fitness plan without squatting, main goal is weight loss

My Post got removed from /fitness due to their rule about medical conditions. I don't want medical advice though, I need weight loss/fitness advice during a time of possible injury. I'd a aprreciate any input.

​

Hi guys,

First things first, stats:

I'm doing 5/3/1 for beginners, finishing up with week 1 of the 4th cycle tomorrow. I had to restart with weight lifting and fitness last fall after being in the hospital 3 times the year before which obviously stalled progress. I'm Male, 27, 5'9" (175 cm) , 187 lbs (85 Kg). My main goal is weight loss. I want to lose another 10kg, so roughly 20 pound. I started lifting a few years ago but never took it serious and it always was an on off kinda thing, some more serious and some off phases. I started with over 115kg/253lbs, so I already know how weight loss works in general ;). Right now I eat around 2000kcals per day with one cheat day per week and I'm losing roughly 500 g/1 pound per week, so it's all good.

​

In the very beginning of weight lifting I never cared about form and it probably has already taken its toll on my joints. For the last 1.5 years I made a conscious effort to improve on form. I think my form is okay but I'm as flexible as a brick, which is something that I believe is a hindrance for improving my form. Now about the squat:

When I'm doing squats, my knees hurt like crazy. The pain starts during exercise and persists, sometimes for a day, sometimes for some hours or other times, squatting does not hurt at all but my knees hurt a day after.

I was doing squats wearing tennis shoes (only gym footwear I own) for the longest time but I started doing them barefoot a few weeks ago in the hopes that it would fix things but to no avail. Last Wednesday was the last time I did squats and my knees hurt so much that I decided to stop squatting until I can see a doctor. When I'm stretching and squatting as deep as I can without any weight (so doing a 'third world squat') my knees already hurt from the bent.

​

​

So here's my problem: I shouldn't ignore this any longer so I first want to go to a doctor to know how fucked my knees already are. Where I live, the earliest I can talk to a specialist is in April though. I still want to reach my weight loss goals until then but I'm a one trick pony when it comes to fitness (read: weight lifting). I think doing 5/3/1 without squatting is nonsense and through this, I also came to think about my overall flexibility and form again. Should I perhaps start working on this before worrying about anything else? I want to emphasize that my main goal is still weight loss and not gaining muscle, which is secondary right now. I think that I would probably benefit from becoming more flexible. I can't do a third world squat without losing my balance for example and I could find many more examples of my inflexibility.

So what kind of plan can I do when losing weight is my main concern, knees need to be checked and flexibility is pretty bad. I still want to do a 'real' workout thrice a week, going to the gym and exhaust myself. And I would mind eating less than I already am during the week.

Sorry that this is all over the place, I already restructured this post twice ^^. I would appreciate any input.

submitted by /u/Coffeebender
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2ScgOqw

People who lost a lot of weight, when and how did you lose the tummy flap or is it still a struggle?

Hey all! If you have ever had that flap of skin and flab right below your belly button, were you able to lose it so you had a healthier flatter looking tummy? If so, how close to your weight loss goal were you and what did you have to do?

I’ve always been overweight, since I was a wee child, so taught, scarless skin will never be a reality for me ha. But the thing I’ve always hated about my body since childhood is that bit of tummy flab that droops over the mons pubis. Even though I don’t think it’ll ever be completely crease free, it’d be nice if it stopped getting droopier like a sad bag of water hanging off a countertop... I’ve lost 60 lb and am now 20 - 30 pounds from my goal. i’m hoping it starts lifting more the closer I get to a healthy average weight....

submitted by /u/muffin_fiend
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2Sey0fq

Ugh - Mini plateau discouraging!

I was on a medically supervised very low calorie diet (VLCD) from December 9th through January 17th. My calorie goal was 800 calories per day, and I lost close to 40 lbs during those 6 weeks, the first 7-10 of which was likely mostly water and glycogen.

On January 18th, my doctor suggested I switch to a calorie goal of 1200 calories per day, and I haven't had a single lb of weight loss since that day. I did have one cheat day where I ate 1900 calories. I am a 44 yo, 5' 11" male and currently weigh 218.7 lbs with an estimated % fat of 30.5 based on Fitbit Aria measurement. My full data can be found here: https://goo.gl/RYkMm5

Based on LoseIt calorie intake estimate and Fitbit calorie burn estimate, my average net cals/d for the past 7 days (-2487) is only a 14% reduction from my average net cals/d since Dec 9 (-2886), so I know I must be losing fat unless my logging accuracy is way off target. And my % fat trend (per Fitbit Aria) is encouraging. Plus I know I haven't had a bowel movement in a week or more despite taking Miralax the past 3 days.

Rationally, I know that if I keep walking 10k steps per day and eating 1200 cals/day, I will continue to lose weight. I am under no illusions about starvation mode or other such myths. However, seeing this mini plateau makes me want to switch back to VLCD!

submitted by /u/amin4791
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2Hvzb5F

When should I transition to my own plan?

So background; in high school/ early college my lowest weight was 230’s. I played football and then rugby in college. My mental health deteriorated in college and I became suicidal after years of horrible depression leading up to it. Finally after 2 long and struggling years I found a doctor who understood what my mental health problem and was able to help me fix it. In those years I was suicidal I stopped taking care of my body mainly because I was fighting for my life/will to live. In college and high school even when depressed I was active enough to keep my weight steady. Now that I am back to being healthy I am trying to get back to my former weight and live a better life for my fiancée and our future life. I have accomplished the weight loss by doing OPTAVIA diet but I am starting to want to switch back to eating normally and resuming a fitness routine. I struggle knowing where I should make the switch and what method I should use to do it. Should I do a low carb/CICO or is IF a good plan. For reference I am an endomorph body type, I know my fitness routine will be a lot of weight training and cardio on a bike or elliptical. I want to not only lose my weight I gained but get back my strength. In my prime DL: 550lbs, Bench: 225lbs, Squat: 375-400lb ish. Current age is mid 20’s. SW: 440lbs ; CW: 368lbs and I’ve been doing this diet plan for 3 months. Any help appreciate and sorry for the scatter brain post.

submitted by /u/RenegadeSniperX
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2sMovp4

Superfood Saturday: The Greatness of Garlic

Garlic has a reputation for warding off vampire attacks, but its real superpowers are in the many extraordinary ways it protects our health. The pungent herb helps reduce your risk of suffering from cardiovascular diseases, viruses and infections, and even cancer, according to a 2014 report by the National Institutes of Health. Keep reading to learn more about garlic benefits and how they can help your health and amp up the flavor in the kitchen.

When you eat garlic, you also get a concentrated dose of vitamins and minerals—just one of the . Better yet, it instantly jacks up the taste of many dishes, making them extra savory and so much more satisfying. Now here’s the best part: Garlic is a Free Food for everyone on a Nutrisystem weight loss plan, meaning you can eat as much of it as you want without slowing progress to your goal.

Ready to get this superfood working for you and learn even more about the many garlic benefits? Here are the details on why and how to get more garlic in your diet:

Nutrition Hightlights

A bulb (or head) of garlic has about 10 to 12 cloves—yet another one of the garlic benefits. Three of those cloves are enough to add a distinctly zesty flavor to your favorite meals. With those three cloves, you get 15 percent of your RDA for vitamin C and 17 percent of your daily need for vitamin B-6, which your body uses to metabolize protein and fats. A serving of garlic also provides you with significant amounts of vital minerals, such as calcium, potassium, iron, selenium and phosphorus.

Health Powers

Garlic, a member of the allium family of plants that includes onions, shallots and leeks, contains a potent compound known as allicin. It’s the source of the familiar garlic odor and taste. Just as important, allicin has been identified as a major contributor to the garlic benefits that assist in the health department.

Researchers who reviewed all of the credible scientific studies of garlic and allicin concluded that regular consumption of the herb helps reduce blood pressure and bad cholesterol levels and lessen the risk of suffering from the heart disease known as atherosclerosis. They also found that garlic has a variety of anti-tumor effects, including “tumor cell growth inhibition.”

Garlic acts as a natural anti-viral, helping to diminish the incidence and severity of colds, influenza (the flu) and other contagious viruses. It has also proven to be effective at preventing staph infections, salmonella and many different types of problems caused by destructive bacteria.

Buyer’s Guide

When shopping, choose fresh garlic bulbs that feel heavy and solid in your hand. The outer wrapper should be dry, papery and enclose the entire bulb. The cloves inside are typically yellowish-white, but some varieties may have reddish or purplish streaks. They all taste essentially the same and have no nutritional differences.

Garlic keeps for weeks in a cool, dry place in your kitchen. It’s easy to prepare, too. Just check out this short video on how to peel it simply and quickly.>

You may see jars of minced garlic in stores, often packed in water. While pre-chopped garlic may seem like a time saver, the flavor and aroma is much weaker than fresh garlic. Jarred brands may also have been bleached or treated with preservatives to keep the garlic looking bright on store shelves.

If you want to add a shot of garlic taste to your meal when you’re in a rush or have none on hand, you can use garlic powder, which is simply dried and pulverized cloves. Keep in mind that a quarter teaspoon of powder has about the same flavor as one fresh clove. Be sure to steer clear of garlic salt, which is three parts sodium to one part garlic powder.

Fresh Ideas

Garlic is an essential ingredient in many of our favorite foods, especially in Italian and Asian cuisines. Crushing or chopping the cloves releases the allicin, giving you both the great flavor and health benefits. Allow a few minutes for the compound to emerge before adding the garlic to any cooked dish.

Eating garlic does raise one concern for many people: bad breath (an aspect you may not consider as one of the garlic benefits). The sulfur in garlic can linger in your mouth, leaving behind a strong odor that makes some uncomfortable. Of course, you can brush your teeth and rinse with mouthwash after eating. But a traditional partner of garlic in many dishes, parsley, has been found to naturally counteract the odor. The green herb contains polyphenols, which break down the sulfur. Apples, milk and green tea are also effective.

Ready to enjoy more garlicky flavor with your flex meals? Here are four of our favorite garlic-rich recipes:

1. Air Fryer Honey Garlic Chicken >

A marinade of garlic, honey and olive oil sparks the flavor of tender, juicy drumsticks. With an Air Fryer, they’re ready to eat in minutes.

2. Lemon Garlic Shrimp Kebabs >

Skewers of sweet, succulent shrimp become even more delicious when bathed in herb-and-garlic butter.

3. Italian Chicken and Fall Veggie Soup >

Chunks of chicken, tender gnocchi and lots of filling vegetables such as carrots, turnips, and butternut squash make this soup a hearty lunch. The garlic gives you that authentic Italian taste.

4. Slow Cooker Garlic Herb Mashed Faux-tatoes >

Cauliflower softened in the slow cooker mashes like potatoes, while a hefty amount of garlic brings the satisfying flavor to this low-calorie side dish.

The post Superfood Saturday: The Greatness of Garlic appeared first on The Leaf.

from The Leaf http://bit.ly/2DdO9dz

6 Slow Cooker Recipes You Need to Try This Season

Day 1? Starting your weight loss journey on Saturday, 26 January 2019? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

submitted by /u/AutoModerator
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2CQGY8C