Poured concrete and bag mix cement are entirely different. The original discussion was that a well constructed concrete wall spanning the length of this guy's yard would be very expensive. Bag cement is very different and much more brittle. I have seen people try to do similar things several times in my line of work and I have never seen a 5 foot+ wall made of bag cement that lasted any long amount of time.

A free standing wall made of typical bag mix cement would break in half if you kicked it hard enough.

Poured concrete and bag mix cement are entirely different. The original discussion was that a well constructed concrete wall spanning the length of this guy's yard would be very expensive. Bag cement is very different and much more brittle. I have seen people try to do similar things several times in my line of work and I have never seen a 5 foot+ wall made of bag cement that lasted any long amount of time.

Will do and also maybe, check out my profile for older/newer posts. The newest has a link to vote for the next one up.

No wait, never mind, misread that, thought arch angels were in the second sphere, my bad.

Yep, Angels and archangels are the lowest.
There are three spheres of angels the
first sphere (highest) are the Seraph, Cherub, and Thrones.
The second sphere (middle) are the Dominion/ Lordships, Virtues/ Strongholds, Powers/Authority
And lastly the third Sphere (lowest) Principalities/Rulers/Chief Angels, Archangels, angels.

out of the three spheres, those in the third sphere are the only angels who take on human form, to be able to communicate well with humans.

not strictly true actually. the archangels can belong in several levels of the hierarchy

see pic in #8

dammit, how do you do that link to comment thing?

>>#8 like this?
>>#8 this?

But I thought Micheal took a human form when he banished Lucifer?

No wait, never mind, misread that, thought arch angels were in the second sphere, my bad.

for this post you can disregard actual information and ranking within the angel hierarchy as level 6 seems to be the highest level and as for the jobs it makes sense that they can chose to do whatever they want, also if they all held jobs appropriate to their rank it would be a bit monotone to chose from them.

Actually, archangels are the second lowest in the hierarchy of angels. The highest are the Seraphim or Seraph.

Really? I didn't know that. Most of my knowledge comes from one of the guys I fight with. Huge into religious stuff like this.

Yep, Angels and archangels are the lowest.
There are three spheres of angels the
first sphere (highest) are the Seraph, Cherub, and Thrones.
The second sphere (middle) are the Dominion/ Lordships, Virtues/ Strongholds, Powers/Authority
And lastly the third Sphere (lowest) Principalities/Rulers/Chief Angels, Archangels, angels.

out of the three spheres, those in the third sphere are the only angels who take on human form, to be able to communicate well with humans.

not strictly true actually. the archangels can belong in several levels of the hierarchy

see pic in #8

dammit, how do you do that link to comment thing?

>>#8 like this?
>>#8 this?

But I thought Micheal took a human form when he banished Lucifer?

No wait, never mind, misread that, thought arch angels were in the second sphere, my bad.

Finished reading through this, realized its gender swapped, so that part makes sense, but the whole sub par job stuff still doesn't.

Thanks, for whatever reason, I guess i got logged out.

An original 1911 has a 5in barrel and an overall length of 8-1/4in, Iv'e shot an original 1911 and it looks about right without a banana for scale.

Honestly subway isn't that great, their meat isn't very good quality (ie not much protein). Its mostly salt and carbs. If you can avoid it, do so, but its better than other fast food places. If you have to eat there try to keep it to twice a week or less. Non chain restaurants usually have better meats, and often, in my opinion, taste better. The best option would be to cook it yourself. Not only is it a really good skill to learn, you know what your eating, so its easier to stay on track. If you are going to go with subway, try to avoid putting on a lot of sauces, as those tend to be where the calories really start to pile on.

What about fat loss? I weight 300+ lbs, and I do do some cardio stuff, jumping jacks, lunges, squats, and sit-ups...crunches, whatever the one is where you go all the way up, and your knees are flat against the ground, not bent. I'd like to get stronger, and lose weight. From what I understand, muscle burns energy, fat = energy. I'm not saying that I'll lose a shit ton of weight from building muscle, but do you know how much it would help? Also do you think I should be doing more than what I've said?

btw, I think you might have forgotten to have logged in, if you were the one who asked about subway. I answered that question too.

Thanks, for whatever reason, I guess i got logged out.

Building Muscle and loosing fat are two different goals, and they kinda have to be done at different times. To build muscle you need to take in more calories than you expend (that is bulk muscle, muscle that looks big). You can build lean muscle without taking in more calories but you won't get as big. To loose weight you have to take in less calories than you burn. The best way to burn fat is Long Slow Duration. Long Slow Duration is what it sounds like, its doing an exercise, running, hiking, swimming, rowing, walking, whatever, for a long time (3+ hours) at a pace that you can keep steady for that long. Once a week do something for 3 or more hours, go for a nice hike, a long walk, maybe kayaking with friends. During those 3 hours you should be comfortable, so if you were to call a friend they might not be able to tell that you were excising. You also have to keep track of what your eating. Easiest way to do that, cut back on breads and sweets (not cut out, cut back). Here is a good video that should break it down. www.youtube.com/watch?v=3FGee4kQHEY When you really look at it, its not that hard, its just a mind set that you have to get into. So here is a quick sort of check list to do each week.

Check List:
3+ hours of continuous gentle exercise
5 Days of resistance work out Body weight (push ups, sit ups ect) or weighted
3 Days Cardio (jogs, hiking, whatever gets your heart rate up and makes your lungs burn a bit)

So that could something like this,
Monday: resistance
Tuesday: cardio and resistance
Wednesday: cardio and resistance
Thursday: rest
Friday: cardio and resistance
Saturday: Long Hike/Walk
Sunday: resistance

Now I know that might seem a bit intimidating, but the cardio doesn't have to be much, just an easy 20 minute jog, do what you can do, and the long slow duration doesn't feel very intensive, its gentle and is usually a fun way to get outside, bring some friends, have fun with it.

The absolute most important thing to do throughout all of this, is to have fun with it. Enjoy what you do, and what you eat, because if you have fun with it, you will stick with it, and you will start to have a lot more fun with everything else you do. I know it sounds corny, but take it from me, I used to be wicked depressed, always self conscious, and never really enjoyed much. I decided to start working out, and taking better care of myself, and everything started to get better, because I was happier. So just stick with it and have fun. If you have any more question, feel free to ask, I love to help people.

Honestly subway isn't that great, their meat isn't very good quality (ie not much protein). Its mostly salt and carbs. If you can avoid it, do so, but its better than other fast food places. If you have to eat there try to keep it to twice a week or less. Non chain restaurants usually have better meats, and often, in my opinion, taste better. The best option would be to cook it yourself. Not only is it a really good skill to learn, you know what your eating, so its easier to stay on track. If you are going to go with subway, try to avoid putting on a lot of sauces, as those tend to be where the calories really start to pile on.

I finally got them down. I only did 3 sets, and I had to really push myself to do that.

Hey man, great job. Its the effort that matters not the action. The fact that you pushed yourself through it is really fucking good. Keep with it. Try to work out 5 days a week. Work in some cardio, go for light runs. Push yourself. If you stay consistent you will begin to notice you are getting alot stronger, and you will start to really like the way you look. Keep pushing, you can always make yourself better.

What about fat loss? I weight 300+ lbs, and I do do some cardio stuff, jumping jacks, lunges, squats, and sit-ups...crunches, whatever the one is where you go all the way up, and your knees are flat against the ground, not bent. I'd like to get stronger, and lose weight. From what I understand, muscle burns energy, fat = energy. I'm not saying that I'll lose a shit ton of weight from building muscle, but do you know how much it would help? Also do you think I should be doing more than what I've said?

btw, I think you might have forgotten to have logged in, if you were the one who asked about subway. I answered that question too.

Thanks, for whatever reason, I guess i got logged out.

Building Muscle and loosing fat are two different goals, and they kinda have to be done at different times. To build muscle you need to take in more calories than you expend (that is bulk muscle, muscle that looks big). You can build lean muscle without taking in more calories but you won't get as big. To loose weight you have to take in less calories than you burn. The best way to burn fat is Long Slow Duration. Long Slow Duration is what it sounds like, its doing an exercise, running, hiking, swimming, rowing, walking, whatever, for a long time (3+ hours) at a pace that you can keep steady for that long. Once a week do something for 3 or more hours, go for a nice hike, a long walk, maybe kayaking with friends. During those 3 hours you should be comfortable, so if you were to call a friend they might not be able to tell that you were excising. You also have to keep track of what your eating. Easiest way to do that, cut back on breads and sweets (not cut out, cut back). Here is a good video that should break it down. www.youtube.com/watch?v=3FGee4kQHEY When you really look at it, its not that hard, its just a mind set that you have to get into. So here is a quick sort of check list to do each week.

Check List:
3+ hours of continuous gentle exercise
5 Days of resistance work out Body weight (push ups, sit ups ect) or weighted
3 Days Cardio (jogs, hiking, whatever gets your heart rate up and makes your lungs burn a bit)

So that could something like this,
Monday: resistance
Tuesday: cardio and resistance
Wednesday: cardio and resistance
Thursday: rest
Friday: cardio and resistance
Saturday: Long Hike/Walk
Sunday: resistance

Now I know that might seem a bit intimidating, but the cardio doesn't have to be much, just an easy 20 minute jog, do what you can do, and the long slow duration doesn't feel very intensive, its gentle and is usually a fun way to get outside, bring some friends, have fun with it.

The absolute most important thing to do throughout all of this, is to have fun with it. Enjoy what you do, and what you eat, because if you have fun with it, you will stick with it, and you will start to have a lot more fun with everything else you do. I know it sounds corny, but take it from me, I used to be wicked depressed, always self conscious, and never really enjoyed much. I decided to start working out, and taking better care of myself, and everything started to get better, because I was happier. So just stick with it and have fun. If you have any more question, feel free to ask, I love to help people.

Honestly subway isn't that great, their meat isn't very good quality (ie not much protein). Its mostly salt and carbs. If you can avoid it, do so, but its better than other fast food places. If you have to eat there try to keep it to twice a week or less. Non chain restaurants usually have better meats, and often, in my opinion, taste better. The best option would be to cook it yourself. Not only is it a really good skill to learn, you know what your eating, so its easier to stay on track. If you are going to go with subway, try to avoid putting on a lot of sauces, as those tend to be where the calories really start to pile on.

I'm very self-conscious, so going to a gym is hard for my. I know, I know, nobody is there to make fun of me, but knowing that doesn't help at all. Ever tried telling a depressed person to "just cheer up"? It doesn't work, and it's the same way with self-conscious people. I did have a friend who was going with me, but life got in the way of both of us, and we just couldn't go together anymore.

Don't worry, I understand. I was the exact same way when I started lifting. Try to find a 24 hour card gym. (One where you get a key card and you can go whenever you want). Then go late at night or early in the morning. I personally go around 9:30 or 10:30, just because of my schedule, and usually, either I'm alone or there are one or two more people.

I tried doing lateral raises; I've got no problem doing it with just one arm, but fuck me if I could do it with both at once. Do you know why that is?

Not sure, however that might mean that you aren't using proper form. Make sure to keep your body still during the motion, only moving your arms. Yours should stay straight the entire time. You don't want to lean your body into it to help your arms up.

I finally got them down. I only did 3 sets, and I had to really push myself to do that.

Hey man, great job. Its the effort that matters not the action. The fact that you pushed yourself through it is really fucking good. Keep with it. Try to work out 5 days a week. Work in some cardio, go for light runs. Push yourself. If you stay consistent you will begin to notice you are getting alot stronger, and you will start to really like the way you look. Keep pushing, you can always make yourself better.

What about fat loss? I weight 300+ lbs, and I do do some cardio stuff, jumping jacks, lunges, squats, and sit-ups...crunches, whatever the one is where you go all the way up, and your knees are flat against the ground, not bent. I'd like to get stronger, and lose weight. From what I understand, muscle burns energy, fat = energy. I'm not saying that I'll lose a shit ton of weight from building muscle, but do you know how much it would help? Also do you think I should be doing more than what I've said?

btw, I think you might have forgotten to have logged in, if you were the one who asked about subway. I answered that question too.

Thanks, for whatever reason, I guess i got logged out.

Building Muscle and loosing fat are two different goals, and they kinda have to be done at different times. To build muscle you need to take in more calories than you expend (that is bulk muscle, muscle that looks big). You can build lean muscle without taking in more calories but you won't get as big. To loose weight you have to take in less calories than you burn. The best way to burn fat is Long Slow Duration. Long Slow Duration is what it sounds like, its doing an exercise, running, hiking, swimming, rowing, walking, whatever, for a long time (3+ hours) at a pace that you can keep steady for that long. Once a week do something for 3 or more hours, go for a nice hike, a long walk, maybe kayaking with friends. During those 3 hours you should be comfortable, so if you were to call a friend they might not be able to tell that you were excising. You also have to keep track of what your eating. Easiest way to do that, cut back on breads and sweets (not cut out, cut back). Here is a good video that should break it down. www.youtube.com/watch?v=3FGee4kQHEY When you really look at it, its not that hard, its just a mind set that you have to get into. So here is a quick sort of check list to do each week.

Check List:
3+ hours of continuous gentle exercise
5 Days of resistance work out Body weight (push ups, sit ups ect) or weighted
3 Days Cardio (jogs, hiking, whatever gets your heart rate up and makes your lungs burn a bit)

So that could something like this,
Monday: resistance
Tuesday: cardio and resistance
Wednesday: cardio and resistance
Thursday: rest
Friday: cardio and resistance
Saturday: Long Hike/Walk
Sunday: resistance

Now I know that might seem a bit intimidating, but the cardio doesn't have to be much, just an easy 20 minute jog, do what you can do, and the long slow duration doesn't feel very intensive, its gentle and is usually a fun way to get outside, bring some friends, have fun with it.

The absolute most important thing to do throughout all of this, is to have fun with it. Enjoy what you do, and what you eat, because if you have fun with it, you will stick with it, and you will start to have a lot more fun with everything else you do. I know it sounds corny, but take it from me, I used to be wicked depressed, always self conscious, and never really enjoyed much. I decided to start working out, and taking better care of myself, and everything started to get better, because I was happier. So just stick with it and have fun. If you have any more question, feel free to ask, I love to help people.

Honestly subway isn't that great, their meat isn't very good quality (ie not much protein). Its mostly salt and carbs. If you can avoid it, do so, but its better than other fast food places. If you have to eat there try to keep it to twice a week or less. Non chain restaurants usually have better meats, and often, in my opinion, taste better. The best option would be to cook it yourself. Not only is it a really good skill to learn, you know what your eating, so its easier to stay on track. If you are going to go with subway, try to avoid putting on a lot of sauces, as those tend to be where the calories really start to pile on.

Strength, definitely.

What I would really recommend is getting a gym membership, as varying in weight is very important, and crucial for training.

I'm very self-conscious, so going to a gym is hard for my. I know, I know, nobody is there to make fun of me, but knowing that doesn't help at all. Ever tried telling a depressed person to "just cheer up"? It doesn't work, and it's the same way with self-conscious people. I did have a friend who was going with me, but life got in the way of both of us, and we just couldn't go together anymore.

Don't worry, I understand. I was the exact same way when I started lifting. Try to find a 24 hour card gym. (One where you get a key card and you can go whenever you want). Then go late at night or early in the morning. I personally go around 9:30 or 10:30, just because of my schedule, and usually, either I'm alone or there are one or two more people.

Alright, so what you want to do to train your biceps a good thing to do is sit on a chair or bench, feet wide apart. Plant the elbow of the arm that you are going to be using on the same thigh (so right arm to right thigh). Without moving your upper arm, raise your forearm up in a regular curl style. This isolated the bicep. Do that in 10 reps 5 times. If you notice your form starting to decrease, lower the amount of weight (if you can) or reps. Take adiquete rests between sets, 40 seconds to a minute 30. For shoulders you can do shoulder presses. Sit in a chair slightly leaned back or rested against the chair. Lift the weights so they rest on your shoulders. Press the weights up over your head. Repeat that 10 times, for 5 sets. You can also do lateral raises, however that may be to much weight. For lateral raises, keep your arms at your side and raise your arms, keeping them straight until they are parallel with your shoulders. Again 10 reps for 5 sets. To work your back, lay on a bench, with weight in one hand, hang your arm down, and slowly and in a controlled motion, pull it up to you, keeping your arm tight to your body. To work on thighs, hold the weights on your shoulders, and do a squat. Add shoulder presses if you want a dynamic exercises. Again 5x10. For chest, lay on your back with both weights in your hands, and press the weight above your chest. Hold at the top for a moment, and when the weight is resting at your chest, pause again, 5x10.

I tried doing lateral raises; I've got no problem doing it with just one arm, but fuck me if I could do it with both at once. Do you know why that is?

Not sure, however that might mean that you aren't using proper form. Make sure to keep your body still during the motion, only moving your arms. Yours should stay straight the entire time. You don't want to lean your body into it to help your arms up.

I finally got them down. I only did 3 sets, and I had to really push myself to do that.

Hey man, great job. Its the effort that matters not the action. The fact that you pushed yourself through it is really fucking good. Keep with it. Try to work out 5 days a week. Work in some cardio, go for light runs. Push yourself. If you stay consistent you will begin to notice you are getting alot stronger, and you will start to really like the way you look. Keep pushing, you can always make yourself better.

What about fat loss? I weight 300+ lbs, and I do do some cardio stuff, jumping jacks, lunges, squats, and sit-ups...crunches, whatever the one is where you go all the way up, and your knees are flat against the ground, not bent. I'd like to get stronger, and lose weight. From what I understand, muscle burns energy, fat = energy. I'm not saying that I'll lose a shit ton of weight from building muscle, but do you know how much it would help? Also do you think I should be doing more than what I've said?

btw, I think you might have forgotten to have logged in, if you were the one who asked about subway. I answered that question too.

Thanks, for whatever reason, I guess i got logged out.

Building Muscle and loosing fat are two different goals, and they kinda have to be done at different times. To build muscle you need to take in more calories than you expend (that is bulk muscle, muscle that looks big). You can build lean muscle without taking in more calories but you won't get as big. To loose weight you have to take in less calories than you burn. The best way to burn fat is Long Slow Duration. Long Slow Duration is what it sounds like, its doing an exercise, running, hiking, swimming, rowing, walking, whatever, for a long time (3+ hours) at a pace that you can keep steady for that long. Once a week do something for 3 or more hours, go for a nice hike, a long walk, maybe kayaking with friends. During those 3 hours you should be comfortable, so if you were to call a friend they might not be able to tell that you were excising. You also have to keep track of what your eating. Easiest way to do that, cut back on breads and sweets (not cut out, cut back). Here is a good video that should break it down. www.youtube.com/watch?v=3FGee4kQHEY When you really look at it, its not that hard, its just a mind set that you have to get into. So here is a quick sort of check list to do each week.

Check List:
3+ hours of continuous gentle exercise
5 Days of resistance work out Body weight (push ups, sit ups ect) or weighted
3 Days Cardio (jogs, hiking, whatever gets your heart rate up and makes your lungs burn a bit)

So that could something like this,
Monday: resistance
Tuesday: cardio and resistance
Wednesday: cardio and resistance
Thursday: rest
Friday: cardio and resistance
Saturday: Long Hike/Walk
Sunday: resistance

Now I know that might seem a bit intimidating, but the cardio doesn't have to be much, just an easy 20 minute jog, do what you can do, and the long slow duration doesn't feel very intensive, its gentle and is usually a fun way to get outside, bring some friends, have fun with it.

The absolute most important thing to do throughout all of this, is to have fun with it. Enjoy what you do, and what you eat, because if you have fun with it, you will stick with it, and you will start to have a lot more fun with everything else you do. I know it sounds corny, but take it from me, I used to be wicked depressed, always self conscious, and never really enjoyed much. I decided to start working out, and taking better care of myself, and everything started to get better, because I was happier. So just stick with it and have fun. If you have any more question, feel free to ask, I love to help people.

Honestly subway isn't that great, their meat isn't very good quality (ie not much protein). Its mostly salt and carbs. If you can avoid it, do so, but its better than other fast food places. If you have to eat there try to keep it to twice a week or less. Non chain restaurants usually have better meats, and often, in my opinion, taste better. The best option would be to cook it yourself. Not only is it a really good skill to learn, you know what your eating, so its easier to stay on track. If you are going to go with subway, try to avoid putting on a lot of sauces, as those tend to be where the calories really start to pile on.

That seems right. AR-15 variants are often accurate to 400+ yards.

When I was learning to shoot rifles (already had a bit of experience with pistols), we shot at 250 yards with an AR-15, which is more that twice that range. So yeah, that seems short as fuck.

I'm going to assume they meant yards then.

That seems right. AR-15 variants are often accurate to 400+ yards.

I can't lift for shit. How many reps would you recommend to do with 20 lbs hand weights? My parents got them for me for Christmas, and I want to use them. I've been doing 25 bicep curls, 25 things where I hang my arms at my sides, and lift them so they're parallel with my shoulder, and 25 things where I hold both weights so I have my arms straight out to my sides, and then bring them in towards my chest. Are those fine to do?

It depends as to what you are going for. Do you want to go for strength, or endurance?

Strength, definitely.

What I would really recommend is getting a gym membership, as varying in weight is very important, and crucial for training.

I'm very self-conscious, so going to a gym is hard for my. I know, I know, nobody is there to make fun of me, but knowing that doesn't help at all. Ever tried telling a depressed person to "just cheer up"? It doesn't work, and it's the same way with self-conscious people. I did have a friend who was going with me, but life got in the way of both of us, and we just couldn't go together anymore.

Don't worry, I understand. I was the exact same way when I started lifting. Try to find a 24 hour card gym. (One where you get a key card and you can go whenever you want). Then go late at night or early in the morning. I personally go around 9:30 or 10:30, just because of my schedule, and usually, either I'm alone or there are one or two more people.

Alright, so what you want to do to train your biceps a good thing to do is sit on a chair or bench, feet wide apart. Plant the elbow of the arm that you are going to be using on the same thigh (so right arm to right thigh). Without moving your upper arm, raise your forearm up in a regular curl style. This isolated the bicep. Do that in 10 reps 5 times. If you notice your form starting to decrease, lower the amount of weight (if you can) or reps. Take adiquete rests between sets, 40 seconds to a minute 30. For shoulders you can do shoulder presses. Sit in a chair slightly leaned back or rested against the chair. Lift the weights so they rest on your shoulders. Press the weights up over your head. Repeat that 10 times, for 5 sets. You can also do lateral raises, however that may be to much weight. For lateral raises, keep your arms at your side and raise your arms, keeping them straight until they are parallel with your shoulders. Again 10 reps for 5 sets. To work your back, lay on a bench, with weight in one hand, hang your arm down, and slowly and in a controlled motion, pull it up to you, keeping your arm tight to your body. To work on thighs, hold the weights on your shoulders, and do a squat. Add shoulder presses if you want a dynamic exercises. Again 5x10. For chest, lay on your back with both weights in your hands, and press the weight above your chest. Hold at the top for a moment, and when the weight is resting at your chest, pause again, 5x10.

I tried doing lateral raises; I've got no problem doing it with just one arm, but fuck me if I could do it with both at once. Do you know why that is?

Not sure, however that might mean that you aren't using proper form. Make sure to keep your body still during the motion, only moving your arms. Yours should stay straight the entire time. You don't want to lean your body into it to help your arms up.

I finally got them down. I only did 3 sets, and I had to really push myself to do that.

Hey man, great job. Its the effort that matters not the action. The fact that you pushed yourself through it is really fucking good. Keep with it. Try to work out 5 days a week. Work in some cardio, go for light runs. Push yourself. If you stay consistent you will begin to notice you are getting alot stronger, and you will start to really like the way you look. Keep pushing, you can always make yourself better.

What about fat loss? I weight 300+ lbs, and I do do some cardio stuff, jumping jacks, lunges, squats, and sit-ups...crunches, whatever the one is where you go all the way up, and your knees are flat against the ground, not bent. I'd like to get stronger, and lose weight. From what I understand, muscle burns energy, fat = energy. I'm not saying that I'll lose a shit ton of weight from building muscle, but do you know how much it would help? Also do you think I should be doing more than what I've said?

btw, I think you might have forgotten to have logged in, if you were the one who asked about subway. I answered that question too.

Thanks, for whatever reason, I guess i got logged out.

Building Muscle and loosing fat are two different goals, and they kinda have to be done at different times. To build muscle you need to take in more calories than you expend (that is bulk muscle, muscle that looks big). You can build lean muscle without taking in more calories but you won't get as big. To loose weight you have to take in less calories than you burn. The best way to burn fat is Long Slow Duration. Long Slow Duration is what it sounds like, its doing an exercise, running, hiking, swimming, rowing, walking, whatever, for a long time (3+ hours) at a pace that you can keep steady for that long. Once a week do something for 3 or more hours, go for a nice hike, a long walk, maybe kayaking with friends. During those 3 hours you should be comfortable, so if you were to call a friend they might not be able to tell that you were excising. You also have to keep track of what your eating. Easiest way to do that, cut back on breads and sweets (not cut out, cut back). Here is a good video that should break it down. www.youtube.com/watch?v=3FGee4kQHEY When you really look at it, its not that hard, its just a mind set that you have to get into. So here is a quick sort of check list to do each week.

Check List:
3+ hours of continuous gentle exercise
5 Days of resistance work out Body weight (push ups, sit ups ect) or weighted
3 Days Cardio (jogs, hiking, whatever gets your heart rate up and makes your lungs burn a bit)

So that could something like this,
Monday: resistance
Tuesday: cardio and resistance
Wednesday: cardio and resistance
Thursday: rest
Friday: cardio and resistance
Saturday: Long Hike/Walk
Sunday: resistance

Now I know that might seem a bit intimidating, but the cardio doesn't have to be much, just an easy 20 minute jog, do what you can do, and the long slow duration doesn't feel very intensive, its gentle and is usually a fun way to get outside, bring some friends, have fun with it.

The absolute most important thing to do throughout all of this, is to have fun with it. Enjoy what you do, and what you eat, because if you have fun with it, you will stick with it, and you will start to have a lot more fun with everything else you do. I know it sounds corny, but take it from me, I used to be wicked depressed, always self conscious, and never really enjoyed much. I decided to start working out, and taking better care of myself, and everything started to get better, because I was happier. So just stick with it and have fun. If you have any more question, feel free to ask, I love to help people.

Honestly subway isn't that great, their meat isn't very good quality (ie not much protein). Its mostly salt and carbs. If you can avoid it, do so, but its better than other fast food places. If you have to eat there try to keep it to twice a week or less. Non chain restaurants usually have better meats, and often, in my opinion, taste better. The best option would be to cook it yourself. Not only is it a really good skill to learn, you know what your eating, so its easier to stay on track. If you are going to go with subway, try to avoid putting on a lot of sauces, as those tend to be where the calories really start to pile on.