Gym and fitness life?

[Anonymous]

So I’ve really been considering getting into the fitness journey of life. But I’m always too busy or just lazy at times. And I don't know how to get that extra motivation I need to make my ass go to the gym. I’m 28 weigh 155lbs and would like to at least lose 20lbs cause I gained 10 so quickly and I’m scared that I’ll just keep gaining weight over time. It’s mostly my stomach area and arms as you can see. And I am a mom to a 5 year old if that makes a difference? What are some good tips you can give me/diet?

and please don’t be rude I know there’s so many rude men on here.

[Anonymous]

With the money you'd end up spending on the gym a year, you'd be better off either buying an Isochain, or having someone build one like in the video below. With this device you can do all of the traditional lifts with no risk of injury, you can lose weight, build muscle and it takes much less time. But it is just as effective as dynamic routines with many benefits.

You could easily have a short routine of 6 second holds of zercher squat, dead-lift, seated row and shoulder press. This way you'd have enough time for your child, and it is easy to motivate because all you need to do is stand on the platform and hold the position.

The commercial version shows the amount of 'weight' you are lifting and has audio prompts for time and / or load. People are so focused on dynamic routines they forget how superior isometrics are (when done correctly). Your child can safely be in the same room as you do it too. But if you need to be around others to be motivated, it might not work for you.

https://www.youtube.com/embed/D-RcX4Z441Q

[zeitgeist057]

I've been fit most of my life, and for most of it I thought it was about exercise. It's not. It is mostly about diet. Exercise is important, but you can get by with pretty minimal exercise if your diet is right. But most people can't handle it, they can't go without eating all the delicious things in life. Sugar, breads, pasta, processed food, fast food, lots of restaurant food, soda, &c.

Four basic things which I more or less covered in this question a little while ago.

You don't have to go to a gym, you can just walk around your neighborhood or play a sport locally.

[Asker]

Can you recommend a certain diet for me?
Like at 8am-
10am-

Etc?

[zeitgeist057]

Sure. First I would not recommend eating every 2 hours. Of course if you are feeling low energy or faint you want to have some food. But usually not a lot is needed. I have even felt low energy and only ate a few raisins and peanuts, like literally 4 raisins and 5 peanuts, and it gave me a boost of energy!

A sample diet:

About 15-45 minutes after waking, have a morning protein shake made with low or non-fat milk, plain kefir, or plain yogurt or plain greek yogurt. Mix with a sugar free protein powder, flavor of your choice, and if you need fiber add some psyllium husk. By that I mean if you have a bowel movement every day, then you don't need more fiber. If you are not having one each day, or it is difficult/constipated, then you need more fiber. Start with a small amount of powdered psyllium husk, about a teaspoon, then add more if necessary after over 12 hours to test the efficacy.
You can add a lot of things to a smoothie, the more important consideration is to not add things with sugar in them, including too much fructose (fruit sugar). So a couple strawberries or a fruit or two is okay, but if you have an all-fruit smoothie, it's going to be a lot of sugar and calories. Use sugar free protein powder for sweetness. Add things that are sugar free like spirulina powder, maca powder, moringa powder, creatine, and if you want a little caffeine boost add some green tea matcha powder.

[zeitgeist057]

That should be a good breakfast meal for you to last through your workout. If you workout, afterwards support your muscles with some protein in a small meal. I would suggest things like cooked (not fried or breaded, just plain) chicken, black beluga lentils, a sugar free protein bar, fish (sashimi), and if you want more, some fibrous vegetable like a carrot. If you don't work out, then skip this protein boost and just have a light snack like (raw) carrots, snap peas, snow peas, bell pepper, avocado (some salt or garlic salt is fine), broccoli, or raw spinach. Or some other vegetable you like to eat raw.

I would not eat anything else really through the day, but have a small amount of dried fruit and/or nuts on hand (less than 6 oz). Don't eat it just for a snack, but only if you actually need it for energy.

[zeitgeist057]

The last meal of the day should be at least an 90 minutes before going to bed. You don't want to be digesting food while you sleep. Eat some lean meat like pork, turkey, fish, or chicken. Have more veggies, dark leafy greens. Don't put on gravies or other sauces, these are the things that add fat and sugar. Same with a salad, keep it very lightly dressed or don't use dressing but rather spray with lemon juice or some simple balsamic vinegar.

Condiments like pepper, hot sauce, mustard are okay. No sugar, no fat.
Condiments like mayonnaise, bbq sauce, ranch dressing, and other sweet and creamy sauces should be avoided. Full of sugar and fat.

Here are some lists for foods:
www.ucsfhealth.org/.../top-ten-foods-for-health (only I disagree about grains and whole grains, I think these should also be eaten either not at all or very sparingly)

www.healthline.com/.../50-super-healthy-foods

www.eatthis.com/healthiest-foods-on-planet/

Stick to foods like this and this doesn't mean açaí is the same as chocolate covered açaí candy. eating a salad doesn't do you much good if it's drowned in ranch dressing. The foods should be raw and without added sauces and dressing. Cooking with a light oil like avocado. Eggs are another good food, but watch what you eat them with (for example ketchup, which is full of sugar).

Hope this helps.

[Pyrofox]

Be smart and lift light till you get a bit of tone and have gotten your tendons lifting a substantial amount of weight. Its way to easy to get caught up with the glory of power lifting. The idea is to slowly gain muscle and then once you are confident with the "muscle memory" ONLY then start adding more and more weight. Cause at worst with low weight it becomes a hybrid weight training + Cardio.

[Sixgun77]

Join a gym that has freeweights. Work with a trainer at first to get the form correct so you don't hurt yourself, and do squats, dead lifts, and bench press. They're the 3 heaviest lifts, and burn calories for almost a day after you do them. They'll burn the most calories and you'll lose weight quickly (but still at a healthy weight). Ignore anyone who tells you that you will "bulk up" by lifting weights. People who do that use special diets and supplements to build up all that extra muscle.

[Zolly99999]

Cut back on the carbs and eat more protein that will help. If you can get a training partner or a personal trainer that will help a lot in the motivation department. I found setting small goals that can be achieved quickly keeps me motivated..

[Anonymous]

Cardio light weight training avoid as much sugar and junk food as possible avoid dairy particularly cheese but also avoid milk and butter and fatty foods and avoid potatoes since that has a ton of starch which is sugar

[Opinion Owner]

Are you the one in red or blue?

[Opinion Owner]

Also how tall are you?

[Asker]

5’0. And I’m on the right with black and red.
I have started avoiding the carbs. But it’s kind of difficult to avoid the dairy. I try to drink as less milk as possible. And I love cheese! But try to avoid it.

Also limited fast food to once a week. And have started making home meals. It used eat out 3-4 times a week. But I’ve slowly gotten better.

[888theGreat]

I think one on right needs to try a little harder

[Asker]

I am the one on the right.
That’s why I came here to seek some advice.

[sara3333]

by the way, I think you look really good!