Weight Loss Tips *UPDATE DDP YOGA STARTED!*

Since you have leg issues, cardio is out of the question. Keep drinking the water. No soda. Not even a gatorade unless it's a G2 with less sugar. Get your sugars in the morning for breakfast, like fruit. Snack on the right stuff to boost your metabolism throughout the day. It's good you're eating smaller portions. You have to train your body to get to used to that. Believe me, I have a huge appetite. I'm italian and our entire culture is surrounded by food.

It really just comes down to calories taken in vs calories burned. You wanna cheat and have a big mac? Go ahead, but be prepared to work your ass off. If you can't do cardio, do a lot of upper body exercises to get your blood pumping and metabolism going. Do low weight and lots of reps though so you can tone you chest.

My chins thank you.

My extremely brief opinion on fitness/nutrition in a nutshell posted a few weeks ago:



Slow/steady fat loss from caloric restriction while lifting heavy to preserve muscle, tbh. Keep protein high. Get enough micronutrients.


Source- Former 330.5 lb manplanet, now ~210 lbs [6'1'', 'lifting' for almost 2 years, a little doughier than I wish but still in the 2nd best shape of my life], hours of watching Lanye Norton videos and surfing sites like r/Fitness and PaleoHacks.







Yep. Calories in and calories out.

Now, on the Big Mac, sure, having one once in a while is fine as long as your overall calories are in check.

I would advise against the ' "work your ass off" in order to counteract bad food choices ' mentality because then exercise can be seen as a punishment. Fitness is something that should be enjoyed. It should be seen as a fun hobby. Besides, it's always easier to just not eat something that it is to 'burn it off'. So, yeah, if you want a Big Mac extra value meal, you can have it. Once in a while. If you can fit it into your macros.

I would also advise against the idea that you have to do low weight and a lot of reps to "tone." "Tone" only comes from having a high muscle mass to low bodyfat ratio. Do high reps increase muscular endurance? Sure, of course. But doing low weights in order to get a "toned" look isn't necessarily an optimal strategy.

I would honestly say to do some heavy upper body work in order to preserve muscle while cutting calories and body fat.

Keep that protein high.

Watch out for unnecessary, empty carbs (wheat [bread, pasta, etc], sugar [soda, juice, candy, etc]).

Watch out for unnecessary dietary fat. There is nothing inherently wrong with saturated fat; I would suggest cooking with coconut oil [things like eggs, chicken, etc), and heck, have a spoon of peanut butter once in a while to keep you full till dinner time if you need. That being said, fat IS denser in calories, so don't overdo it. And of course hydrogenated fat/trans fat is terrible. Main thing to take away from this long windy paragraph is the fact that dietary fat isn't necessarily evil, but watch out if you're trying to keep your calories in check.



Here's a fitness/nutrition post that I made in February Check out that r/fitness FAQ, for real.







Now, with your issues with leg pain, I would suggest the following (copy+pasted info that I gave to a gentleman who was having ankle surgery):

If you improved your leg strength you might not have problems with your tendonitis.

For your joint pains, try milk thistle and omega 3 + 6 fish oil. Google them if need be.
Exercise what you can. I would suggest doing weights, and exercises like squats, deadlifts and bench press, but 2 of those you can't do. But they are the biggest burners of fat for your metabolism. You'd not only lose fat, but gain muscle AND expose your ab muscles at the same time.

Try lowering your carbohydrate intake, and try oatmeal - seriously helps because you feel fuller and won't want to snack. Always go for sugar free products, and not fat free like the masses believe.
Fats are easily digested and are used for fuel, and NOT carbs. If you don't use carbs for fuel, guess where they go? They get converted and stored as fat in your body. This is something not many people know.

I've both lost & gained weight throughout my life & when at my healthiest...it is 85% diet

if you drink milk - only fat free and not too much

a lot of water is great, but not during meals (just has a weird impact if being consumed while eating)

eat salmon as part of your regular diet...as many raw vegetables as possible (spinach, kale, carrots, etc.)

no rice, it will bloat your belly

many guys just have larger chests, including me...don't go crazy on building muscle there

juicing will help with getting enough veggies - I use a breville elite juicer...kale, asian/sweet cucumber, green apple, lemon, & ginger ------- or strawberries red apple & lemon

no fast food or anything fried goes a long way...as little butter or bread as possible

you want to build metabolism up by working out when you can, but I have issues that stop me often & if you can at least walk, an elliptical machine is something that doesn't bother the back/knee for me at least, it kind of allows me to do stuff without pressure on any body parts

chest is also said to be problematic with chemicals in plastics/foods with water...which means they say no bottled waters, or frozen foods; no cabbage (I'd still stick with brussels sprouts though - many health benefits if you don't easily get gout)

push ups work well - but can be painful on the wrist if health issues...on the knees can relieve stress, or standing against the kitchen counter where you can do them at a much, much less painful angle & if you go slow...you'll feel the same impact on your muscles

I got it today. Is it difficult? I just got to find the space to do it without being bothered.

Tons of pot.

My exercise and weight loss philosophy goes like this...

It's 4 wheels on a car....
Diet
Exercise
Water
Rest

- Diet is a huge part of it so here is the best thing I can tell you PLAN YOUR MEALS.... I spend almost my whole Sunday cooking healthy food for the week.
- Water Water Water- I drink up to the equivalent of 9 bottles a day... Am I pissing all the time? Absolutely, by the evening your urine should be clear.
- EGG WHITES these are great I have them for breakfast almost everyday.....and If I have a late night craving I go for the egg whites.
- Cucumber and watermelon are great to snack on too. Your body burns more calories to digest them than what they have.
- DO NOT DRIINK YOUR CALORIES- Soft drinks, juice, milkshakes are packed with sugar and that makes you FAT
- DO NOT EAT CHIPS- Lets face it chips taste amazing. I love them but they are terrible for you... If it's crunchy an in a bag, stay away.
- Join a Gym being inspired will help you, and start lifting those weights to burn that fat.
- Knee problems try doing cardio on an elliptical or a bike or the rowing machine climb as much stairs as you can.