Weight Reduction!...On yourself.

[spcmafia]

Cheapest way to free up some weight from your twin is starting with yourself. The best shape that I've ever been was some time after Army Basic training and MOS School, 6 years ago. I figured using the height and weight standards could give me some type of goal.

I know there are probably some other folks that maintain an active lifestyle, or would like to start doing so. So feel free to share your progress, ideas, questions, recommendations, etc. I'll start.

Starting numbers: 28yo, 5'11 (1.80m), 220 Lbs (100KG).

Goal is to reach at least 190 Lbs.

By this time next month I expect to be at 210 Lbs.
These are my changes:
1. Reduce sweets such as bread and snacks (Im latino and we love bread with our coffee).

2. Increase my gym visits from 3 days a week to 5 days, with a starting 10 minute run after completion of workout.

3. Increase Fiber intake.

4. Improve sleep schedule, I'm lucky to get 5 hours of sleep. Zzquil, here I come.

5. No more take-out, or buying food from the cafeteria/street vendors.




Edit: This is a thread to ENCOURAGE people that seek a different lifestyle. DO NOT judge, condescend, or anything that compromises each individual's journey. Remember that we all have our own battles and each journey is different.

[cjd]

Have you tried melatonin for sleep? Finding the right dose can be tricky but it can help. For me it hurts if I'm not tired enough up front, but helps me sustain deep sleep for longer if I reach that state, even at just 1mg (tab under tongue for me).
I don't know that I should lose any more weight but improving rest and more time exercising are on my list.

[Spuds]

I've found that exercise during the day helps me get to sleep faster.

[spcmafia]

Originally Posted by cjd

Have you tried melatonin for sleep? Finding the right dose can be tricky but it can help. For me it hurts if I'm not tired enough up front, but helps me sustain deep sleep for longer if I reach that state, even at just 1mg (tab under tongue for me).
I don't know that I should lose any more weight but improving rest and more time exercising are on my list.

I used to take some Zzquil/ melatonin, but I'm not a fan as it makes it extra hard to wake up in the morning, and I usually get some WEIRD dreams. But in order to give my body the proper rest, I might as well let my brain run wild at night and set multiple alarms.

[spcmafia]

Originally Posted by Spuds

I've found that exercise during the day helps me get to sleep faster.

Honestly, I have considered going that route. But the logistics of it wouldn't be ideal considering where I live, and work.

[StraightOuttaCanadaEh]

Well before I started working out seriously, I was 175 lb, now I'm 210-215, pretty lean too (6'0"). So the muscle mass you gain may produce the opposite result (un?)fortunately

EDIT: 5 hours of sleep is detrimental to your health. I would aim for at least 6-7. Please don't take melatonin or nyquil. All they do is prevent you from sleeping in the long run. Plus sedation does not equal sleep. Make sure you're supplementing with Vitamin D and magnesium. You need vitamin D to absorb magnesium and then you need the magnesium to convert the inactive form of Vitamin D (I recommend 2000 IU per day) into active form in your bloodstream. They work in tandem. You need magnesium to sleep well. In fact, deficiencies in both are associated with insomnia and most people are deficient. Instead of running, try sprinting. I find this works much better than running. I lean out much quicker and sleep much tighter.

[cjd]

Originally Posted by spcmafia

I used to take some Zzquil/ melatonin, but I'm not a fan as it makes it extra hard to wake up in the morning, and I usually get some WEIRD dreams. But in order to give my body the proper rest, I might as well let my brain run wild at night and set multiple alarms.

Mixing isn't great. Not sure studies have been done on interactions.

Dreams are actually important - at least, the sleep state in which you dream. And if you're not allowing yourself enough time for sleep, yeah -it makes waking a bit rough. I have to allow myself 10hrs. Usually awake 1.5+ hours, a lot of it trying to fall asleep. Chronic pain issues don't help. Then again, I've also found regular melatonin less helpful that occasional. I also seem to do worse with higher dosage... 1mg is rather low.

[Cephas]

Originally Posted by StraightOuttaCanadaEh

5 hours of sleep is detrimental to your health. I would aim for at least 6-7. Please don't take melatonin or nyquil. All they do is prevent you from sleeping in the long run. Plus sedation does not equal sleep. Make sure you're supplementing with Vitamin D and magnesium. You need vitamin D to absorb magnesium and then you need the magnesium to convert the inactive form of Vitamin D (I recommend 2000 IU per day) into active form in your bloodstream. They work in tandem. You need magnesium to sleep well. In fact, deficiencies in both are associated with insomnia and most people are deficient. Instead of running, try sprinting. I find this works much better than running. I lean out much quicker and sleep much tighter.

^ Agree with all of this. Melatonin supplementation is falling out of favor in the research literature, for much the same reasons as any other exogenous hormone intake. The body just adapts and stops producing it appropriately itself.

Sleep is going to be the key to all the other things you mentioned. 7-9 hours a night, 6 days a week, and it'll be a LOT easier to get all the rest of the things you mentioned done.

[StraightOuttaCanadaEh]

Originally Posted by cjd

Mixing isn't great. Not sure studies have been done on interactions.
Chronic pain issues don't help..

What sorts of chronic pain? I'm managing some joint/muscle pain with exercise quite successfully. Feel free to DM me if it is similar to mine

[DarkPira7e]

Hell yeah, love this. I have a goal weight of 150 lbs. I was down to 165 in May but am now back to 181.

Plan- 1 mile walk a day, no pizza. 1 organic protein shake for lunch, 3 unbreaded chicken patties for dinner, no buns. Water and black coffee only.


This plan got me from 215 to 165 in 5 months. I don't get "bored" of food, so I have an advantage

[spcmafia]

Originally Posted by StraightOuttaCanadaEh

Well before I started working out seriously, I was 175 lb, now I'm 210-215, pretty lean too (6'0"). So the muscle mass you gain may produce the opposite result (un?)fortunately

EDIT: 5 hours of sleep is detrimental to your health. I would aim for at least 6-7. Please don't take melatonin or nyquil. All they do is prevent you from sleeping in the long run. Plus sedation does not equal sleep. Make sure you're supplementing with Vitamin D and magnesium. You need vitamin D to absorb magnesium and then you need the magnesium to convert the inactive form of Vitamin D (I recommend 2000 IU per day) into active form in your bloodstream. They work in tandem. You need magnesium to sleep well. In fact, deficiencies in both are associated with insomnia and most people are deficient. Instead of running, try sprinting. I find this works much better than running. I lean out much quicker and sleep much tighter.

I religiously take my 1-A-Day vitamins which I believe contain a certain amount of vitamin D. But I also sort of believe are the ones that have caused me to gain extra weight since whenever I take vitamins I get hungrier. But I could be wrong and is just anxiety from whenever I'm not actively doing something. Used to take 400mg of Magnesium every day so I could get back on it.

I know for a fact I'm going to sleep like a baby after tomorrow with the increased gym visits. I'm sure there are plenty of things to keep me busy at home, I've just been lazy to get them done.

[spcmafia]

Originally Posted by cjd

Mixing isn't great. Not sure studies have been done on interactions.

Dreams are actually important - at least, the sleep state in which you dream. And if you're not allowing yourself enough time for sleep, yeah -it makes waking a bit rough. I have to allow myself 10hrs. Usually awake 1.5+ hours, a lot of it trying to fall asleep. Chronic pain issues don't help. Then again, I've also found regular melatonin less helpful that occasional. I also seem to do worse with higher dosage... 1mg is rather low.

Oh God, I've never mixed them haha. I found Zzquil to be slightly better than a melatonin supplement as Zzquil can come with other ingredients such as Chamomile which help you relax. Is going to be a change to go be in bed by 9 and asleep by 10. But the sooner I start, the better it will get.

[spcmafia]

Originally Posted by Cephas

^ Agree with all of this. Melatonin supplementation is falling out of favor in the research literature, for much the same reasons as any other exogenous hormone intake. The body just adapts and stops producing it appropriately itself.

Sleep is going to be the key to all the other things you mentioned. 7-9 hours a night, 6 days a week, and it'll be a LOT easier to get all the rest of the things you mentioned done.

Absolutely, sometimes I miss being at MOS School as we had a schedule for everything. Else it was a fun night full of physical activity if you weren't sleeping by lights out time.

[StraightOuttaCanadaEh]

Originally Posted by spcmafia

I religiously take my 1-A-Day vitamins which I believe contain a certain amount of vitamin D. But I also sort of believe are the ones that have caused me to gain extra weight since whenever I take vitamins I get hungrier. But I could be wrong and is just anxiety from whenever I'm not actively doing something. Used to take 400mg of Magnesium every day so I could get back on it.

I know for a fact I'm going to sleep like a baby after tomorrow with the increased gym visits. I'm sure there are plenty of things to keep me busy at home, I've just been lazy to get them done.

I can honestly go on forever but here are a few more points:

- don't stay up too late; go to bed when you feel sleepy. Don't fight against it. The longer you resist, the harder it'll be to fall asleep cause your body will start running on adrenaline. I set an alarm for 8 hours and 45 mins

-don't eat like 4 hours before bed

- those 1 a day vitamins are garbage. Get a liquid Vit D supplement, cause 400 IU is not enough to even reach the minimum baseline for 50% of the population. In fact, I can't even get to the minimum with 1000 IU, hence why I take 2000. If I take more than 3000 however, I can't sleep. So YMMV. Best thing to do is to get tested actually. Here a Vit D test is about $25 USD. Good to know where you're at. Maybe that's not the problem.

- the anxiety from not doing something is basically your exercise-induced endorphin addicted brain craving exercise lol. Give it what it wants! I get that too