I am fat. I want to lose weight. I have pressure and am pre-diabetic. I used to have six packs in high school. But ever since taking a computer science major I have become a fat nerd. I hate this. I have tried various diets. Intermittent fasting, low carb, meat only. Can't stick to any.
Build one of these and train every 2 days with 20-3 second static holds of Zercher squat, upright row with calf raise, bicep curl, shoulder press, dead-lift, seated row, and behind the back shrugs.
The science says:
'BENEFIT #7: Isometric exercise promotes fat loss
The relationship between isos and fat loss in combination with a sensible diet was studied by the Departments of Physical Therapy in Loma Linda University and Azusa Pacific University in a single-blind randomized study. The results were summarized as follows:
In the present investigation, it is not surprising that with isometric training, there was a marked increase in muscle strength. Thus, the isometric exercise program worked well in terms of increasing muscle strength. It is significant that there was a 20% increase in muscle strength with only seven minutes of work each day.
But the program, while increasing muscle strength, was equally matched by the benefits of weight and girth loss. The loss in girth after 2 weeks for the average person at the waist was 3.0 cm which was equivalent to one pant or dress size. After 4 weeks the loss increased to 3.3 cm. The weight loss for some subjects in the first two weeks was as high as 8.4 kg while after 4 weeks some subjects lost as much as 10.1 kg in in body weight.26
How does this work? While isometrics burns relatively few calories as you perform it, isos do add muscle, which is active tissue—it constantly generates heat (measured as calories) 24 hours per day.27
As an added health bonus, subjects also displayed a dramatic decrease in LDL cholesterol, as well as a significant drop in heart rate and blood pressure.' It also reduces blood pressure.
https://www.youtube.com/embed/D-RcX4Z441Q
it can be hard for many people, no matter what they try or do, it just doesn't work.
The easiest way is eat less, move more.
Like others have already mentioned, there's many ways you could go about this.
It's all about finding what works for YOU personally. What works for someone may not work for someone else.
Diets are the most brutal way to lose weight. You're basically torturing yourself and it rarely ever sticks and then people end up back at square one again.
I would rather suggest not eating until you're stuffed full and being more aware of what you're consuming. If you feel satisfied with 1 burger, don't go for the 2nd burger just because it's there.
I would highly recommend limiting your sugar consumption as much as possible.
This alone will have a massive effect.
Don't go cold turkey with this right away though or else it's not going to stick for long.
Basically if you suddenly don't have any sugar you'll most likely one day break down and eat a ton from fighting the cravings for so long.
I find if you allow yourself 1 or 2 things it makes it a lot easier on yourself and actually has a better success rate. (In my experience.)
I still love my tea latte's, so I allow myself that because you can't steal all the joy out of living, right? 😊
I found personally after 2 weeks of not consuming sugar other than in my tea I no longer even craved sugar. It was so cool.
This may take longer or less time for other people, but if you try to eat healthy it will speed it up for sure.
Anyway, hope you can find something that works well for you. You can do this! 💪
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4Opinion
Instead of torturing yourself, make it easy to be healthy. Move to live near a gym or buy exercise gear for your home. Or get a physical job on the side, e. g. bicycle delivery driver or something. Hang out with people who are fitter than yourself so you absorb their norms and habits by osmosis. You become like the people you spend time with.
If you don't want to expend more energy than you absorb, then it sounds like you definitely should try keto then. If you do it right, you won't have cravings due to your hormones being regulated. And it will be easier not to eat as much.
One thing thats helped me, not eating late at night. I didn't give up the foods I liked. I have a physical job where Im always on my feet all day.
Pre-diabetic at 26? I'm guessing it's not your diet man. Most people don't develop that before 40.
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