I am on a weight loss journey and lately i see a lot of diet trends happening like intermittent fasting, keto, carnivore etc. I tried some of those but found that nothing restrictive like that would work for me long term. What i mean by that is that i cannot be healthy for me to avoid fruit if i am doing the keto diet or just eat meat and nothing else.
I am trying to be more healthy and changing what i eat is part of that so i am wondering what has worked for you guys? Exercise is also important but i've been told that i cannot do weightlifting since i have neck hernia.
Reading all the comments on this thread is pretty funny.
I was a trainer for many years and the strategy (note that it’s a strategy rather than a diet) that was most successful takes years to complete with the goal of never doing too much at once.
Take the worst thing in your diet. Over the next few weeks, replace it with something slightly better. When your body starts accepting it, move on to the next worst food you consume on your list and repeat the process.
A year or two years down the road, you’ll notice that your entire diet has changed without much effort.
This process isn’t sexy and won’t solve any problems quickly. However, it is aimed at long term change.
As for working out...
To start off, just move around. it doesn't matter. After that starts becoming comfortable, use machines @ the gym that don't require any stabilization on your part--just push & pull. This is because you're not going to be strong. You should be focusing on major muscle groups and that's it when you start out--chest, back, legs. For a few months, just focus on getting your proper form down. Over these first three or so months of working out, even without putting on any further muscle mass, your strength will increase by 20%-30%.
Exercises to do: - Machine Chest Press: https://www.youtube.com/watch?v=mlXTzUUR9AE
- Machine Pull Down: https://www.youtube.com/watch?v=kwJeh3QyhVE
- Machine Row: https://www.youtube.com/watch?v=lNUztYbC0G0
- Machine Leg Press: https://www.youtube.com/watch?v=e2KtIZn2vOc
How do you select the weight to use? - Pick something that you can't do more than 20 times the first set.
How many sets: - 3 sets should be good starting off.
How many reps should you do each set? - Up to 20, yet if your form breaks down, stop that set. - Your form is the primary goal at this point.