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Weight Loss for 30 Year Old male

Yes actually. Unfortunately my gym is kinda crappy. Limited equipment and too many people. I do get in their sometimes, but I need to do more for sure. I've never been a weight lifter though. The one thing I have to be concerned about with weight lifting is losing flexibility.

It is really important to maintain flexibility for jujitsu. Mainly so you don't get injured. I'm surprisingly flexible for a dude my size. But I do need to maintain a weight routine that benefits my shape. More core strength and so on.


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Flexibility shouldn't be a concern unless you're bodybuilder-ripped. If you remain concerned, stretching after your workouts should help. (I stress "after" because more recent studies indicate that in most instances, stretching before lifting or running actually doesn't help avoid injuries, and may in fact increase the probability of injury in some circumstances. It can also reduce power output. But doing so after won't hurt you, and it does improve flexibility over time)

In fact, if you do free weight exercises properly, you should improve flexibility and stability over time. You won't be able to match what you do on a machine, but you're working more muscles at one time when keeping the bar straight and using a well-controlled motion.




Of course, I'm not a doctor, I'm not a physical therapist, and I haven't taken a single "trainer" course. This is just based on what I've read of studies and my own personal experience over a couple decades.
 
One thing I intend to do with a friend is the 100 push-up a day challenge. I may not hit 100 a day right away, but I can at least crank out 60 and be fine. We will see. I started this morning with 20. I will throw that in with all the other stuff I have been doing (BJJ, Running, Sprints, Cutting out Crap Food).


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One thing I intend to do with a friend is the 100 push-up a day challenge. I may not hit 100 a day right away, but I can at least crank out 60 and be fine. We will see. I started this morning with 20. I will throw that in with all the other stuff I have been doing (BJJ, Running, Sprints, Cutting out Crap Food).


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You could hedge on that a little and to 100 every other day, allowing your body 48 hours to recover and rebuild tissue. Maybe 100 pushups on day one, then 100 situps (or other exercise) on the next day, alternating between the two. I would think that all 100 weren't in one set, that it's five sets of 20 or four sets of 25 or ten sets of 10 or something. Few people could ever do 100 consecutive pushups in good form - that would be equivilent to a sub 4 minute mile or other world record level event.

The reason I suggest that is because most people need 48+ hours recovery time when doing strength exercises, and pushups are much more a strength exercise than they are cardio.

When I was in basic training for the Army, I actually could do more pushups during the first week that I could when I finished basic training. Doing pushups became a little painful - because I wasn't allowed enough recovery time. And I wasn't the only person who noticed this. Weakarse people who couldn't hardly do any pushups increased, but people who were strong to begin with and who could far exceed the minimum standard before they even started basic often declined. About the only time that pushups didn't cause me some pain was on Mondays, that's because Sunday was a "day of rest" so we did situps instead of pushups. The military does a lot of stupid stuff that actually harms training more than it helps, but that's the guberment for ya.

This is a little off topic, but the guy who was my battery leader in basic was really short and stout, huge pecs like a bodybuilder. When he lead pushups, he spread his hands really wide apart so that his chest was only three or four inches above the floor, but with my bird chest and monkey arms my chest was closer to two feet above the floor, so he could do five pushups with less energy expenditure and in less time that I could do one. He did pushups as fast as he could count, less than a second each. I kept explaining to him that not many people could do pushups that fast, I explained why, but he always insisted on doing them super fast. By the time he had finished his twenty, I was on maybe number four or five.

There's also a video on youtube of an asian girl at a bench press competition. She was really short, got a really wide grip on the bar, arched her back like a gymnast so that once it was unracked it was only an inch above her chest. then all she had to do was to basically inhale while allowing her shoulders to drop a tad, and this brought the bar down to her chest (and her chest up to the bar). Then she exhailed and pushed her shoulders up a little, which put her back into her fully extended position. I think she benched something like three or four hundred lbs like this, and that technique apparently didn't violate any rules so she won and set a record - without her elbows ever having to bend. That ain't a bench press, that's more like a hold and twitch or something.
 
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You could hedge on that a little and to 100 every other day, allowing your body 48 hours to recover and rebuild tissue. Maybe 100 pushups on day one, then 100 situps (or other exercise) on the next day, alternating between the two. I would think that all 100 weren't in one set, that it's five sets of 20 or four sets of 25 or ten sets of 10 or something. Few people could ever do 100 consecutive pushups in good form - that would be equivilent to a sub 4 minute mile or other world record level event.

The reason I suggest that is because most people need 48+ hours recovery time when doing strength exercises, and pushups are much more a strength exercise than they are cardio.

When I was in basic training for the Army, I actually could do more pushups during the first week that I could when I finished basic training. Doing pushups became a little painful - because I wasn't allowed enough recovery time. And I wasn't the only person who noticed this. Weakarse people who couldn't hardly do any pushups increased, but people who were strong to begin with and who could far exceed the minimum standard before they even started basic often declined. About the only time that pushups didn't cause me some pain was on Mondays, that's because Sunday was a "day of rest" so we did situps instead of pushups. The military does a lot of stupid stuff that actually harms training more than it helps, but that's the guberment for ya.

This is a little off topic, but the guy who was my battery leader in basic was really short and stout, huge pecs like a bodybuilder. When he lead pushups, he spread his hands really wide apart so that his chest was only three or four inches above the floor, but with my bird chest and monkey arms my chest was closer to two feet above the floor, so he could do five pushups with less energy expenditure and in less time that I could do one. He did pushups as fast as he could count, less than a second each. I kept explaining to him that not many people could do pushups that fast, I explained why, but he always insisted on doing them super fast. By the time he had finished his twenty, I was on maybe number four or five.

There's also a video on youtube of an asian girl at a bench press competition. She was really short, got a really wide grip on the bar, arched her back like a gymnast so that once it was unracked it was only an inch above her chest. then all she had to do was to basically inhale while allowing her shoulders to drop a tad, and this brought the bar down to her chest (and her chest up to the bar). Then she exhailed and pushed her shoulders up a little, which put her back into her fully extended position. I think she benched something like three or four hundred lbs like this, and that technique apparently didn't violate any rules so she won and set a record - without her elbows ever having to bend. That ain't a bench press, that's more like a hold and twitch or something.

Yep. Not all in one. I'm doing sets of 20. Yesterday I did 60. I'm coming off of being sick and I ran a 9 minute mile. I didn't push it too hard and stayed hydrated. I have jiujitsu today, so I will probably just work flows (like a grappling match, but more about moving and getting the right positions) and drills. No 100% stuff.


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I have lost about 30 lbs over the past 5 months and I would summarize my strategy as the following: "only eat if you are hungry." So much of my eating was habitual - I would get cravings at certain times and eat because I was bored. If you can avoid this you will lose wait. When you wake up, don't eat until you are actually hungry. When you do eat, stop when you don't feel hungry, not when you are full. Slow down - take small bites and chew a lot to stretch out mealtimes. This will help you eat less.

I don't follow low-carb or any specific diet. I have cut back on pasta and alcohol but still eat bread and stuff. I just count calories with an app.
 
I have lost about 30 lbs over the past 5 months and I would summarize my strategy as the following: "only eat if you are hungry." So much of my eating was habitual - I would get cravings at certain times and eat because I was bored. If you can avoid this you will lose wait. When you wake up, don't eat until you are actually hungry. When you do eat, stop when you don't feel hungry, not when you are full. Slow down - take small bites and chew a lot to stretch out mealtimes. This will help you eat less.

I don't follow low-carb or any specific diet. I have cut back on pasta and alcohol but still eat bread and stuff. I just count calories with an app.

I suppose everyone might find something different that works for them. I lost 60 lbs in 7 months, and I have made a point of eating something BEFORE I get hungry, that way I'm never starving at regular meal times and avoid over eating.

What we do have in common is that I haven't followed any specific diet plan either. I've just tried to eat healthy foods 90% of the time - no added sugar, very little wheat products and only whole wheat when I do eat wheat, only lean meat, no factory made/processed foods, ample fresh veggies, nothing deep fried, oil drained from meat, lot's of protein packed foods like egg whites and whey protein.

I'm also using an app to track what I eat. I shoot for at least 250 grams of protein each day, and an 800 calorie deficit, could care less about the fat and carb.
 
Ride a bicycle. I have done 100 mile rides in 12 hours 6 times in my life and they say a "century" ride burns 5000 calories, I believe it, every time I did it, I was ravenous.

Even just 8 miles or so a day is good, try throwing a 30 mile ride in at least once a week.

Pack a spare tube and pump, pushing a flat 15 miles is no fun, but it may help you lose some weight.
 
So anyone got any recommendations? I'm 27 now, but I'm getting closer. I found this website and it seems to have good advice:

Diet & Exercise Plan for a 30-Year-Old Man | LIVESTRONG.COM

Caveat is that I do Brazilian jujitsu 2 days a week. It isn't quite as intense as I need. So I'm going to need to push it. I need to focus on weight loss. I'm already pretty damn strong through. And for a fat guy, I've got good cardio. I'm in the upper 260s now.


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Two days a week is not enough.


do you roll? We have class which is 40 minutes technique, 20 mins live drilling, then 1-3 hrs of live rolling, plus open mat several days a week.


You wouldn't come out of the 1st hr of most BJJ schools saying it wasnt intense enough.
 
So anyone got any recommendations? I'm 27 now, but I'm getting closer. I found this website and it seems to have good advice:

Diet & Exercise Plan for a 30-Year-Old Man | LIVESTRONG.COM

Caveat is that I do Brazilian jujitsu 2 days a week. It isn't quite as intense as I need. So I'm going to need to push it. I need to focus on weight loss. I'm already pretty damn strong through. And for a fat guy, I've got good cardio. I'm in the upper 260s now.


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I was a pretty lean 6'3", 180 lbs at 27. Stayed that way until about 45. The key, IMO, was lots and lots of aerobic activity. I played basketball almost every day until age 35. Then I ran almost every day until 40. And, finally, I started cycling. Food intake was never a problem until I hit 50. Until then I could eat 5000 cal a day and never gain a pound. Now, what I eat matters big time.
 
Just started a gym membership. Lifting weights to get my strength (especially stamina) up to a comfortable level. I have a tournament coming up, so I need that. I'm running 3 miles or so during my workout. I will slowly step up the pace on that. I think my next step is going to get my core/back in better strength (I'm already quite strong in the back/legs so I'm working arms to catch up). I think I will be there for a while. Working some deadlifts and so on. Right now I'm working squats. Lots of them lol.
 
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