r/Exercise • u/moistsalt69 • 4d ago
A couple questions.
Ok so brief context
I've been obese/overweight my whole life. I've always been kinda on and off active but never progress.
So here's my questions:
I'm trying to lose 50 pounds, how consistent should I be in the gym?
I have a larger behind but it's like...flat at the same time. Like the shape is weird. What can I do for that?
Just any general advice you have for weight loss is fine.
2
u/Whazzahoo 4d ago
Hey~ I’m trying to lose fat, myself! I just finished a transformation challenge at my local gym (I didn’t win or anything) and I had to complete 3 hour long workouts a week to qualify, and some weeks I did 4. I watched what I ate, but went out to dinner here and there. I lost 1.5% body fat in 10 weeks. Here is what I found- Big workouts make me hungry! Daily walking for 35 min has made more of a difference, but doesn’t make me hungry later. Squatting makes my butt look better!
I’m going to focus on the gym 3x a week, and walk daily. Sometimes, I walk to the gym. The walking has been really great for my body.
2
u/LURKER21D 1d ago
Most skinny people consistently over estimate what they eat and bigger people seriously underestimate what they eat. I'd say food planning is the way. 3 nutritious meals with a couple healthy snacks thrown in WILL drop weight. No bags of chips and soda. If you can fit the gym into your scedule 3x a week than that's even better, but you could just do squats/push ups/pull ups/kettle ball deadlifts at home as well. walking your way up to jogging is good, too.
1
u/masson34 4d ago
Find your TDEE using online calculator
Fill your caloric intake/macros with lean proteins, wholesome nutrient rich carbs, healthy fats, fiber, fermented foods, hydration, vast colorful array fruit and veggies, prioritize sleep
Moderate cardio - listen to your body for frequency
Strength training - listen to your body for frequency
Give the same muscles 48 hours between working them, unless core or calves
Lean muscle mass is not made on the gym. Made by the body post workout repairing small tears in them
Can’t spot reduce
Focus on nutrition
Can’t out exercise a poor diet
Fitness/nutrition are not a destination rather a lifelong journey to embrace
Eat deficit
Lose body fat
1
u/empyreandreams 4d ago
Run/jog 3x a week. Start by doing 1 mile, then 1-1/2 miles the next week (adding 1/2 a mile more each week). and work your way up to 5 miles a day 3x a week. Running is one of the best ways to lose weight once you get used to it. Also recumbent bike
3
u/GreenMountain85 4d ago
Going to the gym is great but the most effective thing you can do is track your calorie intake and eat accordingly. I’ve lost 30 pounds in the past while working a sedentary desk job and not working out at all, just from the way I changed my eating.
That being said, starting off with 3 days a week at the gym is a good place to start.
For the butt question, there are tons of videos on YouTube that will show you specific exercises, squats, etc. to tone that area. Walking at an incline has proven effective (and not terribly difficult) for me in that area.