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2013 New Years Resolution results

 
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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 lik

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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+28
#109 - sanguinesolitude [OP](01/03/2014) [+] (8 replies)
stickied by sanguinesolitude
and i have a face damnit
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+13
#96 - sanguinesolitude [OP](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.
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+39
User avatar #7 - strallee ONLINE (01/03/2014) [-]
But you did not remove that black thing on your head, for a year.
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+50
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.
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+1
User avatar #22 to #8 - kyubichan ONLINE (01/03/2014) [-]
It also covers your nose so that you cannot smell it and your ears so that you cannot hear people enjoying the delicious food
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+20
#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.
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+10
#70 - beep (01/03/2014) [-]
That's one huge ass mole
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+8
User avatar #132 - schwerdaddy (01/03/2014) [-]
I have calculated that by 2018 you will be completely weightless. Good luck man, be free.
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0
User avatar #162 to #132 - tacoiiimaniac (01/03/2014) [-]
That's just about crazy enough to work!
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+2
#133 to #132 - sanguinesolitude [OP](01/03/2014) [-]
no one will be able to stop me
no one will be able to stop me
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+5
#25 - captainhobnob (01/03/2014) [-]
Good work.
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+4
User avatar #69 - fxuredfoxx ONLINE (01/03/2014) [-]
[2014 resolutions] get black circle replaced with human head
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+3
#134 - hopporto ONLINE (01/03/2014) [-]
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+3
#85 - PuMan (01/03/2014) [-]
Good **** , keep it up!

I lost 40lbs over the last year almost unintentionally but being in better shape does feel good, doesn't it?
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0
User avatar #97 to #85 - sanguinesolitude [OP](01/03/2014) [-]
it really does
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User avatar #192 to #85 - imofcnotharveydent (01/08/2014) [-]
same here, tho for me I guess my body is just not that old
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0
#16 - anon (01/03/2014) [-]
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
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+1
#79 to #16 - ojenais (01/03/2014) [-]
drop another 20 and you'll die, just sayin' (at least it looks that way to me), but props to you for the weight you've lost so far, nice job!
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User avatar #169 to #79 - lowizze (01/03/2014) [-]
20lbs is nothing! I still have pretty fat legs, some stomach fat that I want to get rid of and my arms are just plain fat. But I'm quite happy with the progress that I've made! I'm very proud of myself and if I see that along the way I look the way I wanna look at 10lbs I'll stop. I'm not going to keep on going to strive towards 130lbs if I'll look like a freakin skeleton! Girls look their best with some nice curves and some soft fat here and there! that's nicer to snuggle with in bed
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+1
User avatar #184 to #169 - ojenais (01/04/2014) [-]
well I wouldn't exactly call it nothing, but I see your point. Sure, if that's what you wanna do then go for it! but I still think 20 is quite a bit, so I'm glad to hear that you'll stop at for example 10 if you are happy with the way you look then
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+1
User avatar #107 to #16 - sanguinesolitude [OP](01/03/2014) [-]
dem legs doe
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0
User avatar #172 to #107 - lowizze (01/03/2014) [-]
dem some fine ass legs ey
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0
User avatar #173 to #172 - sanguinesolitude [OP](01/03/2014) [-]
i'd let them sit on my lap. just saiyan
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0
User avatar #179 to #173 - lowizze (01/03/2014) [-]
haha thanks! Imma see that as a great compliment ;) btw congrats on your weight loss journey!
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+3
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
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0
User avatar #30 to #20 - lowizze (01/03/2014) [-]
Thanks man! Well I'm out of the danger zone and no longer overweight so I could stop and I know I no longer look fat but I'd still like to lose some more.. Get everything a little more firm and toned!
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+1
User avatar #36 to #30 - omninickk (01/03/2014) [-]
You've reached your goal, but if you want a toned body, there's a book by LDNMuscle for bikini bodies. If you have access to a gym, I would suggest it:

You need to login to view this link

I've seen a few people who have done it, and they look incredible. It's a bit expensive, but it really helps. ;)
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0
User avatar #38 to #36 - lowizze (01/03/2014) [-]
Thanks! But I'm not looking for a muscled body though :p (and I don't have any money). My mother got me a fitness membership for christmas and I'm just gonna start working out (cardio and here and there some muscle training). I haven't reached my goal yet! I still want to lose 20lbs by the time it's summer (which is a reasonable goal I think?).
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+1
User avatar #47 to #38 - omninickk (01/03/2014) [-]
Ahh well, that's alright then. If you're doing cardio, get someone to teach you a routine for the weights but not free weights, because muscle replaces fat in the body. A reasonable weight loss goal is 1 pound per week or maybe 2 but no more than that or else your skin will not go back to normal and you could be left with loose skin. When using the weight machines (If you are, which you should be because they really help with weight loss when you start) :

1. Vary the order. Don't do it every time in the same order, otherwise your muscles can get used to the pattern and that reduces your chance of weight loss.
2. Insert a segment of cardiovascular work between each section of weight.
3. Never do 2 local area weight machines in a row. (For example, don't do inner thigh workout and then outer thigh, try chest presses and then lateral pull-downs.)

I learned all this last year for my resolution. I generalised it to just losing weight, so that I actually accomplished even slight work, but I lost a whole stone that year gradually from just changing my diet and doing light weight work. Don't worry about any problems with weight work because that won't give you large muscles at the moment but really helps with toning. Make sure you focus on nutrition too, but you probably already do. Good luck! (Any questions, just ask.)
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0
User avatar #154 to #47 - lowizze (01/03/2014) [-]
Thanks for the great tips! I'll keep them in mind the next time I hit the gym!
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0
User avatar #180 to #154 - omninickk (01/03/2014) [-]
You're more than welcome
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0
User avatar #157 to #30 - joeyliquid (01/03/2014) [-]
remember muscle weighs more then fat or so
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0
User avatar #171 to #157 - lowizze (01/03/2014) [-]
yeah I know.. but I don't wanna get to muscly so I'll be fine
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+2
User avatar #17 to #16 - hrx (01/03/2014) [-]
damn you look good in those
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+1
User avatar #19 to #17 - lowizze (01/03/2014) [-]
Thanks! (btw same person, forgot to log in..)
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+2
User avatar #21 to #16 - kyubichan ONLINE (01/03/2014) [-]
Sexy legs at its finest!
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0
User avatar #31 to #21 - lowizze (01/03/2014) [-]
haha thanks!
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+2
User avatar #50 to #16 - thekinganon (01/03/2014) [-]
All dat cardio....

super sexy legs
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0
User avatar #155 to #50 - lowizze (01/03/2014) [-]
Thanks!
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+3
#32 - infernalinsolence (01/03/2014) [-]
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.
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0
#33 to #32 - infernalinsolence (01/03/2014) [-]
I've not got many full-body photos of myself but there is a significant comparison with my face, and stuff.
This was me two years ago.
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+1
#34 to #33 - infernalinsolence (01/03/2014) [-]
And this is me on the 20th of November last year.
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+1
User avatar #63 to #60 - infernalinsolence (01/03/2014) [-]
Maybe some other time, love.
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+1
User avatar #39 to #32 - cheeziswin (01/03/2014) [-]
You look great!
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0
User avatar #40 to #39 - infernalinsolence (01/03/2014) [-]
Aw, thank you!
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+2
#9 - lvlonehundredawsom (01/03/2014) [-]
dem tags
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+1
User avatar #28 to #9 - perfectcomment (01/03/2014) [-]
>Anal w-wat?
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+2
User avatar #3 - luceeyx (01/02/2014) [-]
Keep up the good work ^_^
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0
#126 - anon (01/03/2014) [-]
Lost 48 lbs in 1.5 months, op is a bitch
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+1
#82 - buurr (01/03/2014) [-]
Chubbier you looked more hot for me but nice that you lost so much weight :3
Hope you will lose more
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+1
#99 to #98 - buurr (01/03/2014) [-]
just a nice compliment from a gay stranger ;P
just a nice compliment from a gay stranger ;P
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0
#112 to #102 - buurr (01/03/2014) [-]
*gives you kiss on your cheek and runs away laughing like a little kid*
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0
#115 to #113 - buurr (01/03/2014) [-]
*comes back and hugs you* and thanks for the cute .gif :3
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0
#118 to #117 - buurr (01/03/2014) [-]
if you live in german x3
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0
#136 to #99 - groovierpoet (01/03/2014) [-]
oh yeah..
oh yeah..
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0
#170 to #136 - buurr (01/03/2014) [-]
Comment Picture
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+1
#81 - toguro (01/03/2014) [-]
Keep it up buddy, keep it up. gif unrelated
Keep it up buddy, keep it up.

gif unrelated
+1
#76 - filename **User deleted account** has deleted their comment [-]
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0
#71 - anon (01/03/2014) [-]
How much more Va-J-J are you getting?
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+1
User avatar #54 - justmedude (01/03/2014) [-]
Well done.
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