need some advice

[shorty26]

I am in need of some advice and encouragement right now with losing some weight. First a little background (hopefully I can make it brief)-

I am 26, 5'6 and weigh around 255 pounds right now. I am about 55 pounds over my ideal body weight. (yes, even though I am only 5'6, MY ideal body weight is 200, the weight I wrestled at in HS. ) About a year ago I had changed my eating habits and was exercising a little and was weighing in around 220. Then a death occured in the immediate family, and I started eating out a lot. So a year later of eating horribly I have gained 35 pounds.

I have very little free time, and very little money. I work 40 hours a week and attend school about 25 hours a week. I also have a pregnent wife and two kids. I don't need to hit my weigh anytime soon, I still have 2 years worth of school before I will embark on a Law Enforcement career.

My questions-

what workout routines have you done when you have had very little free time?

Would you mostly run or lift? I have a set of dumbells at home and that is really the only lifting that I have the time or the money to do- could that be enough over the next year or so in order to lose the weight?

These may sound like dumb questions but I would love some answers because where I am at it doesn't seem possible to lose that weight healthily given the lack of time or money I have. Thanks

[Oscarsjava]

I work full time and take 18 credits of writing and reading intensive courses, so I feel your pain there. Luckily I'm a night owl, so I don't mind hitting the gym at 1AM. However, I think I can help.

Muscle burns more calories than fat, so weight training will allow you to burn more calories while at rest - cardio is great to elevate the heart rate and burn off calories, too, but over the long haul, a combination of both would be ideal.

As far as only having dumbbells, there are a plethora of exercises you can do with those that'll buff you up: dumbbell press (flat, incline, decline), flyes, shoulder presses, raises, and laterals, lunges, curls (isolated, hammer, preacher, etc...), tricep kickbacks, shoulder shrugs, dumbbell squats, just to name a few. If you want to see how to do these, go to www.exrx.net for video examples and explainations. Bodyweight exercises would also help you - pushups, situps, etc...

How far can you run? I'm just north of 250 now, and initially couldn't run 1/4 mile, but I'm up to almost 2 1/2 miles - being as you've wrestled in the past, you're no stranger to cardio. Running only takes about 30 minutes, unless you're going over 3-4 miles. Which you'll have to do eventually, but for now, that'll suffice. Also, jumping rope is great - many physical trainers say that 10 minutes of constant jump rope use is equal to 30 minutes of jogging. I haven't hit 10 minutes yet, but I'm trying...

A lot of people on RP have used www.coolrunning.com to get a running routine to follow. The "Couch to 5K Program" is a good one to start with if you haven't been running for a while.

Best of luck! If you need any help, feel free to ask. And as has been said many times on this board, if you really want a career in law enforcement, you'll do what you have to do to achieve it.

[shorty26]

Thanks for the advice. I can "JOG" about 1/2 a mile right now. But, I just started last week so I think I am doing ok.

I would've ran more than I lifted, so I really appreciate the advice.

Yes, I am no stranger to cardio or lifting, I know the lifting routines, but that was with a decked out gym, and in high school in the off season I would spend at least an hour lifting and then an hour running. Sadly, now an hour is hard to fit in.

I will definitely start to do more body weight exercises. Thanks for the advice for a frustrated family man and future wannabe LEO.

[Oscarsjava]

You'll want to balance it out - try to run at least 4 times/week. Lift about 4 times/week, and take a day off to allow yourself to rest and recover from both. You can alternate days, or do lifting/run on the same day and the next day rest...or if you have to stick to a 7-day schedule, fit accordingly

[Jynkxxie]

Well, I was with you right up until the wife and kids comment. At this point in time I don't have those concerns, but I still have a very hectic schedule regardless.

Here is my routine. I am not as stable as most, but I like a lot of variety and have different goals than men.

Monday...I bowl. That's it. Tuesday: Karate and Lifting. (Chest/Tri's/Shoulders). Wednesday: Running and Pilates. Thursday: Karate and Lifting (Back/Bi's/Legs). Friday: Running and Pilates. Saturday...I bowl, or am going to try to get out and start dancing again. Sunday: I rollerblade and have put together a stabilty ball workout.

The days I lift are heavier days, and the days I do pilates are my light toning days. Anywho, how old are your children? Is cardio something that you can integrate with them to save you some time?

[gooddawg]

I was chair bound for an extended lenth of time and gained alot of wieght. The lifting and jogging may be good for you. My way of wieght loss was life style change. Food in means wieght gain. I stopped all the bad carbs, and went to more meat and no sugar. It's not for everyone. If you change the way you eat you can loose alot of body fat. Walking is the best thing that helped me as far as workout. With your wieght your joints are going to take a hit when you are jogging. Go to a few gyms and talk to some of the people there that have lost wieght and have kept it off. I went from 272 to 215 in a year and a half. That was three years ago, and I still haven't gained it back.

[Morgan20]

Shorty, all the advice from these folks is solid, my hardest problem was staying mentally focused. Once you get into a routine, just put your mind to it and make it happen. Try some martial arts, that will get you in shape pretty quick.

[shorty26]

Well, I was with you right up until the wife and kids comment. Anywho, how old are your children? Is cardio something that you can integrate with them to save you some time?

Maybe, I have to chase them around the house a lot. I have 2 daughters, the oldest is 3 and 1/2 and the other one is 1 and 1/2. My wife is 6 months pregnant. We used to all go to the park where they had a track and I would run and she would walk. That was a year ago. But, now she barely has the energy to corral the kids during the day and while I am at school.

These are all great suggestions! If I think hard enough I betcha I can figure out a way to play with my kids and get in a cardio workout as well.

I tried cutting bad carbs a year ago, and I did lose about 15 pounds in about 2 weeks. Then I went off of that way of eating due to some major traumatic stress. I tried it again and did not lose a pound, in fact I gained weight. But I have lost a few pounds just by cutting out fast food and sugar.

Another question- in your opinion is wheat pasta better for you than regular?

[shorty26]

Shorty, all the advice from these folks is solid, my hardest problem was staying mentally focused. Once you get into a routine, just put your mind to it and make it happen. Try some martial arts, that will get you in shape pretty quick.

That does seem to be the hardest to do. I keep looking for a wrestling or grappling club I could join, but no time to do so. Well, maybe during summer break I can. Thanks for the input

[Jynkxxie]

Maybe, I have to chase them around the house a lot. I have 2 daughters, the oldest is 3 and 1/2 and the other one is 1 and 1/2. My wife is 6 months pregnant. We used to all go to the park where they had a track and I would run and she would walk. That was a year ago. But, now she barely has the energy to corral the kids during the day and while I am at school.

These are all great suggestions! If I think hard enough I betcha I can figure out a way to play with my kids and get in a cardio workout as well.

I tried cutting bad carbs a year ago, and I did lose about 15 pounds in about 2 weeks. Then I went off of that way of eating due to some major traumatic stress. I tried it again and did not lose a pound, in fact I gained weight. But I have lost a few pounds just by cutting out fast food and sugar.

Another question- in your opinion is wheat pasta better for you than regular?

I am not sure how manly this is, but I have seen some mothers run with strollers, or rollerblade too. ;) As far as the pasta, I have not a clue.

[Morgan20]

Maybe, I have to chase them around the house a lot.

Yeah, my wife chases me around the house a lot!:D

[shorty26]

Yeah, my wife chases me around the house a lot!:D

Mine is 6 months pregnant, so she doesn't chase me, and I wouldn't really call what I do chasing, more like pleading!:D

[Oscarsjava]

A lot of wheat products actually have more calories - pasta in general is high in calories (usually 200 per 2oz. serving) so eat it in moderation...2oz. looks like nothing really. Whole grains are always better than processed foods.

On a side note, I spent over half an hour at the grocery store, flipping out because every loaf of bread I found had high fructose corn syrup in it, which I didn't realize. If you're trying to lose weight, cut out the HFCS as much as possible. I found a Weight Watchers "Traditional Grains" bread - 2 slices = 100 calories. Thought that was pretty fair.

[kihun_cha]

As long as you eat right, reducing your fat wouldn't be hard. What is your eating habit? Do you eat a lot all at once or do you eat small amount of food each and every couple hours? If you eat all at once, please change your eating habit. Try to eat something that has less calories like salards without too much of sauces. And i do have more time than you but i usally work at night time. Hit a gym and get some personal training. I think when you sign up at Bally's, they give you personal training for a week or so. Buy some Men's Health megazine and there are a lot of things to read. Good luck :D

[gooddawg]

Pasta is not your friend. When doing the low carb thing, you come to a level where you don't loose wieght. You have to keep with the life style and wait it out. Some people feel that pasta is good. In my case I gain wieght looking at it. Walk walk walk. Be carefull not to hurt yourself while loosing wieght. If you do, the old "food is my friend" thing kicks in and here comes the pounds back.