[Zandersch]

Weight Loss - Where to start. Help please

Hello everyone,

I would like to loss some weight. I have joined the gym this week, as I can't get myself to focus exercising at home. I need a bit of guidance since this is new to me. I would really like to start losing weight. I do eat healthy.

My current stats:
Gender: Male
Age: 29
Weight: 119Kg
Height: 165cm

My BMI is off the chart. (Honestly I have never trusted BMI nor will I ever.) I have a large bone structure.

The section that I want to focus on losing weight on is my stomach area. Someone mention to me that I have like bodybuilder legs. Although mostly throughout my life I always that the stairs and get like 8-9K steps in daily. Saying this, I do struggle with cramps in my calfs in the evenings, if I have walked to much. (My previous job I walked like 10-15K daily. Worked for them like 4 years.) Would like to avoid anything to working out my legs, but if I can't then - such is life.

Any advice would be highly appreciated.

Note: I also have 0 knowledge of what equipment to use and how. My high school has definitely failed me. Instead of helping me, they fat shamed me.

 

[astro_lizard]

Hello and Welcome! Losing weight takes dedication and is often easier said than done. I'm linking you some guides that may help. My biggest tip is to keep up on your hydration and to eat as many vegetables as you can. Best of luck! I've been on a weight loss journey myself and have managed to lose around 31 kg since I started in 2017. It has been slow and steady and with some ups and downs where I regained some of the weight. Persistance has been key, as has willing to start again and again.

The Guide to Metabolism

New studies reveal how metabolism works and which areas of intervention we can access to help our body to lose or gain weight.

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How to Control Your Appetite

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How to lose weight & gain muscle

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Healthy Eating Tips

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Why we lose or gain weight

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Sorry if this seems like a lot. These are the guides that helped me the most. There may be others in the 'guides' section that you may like better.

Good luck, you've got this!

 

[dancer]

Hello everyone,

I would like to loss some weight. I have joined the gym this week, as I can't get myself to focus exercising at home. I need a bit of guidance since this is new to me. I would really like to start losing weight. I do eat healthy.

My current stats:
Gender: Male
Age: 29
Weight: 119Kg
Height: 165cm

My BMI is off the chart. (Honestly I have never trusted BMI nor will I ever.) I have a large bone structure.

The section that I want to focus on losing weight on is my stomach area. Someone mention to me that I have like bodybuilder legs. Although mostly throughout my life I always that the stairs and get like 8-9K steps in daily. Saying this, I do struggle with cramps in my calfs in the evenings, if I have walked to much. (My previous job I walked like 10-15K daily. Worked for them like 4 years.) Would like to avoid anything to working out my legs, but if I can't then - such is life.

Any advice would be highly appreciated.

Note: I also have 0 knowledge of what equipment to use and how. My high school has definitely failed me. Instead of helping me, they fat shamed me.

So for weight loss what you can do is start slow on keto diet no carbs on certain days, go for walks 8-11km walks, weight lifting, gym workouts are good, squats, sit ups, crunches, you are not getting in enough of a balanced meal, fruit, vegetables, sodium, fibre and stretch your body out, protein, walking indoors is also okay if your legs get crampy.

apple cider vinegar with every meal, green tea maybe if you are comfortable with it.

@Logan is there anything that iam missing here??

 

[Logan]

The big legs are your friends! The big muscles will burn more fuel (fat) if you use them. Think of the fuel tank on a dump truck vs on a motorcycle. The big strong engine uses way more fuel.

Darebee is perfect for you. Equipment is rarely, if ever, needed here. And as for sticking to it, by turning workouts into games and challenges it becomes psychologically easier to push through.
As for the gym, general free-weight training is a good addition for building strength and muscle. But to avoid injury, keep it light, make sure there are days off between targeting the same muscles, and work out every muscle group to keep things in balance.

Like the others said the guides here are very useful. From what I have seen, any of the lifestyle changes help, but at varying speeds. More exercise, better diet, destressing, etc. all good.
What appears to work the fastest is the full body HIIT programs if you can do them. The intensity is a lot but it burns calories long after you are done exercising. And more careful diet control. Making your own food so you know exactly what you are eating, less processed foods, and keeping a slight calorie deficit. I am having good results with intermittent fasting and carb cycling, plus using a calorie counter online to keep track of my intake.

 

[GentleOx]

Firstly, welcome to the Hive.

Hey, you're my height!

Trying to be as simple as I can.

As several responses here say, it's all about what you eat. It's fundamentally about eating less (or rearranging your diet so you're more sated with fewer foods).

You can't get rid of belly fat without reducing your weight. So training that area of your body (eg through crunches and leg raises) is unhelpful, right now.

The exercises from the Hive are great, of course. Pick a program or a workout, find some room in your gym, then you're all set.

If you're interested in trying the gym equipment, there's a lot of information out there, but I recommend a PPL, or Push(day 1)/Pull (day 2)/Legs (day 3) workout "split", or plan.

Push: Strongly recommend the overhead press or the bench press, be they with barbells or dumbbells. Also triceps exercises like dumbbell extensions.

Pull: Deadlifts (one of the best exercises in the world), be it with barbells or dumbbells. Also Lat pulldowns, Australian pullups, and dumbbell rows.

Legs: I know you're less interested in training legs, but they're a fundamental part of your physique, and many of the exercises involve other areas of your body. Think squats, lunges, goblet squats, etc...

Caveat: A lot of the exercises I've mentioned have some technicality, or proper form to follow. Educate yourself. Below is an example of a great YT channel for lifting weights.

If these exercises, or learning them, makes you nervous, no worries. Try them out with almost no weight (just the bar), or try them as calisthenics: pushups, squats, and so on.

Good luck.