I went from morbidly obese to 6 pack abs! Ask me Anything

Mophead72 wrote: »

Looking amazing I've been using MFP for 8 months lost four stone , gained 7 pounds back as got fed up of staying the same
Wow your weight loss not only that more to your fitness levels I want to start running training because I now think it's so much more to keep fit

How do you keep motivated and Amy tips on diet please

Motivation is all about achieving the goals I've set for myself. It becomes a choice as to which is more important, food, or achieving my goals. While I love food, my goals always win out.

summerlucky76 wrote: »

I am ready for a book, with all of this info in one place. I have read this entire thread and watched some of your videos. It's on point and I love reading your replies to questions here. Congratulations on all of your success!

This thread and my YouTube channel is probably as close as I'll ever come to amassing all my knowledge into one place. I prefer something I can constantly add to and change. Once a book is out, it's kind of set in stone, where as here and through YouTube I can update, change, add to as often as I feel like.

valcala23 wrote: »

vismal wrote: »

I starting lifting maybe 6 months into my weight loss. Originally it was just diet and running. I wish I would have started lifting from the get go though. That would be what I consider my number 1 mistake. As for the type of lifting, I did it wrong at first by doing a typical "bro split" where you do a body part a day with high reps and low weight. I later switched to 5x5 training which is what I would have started with day 1 if I had to go back and do it again. I currently do a upper/lower 4 day a week split for intermediate lifters.

What were your workouts like? How many minutes did you run?

I ran between 30-45 minutes. My workouts were as I described in the section you quoted.

siuvai wrote: »

Question.. As a women starting my weight loss journey. I want to get toned I'm 244 lbs would it be wise for a women to do the 5X5 PROGRAM? I do not want to bulk up from lifting weight but also do not want hangy skin..

Toning does not exist. Women do not "bulk up" like men. They lack the hormones. To become toned you must do 2 things, build a muscular base (the 5x5 will achieve this), and lose enough fat for the muscular base to be visible (the 5x5 will prevent losing the muscular base during this process). This video will explain things in more detail:

nicolebabcock95 wrote: »

That's great, I have been trying to live a healthier life style myself. I quit drinking pop about a month ago and that huge for me considering that was the only thing I drank. I finally signed up for the gym been doing 30 min cardo and about 30 min weights. I feel like I'm not getting results as of yet but I know it takes time any suggestions you can give me to help me get the results I want?

Diet is going to be the most important part of your progress. Without proper diet, even if you exercise, your results will probably be sub-par. Once your diet is on point, you should look to optimize your exercise protocol. I'd probably do cardio either at a separate time as weights, or after it. As for a weight routine, I would not do it based on time. I'd get on a proven beginners lifting program. My favorite is the ICF 5x5 but starting strength and stronglifts are also both good ones.

nahnalockhart wrote: »

Any suggestions for me. My last and current weight it 219. My first goal is to get out of the 200s. My long term goal is to reach my goal weight of 150. I'm eating 3 times a day pulse a snack or two in between, and I'm currently doing Shawn Tsvangirai hip hop bad, started last week and on top of that I'm doing the Squat, ab and butt 30day challenge I'm on day 3 of that. I do my first weigh in tomorrow. Any advice for me? I'm doing 1000 to 1300 calories a day.

I'd focus on diet first. It's going to be the most important part of your success. The number of times you eat is irrelevant. 1000-1300 is calories is probably way to low. If you are not making results on that, there is a VERY good chance you are eating more then you think. Give this guide a read to examine how accurate you are really being: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101
As far as squat or ab challenges, I hate those. It's silly to do the same exercise every day. You need to rest body parts after exercising them. There is no earthly reason to do an ab workout every day. It's best to do it 2-3 times a week. That's how often you should exercise ALL your muscles. I usually recommend getting on a proven beginners lifting program.

beargirl69 wrote: »

I'm going to start the 5X5 training --I'm a beginner mid-aged female very heavy now 25 BMI-- did lift seriously in my early 20s and was fitter than ever at that time so I know lifting is the way to go but when i was young we did 5 sets of 10 alternating larger muscle groups daily. Questions 1. I must use all free weights? Can I use machines or will that alter the effectiveness? Also what weight difficulty should I start at -- i.e. easy to do five reps, moderately hard to do five reps or Can only just manage five reps without difficulty?

Thanks

I don't like to modify beginner routines unless it is absolutely necessary. For that reason, I'd use free weights. After you move on to a more intermediate program (usually after about a year), you can start to make changes. I'd start the weights at something you can easily finish for 5x5 with good form. Starting to heavy will cause stalls to happen early and often.

smarvel01 wrote: »

I'm am 62 and morbidly obese too at 5 7. Can u really do this. Exercise, except mild treadmill is almost impossible at this point but it am desperate to lose 80 lbs. If am proud of ya buddy.

Concentrate on your diet first. Exercise is great for some added calorie burn and doing things like walking on a treadmill or walking outdoors helps, but diet is going to be the key. You can lose 80 lbs through diet alone if you are consistent and dedicated.

javenharris2015 wrote: »

What is your most effective workout? I plan on running 3-5 miles 3 times a week.

Kind of a broad question. Most effective for what goal?

khaled3006 wrote: »

Hello,awesome progress ,Keep going!!..wish you best of luck .. i have one question .. how you lost the last inches of stubborn fat that hide abd this my problem right now i tried everything but i can't see anychanges ?
Thank you.

You just have to keep eating in a deficit until it goes away. That's the area men store their fat the longest.