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Unread 12-18-2014, 02:01 PM   #1
nacheswheelin
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Time to get in shape.

I have a couple pieces of equipment that I bought. I bought a used bowflex and an exercise bike for legs and cardio. I also have a punching bag. Looking for some recommendations on exercises, sets, and foods to help burn fat.

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Unread 12-18-2014, 05:56 PM   #2
blubaru2002
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Eat nothing but meat, fruit, and vegetables. You'll burn a lot fat. Results guaranteed.

Use the bike 4 times a week. Each workout for at least 30 mins.

Use the bowflex 5 times a week. Don't skip leg day.

This will get you ripped no doubt. :-)
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Unread 12-18-2014, 07:12 PM   #3
nacheswheelin
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Quote:
Originally Posted by blubaru2002 View Post
Eat nothing but meat, fruit, and vegetables. You'll burn a lot fat. Results guaranteed.

Use the bike 4 times a week. Each workout for at least 30 mins.

Use the bowflex 5 times a week. Don't skip leg day.

This will get you ripped no doubt. :-)
Ok thanks for the advice
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Unread 12-19-2014, 10:15 AM   #4
mtnmarc
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I'm not too familiar with bowflex systems, but I'm sure you can set up a decent program for what you need.

It depends on what your goals are.

Best thing I did to lose weight was watch my calories, eat greens, and run 4 miles 4 times a week. Results willing come if you still to a plan.
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Unread 12-20-2014, 01:31 PM   #5
nacheswheelin
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Quote:
Originally Posted by mtnmarc View Post
It depends on what your goals are.
I want to get healthy, im overweight now and I dont want to strain my back or my knees anymore. So the plan is to lose weight and slowly build muscle.

What about milk and dairy products?
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Unread 12-21-2014, 04:57 PM   #6
blubaru2002
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Quote:
Originally Posted by nacheswheelin
What about milk and dairy products?
You don't need them. Period.
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Unread 12-23-2014, 07:05 AM   #7
festerw
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Use MyFitnessPal, track everything you eat and drink. I've lost 40lbs since July using MFP and a FitBit with another 15lbs to go.

I run usually 2.5 miles 5x/week and that's it since my job requires plenty of lifting.

Short story is burn more calories than you eat, doesn't matter what you eat. Obviously some things are better than others but for weight loss more out than in is what works.
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Unread 12-23-2014, 10:18 AM   #8
nacheswheelin
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Just downloaded the myfitnesspal. Thats a pretty cool app, I didnt realize just how many calories I ate for breakfast. Thanks for the advice.
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Unread 12-23-2014, 10:37 AM   #9
festerw
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Yup it's very surprising to see what some of the things you eat have for calorie content. I figure I was between 3-4,000/day and now I'm down to around 2,000 most days.

Best advice is to not get down on yourself if you go over, you can't be perfect every day.
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Unread 12-23-2014, 01:55 PM   #10
nacheswheelin
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I must have been in the 3k-4k range myself. My usual breakfast alone was 1000 then lunch was 1000. So between dinner and all the beer, I must have been up there. Im going to shoot for 2500 a day and try the meat veggies and fruit.
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Unread 12-24-2014, 01:18 PM   #11
nacheswheelin
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I cut my breakfast down by 250 calories today, if i would have counted the milk I cut out it would of been about 400 calories cut out.
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Unread 12-24-2014, 08:31 PM   #12
pentastarguy
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did you get the book with the bowflex that shows all the exercises ?
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Unread 12-24-2014, 09:23 PM   #13
nacheswheelin
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Quote:
Originally Posted by pentastarguy View Post
did you get the book with the bowflex that shows all the exercises ?
Ya i did, theres a lot in there. I am going to use JeFit for my workout routine. It has a decent begginer program.
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Unread 12-26-2014, 01:23 PM   #14
nacheswheelin
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First week down, got my exercise routine and still weening myself off of all the high calorie foods. Beer has been easier to stay away from then I thought. After working out about an hour a day i just dont want to drink. Im already noticing that I have a little more energy, which is definitely nice. I think the hardest thing to give up is the bread, I didnt realize how much I liked it. The bowflex works well, it cant do everything but it doesnt take up that much space for what you can do on it.
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Unread 12-26-2014, 06:25 PM   #15
FarmerinVA
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I'll tell you something that works but you may not like it. Zero sugar, as in none, and no artificial sweetners either. Read the labels and don't buy anything that has sugar or corn syrup or the rest. Sugar and the artificials too create a hunger response that make you want to eat more, and depending on the person actually can make it easier to put on fat. The science on this is really clear. You can have a "sugar day" every now and then but try to limit them to once every two weeks. Doing this will totally change your hunger pangs and make every other aspect of your diet easier to maintain.

As for the working out, nothing beats running but biking is reasonably close. Push-ups, pull-ups (the Iron Gym door bar sounds silly but works, as do others like it), and sit-ups in a routine, every other day, can make you a rock. I don't much like the bowflex but it can work if you are dedicated. The main thing is to stick to a routine long enough that it becomes a habit that bothers you when you miss it. Sounds simple but it put me on a D1 team at nationals.

Good luck. Changing habits is hard but you sound like you are off to a good start.
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