FatMonsterA's Journal, 25 April 2014

If you're serious then the advice I have for you is to take it slow. Set yourself a goal of 18-24 months. I will explain why. 1) Don't go cold turkey and eat only salad etc. You will crash and binge. Set goals to only eat junk food three times a week. after 2 months cut down to twice. etc. In the meanwhile add healthy food. Plenty of websites for this to guide you - go to the bodybuilding sites. They're the best and those guys have the results. DO NOT go for Meal Replacement Shakes (MRP) like Herbalife, USN Ultra lean etc That said. An MRP every now and then is ok because sometimes you will be in a rush. 2) You HAVE to start exercising. Not expecting to see you run a marathon in a year but you must increase your activity levels. Start slow first. Go for long walks. Try and improve on times. Maybe get a route with a nice hill or two and really push it up those hills (kinda like HIIT) As you get fitter you can add intensity to your exercise routine. Eventually (8-12 months) join a gymn and incorporate a weights regimen. Light weights high reps. Supersets and dropsets (google this and educate yourself) Mix up the weights to continuously shock your body. Do cardio AFTER weights - this will burn more fat and boost metabolism. Alternate HIIT and long sessions. Here you must drink a 100% Whey Protein shake straight after your workout. This will help you boost your metabolism and with recovery. 3) When starting to gymn - Back to diet. Use the harris-bendict or Katch-McArdle formula to calculate your calorie requirements. Aim to eat a deficit of 300-500 kCal and exercise off the rest. Eventually aiming for a total deficit of 1000kCal per day combined. Plan & Log all your sessions so you can track improvements. This is also a good motivator because a session planned the night before is less likely to be skipped than not planning a session. It also saves time allowing you to maximise efficiency. i.e. You don't stand around like a lost fart trying to figure out what next. Always have a back-up exercise or two incase the one you planned is busy (i.e. maintain intensity) By now the weight should be dropping, but only if you're sticking to this. Adjust calorie intake accordingly. I would suggest getting a personal trainer at the gymn. Don't just go for the buffest MoFo, ask for qualifications, references etc. A person that says, I can squeeze you in today maybe a bit shaky. A person that says should have an opening but if you don't play ball I won't keep on training you is the one you want. Also - they're not there to be your friend and confidant. They are there to push you. Not that you can't be FB friends. Now for the part you are going to like. Once (and only once you are training 3-5 times a week) in the gymn and eating clean it is IMPERATIVE to have a cheat meal once a week. IT serves as a reward, but more importantly it raises leptin levels which puts your metabolism into overdrive. Just by changing your eating you should drop weight initially but this will slow down and you will have to exercise to maintain. This is natural so don't get despondent. Change your routine regularly (also helps not to get bored). DO NOT buy any fat loss products or fat burners. The ones you are going to get are useless and the ones that work - will kill you (and are generally illegal) they are used by competitive and experienced bodybuilders to drop BF% into low single digits. The temptation will be there and people are going to try and sell you lots of crap but they DON"T WORK - if they did, there would be no fat people. This is going to take time because you have to reprogram your metabolism. Also, you didn't get fat overnight so can't expect to lose it quickly. Lose quick - gain quicker. Lose slowww - gain even slower. But, for the real kicker. The lifestyle you know now. Is over. Once you have lost the weight you can't go back to it. Nor should you want to. You will have "friends" try and tempt you. Ditch them. They're not real friends. Make new ones who will help you on your journey. Don't "hope to pull this off". Then you've already failed. This is going to work. It is going to be hard. It is going to be painful. You are going to hate yourself. That is only the monster in you that doesn't want to change. That is why I say small steps and slow. Good luck.