How to really lose a lot of weight without the bull and scams on tv

My Story or something like that

let me explain why im doing this.. im sick of seeing the scams on television that you need to purchase a million pointless program items or herbs or special diet food. 5 months ago I weighed 260 pounds, I am about 6'1", today I weigh 205 pounds still 6'1" 24 years of age. If you want proof than you obviously don't get the point of why I am writing this. You will not find any links to a video or a company or some club or any other bullshit like that. plain and simple I am just sick of the misconceptions about weight loss and the slime that takes advantage of desperate people. If you want to know the truth about weight loss then just read.

Common misconceptions

Anything you see on the television about miracle weight loss and 100% science backed proof is actually a load of crap. Think about the way they word is. "Scientific study" I could hold a scientific study on dark matter but it does not mean there is any Merritt to what I say or find, any one can pay a professor a couple grand to hold a study on there product so a company can make vague nonsensical statements about there product to glamorize it. It doesn't mean a damn thing. 

working out ten minutes a day will never be enough no matter how much you want to wish it will. especially if you are like me with crap metabolism.  you need more than ten minutes a day of granny style flexersize to acheive real weight loss. I would love to tell you it only takes ten minutes because im a busy person but its gonna take more than that. 

you don't need a military, hardcore exercise routine to lose a lot of weight, chances are if have more than 20 pounds to lose and don't already exercise regularly, those regiments are just gonna beat the crap out of you and after the first two days and you wont want to do it anymore. 

you don't need to join a weight loss club or a nutritional program with specialized food with any altered ways of counting nutritional values. not only is this super expensive its also pointless if this is the only action you are going to take against your weight. we will cover nutrition much further on in this blog.

you dont need to pay for a gym membership, no one really does, a gym is really for the popular people to get the attention they need, or for a very serious athlete that needs special equipment in order to train. also bulking up but hey were not trying to do that here right. 

having a workout partner is only good if that person is better than you, otherwise they hold you back, i started out alone after the first 3 months then i asked my close friend who is a triathlete to HELP me out. yeah keep in mind when you do look for someone better than you, your asking them for a huge solid. when i first started, my work outs were embarrassing in comparison to his level. he was taking the time to stack my routine on his.

starving your self is awe full and really counter productive, you wanna loose weight not look sick and get sick ya know. Again ill go over nutrition needs later for now if your hungry have a little snack, listen to your body goof ball. starving or high caloric deficient diets actually train your body to get really proficient at storing fat. it also cuts some primary functioning organs or at minimum disturbs them, this can make you sick, have diarrhea, head aches from loss of nutrients to create inhibitors in the brain, will make your bones brittle, decrease the healing that takes place in the body, you will be more tired,  it slows a lot down... the list goes on. 

no gatorade, you will be no where near needing glucose and sodium intake if your goal is weight loss, sports drinks or boosters and carb pouches are for those who are doing very very long amounts of exercise. think about how long it takes to process something into your bloodstream. will you even be able to use it before your done? probably not! do you need it? definitely not!  were trying to burn sugar in the form of fat.

Okay Lets Get Talking About How To Do This

Im going to be using a primary source of exercise as an example because it is my exercise that i chose to fallow during my venture for weight loss. you pick your exercise and figure out how its really going to work for you and share it with me, everybody is different and everyone's body has different needs or limitations. I ask that you share your experiences so it can benefit others that may have similar needs. but most likely you may be able to fallow what i did because it is free and works for almost everyone. 

I chose running as my exercise, the main reason is because its free and very effective for weight loss. you may be thinking your to big to run or to out of shape to run or whatever... like i said i was 260 pounds when i started. also i might ad that i had not exercised to any extent in over two years and was smoking a pack of cigarettes a day. so i think you will be okay to run and ill explain it all. 

first when i say running i dont mean a full on sprint or any sort of visualization of an Olympic athlete pounding it out. envision what you normally see on the street, a guy lightly bouncing his way through his run. 

THIS IS SO IMPORTANT

when you go to run you are not trying to go fast okay! you are trying to barely jog but also in slow motion. not so much that you look like a complete weirdo out on the street. you want to be using enough effort that you can talk but not as if you were hanging out. depending on your ability and conditioning it will vary. for me it was difficult to even do a slow mo jog. the reason i am telling you to do this is because when you first start you are going to try to continuously do this for 15 - 20 min. 15 min is minimum. if you cant do this yet start by dancing with vigor to some songs for this amount of time untull you build up enough stamina. on your first day this will be hard, 15 -20 min seems like 2 hours when your exercising for the first time in a while, its okay, just keep in mind that after you can rest all you want, but if you stop for more than 30 seconds in the middle its bad. you dont want to give your body time to catch up and then stop using fat as its primary source of fuel. 

forget about distance for now, a mile time and distance means nothing for someone who is not trying to run a marathon or professionally. its all about time spent. the reason being is that i may run half the speed of a professionally trained athlete but after 50 minutes, because of my conditioning, we may have a comparable energy expenditure, the only difference is he got much farther.  as you move on going faster will just happen without you even noticing it, as it did for me. 

when you first start pick a nice level route with nice things to look at, pick somewhere you would like to see or somewhere you feel comfortable. being tense while on a run will not only discourage you it will make your muscles tense and make you fatigue faster.

lets talk about the day before you exercise, drink more water than usual, this helps more than you would think. stop drinking water about 3 hours before bed so you can get all the excess water out before you sleep. sleep well and keep it cool, you don't want to sweat out all the water you were drinking by the time you get up. the reason i am suggesting this is because it takes a long time for your body hydrate when you are not use to exercising. also if you are hydrated well before you run, you wont feel all jiggly and full of water. and you wont have to carry a water bottle with you. after 20 min this gets a little annoying and painful. i carry about 5 ounces of water on me to occasionally wet my mouth not to rehydrate. if you do wake up pooled in sweat immediately drink 24 ounces of water and let most of it pass before you start.. dont eat yet!!!! you dont need it at this point.   

it is always best to run in the morning, 530 am to 630 am is when you should aim to start. i start at 545 because i work in the morning early. 

you should not run as often as you can.. i still dont run everyday yet.  the main reason is it takes 48 hours for your muscles to repair from short fiber damage caused by running, yeah that sore feeling.. if you dont let it repair then your digging a hole. 

my schedule goes Monday Tuesday (light) Wednesday Friday Saturday, friday is the lightest saturday is when i do speed workouts meaning i give 110% percent to push my limits higher. 

also never run in a sweater if its above 60 outside, you will lose water unnecessarily, it does not burn enough calories for the fatigue it causes. basically if your not dropping water weight for a weigh in don't do it.

working in a warm up and stretches.. for your first two weeks walk for 3 minutes before your run and lightly stretch.. you can look up running stretches and see examples on YouTube. in the beginning stretching is not going to make much of a difference before a run but make sure you stretch after. as you work up your routine you will want to run a warm up then stretch do your routine then stretch after.  

Exercise is 30% of the battle

exercise is only going to consist of 30% of your weight loss but without it dieting does not work. before you even to decide to take on exercise you need to be building healthy eating habits.. and no not lean cuisines.. eat food naturally from the earth. you dont have to go raw vegan or vegetarian by any means but you should eliminate the amount of processed foods you eat, completely avoid high sodium high calorie foods. meaning anything that comes from a frozen box or a drive through. yeah its okay to have some of those comfort foods but limit it. eat something else before you eat the bad stuff. eat a banana before you open your fridge to see whats for lunch. primarily i eat most high protein and calorie food after my run or in the morning when i don't. i snack on nuts and fruits before lunch, real trail mix is good, and at lunch i go for something mid calorie range and include natural sources of sugar like apples peaches etc to give me a bump and then snacking in the afternoon is low calorie no fat like veggies and i have a lite salad before i go to bed.. through all of this i drink a lot of water.. i usually drink about 4L or a little more than a gallon of water daily. your needs go up for water as you get more in depth with your exercise routine and they become more intense. avoid eating to much dairy, avoid drinking soda and other drinks that have way to much sugar ie- vitamin water, gatorade, apple juice and alcohol. read the label and compare that label to something you would consider bad it will surprise you.  

Increasing your capacity

when you get past your first two months you will have lost some weight and feel better etc. but you will plateau out on your routine.. it gets easy.. you will probably want to get on a track or have some nice measured area to run. you want to rotate your routing with some speed workouts. the best way is 1/2 mile lengths at 90% effort. rest for two minutes in between aim to do at least 2 miles worth. to start. once you plateau its time to start working on distance rather than time. still not speed though. track your distance for a 30 min run or your current longest time, im guessing you can do this now if you have stuck with it. if you can do 3 miles  in 30 min then aim to do 4 at some point next week. integrate that extra mile slowly into all of your runs minus the speed workouts. be sure that when your at this point that every fourth week you give yourself an easy week.. this allows your joints to repair as well as other overworked areas of your body. during that rest week aim to do a third distance doing only runs. if you don't your likely to crash your body or joints and will be resting much longer than a week. listen to your body as well. if a muscle hurts is more okay to push through it than a joint.. at the first signs of joint pains slow down your regiment and the slowly push it back up.. i have had to do this 3 times the first i crashed my knees and was stuck doing 1/3 my routine for 2 weeks before i healed up. as far as the knees i have heard of two common issues. IT band overworking and runners knee. both can feel similar and both need resting to repair. look up some IT band stretches as these should be worked into your stretching after warm up.

I would appreciate anyone who would like to correct me on any reference able issues i may have gotten wrong. this has been my experience and has worked very well. 

please share your results and progress, it can only inspire the rest of us to keep going harder. 

feel free to apply any of these principles to other styles of aerobic exercise and share as well.  

my current regiment is as fallows. monday - 5 miles

                                                   tuesday - 2 miles

                                                   wednesday - 5 miles     

                                                   friday         - 4 miles 

                                                  saturday      - (5) 1/2mile sprints

                                                   1/2 mile warm up before every workout

                                                    26 miles a week    

if you stick to it, it will work... just power through the urge to stop!!!! 

thanks for reading - Timmy G