DDP Yoga

[Drzsmith]

my health is really poor and ive lost all my strength,barely enough to walk through the house so i thought id give this DDP Yoga a try.First day and i can barely move.I think it will be successful.Wish me luck.

[Hector]

I have it too, it's really great.

However, I recommend you start walking more too...it's low impact...and will do wonders for you as well. Incorporate both. Mixing up exercises does nothing but good to your body.

I recommend doing very light weights too...again, light weights...something like a pair of 10 pound Dumbbells.

Swimming is another one...

May I ask why are you so deconditioned?

[Drzsmith]

im very overweight but on top of that i used to have a job that was alot of walking and lifting up to 19 hours a day and with diabetes and extreme high blood pressure my body and health went downhill fast.i ended up mutually giving up my job because it wasnt safe anymore and ended up on disability.i gave up and spent most of my time in bed until i lost lots of muscle and strength to walk and get around.Finally i decided it was either this or die and im not ready for death so this is what i thought might work,im ready to save my life.Thanks for the tips,once im able to walk thats what im gonna do.

[Hector]

You should also try and change some of your diet habits. You should seek a nutritionist...or at least learn about foods as much as you can online. If you ask me the calories on an apple, slice of bread, cup of rice, chicken, beer, sodas, etc...I can tell you in an instant. I educated myself on nutrition. You need to start eating the right carb, protein, fat ratio for proper weight loss. On an average, 50% carb, 20% protein, 30% fat ratio. Try to keep your daily intake between 1200-1500 calories a day...obviously the more you workout, the more calories you can consume. Drink plenty of water...get rid of the sugary stuff. Try avoiding alcohol, not only high in empty calories, but it dehydrates you as well. You can have one free day a week, eat what you want.

I'm telling you this from experience. I'm 6' 2"...and 12 years ago, I ballooned up to 425 pounds...I developed diverticulitis...it almost killed me...went through six surgeries...and a whole year at the hospital and nursing facility. Developed muscle atrophy. Had to learn to walk again. Could barely sit in a wheelchair, let alone walk across a short hallway. Months of physical therapy, I started regaining strength. I did get permanent nerve damage...but that didn't stop me. I slowly started losing weight and getting more active. But I was still cruising at around 350 pounds. About four or five years ago...I really started getting serious...changed my diet altogether...and got into hiking. I also built an awesome home gym...I have all kinds of weights, leg press, Lat machine, power cage, etc.

12 years ago, I couldn't even walk. Then, I could barely go around my block. Now? I just went to Yosemite last year...was doing 12 mile hikes a day...uphill, downhill, etc. like butter, lol. Here at home, I go trail walking three to four times a week, from 4-6 miles to maintain (I live very close to a regional park). I have been about 275 pounds for about three years now, still above average, but I feel great. My realistic goal is to be 240 one day, that's going to be my final weight goal...okay, maybe 225, lol.

Don't get me wrong, I love food, and talk about it all the time here...I'm about to upgrade my BBQ grill...I love to barbecue, lol. There's no reason you can't splurge, but obviously not everyday...and stay active, that's the key.

I don't have diabetes, no high blood pressure, normal cholesterol levels, all thanks to eating right and staying active. I used to have sleep apnea, well, that's all gone too.

If I could do it, so can you, my friend...

[Hector]

One ugly side effect of losing lots of weight?

Loose skin...

It's not so bad, but still not great...might do a bit of skin removal surgery down the line...

[Marvelmania]

Just start, yoga, walking anything at all, just get moving again! Like Hec said take it slow and easy. You didn't get this way overnight so you're not going to fix it overnight. Set small reachable goals, not long terms ones because they will seems as if you will never reach them, it's a bit formidable. You want to build up endurance, stamina and also your strength. I'm not talking about becoming a powerlifter but resistance exercise such as weight training is a big key. Again, like Hec said, start off light. maybe 3 times a week 3 exercise per bodypart. Drink drink and then drink some more water. Flush out those toxins in your body. Yes, do educate yourself about what you're putting into your body. but also you need a reward system, a cheat day. Maybe after your first 2 weeks give yourself a cheat day to enjoy something that you've deprived yourself from. Then maybe after a month push it back to having a cheat day every 3-4 weeks and so on as you get healthier and used to changing your eating habits. You'll hit a lot of plateaus and will lose more and less weight at different times. Don't worry as that can be worked around. If you hit a wall and can't seem to get past say losing a couple of pounds after 2-3 weeks while watching your calories and food intake then you can always use what is called a zig zag approach, meaning say for example you're eating 2100 cals per day, which will equal out to 14700 a week, instead of having those 2100 cals each day have 2500 one day, then maybe 1900 another day, as long as it all equals out to the same amount during a weeks time it's all the same. You can also add a little more exercise to get past those plateaus, maybe walk an extra half mile or anything that is a bit extra.
First figure out what your body needs in macros. This means figuring out how much protein, carbs and fat your body needs which will in turn tell you what amount of calories you should be eating. Figuring this out may seem like rocket science but I promise it's not. If I tried to explain it then I'd probably confuse you. Below is a link that will help you understand how to calculate everything you need in a very understandable way.
Yoga is an incredible way to start as it'll effect your body, mind and spirit. You'll hear this a lot and it's not bs. But don't just stop there. Enjoy your transformation and make it as fun as possible but again, take baby steps. It helps to have someone else to go through this with you like a workout partner but it's not a necessity. You'll find plenty of support right here on this board to help you and even just listen to you when you're having a hard time. Once you start seeing results then you're well on your way and you will see results fast in the beginning! You've made a wise decision to take the time to invest in your health! Wish you all the best and remember it's not a sprint to get healthy, it's a marathon

http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-cutting/

[Marvelmania]

Also wanted to add don't worry about jumping into supplements right now. Just get a daily multi-vitamin that is for a man of your age range and maybe take an extra B-12 vitamin. B-12 does increase your metabolism and help with stress but again supplements are not a replacement for eating a well balanced meal but do help if you're lacking in certain areas. Drinking more water means you'll be ****ing more which will mean you'll be losing potassium. A good multi-vitamin will help with that. Educate yourself and take some advice from others in the beginning but soon enough you'll see what works best for you by the trial and error method. Again wishing you all the luck in the world!

[Hector]

Excellent advise, my man...

[Drzsmith]

All very good advice, and very much appreciated.Im at around 500 lbs which is my highest and very embarrassing,at 5'9 im looking pretty big also have lymphadema which is a big problem. Actually I have just met with a nutritionist, and got a lot of good information. I am going to follow the DDP meal plan for now. Today was my second day of the yoga workout beginner beginner and I am exhausted! I was sore yesterday, but not too bad today. Left the house today for the first time in a month, and did a little walking. There is a comic con coming in May that I want to attend, so I am going to try and lose 75 lbs. by then, and build up my strength and stamina to walk through it. I appreciate all the well wishing and support, and will keep you updated on my progress. Thanks a lot!

[Marvelmania]

You're welcome and do not be embarrassed! There are so many more people out there the same as you and much heavier than you probably realize because you're judging yourself. You should be proud for taking the first step. It takes a lot of courage to put yourself out there, asking for advice and help but even more so to start the actual physical part and exercising. You'll have your good days and bad ones just don't be too hard on yourself and keep the grind going. A comic con is a perfect way to get some walking in, have fun, reward and re-energize yourself. Again, do your best to not judge yourself or else you'll lose sight of the actual progress that you're making. Hope you hit that goal and most of all get out there and enjoy that con and life!

Thanks Hec! I know you've worked your *** off literally getting in better shape and you too should be proud of where you're at and how far you've come. I know a lot of members here including myself are proud of you. It's hard work and takes commitment. You're out there fighting the fight and walking the walk so I'm sure you can help a lot with what he can expect to go through and a lot more helpful info.

[Hector]

Awwww, thanks, bud...just trying to live a little longer, as I'm getting up there in age.

Sharry, Sandy, Scott, and Jessica, met me at 360ish, so I'm a bit lighter since they last saw me. Sharry can tell you, I'd still be out of breath just climbing the few steps up her house, and I'd be sweating profusely...still super outta shape. We did enjoy some good burgers together though, ha.

I'm now addicted to trail hiking and lifting some weights, but I don't do heavy lifting...as I have a bad right shoulder...but I do hit the legs pretty hard...as the leg press is my favorite weightlifting exercise.

But as I said, I do love me some outdoor BBQ and grilling...it's one of my passions. I love my Santa Maria grill...shopping for a stainless still free floating rod cooking grate...it will be custom made, not cheap, but worth it...

[Hector]

All very good advice, and very much appreciated.Im at around 500 lbs which is my highest and very embarrassing,at 5'9 im looking pretty big also have lymphadema which is a big problem. Actually I have just met with a nutritionist, and got a lot of good information. I am going to follow the DDP meal plan for now. Today was my second day of the yoga workout beginner beginner and I am exhausted! I was sore yesterday, but not too bad today. Left the house today for the first time in a month, and did a little walking. There is a comic con coming in May that I want to attend, so I am going to try and lose 75 lbs. by then, and build up my strength and stamina to walk through it. I appreciate all the well wishing and support, and will keep you updated on my progress. Thanks a lot!

Like my esteemed colleague said, don't fell embarrassed...as a matter of fact, I'm proud of you for being so honest and upfront about your situation...that tells me you are serious...you want to change...get healthy.

Start very sloooooooow...baby steps, this is not a competition...and avoid getting injured.

But I can't stress enough, being active is not enough if you want to melt pounds away, eating right is the key...combine both...and there will be no stopping you.

Just start cutting off some foods from your diet, don't drastically go cold turkey...again, baby steps. Cut off potato chips, candies, and at least regular sodas. Replace it with diet sodas, but eventually and gradually drop that too. Fruit juices are too sugary and high caloric...if plain water is boring to you...get some seltzer or club soda, mineral water...squeeze some lime or lemon juice...perhaps add a little honey...experiment. After you get used to that...the next step is to cut pasta and breads. I LOVE breads, but it's mostly empty calories. White rice for brown rice. Whole baked beans are a good source of protein. If you like vegetables...go for it...just don't deep fry them in oil with a buttermilk coating, lol. Add a little extra olive oil on them. Speaking of oils...nothing beats olive oil to lower that cholesterol...olive oil rules. Add it to salads...you can cook with it too, but extra virgin olive oil does not handle high heat very well...I use regular olive oil for cooking. Try to avoid meats...go for skinless chicken breast instead. Fish is good...just take it easy on fish like halibut, tuna, swordfish, shark, they could be high on mercury. Red snapper is a personal favorite of mine. Oysters pack a good protein punch, you can eat lots of it, very low fat. Like I previously said, avoid fruit juices, but fresh fruits are fine. Bananas are a great source of potassium. Avocados, while high in calories but it's packed with the good kinda fat...taste awesome too. Smoothies are fantastic meals...you can look online for a ton of recipes. Juicing is great too, just make sure it's almost all veggies, carrots, beets, spinach, etc...but you can add an apple for extra sweetness. Make sure to have a decent blender...and juicer can be obtained cheaply too.

Anyaway, just some info for you...nothing is set in stone, experiment on your own, find out what works best for you.

Oh, and keep in mind...four to six little meals throughout the day is much better than two giant ones...your metabolism will thank you. As long as you don't go over your allowed caloric limit. Remember, everyone is different, but going by your height and weight...I'd say start at around 1200-1500 calories a day. Don't weigh yourself daily...do it once a week at first, see how you progress. After the first couple of weeks, maybe after a month or so...weight yourself once a month. There will be days were you don't lose any weight, that's why weighing yourself should be avoided..you might get disappointed, but don't despair, that's how the body works. You don't want to starve either...that will result in muscle loss, that's not recommended, plus as soon as you stop, and revert back to old eating habits, you'll gain it all back, and then some. The best and most effective weight loss is nice and slow. Always keep that in mind.

Hope that helps a little...

[toys2cool]

good luck man, i've heard great stuff from it

[supes]

Good luck! My wife and I just started DDP tonight, I am really excited gets this journey started. I'm 46 6" tall and 345lbs. Bad knees feet back and high blood pressure. Food wise my biggest problem is portion control that's what I'm working on. So here's to all of us, may we all have a healthy and successful journey to better health and fitness!

[Marvelmania]

Wishing anyone who is trying to better their selves and their physical well being all the best! I was a ACE certified trainer many (many!) years ago and have been involved in fitness since I was a teen. I never judge people on their physical well being or appearance but when I see people taking that first step to change I feel so proud of them and it really touches my heart. No matter what setback may bring or come up please don't give up. There are a lot of people here on this board that have fitness knowledge, been where you've been and fitness backgrounds, Damien, Rick, Dave Mc, Brue and now Hec plus many others and I'm not talking about the one who only post pics of themselves in front of a mirror, (ahem cough cough SBP) but real people that will help you and can give you good advice. Good people that you can trust. Really take that first step and then take another one each day. If you have a bad day, bad week or bad month the thing is that you can always take that first step again! Just don't give up! Good luck and really I believe that you can do it!