Originally Posted by shiruke-angela
I'm really trying to get my old figure back. But I just can't seem to lose enough wait or gt enough muscles.
I used to be really thin with no tummy. But after my mother got cancer, i got depressed and started eating to feel better. (I know, bad idea).
I want to be healthy and comfortable in my cosplays again but I just can't seem to hold on.
I used to do 2 different sports, 4 times a week and rarely ate a thing.
but now I can't find time to sport due to my busy schedule and my body Always graves Sugar because of the eating when I was depressed.
Anyone got tips on how I can still hold on to diŽting? I'll be able to hold on for a few weeks, but start eating sugary stuff again then. espeacially at stressy moments. (and excuse me if I made some errors, my english isn't as good as I want.)
Both proper dieting and exercises are necessary if you want to lose or gain weight the right way (and at a fast rate). Stopping any of these or "cheating"/taking a break can easily ruin all your hard work in the past. You MUST be 100% consistent. Especially with your diet, so it's good that you're trying to find ways to keep your diet consistent (because it is necessary).
I'd recommend intense cardio (interval sprinting, swimming, biking), and not so much jogging or slow motion cardio. Weight training is important too. It's always good to get a gym buddy who can spot you and/or someone more experienced who can teach you correct forms and techniques. All of this will boost your metabolism, which will cause you to burn more calories at a higher rate (and with the right diet changes, you will need to eventually take in more health calories in order to continue your progress)
-Don't spend too much time at the gym. It's better to have one to two hours of an intense work out versus 3 to 4 hours of long over drawn workouts because of talking/being on your phone too much, etc. Don't do the same motion work out with multiple machines or free weights. Your body will burn calories and at a faster rate right after your work out and last through out the next day(s).
-Dedicate each gym session to specific body parts. Example with my current set up:
Weekend: Rest days
Not saying my set up is the best, it's just works out for me. So your set up should be something that works for you, with both rest days and days that focus on fewer body parts that are more intense within a short period of time.
-Higher repetitions and be consistent about it. Example: 3 sets of 15-20, or 4 sets of 10
-Drink plenty of water (on average most adults should be going through 17 to +40 ounces of water within roughly 1 to 2 hours of an intense workout). This is pretty dependent on your metabolism and body weight now that I think about it...
-Get plenty of rest (right amount of sleep)
-Develope proper, controlled breathing while doing any kind of exercise. When you apply force to push or pull you exhale. When you bring your weight back down or release pressure, inhale.
-Make sure your form is PERFECT with every machine and free wight exercise you do. You're wasting your time if you don't have perfect form (your muscles wont develop properly with bad form and you can easily injure yourself. Do research or find someone you know has good form.
-Stretch before your work out(s) to avoid possible injuries. Injuries are common and easily happen cause of lack of stretching, poor form, and bad technique. These injuries can easily set you back from your progress and goal(s) for a month if not more :c
A lot of the above posts are great advice, but to add on. . .Your diet needs to either be strict-no cheating, or you might as well not bother trying to lose weight. A month's worth of good dieting can be easily ruined if you cheat here and there (regardless if you're trying to lose weight or like me when I was trying to gain weight).
Good dieting is both more expensive and time consuming, but well worth it.
-I would recommend preparing all your meals in advance (example: Prepare your breakfast, lunch, snacks, and possibly dinner in advance, especially if you're not a morning person and dont like to make yourself wake up early).
-Have more meals that are proportionally smaller than what you would normally eat. Example: Eat every two hours, but in small portions.
-Know what raw food you're going to buy or prepare (95% ground beef, nuts, berries, chicken, avocados, broccoli, olive oil, etc)
-Drink plenty of water
-Don't starve yourself
-Change up your diet, but keep it healthy. Your metabolism, at least for me it did, is going to eventually adjust to how you're eating, you need to confuse your body and try different things (this applied to working out)
-Make your food appealing and fun to eat. You must enjoy what you're doing. If you're serious about what you're doing then you should go out and be passionate/smart about it
-Calories: Low calorie diets are fine if you're not exercising, but if you want a muscular physic and doing weight training/running (no one likes a sack of bones), you will eventually have to take in more calories (good calories of course). As your body increases its metabolism as a result of good dieting AND physical training, your body will have a higher demand for calories as a form of energy so you can continue to grow (fat reduction and muscle mass increase). This doesn't mean you should find a burger with 2,000 calories, it means you need a health meal that you've been eating as part of your diet containing 2,000 calories, so your source of more calories needs to be from healthy meals. There are various sources of high calorie foods which also have 'Super Fats' (takes away bad fat and gives you good fat). Yes there is such a thing as "good fat".
-Finally. . .constantly think about what you're aiming for, especially if you're tempted to eat something you know you shouldn't be eating and would ruin your diet. If you don't have the resolve to sustain a constant healthy diet, then you should question yourself about why you're doing this and if you really want it or not.
Originally Posted by Antifreeze
I want a muscular look myself, my father REALLY screwed me up as a kid, but truth is that I would rather be strong than skinny. :P as they say, strong people are more useful. My poor uncle knows that he cannot compete with me. He tries, but at the end of the day his thing is that he is skinnier than me and that is all he can say.
Vengeance is always a good reason to do something.. just make sure that you set other goals once you get the hang of things.
I felt the same way a few years ago when I started going to the gym, being under weight really sucked :l, being weak sucked even more. Weight=power.
However being skinny or skinnier doesn't necessarily mean you're weaker (not talking about underweight). One of my current gym buddies weighs about 35 pounds more than me (and he's not over weight), and his 3 sets of 10 for squats, benching, and deadlifts are +90 pounds less than what I do. His level of body fat is higher than mine (he doesn't look fat though), but his potential is greater than mine if I leave my body weight as is and he continues to work out and eat the way he has been.
Also the whole thing with vengeance, I personally believe it's definitely not a good reason for anything unless, like you said, you have other set goals to keep you going after. . .whatever your vengeance is about .___.