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For my fellow desi 🐠(M and F both) struggling to get in shape:
Consider looking up this guy for your personal training needs:
https://instagram.com/ahsanactive?igshid=vpw46chl6g60
I have lost 8 pounds already in 5 weeks, and gaining muscle steadily- almost no changes to my very desi food centric-diet. Check him out, you will not be disappointed as long as you stick to his plan for you!
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Rising Star
Work sucks and I just wanna cuddle 🥺
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Just got my peloton today! Any tips or advice?
Chief
Who else trains legs on Monday ?
Keep those resolutions going 💪🏼
Anyone has a promo code to the “Lose it” app?
Enthusiast
Anyone do macro counting? How do you like it?
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Rising Star
Everyone is going to run here and tell you that you need to do intermittent fasting, keto, one meal a day, no refined sugar, extreme cardio, etc.
You can't spot burn / reduce fat. You just need to be in a caloric deficit. Find a way of eating and a way of exercising that allows you to live the life you want while being in a (small) caloric deficit to get rid of that extra fat.
You need to add weight training to build muscle and transform your body . This in addition to slight caloric deficit will generate good results
Pro
Build muscle - lift. Burn - cardio (even walking). Deficit - diet.
People will hate on this - cut processed junk “chemicals impersonating food” and eat real food.
Watch sugar (including alcohol that the body converts to sugar). Watch simple carbs that convert to sugar.
Some thoughts that worked for me. Your mileage may vary.
Context : male, 40s, started 2020 at 290lbs, no other health conditions, non smoker, moderate drinker.
Work = sitting.
March 2021: weight 210 lbs. Still in my 40s.
Jan 2020 decided enough is enough.
Diet: decided on intermittent fasting.
Water: goal is 1/2 body weight in oz of water each day.
Exercise: stationary bike inside, mountain biking outside (weather dependent). Walking outside when it's nice. Dumbells for light weightlifting in the house.
Diet results: IF simply helps me restrict calorie intake. I eat what i want within my window. For me it's 4pm midnight. I chose this because i enjoy having drinks in the evening with my friends. I use the LoseIt! app to help me track meals and calories and water.
What I cut out: most beer, opting instead for cocktails and wine. Diet soda (even though it's 0 calorie, it is horrible for dieting in my experience, tricks your body chemistry into keeping hold of fat), opting instead for bubbly watet. Cream in my coffee, i drink it black now. This was really hard but now is the only way ill have it!
It has got to be a long haul commitment. 14 months and im down 80 lbs. Im really happy but it was a lifestyle change for me.
Notes on exercise: some days it sucks. Weight lifting is great. Get some dumbells (i use 15 lb ones). For me, I love riding singletrack mountain bikes. During the long winter i set my bike up on the trainer, in front of a TV and watch youtube bike videos while i spin away.
Consistency is better for your body than binging on exercise. 20 or 30 minutes ever 2 days is better than 1 hour 1x a week.
Walking is GREAT for your body. Burns a ton of calories and is easy enough for most of us.
There's no shortcut. You've got to want to do this for you and then stick to it. Your weight will go down...and up...and down again. That's OK.
Realize it will be a while before anyone notices your weight loss. 6-9 months is average. So do it for you.
Skip the pills, mixes, secret tricks or herbal nonsense. Your goal is to create a calorie deficit. Working out burns calories. Building muscle burns calories longer, even after your workout is done.
Good luck on your journey.
Swimming is great if you have access to a pool.
Additional info on calories:
6-7 hours sleeping: calories spent - 260-300 calories (about 40-45 calories per hour)
12-14 hours - working / sitting - calories spent - 900- 950 calories (~75 calories per hour)
Remaining time energy spent - 200-250 calories
Energy consumed - 1500 - 1600 calories per day. 60-70% carbs, 15-20% proteins, 15-20% fats
I hardly eat processed carbs, sugary stuff etc. I’m also a vegetarian. Mostly whole wheat / rice / lentils / vegetables etc.
I’m going to cut down my carbs by half and mostly eat get through root veggies like sweet potatoes etc. Increase protein intake by 2-3x. Slightly reduce fat.
Start working out at least an hour.
Track my body shape and weight. Will try this for 3-4 weeks to measure the change.
Pro
Your fat ratio is fine. Carbs are wayyyy high, but as a vegetarian this is going to be tough. For body recomposition, your protein vs carb macros should ideally almost switch. Considevplant basee protein powder and try getting most of your carbs from lower carb/carb neutral (high fiber) veg.
Lift. Cardio. But mostly, it’s diet.
With building your stamina and strength, I would recommend finding a machine at the gym you like--for me that is the combination of an elliptical/stair stepper that allows me to run at my own stride length and doesn't hurt my knees like a treadmill does. I enjoy this machine and find myself being excited to work out and branch into other workouts as well. So working out for a happy place vs a "I gotta get this done to get results." Also, I love the rowing machine - probably not a popular opinion, but strength cones easier to my arms and it makes me feel powerful. Bottom line, find something that works for you. We are all different, so don't be afraid to try something new or disagree with someone else's opinion.
So I’m avoiding outside gyms for now and currently at my parents’ so mostly it has to be home based floor exercise. I have some weights but that’s about it. Kinda limiting factor but have to make do with what I have for now.
Lipo?
PWC 1 is right. It's literally science. I found myself not being able to lose weight and the moment I stopped eating like shit and working out 5 times a day, I lost weight. Down 15 pounds. No special diet or restrictions. Ground turkey/steak/chicken, rice, and veggies mon-fri with running everyday and light lifting. I do whatever on the weekends and have been cutting weight consistently
Rising Star
AE1, in your initial comment you said "it's science" but then in your comment you stated that working out alone will never work.
Working out alone can work, but it's less likely (and less sustainable). It's all about being in a caloric deficit. If you burn 3,000 calories a day through exercise and normal activity, and then eat 2,500 calories in junk food, you'd still lose weight.
Now, I'm not advising that. But it can be done.
A yoga app can be a good place to start. Gives you a base level of strength before you try to figure out how to work out more broadly. It’s a bigger world than people anticipate, so small steps are helpful.
Rising Star
What form of exercise do you ENJOY? This is the most important step to exercising regularly. Don’t rule out easy / gentle exercise like walking or swimming. Also don’t be scared to try a new sport or do couch to 5k running program. Once exercise is routine for you, then start looking at balancing out your activity: cardio, strength, mobility etc
Per nutrition, keto and low carb are amazing, but not for everyone. Cut out processed foods and excess carbs/sugars. If cutting stuff out is too hard, then add an extra serving of vegetables per meal.
As you feel better, you will want to exercise and eat healthier, it’s a positive circle.