South Beach Diet

[Kohan]

Bulk muscle is a pain in the ass to build. Diet, heavy weights, overloading, etc goes into it. Light weight and high reps will do just fine and you won't become an Amazon woman.

Did someone mention Amazons?

http://img213.imageshack.us/img213/6...ter1978dw3.jpg

All right, maybe she was too thin to really be an Amazon, but you can't say you wouldn't wanna be caught up in her whip.

[GeneJackit]

Weight loss is a great goal, and I would reiterate the points made about the calories vs calories out...its more difficult than that, but that is the basic idea lol. Weight lifting is a great tool as well, but i wanted to make a bigger point b/c you may be worried to be too muscular or something...honestly, lets not go nuts...if you are just starting out you got a LONG ways to go before being a body building champion lol. Besides, which problem would you rather have? Being too "fat" or being too "fit"

[Serif]

5. Kind of some retread, but just try to build habits/lifestyle where food isn't an option all the time. eating a light dinner then having a busy night out, having a good breakfast then going on a long hike and not eating till dinner, watching movies in bed (unless you're George Costanza).

I whole heartily disagree with this one.

You should be eating every 3-4 hours, I generally try to stick to 3 hours when I am training or feel like I need to lose weight. Eating a healthy breakfast is good, don't get me wrong, but going on a long hike and not eating until dinner is horrible. Should have anywhere from 5-7 meals a day, it isn't hard if you think about it.

5-7 meals a day with 300 calories is anywhere from 1500 - 2100 calories. Which is where everyone is trying to reach, 1500 calories.

When I was in college everyone knew me on campus as the guy who always has a gallon of water in his hand. I haven't drank any carbonated products besides beer or mixed drinks. Last time I had a glass of coke/sprite/etc., was 8th grade?

Try to cut back on meats but you can always stay with seafood. Look for whole wheats/grains in breakfast food or anytime you have to eat out. Most pasta restaurants have an option of going whole grain for a little extra, just do it.

Also I believe you have two options when you are wanting to lose weight:

1. Build muscle first and then go after weight lost
2. Lose weight first and then go after muscle

I personally like losing weight first and then going after muscle, of course on your adventure of losing weight you will gain muscle.

I would advise swimming for an exercise so you don't put too much pressure on your joints too quick. Once you can swim pretty well and build endurance in it, I would recommend either running/rowing/biking.

[BunkMonk]

In my opinion, the SBD can be a great way to start out losing weight. It is what I tend to fall back on when I need to lose some chunkiness.

The first couple of weeks can be a bit rough as you're cutting out almost all carbs and sugars, but the purpose of that is to try and get rid of your cravings for all of those nummy things. With me, I tend to get headaches the first couple of days, but after that it's all fine and dandy. The joy of this is that you will normally lose a good chunk of weight in the beginning. I think each time I lost about 8 lbs the first week. YES, it's mostly just water weight, but it's great encouragement to keep going.

One of the things I really like is that it's pretty structured. You have your list of good and bad foods (common sense foods, really). And the book has lots of tasty recipes. I am complete shit when it comes to coming up with healthy ideas on my own, so I lived out of that book for a long time.

I know some people who go on this can lose weight just by following the eating plan, but I wasn't one of those people. Before my wedding, I was sticking pretty religiously to phase 1 (I know you're supposed to move on to phase 2 eventually, but I absolutely lose it when it comes to bread and pasta) and jogging maybe 3-4 days a week. Now by jogging, I mean for maybe 15 minutes TOPS, and jogging/walking. Was also doing some arm toning videos and maybe 80 assorted crunches a day. It did wonders! I think a lot of people get discouraged when they feel like they can't put in a good 30-60 minutes of exercise, and so they just write it off all together. Don't think like that! That wee 15 minutes of jogging I did gave me a nice ass

And as said by others, drink lots and lots of water. I hate water. And I hate even more having to run downstairs to the potty every 30 minutes, but it's extremely beneficial to the weight loss process.

Anyhoo, I'm sorry if this doesn't make much sense. I've been in a rambling mood all day. >>

And with that said, just hang in there and good luck! I think I'll be right next to you in this whole process as the holidays whooped my bum

[Stiker]

Also I believe you have two options when you are wanting to lose weight:

1. Build muscle first and then go after weight lost
2. Lose weight first and then go after muscle

I personally like losing weight first and then going after muscle, of course on your adventure of losing weight you will gain muscle.

Highly agree with you here. Personally for me, as I was gaining weight, I was (obviously) becoming more out of shape. Really hard to build any kind of muscle really when I can't push myself harder. If I can't barely do any strength exercises, I pretty much feel like I'm wasting my time to a point.

[GeneJackit]

You need to seperate "building muscles" from like, "bulking up" (i guess.) You do wanna build muscle mass, b/c if you are overweight not only are you a lot more fat than muscle, but those muscles are incredibly weak. I think best thing for a female would be exercise with light dumbells while walking (2.5 lbs). Also, if you have access to a lap pool that is a great work out b/c of the considerably less stress on the joints...i know that has been said prior, but you really dont even need to swim...you can walk the laps as well; it builds nice resistance training and lessens the stress. You need balance, but in actuality you arent (physically) only going to do cardio without building muscle mass b/c it takes a lot of effort to lug around that weight...hence you will also burn a lot more calories starting out.

[BunkMonk]

Something to keep in mind: as you start building muscle, you may at first look like you're bulking up.

I remember when I started toning my arms (used 3 lb dumbells), I got a tad alarmed as they started looking all beefy ._. I could be VERY wrong here, but my thinking was that since the muscle was forming under my flabby arms, it just puffed out whatever fat I had. But as I lost weight and continued toning, they ended up with a nice lean look. Just have to push through that awkward phase and then things will balance out.

Again, that could be complete BS, but it made me sleep better at night

[Ryany]

The number of reps don't tone you.

A low bodyfat percentage does. (having more muscle also helps too)

Muscle is a lot more dense than fat, so more muscle = less size for your weight.

[Ruiner]

The number of reps don't tone you.

A low bodyfat percentage does. (having more muscle also helps too)

Muscle is a lot more dense than fat, so more muscle = less size for your weight.

This. The idea that high reps with low weight will make you looked toned is a myth. All that will do is build muscle endurance instead of strength. However, your body's outward appearance will look the same. Nutrition is what builds bulk, not lifting. If you keep your calories low and lift, you will not get bulky.

[Shiroken]

Friend did it, started at I think 230. and has lost about 50 in the past 2-3 months?

[Posterboy]

Based on your location, I'd say that the 24 hr fitness on Palomar Airport Rd. would be a good gym to consider joining, I go there myself and during the day it isn't too crowded, after 5 though it can get pretty hectic... If you have the money a personal trainer is totally recommended, I went from 280 to 240 in about 6 months, and I feel way better now in general. What previous posters have said is 100% true, it boils down to calories consumed vs calories burned. I don't know what your current activity level is like, but increasing it even just a little while cutting stuff like non diet soda, tiny garnishes like sauces or cheeses really adds up. Good luck in any case!

[Ksandra]

I am going to 24 hour but not the one at palomar, that one's farther than the one I'm going to. I did use to have a personal trainer about two years ago, so I know what to do with like weight lifting and stuff, but she was way to psycho crazy when it came to food for my tastes, which is why I am still at a loss. If she had her way I'd eat fish and fish only and I am not a fan of fish unless it's sushi or shell fish. ><;

[Talus]

How many calories you need depends mainly on a few things: your activity level, your lean body mass, and your goal. 1500 calories a day is not the be-all, end-all target for most people. It might work for teenage girls and frontmen for rock bands, but if you're moderately active and over 150 lbs like most people are, you'll probably need to clock in closer to 2000 calories.

If you're Michael Phelps, you need 10,000 (like they mentioned so many freaking times in the Olympics).

As others have set, to lose weight, calories out > calories in.

My other bit of advice for losing weight is get a good night's sleep. Studies have shown that people running on a sleep deficit tend to put on weight, particularly in the middle. I don't have the cites handy but I can look them up. I think what it comes down to is increased stress, and if you aren't sleeping, you're eating. That's not to say you should sleep all day, either.

[Churchill]

meat is goods

[Stiker]

My other bit of advice for losing weight is get a good night's sleep. Studies have shown that people running on a sleep deficit tend to put on weight, particularly in the middle. I don't have the cites handy but I can look them up. I think what it comes down to is increased stress, and if you aren't sleeping, you're eating. That's not to say you should sleep all day, either.

I can vouch for this. My sleeping habits are awful and it definitely affects my weight. Better I sleep, the better my diets/workouts seem to work. The worse I sleep, it seems to hinder the whole process.

[volcanicweather]

I think the morale of this thread is there is a ton of diet information available and so many ways to go about dieting, but the key is picking a diet which works for YOU and sticking with it.

In reply to the person who said you should cut garnishes / cheese, this is not entirely true. There are several different types of cheese which are a very healthy part of an everyday diet and many garnishes which are fat-free and really enhance the flavor of some rather bland food products. The key is just being smart about what you eat and put into your body.