2013 New Years Resolution results. I thought i would post my results from last year's New Years resolution as possible inspiration for others who would also lik new years Resolution weight loss Anal lickitongue Fitness
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2013 New Years Resolution results

I thought i would post my results from last year's New Years resolution as possible inspiration for others who would also like to lose weight. Through a combination of healthier eating and exercising I was able to lose 50 lbs and get in much better shape over the last year. I know I still have quite a ways to go, and probably won't be becoming a supermodel anytime soon, but I feel much better and am enjoying life more than i was before. If anyone has any questions or wants some advice or encouragement, feel free to ask.

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Submitted: 01/02/2014
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#109 - sanguinesolitude (01/03/2014) [+] (8 replies)
stickied by sanguinesolitude
and i have a face damnit
#96 - sanguinesolitude (01/03/2014) [+] (7 replies)
stickied by sanguinesolitude
A few people asked for my workout, so here you go.   
   
I lost the majority of the weight through diet and by walking a few miles every day. In the summer i would pop in my headphones and just walk around the neighborhood for 2-6 miles. This was partly to lose weight, but also because i was ashamed to go to a gym, which in retrospect was both silly and slowed my progress. I used the app myfitnesspal to help count calories in and out.   
   
since early september i have been going to the gym 4-6 times per week using a 4 days split. i try to do 3-4 exercises for each muscle group, 3-4 sets each exercise. I am not going for bulk or high strength, but rather for tone and definition so i tend to focus on 12-15 reps per set. I do vary the exercises up but ill give a normal example. also cardio every day after lifting and abs every other day. I hate cardio, but still do it. jog, elliptical, bike, walk, swim, whatever. Doesn't matter, just do it.   
   
day 1. Chest and triceps   
chest   
dumbell bench press ( i use 50, 60, 65lb dumbells atm)   
incline dumbell bench press (45, 50, 60)   
chest fly (30, 35, 40)   
   
skullcrushers using a straight short bar (40, 50, 60)    
narrow grip benchpress (40, 50, 60) I actually do this at the same time as the skullcrushers. As in i do 12 skullcrushers, then immediately do 12 narrow benches with the same weight   
tricep pushdowns using a straight bar or the rope thing on cable machine (60, 70, 80)   
   
abs   
cardio 20 minutes on treadmill   
   
day 2. back and bicep   
back   
pullups 3 sets of as many as i can manage (still a bit fat so this isnt a lot, sometimes i will use the cheat machine)   
lateral pulldowns on cable machine (90, 100, 110)   
seated cable row on cable machine (70, 80, 90)   
   
biceps   
bicep curls (35, 40, 45)   
hammer curls (25, 30, 35)   
ez bar curls (40, 50, 60)   
concentration curls or isolation curls (20, 25, 30)   
   
30 minutes on bike or elliptical   
   
day 3. shoulders   
dumbell shoulder press (45, 50, 55)   
arnold press (30, 35, 40)   
shoulder fly ( 10, 15, 20)   
back delt fly on machine ( 60, 80, 90)   
   
abs   
20 minutes treadmill   
   
day 4 legs I do more than 3 exercises since this is the whole leg   
main muscle groups   
leg press ( 225, 315, 405)   
quad extension machine (100, 110, 120)   
seated leg curl machine (100, 110, 120)   
   
secondary groups   
hip abductor machine (130, 170, 190)   
hip adductor machine ( 130. 140. 150)   
calf raises ( this machine has weird weights 150, 170, 190)   
   
jog or elliptical 20-30 mins.   
   
so there you go. Eating right is far more important in my opinion, but being active both helps burn the calories, and makes you feel better. While working out may suck, what really sucks is sitting on the couch feeling fat and thinking "i should get in shape" over and over without ever really doing anything about it. And then you feel bad about not doing anything... etc.
A few people asked for my workout, so here you go.

I lost the majority of the weight through diet and by walking a few miles every day. In the summer i would pop in my headphones and just walk around the neighborhood for 2-6 miles. This was partly to lose weight, but also because i was ashamed to go to a gym, which in retrospect was both silly and slowed my progress. I used the app myfitnesspal to help count calories in and out.

since early september i have been going to the gym 4-6 times per week using a 4 days split. i try to do 3-4 exercises for each muscle group, 3-4 sets each exercise. I am not going for bulk or high strength, but rather for tone and definition so i tend to focus on 12-15 reps per set. I do vary the exercises up but ill give a normal example. also cardio every day after lifting and abs every other day. I hate cardio, but still do it. jog, elliptical, bike, walk, swim, whatever. Doesn't matter, just do it.

day 1. Chest and triceps
chest
dumbell bench press ( i use 50, 60, 65lb dumbells atm)
incline dumbell bench press (45, 50, 60)
chest fly (30, 35, 40)

skullcrushers using a straight short bar (40, 50, 60)
narrow grip benchpress (40, 50, 60) I actually do this at the same time as the skullcrushers. As in i do 12 skullcrushers, then immediately do 12 narrow benches with the same weight
tricep pushdowns using a straight bar or the rope thing on cable machine (60, 70, 80)

abs
cardio 20 minutes on treadmill

day 2. back and bicep
back
pullups 3 sets of as many as i can manage (still a bit fat so this isnt a lot, sometimes i will use the cheat machine)
lateral pulldowns on cable machine (90, 100, 110)
seated cable row on cable machine (70, 80, 90)

biceps
bicep curls (35, 40, 45)
hammer curls (25, 30, 35)
ez bar curls (40, 50, 60)
concentration curls or isolation curls (20, 25, 30)

30 minutes on bike or elliptical

day 3. shoulders
dumbell shoulder press (45, 50, 55)
arnold press (30, 35, 40)
shoulder fly ( 10, 15, 20)
back delt fly on machine ( 60, 80, 90)

abs
20 minutes treadmill

day 4 legs I do more than 3 exercises since this is the whole leg
main muscle groups
leg press ( 225, 315, 405)
quad extension machine (100, 110, 120)
seated leg curl machine (100, 110, 120)

secondary groups
hip abductor machine (130, 170, 190)
hip adductor machine ( 130. 140. 150)
calf raises ( this machine has weird weights 150, 170, 190)

jog or elliptical 20-30 mins.

so there you go. Eating right is far more important in my opinion, but being active both helps burn the calories, and makes you feel better. While working out may suck, what really sucks is sitting on the couch feeling fat and thinking "i should get in shape" over and over without ever really doing anything about it. And then you feel bad about not doing anything... etc.
#5 - anonymous (01/03/2014) [+] (4 replies)
Cool.

Where's the funny?
#6 to #5 - sanguinesolitude (01/03/2014) [-]
right here
right here
User avatar #7 - strallee ONLINE (01/03/2014) [+] (2 replies)
But you did not remove that black thing on your head, for a year.
User avatar #8 to #7 - whiteblob (01/03/2014) [-]
That's his secret, that's how he lost weight. That thing keeps him frome eating, it shuts the mouth, and avoids that you see yummy food, to control any real bad cravings.
#1 - anonymous (01/02/2014) [+] (3 replies)
It's fake, as you can tell the one on the left is a big chubbier then the one on the right.
#53 - amirblumenfeld (01/03/2014) [-]
I wouldn't worry about your weight. I'd get that huge black dot on your face seen to.
I wouldn't worry about your weight. I'd get that huge black dot on your face seen to.
#70 - beep (01/03/2014) [-]
That's one huge ass mole
User avatar #132 - schwerdaddy (01/03/2014) [+] (2 replies)
I have calculated that by 2018 you will be completely weightless. Good luck man, be free.
#25 - captainhobnob (01/03/2014) [-]
Good work.
User avatar #69 - fxuredfoxx (01/03/2014) [-]
[2014 resolutions] get black circle replaced with human head
#164 - anonymous (01/03/2014) [+] (2 replies)
50lbs in a year is sad........
User avatar #166 to #164 - sanguinesolitude (01/03/2014) [-]
it's a pretty good pace for long term weight loss. Sure you can lose weight using unhealthy means quicker, but that rarely stays off. Also lifting means you are not just losing fat, but gaining muscle weight.
#134 - hopporto ONLINE (01/03/2014) [-]
#85 - PuMan (01/03/2014) [+] (2 replies)
Good **** , keep it up!

I lost 40lbs over the last year almost unintentionally but being in better shape does feel good, doesn't it?
#68 - sloot (01/03/2014) [+] (11 replies)
Dude dieting is such a bad idea. Come some point in your life you are going to go back to eating how you used to. Start lifting instead. You can get big and eat whatever you want since you are burning calories. I am 6'4" 250 and have a thinner stomach than you . Good job though, I have no respect for fatties but a lot of repect for former fatties. Keep up the good work.
User avatar #80 to #75 - thebestpieever (01/03/2014) [-]
LOL, You are just pure gold, mate. "If you are fat and make excuses you are cancer".
Yeah, I guess that the number on some people's scales at the end of the month really defines whether you are the cancer of society or not.
#65 - blahmonster (01/03/2014) [+] (2 replies)
Any specific diet or routine you had to go through? I need a couple of tips to get in shape myself
#72 to #65 - sloot (01/03/2014) [-]
eat clean, and lift weights. Cardio is pointless (from a weightloss perspective) if you aren't eating properly. The best advice anyone ever gave me is this... you are going to hate your life and feel like **** every day for 2 weeks. After you get through 2 weeks you are going to feel better than when you started and fitness becomes an addiction.

you can google "eating clean", but it basically means you can eat a lot of food as long as it isn't processed or fatty foods. Typically you wan't to limit your carbs as well (i eat mine after lifting to help the muscles in their repairing stages).

Do not follow a diet... they almost always fail. You have to retrain your body to crave what it needs and to eat foods that speed up your metabolism.

Lastly sugar is your enemy. If you eat a lot of sugar now, simly cutting sugar will give your results. Refined sugars slow down your metabolism emensly and are empty calories.

If you have any questions feel free to ask.
#32 - infernalinsolence ONLINE (01/03/2014) [+] (7 replies)
I don't have bathroom scales so I'm never sure of my exact weight at any given time, but this is my current sort of size. (This was a few days before Christmas)
Last time I got weighed, which was basically a month ago, I was at 65.5kg (144.4lbs). I'm 5'3.5. Still working on losing but trying to do it in a healthier way than I used to.
Basically, two years ago, I was a UK size 16, sometimes an 18, depending on the cut.
Now I'm a UK 12, sometimes 14, again depending on the cut.
Working on trying to get to a definite size so I'm not always second guessing myself.
#16 - anonymous (01/03/2014) [+] (22 replies)
My heighest weight is 200lbs and right now I'm at 150lbs! I still have 20lbs to go but I'm already very proud of myself
User avatar #20 to #16 - omninickk (01/03/2014) [-]
Do you really need to lose any more? You look ideal to me. You have the thigh gap too, and I know everybody bitches about wanting those. You look amazing
#9 - lvlonehundredawsom (01/03/2014) [+] (1 reply)
dem tags
User avatar #3 - luceeyx (01/02/2014) [-]
Keep up the good work ^_^
#148 - stely (01/03/2014) [+] (6 replies)
Hey guys, I was hoping you could help me with my problem. I'm the opposite of this guy. I'm way too slim, because even if I eat a lot I never get fat. Must be my metabolism or something. Anyway, I wanted to ask if you know a good way to put on some muscle mass without going to the gym (don't have the money for it), how it worked for you and how did it feel. Thanks, peeps    
   
gif probably not related
Hey guys, I was hoping you could help me with my problem. I'm the opposite of this guy. I'm way too slim, because even if I eat a lot I never get fat. Must be my metabolism or something. Anyway, I wanted to ask if you know a good way to put on some muscle mass without going to the gym (don't have the money for it), how it worked for you and how did it feel. Thanks, peeps

gif probably not related
User avatar #151 to #148 - Nullifier (01/03/2014) [-]
Eat a lot of protein, and ask for free weights for your birthday. I hope you have a friend or two.

Learn to do flys, skullcrushers, reverse flys, schwarzenegger and military press, and various ab workouts. Stick to that and you'll bulk up quickly.

Your body won't bulk up unless you show that it needs to by working hard.
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