty food for free at work. I usually do.
3. Poor motivation. Logically, poor self-esteem should *provide* motivation, but it doesn't seem to be enough, because here I still am.
4. The habits of a couch potato have had a long time to set in.

Let's assume I already know to use proper form, start small and crank it up slowly, and eat more protein/avoid fat.

Thank you for getting this far. My question is, what advice can you offer? Anything I haven't covered? Specific programs you'd recommend? Equipment/memberships I should/should not buy (my living room has space for one piece, a squat rack maybe)? Inspiring stories of been-there-done-that? Tips on building motivation would be especially helpful.

(Yes, I know, many of you are thinking it's silly to ask about exercise on a forum full of nerds. Let me nip your comments in the bud: I disagree. Most folks on the Escapist are smart and helpful, plus being on the Internet in no way equates with being a slug.)

 

[Gaiseric]

Sup buddy, I'm in a similar position just younger and I weighed more when I started. 310 down to 240 at the moment. I hope the following helps.

-Start slow. If you start too quickly and push yourself too hard too fast you'll easily burn yourself out and want to quit. Try doing several different exercises(push ups, sit ups, weights, walking, etc) to see where you are at physically. After your body starts getting used to regular exercise, increase the frequency/time/intensity you do your workout. Make sure to stretch out(don't over do it 'cause you can hurt yourself) before you exercise. Give yourself time to recover. Being really sore or hurt won't help you want to exercise. Try to make it a routine.

-Vary your workout. This is very important b/c it can be easy to get bored and want to stop or not start. Also b/c you want to engage different muscles during your workout. I walk, jog, use an exercise bike, swim(when I can anyway), lift weights, push ups, and sit ups(not all on the same day mind you). You want to focus on aerobic/cardio exercise to burn the calories, but don't neglect weights they also do wonders(besides bigger arms can help the esteem).

-Watch what you eat. I'm not saying diet b/c you don't need to diet you need to change the way you eat. I've done it very slowly over the last couple years. Cut back on liquid calories, sweets, salty foods(seriously check the labels soooo much Sodium!), more fruits/veggies, and simply don't eat when you aren't hungry(boredom) or aren't hungry anymore(portion control). I will say that I first tried to cut out sweets in one go and that didn't work out too well 'cause I then was constantly craving sweets and ended up eating a tonne of sugary crap. Indulging a little once in a while(monthish) I think is okay if you don't go overboard. Also try to cut out greasy food and fast food. Make sure you eat throughout the day so you don't over eat at dinner.

-Talk to your Doctor. Talk to him/her about your goals and what you want to start doing to be sure everything is cool. I got a physical and blood work done to make sure everything was okay(I have high blood pressure).

-Make it fun. When I jog I time myself so I'm always racing against myself in my own little game. Try listening to music, watching T.V.(just don't be benching while watching a comedy), play a video game(benefits of an exercise bike). If possible get a friend to workout with you. It makes things so much better b/c you keep each other motivated and push each other. If you start running it helps a lot(I don't have a running buddy and it sucks sometimes). If you have any hobbies that are physical you can do, do it.

-Motivation. This is where I struggle. When you start to see results it helps. Set realistic goals. Maintain a positive view point during exercise and think about how good you'll feel when you finish your workout and how good a hot shower feels. Don't focus on the negatives and believe in your abitlity. This is also where a workout buddy comes in handy.

-Misc. Expect ups and downs. Chances are you'll hit some bumps, but don't get discouraged. When you go down pant sizes it'll feel awesome. Try using http://www.webmd.com/diet/food-fitness-planner/ to keep you honest. Expect this to be a slow and gradual thing. Don't expect anything too quickly you'll just bum yourself out.

Good luck man! Hope this helped.

[sub]If I think of anything else I'll add it[/sub]

 

[Ando85]

I have two pieces of motivational/will power advice when it comes to food. It is all about sacrificing short term pleasure for something much better in the long run. Every time I start craving delicious and unhealthy food I stop and think. What do I want more a cheeseburger now or a lean healthy body in the long run? Is putting that extra glob of mayo on a sandwich worth it taking that much longer to reach my goals? Sure, maybe things like this don't seem like much, but they sure add up. Good eating and bad eating decisions will accumulate over time and certainly have an effect.

Another thing that helps for me is to wear something that symbolizes your dedication to the diet and exercise regime. Maybe a bracelet or just anything you can attach that idea to. It sounds silly, but it actually works. Every time you think about skipping your exercise or over eating the bracelet will be a constant reminder to stick to your goals.

Hope that helped, and best of luck.

 

[Slash Dementia]

I'm in the same situation, but I guess a bit more overweight than that. I'm 5'11, and 250lbs the last time I checked. I don't look like I weigh that much, but I do--my body is just thick.

I've been trying to lose some weight and at least get down to 220, and I've been lifting weights and biking. In the morning, almost when I wake up, I'll do 40 push-ups, and then, later on, I'll go on and do a few sets of weights to tone most of my arm muscles. I'm not sure what they're called, but I do 16 curls (starting with my fists straight at my sides and then rotating. I'll do 16 more, but with my fists straight all the way through. After that, I do 26 backwards (fists straight, going back). Then 26 lifting my arms up (as if flying?). Once I finish that, I'll get lighter weights and do 100 with each arm. Then I do some sit-ups, and--I'm not sure what they're called--I push myself up from the squatting position, while having my hands behind me and pushing up from my bed (feet on the ground) 30 times. After I finish that, I have my hands over my head with the heavier weights, bend them backwards and lift them back up 30 times. Finally I just do curls with my weights for 16 reps.

I know I'm all over the place with explanations, but I'm not good at that. Sorry.

After that, or before it, I bike for 40 minutes.

I also took my girlfriend's advice, and instead of eating something when I feel hungry, I get gum or a mint candy and that helps. She said that it's just my body needing something flavorful.

My arms aren't as flabby and they're pretty hard now, and I don't look as fat as I used to.

I hope it helps--for what it's worth.

 

[Johnny Impact]

I will say that I first tried to cut out sweets in one go and that didn't work out too well 'cause I then was constantly craving sweets and ended up eating a tonne of sugary crap.

Bingo. I did this exact thing once. Salads with no dressing, water, roast chicken, and essentially nothing else. I did real good for about two weeks. Next thing I knew I was parked on the sofa with a giant Burger King meal and a pint of ice cream in me. Diet over.

 

[IndianaJonny]

Key thing: Are to happy to work out on your own (solely for the purpose of working out) or would you rather be 'doing' something such as an excerise activity such as swimming. Also, are you more of a solo flyer or a team player; running or hockey?

Since you're starting from sratch, I'm inclined to recommend that you do an activity with a group as that added responsibility (and, well, plain enjoyment) will give you an extra boost.

Ask your uncles what they do to keep themselves in such good shape (I'm guessing from their age is likely to be swimming or cycling) and, if it's not too embarrasing, join in - chances are, similar genes and all, you might be well suited to their exercise.

And for the love of God, start, but start small. Too many people try to turn the tables overnight (classic examples: diets, exercise, hours of sleep needed) and there are very, very few people suited to actually operate that way, pretty much everyone burns out when their inital 'zeal' has been used up.

Start, but start small, we're only talking 30 minutes a day, 5 days a week [http://www.bbc.co.uk/health/treatments/healthy_living/fitness/daily_howmuch.shtml]; hell, we probably all spend longer than that here on the Escapist.

 

[Johnny Impact]

Key thing: Are to happy to work out on your own (solely for the purpose of working out) or would you rather be 'doing' something such as an excerise activity such as swimming. Also, are you more of a solo flyer or a team player; running or hockey?

Since you're starting from sratch, I'm inclined to recommend that you do an activity with a group as that added responsibility (and, well, plain enjoyment) will give you an extra boost.

Very much a loner. I don't even like to go run around the boulevard because that's where everyone in my town goes to run. I'm too self-conscious to want to be seen.

Ask your uncles what they do to keep themselves in such good shape (I'm guessing from their age is likely to be swimming or cycling) and, if it's not too embarrasing, join in - chances are, similar genes and all, you might be well suited to their exercise.

Running and lifting. Joining in is not practical as they live many miles away. Not joining in with my father, either. His way of teaching is to call you a fool and tell you you should already know what he's teaching. I will do what they do, but not with them.

hell, we probably all spend longer than that here on the Escapist.

Oh, there's no probably about it.

 

[Gaiseric]

Very much a loner. I don't even like to go run around the boulevard because that's where everyone in my town goes to run. I'm too self-conscious to want to be seen.

I'm still self-conscious myself so I run early in the morning around 4 AM when few if any people are out, only a few cars, and it is still cool(getting in the 80s here). I get the streets to myself...well I get the sidewalks anyway.

 

[Terminal Blue]

It's something I'd probably slap myself for saying if I'd heard myself saying it a few years ago, but joining a gym can really help. Being a little overweight right now, you might feel a little self conscious about working out with other people around, but as long as you avoid ultra-macho muscle gyms you'll find that they're not really the posing parlours that films and TV present them as. You may well find a lot of other people in your position who had the same idea. Having to actually go to a particular place to exercise makes feel like less of a chore, as you aren't surrounded by all the fun things you could be doing. Alternate between different activities and just stay there for a good hour whenever you have time. There are also a lot of very low-contact excercises you can do at the gym, particularly swimming, which can be a blessing if your muscles aren't really used to it. I have never looked better than after a few months of gym membership, and I deeply regret that I can't afford to go anymore.

Above all, remember that your regime has to be sustainable. Make sure you can still enjoy life. Leave room for the occasional fatty food, just make sure you're excercising regularly. Losing weight on the scale you want is a long process, and if you try and make your regime too punishing you won't be able to keep it. Try and maintain a lifestyle which you know you can keep for the foreseeable future. Don't get into a cycle of crashing and binging, in the long run it won't work and it will make you feel pretty awful.

 

[Zantos]

Joining a gym is a really good way to lose weight, I only joined a month or so ago and I'm already feeling better, along with starting to look better. Diet is also important, don't get yourself down with something draconian that you'll hate, just start of with smaller portions and looking for healthy alternatives to ingredients and work from there.

Also, I appreciate how this might sound weird but it helped my motivation a lot. If you've got a friend who's decent at drawing then get them to draw a picture of you looking how you'd like to look. A visual aid is surprisingly good motivation.

 

[IndianaJonny]

Snip.

So...any progress, chum?

Oh and captcha : "illsai drop" - appropriate or what?

 

[Nichael Bluth]

Was in a similar position a few months ago. 35lbs overweight, never liked my body, and it came to a point where I felt I needed to make some lifestyle changes. Having never dieted or exercised before, I didn't quite know where to start. In the first month, I lost twenty pounds, and today (about two-three months from when I started), I just ran seven miles and swam three.

I discovered that getting in shape is actually far easier than you think. You just have to find what works for you, and stick with it.
In my personal experience, three things helped me the most.

1. When it comes to diet, WATER is your best friend. Whenever you think you're hungry, drink a glass of water first. Many times, I discovered that I had mistaken thirst for hunger. This method cut down on many unnecessary snacks. Oh, and when I say water, I mean WATER. Boring, vanilla, watery, water. You'd be surprised how fattening even fruit juices are. But always remember: the first sip of water is the hardest. Normally, once I get past the first sip, I immediately down the glass, and pour another one or two when I realize how thirsty I am. As it turns out, water's some pretty good stuff. You just never think it is.

2. RUN. In most cases, your brain is your only barrier. You'll likely find that you can run a lot farther than you think you can. Just DON'T STOP. Even when you think you NEED to. DON'T. Set a goal of, say, one mile. Just keep moving one leg in front of the other until you get there. Then, when you do (and you will be able to, if you let yourself), don't stop. Keep running an extra half mile or so. Maybe even run two miles. That way, the next day, running one mile will be far easier than if that's when you stopped last time. Keep on doing this as you become a better runner. Set a goal of three miles, then run five. Even four miles will be simple after that. It becomes addicting.

3. Work hardest you first few weeks. This is similar to the method of overshooting running goals. My first week of actively exercising involved running EVERY SINGLE DAY, until I physically could no longer (at first this was less than/only a mile or so, but it increased quite quickly). If you MUST skip a day, make up for it the next. Work even harder (though if you're truly following advice number two, and realizing the the brain is the only barrier, it should not be physically possible to "try harder"). After three weeks of so of this rigorous exercise, a routine of running a few miles only every other day (which is quite a healthy routine), will be extremely easy to maintain.

I'm no dieting/exercise expert. I'm about as far from it as you can get. All I know is that I was overweight, and in a surprisingly short time, I'm happy with where my body is, and have no desire to stop exercising. I lost most my weight running, then added/switched to swimming later on. You lose weight slower, but it builds more muscle in more places. I'd advise starting with running. It's gets extremely addictive, and you lose weight at an alarming rate.





TL;DR version: Drink LOTS of water before you eat, work extra hard at first (running HARD every day with no exceptions) so normal exercise is easier, and keep running even when you think you can't possibly keep running (that's how progress is made).

 

[Johnny Impact]

Snip.

So...any progress, chum?

Oh and captcha : "illsai drop" - appropriate or what?

After a little online research I've adopted two separate beginner plans:

Stronglifts 5x5 http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Couch to 5k http://www.coolrunning.com/engine/2/2_3/181.shtml

I decided on a three day schedule: 1) lift, 2) run, 3) off. This is pretty modest, which is how I wanted to start. As exercise of any sort is alien to me, I never intended to plunge into an insane crusade of self-flagellation. That's not the way to do it. Slow and steady wins the race.

My only dieting so far has been to eat fruit and tuna fish for breakfast every day. Maybe I'll adopt something more formal later. Food will always be a problem. I have a deeply unhealthy love for grease and sugary junk. I could eat a whole package of cookies in a day (I don't, but I certainly could). I'm not trying to stop, just rein it in a little -- if I put bacon on my sandwich, then I can't have chips, that kind of thing.

And yes, there's been progress. After only three cycles I can feel a difference. Little things like climbing stairs are getting easier. I've already started doubling my run as the 20 minutes Couch to 5k calls for doesn't feel like enough.

Go, me.

 

[Johnny Impact]

WATER

I love water. I don't drink coffee or fruit juice as they give me positively volcanic heartburn. I hate the taste of alcohol, so that's out. I like soda but I don't guzzle it. I have a glass with a meal and that's all. Water has been my drink of choice for years. It's what the body craves.

RUN...swim

Ran for the third time yesterday. I have found my brain is not a barrier, but rather the best help I could have. I imagine looking like my brother (100lbs fatter than I am) and I steam right up over the hill in frenzied denial of the nightmarish image. I imagine a tall, tanned, cleanly-muscled lady running ahead of me and I go faster. The complaints from lungs and muscles? They're just noise to be tuned out, children who don't understand I'm doing this to help them. I only slow down if I start to feel nauseous. Not *quite* devoted enough to just throw up and keep going.

Where I live you can only swim two months out of the year. It's still a good idea, though. Thanks.

 

[DaphneRose]

Mm, 4chan has a board called /fit/. The sticky there is incredibly helpful, provides a lot of good websites, will help you calculate your BMR to ensure your diet is in check, etc.

I would also recommend getting Starting Strength, which has received a lot of praise and is worth a read. You can download it online, if that is a thing you do. Likewise, the 4chan board itself can provide a lot of motivation.

Keep doing what you do. You're on the right path.

 

[Sephael]

I don't know whether links are allowed or not...


But I myself found http://nerdfitness.com/blog/ to be a great source of information.. trainings like the "angry birds" are fun, enjoyable and easy to follow..

Leveling up your workout? Awesome idea.