Tips to lose last 20 pounds

[abgmma]

Hey guys
I used to be Too fat (103 Kg) with a height of 184 cm
Now I've already lost about 22 pounds since i started working out again after an injury mostly running on Treadmill and doing mma class once a week . I admit that i'm not eating healthy but still i lost them pretty fast.
My problem now is the last 20 pounda of fat i have and i'm finding alot of difficulity losing them Because i'm starting to hate running 30minute everyday it makes me feel bored and i'm not going to the gym just because of that.
What i still like or Love if you want to call it is Mma and i have my first amateur fight this summer and i do want to lose all my fat before Summer with a workout that does not involve running.
I don't care what the workout is as long as it does not involve more than five minutes on the treadmill . So basically i want a workout that involves Jumping boxes, plyo push ups and things like that with sets and reps .
Can you guys give me a known workout that would help me accomplish my goal?
I'm sorry if i posted this on the wrong section but i'm new here in these discussions.
Thanks ☺

 

[DevilsLettuce]

I'm not a doctor but it sounds like you should stop eating like shit and being lazy...

 

[Grappleboxing]

Okay, congrats on losing weight, that is the first step.

Try cleaning up your diet. As for workouts, I know how you feel, I hate running. Try bike riding or swimming if that is possible.

 

[usmctanker242]

Stop running and fix your diet. For exercise get into something besides distance running... try and keep it to about 15 minutes of high intensity training.
For your diet, eat lots of fats and very little carbs. You need to force your body to burn fat rather than sugar (carbs). Lots of steak, grass fed ground beef, lamb, bison, etc. and eat tons of non-starchy veggies such as cabbage, broccoli, cauliflower, kale, etc. You plate should be about 1/3 protein, 2/3 veggies, and if you're exhausted and lacking energy throw in a low-glycemic-index carb, ie mashed sweet potato. Give it 20 days and the fat will literally start to melt from your body.

*I am not a fitness guru or nutritionist at all, but I will bet these changes will get you where you want to be. Good luck.

Edit: just saw that you were looking for an exercise plan. I can't really help you there as I stay pretty simple with calisthenics and a curl bar, and I workout as hard as I can for about 10-15 minutes. Lots of jumping jacks, squats, push-ups, oblique crunches, leg lifts 3 ways, and then I do curls, military press (standing), upright rows (standing), and bicep curls with the curl bar. I also have a heavy exercise band, it's purple so I think it's the 45Lb band, and I do tricep extensions, and shoulder rotations. I usually do 3-4 sets and about 10-15 reps per exercies, and by the end of 15 minutes or so I am exhausted.

Find exercises that you enjoy doing and just go crazy.

 

[abgmma]

Stop running and fix your diet. For exercise get into something besides distance running... try and keep it to about 15 minutes of high intensity training.
For your diet, eat lots of fats and very little carbs. You need to force your body to burn fat rather than sugar (carbs). Lots of steak, grass fed ground beef, lamb, bison, etc. and eat tons of non-starchy veggies such as cabbage, broccoli, cauliflower, kale, etc. You plate should be about 1/3 protein, 2/3 veggies, and if you're exhausted and lacking energy throw in a low-glycemic-index carb, ie mashed sweet potato. Give it 20 days and the fat will literally start to melt from your body.

*I am not a fitness guru or nutritionist at all, but I will bet these changes will get you where you want to be. Good luck.

Edit: just saw that you were looking for an exercise plan. I can't really help you there as I stay pretty simple with calisthenics and a curl bar, and I workout as hard as I can for about 10-15 minutes. Lots of jumping jacks, squats, push-ups, oblique crunches, leg lifts 3 ways, and then I do curls, military press (standing), upright rows (standing), and bicep curls with the curl bar. I also have a heavy exercise band, it's purple so I think it's the 45Lb band, and I do tricep extensions, and shoulder rotations. I usually do 3-4 sets and about 10-15 reps per exercies, and by the end of 15 minutes or so I am exhausted.

Find exercises that you enjoy doing and just go crazy.

Thanks for your reply
I'm going to try to change my diet as you said because i'm still eating junk food .
And about workouts. I try to avoid too many weight lifting and exercises like normal push ups because they are the reason behind my injury and they made my punches weaker. What i'm doing alot now is plyo push ups instead of the normal one and some explosive exercises with core and leg workouts such as jumping squats. they are way better in my opinion and i noticed the difference.

 

[abgmma]

Okay, congrats on losing weight, that is the first step.

Try cleaning up your diet. As for workouts, I know how you feel, I hate running. Try bike riding or swimming if that is possible.

My diet should be my priority but i'm trying to find workouts that involves reps and sets because they are fun to do and doesn't make you bored

 

[usmctanker242]

Thanks for your reply
I'm going to try to change my diet as you said because i'm still eating junk food .
And about workouts. I try to avoid too many weight lifting and exercises like normal push ups because they are the reason behind my injury and they made my punches weaker. What i'm doing alot now is plyo push ups instead of the normal one and some explosive exercises with core and leg workouts such as jumping squats. they are way better in my opinion and i noticed the difference.

Cool man, sounds good. Again, I'm not a coach or fitness guru, but these were the changes I made in my own life and they have been incredible. As for the exercise, good deal dude. It's all about finding whatever works for you. I do traditional push-ups simply because my indoor space is limited, so exercises which allow me to function in a small space are pretty much what I can do right now. Have fun with it and good luck. I will link this just so you can see where I'm coming from with the diet. Do you own research and make sure it's the direction you want to go down. Cheers buddy

www.fatburningman.com

Granted, Abel James is out to make money, but his ideas are pretty interesting and they simply work.

 

[usmctanker242]

My diet should be my priority but i'm trying to find workouts that involves reps and sets because they are fun to do and doesn't make you bored

Swimming is fantastic fun if you have access to a gym with a good pool. When I was in the Marine Corps and we were having a slow day, I would disappear for an hour and head to the pool and do laps. Exhausting, exhilarating, and a ton of fun.

 

[Lanx]

are you getting as old as fuck too? the shit i could put in my body 2 years ago, would bloat me to epic levels of Ronda now. I'm in the position that diet is the most important aspect, then working out.

You're trying to overcompensate your shit food w/ a biggest loser type workout.

I mean are you attached to food? how good is your will power? I'm on modified keto and bought soondubu home for my GF to eat, they included a bowl of rice.

I looked at that bowl of rice like a fucking priest looks at a supple young little choir boy.

I'm also fucking Chinese, what kind of a monster creates a diet where you can't eat RICE!

Had to throw it in the garbage and put garbage on top of it so i wouldn't dig it out.

 

[MisterPerfect]

I am on the same boat as you once was TS, I am fat with 103 kg exactly, 186 cm and I am a bit old too,because my body just can't handle the amount of food I put in, as I once did. That sad I also didn't do shit because 2 years ago I had an infection which fucked a bit with my heart and caused my lungs to fill up with some water and the doctor told me to stay off the sports for at least 1 year. Its been two years now and I didn't train shit and I ate like shit for that last two years, and I had enough being fat. All I can say is before this infection I once dropped about 15-20 kg with a clean diet ( low carb. intake, high protein and veggies, veggie smoothies,nuts and fruits.and some protein shakes here and there ) also running about 30 min./per day, weight training 3 times a week, some minimal functional training 2 times a week, and hitting the bag daily, also some pad work, all hi intensity. I am planning the same for this summer, I want to drop about 20 kg, while maintaining some muscle mass. My own experience says, a good clean diet is really a key factor in loosing weight, you don't have to go to crazy with your training you can replace long distance running with some sprints and implement training in a sport witch requires a good amount of running / cardio like basketball, tennis,soccer,football, what ever you like,as long as it does a good cardio work for you.
Whatever you do don't eat junk shit, because that fucks up your metabolism and even if you are able to lose weight like this, it is not healthy for you in the long run.

 

[smart.feller]

It really is pretty simple...

Lose fat in the kitchen, gain muscle in the gym.

I put about 80% emphasis on my diet, and about 20% on my exercise routine...all the lifts in the world aren't going to amount to shit if your diet is jacked unless you're on the juice.

 

[lapollarecords]

eat the right food. if you don't lose fat, then eat the right food in smaller amounts.

It really is pretty simple...

Lose fat in the kitchen, gain muscle in the gym.

I put about 80% emphasis on my diet, and about 20% on my exercise routine...all the lifts in the world aren't going to amount to shit if your diet is jacked unless you're on the juice.

go tell that to the lots and lots of fatasses doing curls in my gym.

 

[smart.feller]

go tell that to the lots and lots of fatasses doing curls in my gym.

I'll tell anyone who asks, but I don't force my view on others. If people want to know what I do to stay in shape, I'm happy to share...but for most people, I'd tell them to stay away from 90% of the exercise machines and to go actually lift heavy things, put them down, and repeat. Squats, dead lifts, and bench with free weights would give people a lot more of the body they want than walking on a treadmill, doing machine lifts that isolate muscle movement, and curling 10 lb. weights until muscle exhaustion ever will. I don't criticize the fatasses in the gym...at least they are trying...but I do think that many of them could work harder and/or more efficiently.

My "favorite" things to hear:

People who tell me about spending hours on a treadmill/elliptical to try to get kudos/impress...if you spent hours, you weren't working hard enough, because if you were working hard enough you wouldn't have been able to go for two hours (minus marathon runners, and I know very few marathon runners who run on a treadmill unless the weather outside is bad). Anyone can walk at 4 mph for two hours...

People who brag about their new diet plan...just eat good food...I don't come in to work and tell people about the new protein/kale/vitamin & mineral shake I made, and I don't really care that they've just discovered salad.

People who want to give me diet and/or exercise advice and aren't in as good of shape as I am. My favorite personal story. A co-worker comes up to me as I'm eating a block of cheese and the conversation goes down like this. Her: "You shouldn't be eating that. You should eat more fruits and vegetables." Me: "And washing it down with Mountain Dew like you do?" Her: "Uhh" Me: "I'm sorry, I don't have time for this right now, can you come back to me and we'll have this conversation in about 35 pounds?"

People at work who tell me "Just one slice of cake/cookie won't hurt". I know just one won't "hurt"...but if I'm going to intake calories I don't need, I'm not going to waste it on some grocery store bullshit cake, I'm going to go to a restaurant and get a fancy, absolutely delicious desert. Same thing with beer...if I want a beer or two, I'm going to go for the good stuff rather than drink Bud Light.

People who say "I wish I had your genes" or crap like that...when what they really should be saying is "I wish I could develop your self-discipline, work ethic, and resolve." They don't see the early morning exercise routine, the sets of pushups and crunches at night, the fact that while they are ordering a burger and fries that I'm eating grilled chicken and green beans, that I'm having hard boiled eggs and a cup of black coffee rather than a blueberry muffin and a starbucks sugared monstrosity to start each day.


TL;DR - Fatties gonna fat.

 

[lapollarecords]

I'll tell anyone who asks, but I don't force my view on others. If people want to know what I do to stay in shape, I'm happy to share...but for most people, I'd tell them to stay away from 90% of the exercise machines and to go actually lift heavy things, put them down, and repeat. Squats, dead lifts, and bench with free weights would give people a lot more of the body they want than walking on a treadmill, doing machine lifts that isolate muscle movement, and curling 10 lb. weights until muscle exhaustion ever will. I don't criticize the fatasses in the gym...at least they are trying...but I do think that many of them could work harder and/or more efficiently.

My "favorite" things to hear:

People who tell me about spending hours on a treadmill/elliptical to try to get kudos/impress...if you spent hours, you weren't working hard enough, because if you were working hard enough you wouldn't have been able to go for two hours (minus marathon runners, and I know very few marathon runners who run on a treadmill unless the weather outside is bad). Anyone can walk at 4 mph for two hours...

People who brag about their new diet plan...just eat good food...I don't come in to work and tell people about the new protein/kale/vitamin & mineral shake I made, and I don't really care that they've just discovered salad.

People who want to give me diet and/or exercise advice and aren't in as good of shape as I am. My favorite personal story. A co-worker comes up to me as I'm eating a block of cheese and the conversation goes down like this. Her: "You shouldn't be eating that. You should eat more fruits and vegetables." Me: "And washing it down with Mountain Dew like you do?" Her: "Uhh" Me: "I'm sorry, I don't have time for this right now, can you come back to me and we'll have this conversation in about 35 pounds?"

People at work who tell me "Just one slice of cake/cookie won't hurt". I know just one won't "hurt"...but if I'm going to intake calories I don't need, I'm not going to waste it on some grocery store bullshit cake, I'm going to go to a restaurant and get a fancy, absolutely delicious desert. Same thing with beer...if I want a beer or two, I'm going to go for the good stuff rather than drink Bud Light.

People who say "I wish I had your genes" or crap like that...when what they really should be saying is "I wish I could develop your self-discipline, work ethic, and resolve." They don't see the early morning exercise routine, the sets of pushups and crunches at night, the fact that while they are ordering a burger and fries that I'm eating grilled chicken and green beans, that I'm having hard boiled eggs and a cup of black coffee rather than a blueberry muffin and a starbucks sugared monstrosity to start each day.


TL;DR - Fatties gonna fat.

the funny thing is, once you get used to it, it's not that much of a sacrifice. I actually look forward to eating the chicken, the eggs, the salad, the nuts, the yogurt and oatmeal, etc. we're not permanently suffering because of the lack of junk food like some think we are. we're not some freaks so obsessed with our physique that we take all joy out of our lives to look better. the healthy stuff doesn't taste bad, and you actually feel good physically and mentally during the whole day.

 

[j123]

I'll tell anyone who asks, but I don't force my view on others. If people want to know what I do to stay in shape, I'm happy to share...but for most people, I'd tell them to stay away from 90% of the exercise machines and to go actually lift heavy things, put them down, and repeat. Squats, dead lifts, and bench with free weights would give people a lot more of the body they want than walking on a treadmill, doing machine lifts that isolate muscle movement, and curling 10 lb. weights until muscle exhaustion ever will. I don't criticize the fatasses in the gym...at least they are trying...but I do think that many of them could work harder and/or more efficiently.

My "favorite" things to hear:

People who tell me about spending hours on a treadmill/elliptical to try to get kudos/impress...if you spent hours, you weren't working hard enough, because if you were working hard enough you wouldn't have been able to go for two hours (minus marathon runners, and I know very few marathon runners who run on a treadmill unless the weather outside is bad). Anyone can walk at 4 mph for two hours...

People who brag about their new diet plan...just eat good food...I don't come in to work and tell people about the new protein/kale/vitamin & mineral shake I made, and I don't really care that they've just discovered salad.

People who want to give me diet and/or exercise advice and aren't in as good of shape as I am. My favorite personal story. A co-worker comes up to me as I'm eating a block of cheese and the conversation goes down like this. Her: "You shouldn't be eating that. You should eat more fruits and vegetables." Me: "And washing it down with Mountain Dew like you do?" Her: "Uhh" Me: "I'm sorry, I don't have time for this right now, can you come back to me and we'll have this conversation in about 35 pounds?"

People at work who tell me "Just one slice of cake/cookie won't hurt". I know just one won't "hurt"...but if I'm going to intake calories I don't need, I'm not going to waste it on some grocery store bullshit cake, I'm going to go to a restaurant and get a fancy, absolutely delicious desert. Same thing with beer...if I want a beer or two, I'm going to go for the good stuff rather than drink Bud Light.

People who say "I wish I had your genes" or crap like that...when what they really should be saying is "I wish I could develop your self-discipline, work ethic, and resolve." They don't see the early morning exercise routine, the sets of pushups and crunches at night, the fact that while they are ordering a burger and fries that I'm eating grilled chicken and green beans, that I'm having hard boiled eggs and a cup of black coffee rather than a blueberry muffin and a starbucks sugared monstrosity to start each day.


TL;DR - Fatties gonna fat.

Damn thats alot of pet peeves, then again I could write a mini novel about annoying shits at the gym as well.

Nothing's worst than people giving unsolicited advice.

I saw it once, it went like this:

Advice guy: "Would you like some advice about squats"
Guy squatting: "No"
Advice guy: --Proceeds to give advice--

 

[M1ksondong]

It really is pretty simple...

Lose fat in the kitchen, gain muscle in the gym.

I put about 80% emphasis on my diet, and about 20% on my exercise routine...all the lifts in the world aren't going to amount to shit if your diet is jacked unless you're on the juice.

This, 1000 times this.

 

[Vampire2]

Losing weight is simple if you are mentally strong. The gym is a bi-product to sculpt a lean physique and can assist in lsing weight quicker but it's all about diet.... you'll NEVER out train a bad diet.

This works a treat... Little to no carbs, massive protein and good fats. Make sure you fast.... 8 hour eating window and 16 hour fast...

Breakfast - Eggs + Tuna
Lunch - Fish + Cottage Cheese
Dinner - Meat or Fish + Broccoli / Spinach.

If you're hungry drink lots of green tea to surpress it until you can eat again after the 16 hour window.

Rinse repeat everyday and the fat will melt off. You could add a little cheat in their somewhere once or twice a week but this will work 100% if you are dedicated.

 

[Croo67]

Caloric deficit.

The only way.

 

[Shol]

the funny thing is, once you get used to it, it's not that much of a sacrifice. I actually look forward to eating the chicken, the eggs, the salad, the nuts, the yogurt and oatmeal, etc. we're not permanently suffering because of the lack of junk food like some think we are. we're not some freaks so obsessed with our physique that we take all joy out of our lives to look better. the healthy stuff doesn't taste bad, and you actually feel good physically and mentally during the whole day.

Yeah it's so much mind it's not funny. I don't miss the crap food at all except for the occasional burger craving which you can indulge in every once in a while. But it's that mindset of I don't need to eat that crap and that goes along with ensuring that you are adhering to your "lifestyle" which includes the eating as well as the workouts.

I don't find that I am suffering at all.

 

[Marfa]

Yeah it's so much mind it's not funny. I don't miss the crap food at all except for the occasional burger craving which you can indulge in every once in a while. But it's that mindset of I don't need to eat that crap and that goes along with ensuring that you are adhering to your "lifestyle" which includes the eating as well as the workouts.

I don't find that I am suffering at all.

Regarding junk food. I have been dieting for a while now, and every time I've been to a special event where I ate junk food ( or greasy, oily food) I have had a bad time digesting it: heavy digestion, feeling less energized afterwards...etc.

Does this happen to y'all fellow dieters?