Just like the title says. I am 5'9 and weigh 260 and I plan on joining the army soon but I gotta lose 60-70lbs. However, I don't know where to start in terms of how I should work out or progression goals I should set (like how much I should weigh by the end of the month) I don't have access to a gym but that shouldn't be a big deal. But what I really need is an itinerary. Also, I have a problem with motivating myself to keep at it everyday. When I'm actually working out, I give 110% but its actually starting is where I always fail and I hate myself for it because I know when I have someone one there with me like a coach or a trainer but I have no access to one. Any and all help will be appreciated and I would like to add that my diet would be mainly rice, broccoli, hamburger patties and water. If its not bad for my body I would like to eat pretty much the same thing everyday so let me know if this is a good diet
JanetH12122013-01-21T15:49:51Z
Favorite Answer
You don't want to start out with too much exercise until you change your diet. You can get a heart attack from all the cholesterol and saturated fat and toxins that will get released from the increase in circulation. Plus, your motivation level isn't too high. You safely and easily start out with 5 minutes a day for a week, do it first thing in the morning - you know "do the hard things first" just get it over with; go for a brisk walk or something else of your choice. Then, each week add another 5 minutes on and eventually you will be going gang busters.
You will need to eat a heart healthy diet that is most effective for weight loss. Make sure the rice you have is brown rice, you need the high-fiber content because it cleans out your body and carries out the fat. It gives you good carb energy for your workout. The broccoli is a great choice too. It's a non-starchy, water based vegetable that is low in calories and gives you good nutrition.
The hamburger patties are another story - lots of cholesterol and saturated fat. Try to get your protein from beans, there are many recipes online for tasty bean burgers that are a lot lower calorie, will help more with the exercise, and you will lose weight faster. You can even just buy some boca burgers or garden burgers - check to see which one has the least amount of fat. Fat just goes on your body for storage and you are trying to get rid of it, not take on more.
Water is a great choice to keep you hydrated and have a better functioning body. Water is zero calories and very important to drink between meals.
Eat lots of food with fiber - grains, beans, vegetables, and two fresh fruits a day. The fruit will help replace electrolytes after exercise. You need more foods in your main diet so you don't lose weight too fast and have pieces and flaps of skin hanging and flapping on your body. So, don't feel guilty eating the good carbs. And, no need to count calories or starve - the good carbs are already low cal, so you can lose weight while you eat all you want. Let hunger be your guide.
I will send you a link for tasty seasoning to add to steamed broccoli. It doesn't have fat like butter.