Getting rid of the break-up weight

[Thierro]

I gained 15 kilograms (33lbs) after my break-up 16 months ago. I am now 95 kilograms (209lbs). My length is 188cm (6.2ft). I’m actually 5 kilograms too heavy.

 

I want more energy and get rid of the break-up weight. I want to achieve this by doing the following;

 

-Buying 2x 10 kilo (22lbs) dumbbells (is this have enough?) and train my arms on every Monday, Wednesday, Friday and Sunday for half an hour. I’ll also include sit-ups and push-ups.

 

-Jumping rope (cardio) on every Tuesday, Thursday and Saturday for 30 minutes.

 

-Drinking 3 liters of water every single day

 

-Jog after waking up for half an hour

 

-An apple a day keeps the doctor away

 

-No more unhealthy foods

 

 

I’m planning to get rid of this extra weight in 6 months.

 

What do you guys think? Any advice?

 

This is how I look like now

 

I added the picture because I really lack discipline. Maybe it’ll give me some motivation to prove myself to you.

 

Even now I still have the urge to eat something. I WANT and NEED to eat something because it really makes me happy. I already convinced myself losing weight months ago, but having the discipline to not spend a load of money on unhealthy food is very difficult. Food became an obsession and addiction to me. I hope I can change that.

Edited October 6, 2011 by Thierro

[tman666]

I would recommend that you join a gym that has proper barbells, squat racks, and plenty of weight around.

 

I would also recommend that you look into StrongLifts 5x5 or a similar 5x5 program that allows you to begin learning the main lifts and progress in a linear fashion.

 

There's no replacement for heavy, intense weight training. I wouldn't even bother buying 20 lb dumbbells (unless you're as weak as a kitten, you're probably already too strong for them. If not, you will be in a couple of weeks).

 

Whatever gym you join doesn't have to be fancy. They just have to allow you to lift heavy and do powerlifts (squat, bench, deadlift).

 

Instead of eating less, eat more. Much more. Try to get at least 200 grams of protein per day, and around 3,000 calories. If you're training hard, you won't get fat.

[Thierro]

Is it delusional to think that I can get a proper work out without joining the gym? Even though it’s a great investment the subscription for one year is quite expensive.

 

This is pretty much what I am striving for but with a less defined abdomen.

Edited October 6, 2011 by Thierro

[tman666]

Nah, it's not delusional. A gym certainly can help (by providing a wide variety of equipment), but you don't need a bunch of fancy stuff to get in decent shape.

 

Check out rosstraining.com for some great ideas on homemade training equipment and at-home workouts.

 

The key with achieving your goals is going to be intensity (hence the reason that the 20 lb dumbbells aren't going to be worth anything). You can do an awful lot with bodyweight only exercises, such as push ups, pull ups, jump squats, etc.

 

I would spend the money that you were going to spend on dumbbells on either making or purchasing a proper pull up bar.

 

Another thing you can do is invest in a weight sled. There is a lot you can do with a weight sled, and you don't even need to buy plates. You can put on a bunch of sand bags. You can also (if you have a driver) push a car in neutral for a kick ass leg workout. Be sure to have a driver though (I almost ran my car into a god damned dumpster once doing it by myself, so I speak from experience).

 

Again, intensity is the key. Try to be explosive and fast. Think like an athlete (don't just go through the motions). If you're not about to fall over after pushing a car/dragging a sled/doing a bodyweight workout, then you're not getting the maximum benefits.

 

If you don't have ANY equipment at all, you can always find a nearby playground and utilize the monkey bars as makeshift pull up bars. Sprints don't require any equipment either.

[january2011]

What worked for me was signing up to myfitnesspal.com so that I could log both my food intake as well as my exercise. Seeing my food intake on the screen really helped me to identify areas I needed to cut back on as well as trends in my eating habits. It did take a bit of work though because I was also trying to control my portion sizes. I don't do it anymore because I've achieved my objectives but it did help to increase my awareness of what I was putting into my body.

 

I can't give you any advice regarding the exercise portion as I found that basic activity/cardio like long-distance walking and daytrips as well as taking the stairs rather than lifts and escalators helped me to keep up with the exercise portion of my regime.

[betterdeal]

When you get the urge to eat, ask yourself, am I hungry or am I eating to avoid emotions.

[Thierro]

I’ll start with the schedule I made and check out the forum on Rosstraining.com for advice. If I don’t see any significant changes to my body and overall health and energy, I’ll join the gym.

 

I just eat to eat basically. I’m not always hungry when I eat, it’s something I need to do to feel satisfied. I need to stop it, but controlling myself is very difficult.

 

I am very aware of what I am putting into my body. It’s crazy how much weight I gained after the break-up. I still keep eating even though I know it’s not good for me.

 

All I can do now is change my behavior and stop acting the way I do.

Edited October 7, 2011 by Thierro

[Cee]

I'm in a different boat. I gained 20 pounds after getting my first relationship in many years. Your post is inspiring to me.

 

From what I've read, eating is 80% of the battle and exercise is 20%. I am going to go back to having a "food plan" in which I decide in advance what I eat for the day and cut out processed food, sugar, and most starches.

 

My exercise is more about fitness than weight loss. But when I exercise, I am more compelled to eat better. My body craves healthier food when I work out. Although I can go overboard on healthy food and not lose weight.

 

Ok, time to dress for my run.

[betterdeal]

I just eat to eat basically. I’m not always hungry when I eat, it’s something I need to do to feel satisfied. I need to stop it, but controlling myself is very difficult.

 

That's what I mean by eating to avoid an emotion. It's called comfort eating and yep, I know how hard it is to get on top of!

 

I like yoga as a way to improve my feelings. It has helped me to eat more healthily.

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[Uptight_Geek]

Hey Thierro. From a straight male point of view, you really don't look that bad man. You carry the weight well!

 

I managed to shift 6 kilograms in around 3 months (I was 88 kg, but I'm shorter than you by a few inches). I did it by running, sit-ups, press-ups and some cardio based weight work (light weights, lots of reps) at home.

 

I do belong to a gym, but in all honesty, I feel quite intimidated there as the free weights tend to be dominated by guys who seem to spend all day hefting big weights... I feel silly and de-motivated standing next to a guy who looks like he's a pro-wrester. I use the treadmills when the weather is too bad to street run, occasional classes and the pool.

 

Little changes helped as well. I sit at a desk all day so I'd try to get out at lunchtime for a stroll or a swim and walk places instead of driving.

 

Diet and food habit changes also help. Cutting out carbs didn't work for me as it just made me crave them more, so I allow carbs once a day and make sure it is before 2pm. I have a big lunch and keep my evening meal small if I eat at all. Cutting out the desk snacking was the hardest thing... amazing how often I found myself reaching for cakes/biscuits when in work.

 

Once a week I'll allow for a treat day, normally involving going out with friends for a meal and drinks. I read in a book that low cal diet stop working because the body adapts to running on less calories, so to have a day like that to keep the body from adapting.

 

Hope that helps! I've still got a little way to go before I'm happy and it's getting hard now (winter, relationship issues). Good luck!

[Thierro]

I know that it’s not that bad. I am actually doing fine right now and already lost 5 pounds. I am struggling with the jogging part on my weekly to do list though. Getting up at 6 am and running for half an hour is quite hard. I eat more healthy, try to be more productive and I already feel better than a couple of weeks ago. From time to time I still cave in and eat unhealthy. Just 2 days ago I was enjoying a pizza late at night. A snack from time to time is just fine.

 

Knowing that I did this to myself because of the break-up wants me to fight it and undo the “damage”. I want to completely move on, so that also means I need to get rid of this extra weight I am carrying around. Being in shape has a lot of benefits, so I’ll keep going, to get myself in the best shape possible.