Dropping weight and improving overall health

Short story. When I active duty air Force I was a huge gamer nerd. When I, quit games cold turkey and picked up a road bike and rode to work every day 6miles each way, with no other physical activity besides occasional mtb, I lost 25lbs in several months and took 3 minutes off my 1.5m run. I got it down to 10:00 flat and got a 90 something on my PT test. Shortly after moved to SC and didn't ride for 7 years...

 

Trying to find a suspension fork for an older frame is a PITA. Most steerer tubes on modern forks are tapered and, depending on age, your Klein is either a 1" or 1-1/8" straight headtube. Oh, and most use 15mm axles rather than QR now so your wheels won't work. And you'll have to get a front disc brake. You'll have to find a used suspension fork somewhere. I'd just tune it up and ride it fully rigid (and yes...that's what she said.)

 

If service to your country isnt enough why even re enlist. Lol kidding good luck and fly fight and win

 

Intermittent fasting is doing the trick for me. I'm 5'8" and weighed around 200 pounds a little over a month ago. Today I weighed in at 184. I just came back from a 3 day vacation to New Orleans where I ate a stupid amount of food. I was scared to step on the scale because previous me would have easily gained at least 5 pounds from all the food I ate but I actually lost .5 pound from when I left. Yes I did do a lot of walking but still.

I give myself 4 hours to eat, noon to 4pm and then go 20 hours without eating. It's a little extreme but I was motivated. I'd recommend a 6-18 hour schedule. Do that with some form of working out and start watching the pounds melt off. I don't do keto, meal prep or anything like that. I just don't eat crap. Once you start seeing the scale drop, you'll be surprised how motivated you get. That will make you look forward to working out.

Oh and also find some good music. Good luck.

 

I mentioned this earlier but I take these in the morning to keep myself from eating at my desk all day. Works for me. My sister says it doesn't work as well for her. Might be worth a try though.

https://www.amazon.com/gp/product/B00QKGAOSQ/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

 

(not sure why you seem to be ignoring my posts)

People clown but I was 300lbs+ and lost over 75lbs plus it changed my life. If it's a cult I drank the (sugar free) Kool-Aid. I can't recommend it enough.

 

That's awesome that you were able to do that. I just don't think it's everyone's cup of tea.

 

How do you know? Have you tried it?

 

OP, I think you’re on the mark with your approach. Start simple and then maybe consider some other initiatives (fasting, keto, crossfit, etc).

I’d start with a work up at the doc’s office. From your family history and your hypoglycemia you want to get a handle on that issue and know what your body is doing. Cutting out the simple sugars as you noted will help with the blood sugar drops, foggy feeling, hunger spikes, etc. and it should have a big start on the weight loss. If you can go cold turkey on the carb sources you listed, great. But ween yourself if needed so you don’t cave. Dial it back, cut the juice with seltzer, etc if you need to. Making too abrupt a change can undermine success.

The calories in/out is an oversimplification. Insulin is also a fat storage hormone, so those carbs and sugar spikes are likely increasing fat storage, and possibly contributing to insulin resistance. The type of calories can matter as much as quantity.

Whatever exercise regime you start, change it up. The human body is an incredible machine and it adapts to workloads as a means of self-preservation. I can’t tell you how many people I’ve known that complain about not losing more weight after starting an exercise regimen. It’s because they do the same slow slog day in and day out.

Ease into your running to avoid injury. Start with walking and add in short periods of jogging, and progress from there. When you are running the full distance add in intervals where you increase the pace or even sprint for a short distance, recover at a jog and repeat several times during the run. You’ll see better fitness gains while also burning more calories and increasing your metabolism even after the workout.

Add muscle mass through strength training and you’ll burn more calories, even when doing nothing. So mix up the workouts; it keeps it more interesting and pays more dividends.

Good luck

 

I'm stoked you found an activity/lifestyle you're into! Just had to take a swipe when you just dangled the bait

 

Dude that is awesome! I am more motivated now than I have been in the last few months and the last few attempts at dropping weight. I don't know if I could do the fasting, but I might just do small snacks here and there so my blood sugar doesn't flip out.

 

Man this is a really well thought out response. I'm pumped up to get my body back in order and where it needs to be. This is probably the lowest I have ever been in terms of physical condition, and I attribute that to complete lack of activity and not consuming what my body needs. I think I'll be able to level out my spikes and drops just through diet and exercise by making my body more efficient and just not consuming foods that make my sugars flip out.

 

Coke works... according to the girls in Scottsdale

 

Modified the OP and changed the title to better reflect where this thread is heading.

Just gotta send it!! I think that is frowned upon though.

 

On the subject of purely body composition (IE) fat stores It's all about energy balance you don't have to cut out any food group to loose weight the research has proved that time and time again. As long as your in a energy deficit you will loose weight there is no question about that. Carbs do not make you fat over eating does there is no magic method to weight loss if you eat less energy then your burning you will loose weight.

Check out these sites for a but load of info.
https://3dmusclejourney.com/podcast/
https://www.biolayne.com/
http://www.strcng.com/
https://www.muscleforlife.com/

 

As someone who did crossfit for 5+ years and did crossfit comps, I think I have some room to speak... Crossfit for a lot of people, a great way to change your life, for the good and bad. I really enjoyed the crossfit community that supports you everyday and in every workout. It helped me push thru some dark parts of my life where I came back to the box after losing a family member or whatever and they were like my second family. With that said I also had a hard time wanting to spend $150 a month to workout in a class with 15-30 people and not really feel like the one coach was able to watch us all. Because of that some people that I worked out with got injured, my wife included. As a 3 sport athlete in high school it was something I could do to get a workout and still feel those competitive juices flowing. I have branched off to strictly do Olympic lifting and will occasionally stroll into my old box from time to time to hit up a workout but don't ever plan on "getting back in the crossfit game".

I currently am about 15lbs more then I wanna be (5'10" 200lbs) but I also haven't been able to do anything since june 16th after hurting my shoulder @ work and having surgery in October but as soon as I get the ok from the Dr I plan on starting to row on my rower and do some sort of lifting with my oly bar and bumpers at my home

 

I think a lot of the basis for the joke that started us down this road came from a few years ago when Crossfit took off like wildfire, and every corner seemed to have a box on it, touting "questionable" methods. Like doing weighted squats on top of an exercise ball and stuff. I think a lot of that has settled to the bottom and the more "legitimate(?)" routines have taken hold.

 

I wasn't taking sides and if I was I'm saying the same thing you are that its not for everyone BUT it is a damn good fitness lifestyle if you find the right location and stick with it..

 

I wasn't taking a side either. I was just making a joke about how crossfit people like to talk about crossfit.

 

I sometimes talk shit about it now too.... It did help me get in the best shape of my life back in '13 and '14