I would like to lose weight but dont want to burn out from over running 3 or 4 days a weeks

[TerryMCLOOPS]

You will know you're doing it right when you continually find yourself alone, tired and sore in the middle of your workouts, wanting to quit but not doing it. Follow that lighthouse.

 

[KnightTemplar]

Honestly i always find it weird that people think that soldiers are jacked

Here most are skinny runners

And from what i heard about british SAS they look average as well (of course they are badasses anyway)

Soldiers train for function, not appearance. I've met SAS soldiers, and none of them were particularly big. Most were average build, some were downright scrawny, but all of them could march carrying heavy packs for days. Only in movies do Special Ops guys look like Arnold.

As for fighters, some of the deadliest men on earth rock the Dad Bod

 

[Cole train]

Fighters, soldiers etc train for function. Appearance has little to do with it. I've met SAS soldiers, and none of them were particularly big. A couple even carried a bit of extra weight on their guts, but could still march with heavy packs for days. Only in movies do Special Ops guys look like Arnold.

Beware the Dad Bod of Power...

View attachment 785824

Well thank you for telling me that considering i have served

 

[spiderguarda]

Caloric deficit is the key strategy to fat loss. Lift weights to retain or increase muscle mass. Muscle requires calories to survive. Running will not really burn enough calories for fat loss. Why not focus on first eating less carbs and fats but increasing protein combined with weight lifting? As you lose enough fat, then add walking and some jogging to build cardio. Cardio increases BDNF in the brain.

 

[anonorami]

How long does the average soldier who is actually out in the field serve in those positions?

Well, if you've been hitting the gym seriously and eating well longer than that, you are probably in better shape than them.

 

[JustAkidFrom209]

Losing weight without exercise is like acing a class without studying it, you can’t do it like that. I would recommend to you to cycle because it’s gonna be easier on your joints and it’s less exhausting than running. You don’t need a hike just one of these cycling gym things.

After you start losing some weight then move onto HIIT (high intensity interval training), which is basically sprinting and then resting. You will burn calories even when you are resting.

Also, sign up to a martial arts gym, I am assuming you as a sherdogger is a fan of MMA so signup to one of these establishments because martial art workouts are actually fun and will give you confidence boost.

Take care and good luck!

 

[anonorami]

Losing weight without exercise is like acing a class without studying it, you can’t do it like that.

This is simply false. The only way to lose weight is to eat less calories than you burn. There is no requirement of exercising to put yourself into a caloric deficit.

A 180lb, adult man will burn 1800-2000 calories every 24 hrs pretty much by living normally without any additional exercise.

If you want to maintain weight-loss, change your diet, don't rely on burning calories through exercise. It is probably also a bad idea to try to get disciplined on both diet and exercise at the same time, so focus on whichever is the most important to you.

 

[JustAkidFrom209]

This is simply false. The only way to lose weight is to eat less calories than you burn. There is no requirement of exercising to put yourself into a caloric deficit.

A 180lb, adult man will burn 1800-2000 calories every 24 hrs pretty much by living normally without any additional exercise.

If you want to maintain weight-loss, change your diet, don't rely on burning calories through exercise. It is probably also a bad idea to try to get disciplined on both diet and exercise at the same time, so focus on whichever is the most important to you.

You are absolutely correct, no sarcasm, it’s the BMR (not to be confused with BMI). However, this is a very long way to lose weight. It would take you approximately 10 days to lose 1-2 pounds and this is assuming that you are always in a 500-800 calorie deficit and let’s face it no one wants to starve themselves for months just to get to their desired weight.

A lot of the good stuff, like the big breakfast, the occasional steaks and pizzas, ice cream and something as simple as cereal will have to be minimized. If you simply train an hour per day you could burn an extra 500-700 calories not to mention that you would build muscle and lean out.

 

[anonorami]

...no one wants to starve themselves for months just to get to their desired weight.

A lot of the good stuff, like the big breakfast, the occasional steaks and pizzas, ice cream and something as simple as cereal will have to be minimized.

I don't think anyone needs to starve themselves though.

Two years ago I dropped 35-40lbs with diet and portion control (for when I was eating out, like lunchtime at work).

I skipped heavy exercise because I knew it would make me more likely to cheat the diet in order to refuel. I didn't count calories, I just picked healthy, filling foods I liked and ate until I was full.

Two years later I'm the same weight, but now lift 3-4 times per week and either go for a walk or a run daily (depending on the season).

Having some "good stuff" isn't a problem once you're at your target weight. You are fighting a small average increase from the occasional pizza, not years of old mistakes.

Keeping yourself from getting fat from the occasional, or even relatively frequent, treat is a different challenge to trying to drop 20-25% of your body weight

 

[adam199]

Losing weight mostly hinges on diet, so you don't really have to overdo it with the running. If you start burning out from running, keep at it consistently, but dial back the intensity a bit.

 

[Zanderlini]

I am probably between fat and obese, not sure. I am 5 foot 7 and about 200 pounds I believe now. Would running 3 or 4 times a week burn me out? When I say burn me out I mean make my legs too tired and feel like they are 300 pounds each the next day. What would you guys advice? I would love to lose about 20-30 pounds in this month by also decreasing my calorie intake to about 1000 a day.

Start with twice a week and go from there. Also walking 5 miles a day is good too if running is fucking you up.

 

[Jkillah]

Start with lifting weights. After six months of strength training if you still don't like your appearance you can add cardio by going on walks. Lifting weights will add muscle. Having muscle mass burns calories even when you aren't actively working out. It takes calories just to maintain muscle. Being strong is useful. From a physical appearance standpoint being fat with muscle looks better than being skinny fat. Clean up your diet and remove processed junk food like chips, crackers, cookies, and soda. Don't eat TV dinners or frozen pizzas. Eat real food.

Squat, deadlift, press and/or bench press. Heavy compound movements will get you strong and burn calories.

 

[Zanderlini]

20-30lbs in a month is way overkill. If you lose 20-30lbs in a month you will feel like shit and starving yourself is not the way to go. You should never calorie restric yourself that severly, as you will gain all that weight back. 4 to 10lb first month is a good goal. Some of it will be water too. You can aboslutely loose 20-30 lbs but I would make by New Year a good time frame. Make life changes that you can stick to. Move more, eat less calorie dense food. Don't starve yourself.

 

[Fahcough]

5'7 and 200 pounds? Holy shit dude. You are not fat.. you are obese.
.

lol, man you guys are rough. No one even asked his body type. Could be a Paul Harris stump.

Eat less junk, move around a lot more.
Small meals of protein and veg every 2-3 hours instead of skipping breakfast, drinking lunch, and overloading supper.
Do not starve yourself or go into any obsessive diet and routine at once. You will burn out and end up binge eating more than you started.
Don't set end goals as main priority, do like someone said and go for 5 then 10.
Adding weights into routine will burn calories faster than just running all the time.
The caloric fire will keep going into the next day if you end some weight sessions with 15 min of Intensity style cardio. Get heart rate up about 30-45 seconds and rest 10-30 seconds, repeat for 15 min.

Are you more likely to run, lift, yoga, rowing, etc?
Working out twice a week for a year will net more progress than 6 days a week for a month.

 

[SalvadorAllende]

lol, man you guys are rough. No one even asked his body type. Could be a Paul Harris stump.

Eat less junk, move around a lot more.
Small meals of protein and veg every 2-3 hours instead of skipping breakfast, drinking lunch, and overloading supper.
Do not starve yourself or go into any obsessive diet and routine at once. You will burn out and end up binge eating more than you started.
Don't set end goals as main priority, do like someone said and go for 5 then 10.
Adding weights into routine will burn calories faster than just running all the time.
The caloric fire will keep going into the next day if you end some weight sessions with 15 min of Intensity style cardio. Get heart rate up about 30-45 seconds and rest 10-30 seconds, repeat for 15 min.

Are you more likely to run, lift, yoga, rowing, etc?
Working out twice a week for a year will net more progress than 6 days a week for a month.

LOL. 5'7 and 200 pounds is obese unless he is an IFBB pro is. For sure over 25% bodyfat. So he is techically obese.

Anyways... training is overrated for losing weight. Specially if you are really out of shape you can barely do anything.
Lifting weights barely burn any calories.
The "afterburn" effect is like 20 calories or so and also applies to slow steady cardio... so that is the number 1 bullshit in todays "fitness industry".

All TS need to do is to lay down the fork and start eating low calorie dense foods.

And I say this as a guy who does 7/8 hours of bike at week and also lift weights. I might burn 3000 to 3500 calories at most per week doing that. I could out-eat that in one night of junk food.

 

[Fahcough]

LOL. 5'7 and 200 pounds is obese unless he is an IFBB pro is. For sure over 25% bodyfat. So he is techically obese.

Anyways... training is overrated for losing weight. Specially if you are really out of shape you can barely do anything.
Lifting weights barely burn any calories.
The "afterburn" effect is like 20 calories or so and also applies to slow steady cardio... so that is the number 1 bullshit in todays "fitness industry".

All TS need to do is to lay down the fork and start eating low calorie dense foods.

And I say this as a guy who does 7/8 hours of bike at week and also lift weights. I might burn 3000 to 3500 calories at most per week doing that. I could out-eat that in one night of junk food.

It's a bias forced opinion lol. As someone who hates distance running and lives in a gym (literally), I lean towards lifting iron over road mileage 8 out of 7 days. It's hard to pick a routine for someone else, (s)he will have to go through a few months of trial and error of mix and match until something feels effective.
Also on the upper side of 30s and putting on solid weight, running became less appealing at 195lbs than at 165 lbs ( 5'8 not fat or obese)

 

[SalvadorAllende]

It's a bias forced opinion lol. As someone who hates distance running and lives in a gym (literally), I lean towards lifting iron over road mileage 8 out of 7 days. It's hard to pick a routine for someone else, (s)he will have to go through a few months of trial and error of mix and match until something feels effective.
Also on the upper side of 30s and putting on solid weight, running became less appealing at 195lbs than at 165 lbs ( 5'8 not fat or obese)

I hate running... It takes too much of a toll on my joints (knees and hips mainly) and needs a lot of recovery. And I'm rather small/light (around 135lbs at 5'8). Can't imagine for a bigger person. No way I would recommend it.
I'm biased towards biking because I love it. But I still think it's better than running in everything.

Damn.. just go for a long walk is better than running.

 

[Fahcough]

I hate running... It takes too much of a toll on my joints (knees and hips mainly) and needs a lot of recovery. And I'm rather small/light (around 135lbs at 5'8). Can't imagine for a bigger person. No way I would recommend it.
I'm biased towards biking because I love it. But I still think it's better than running in everything.

Damn.. just go for a long walk is better than running.

It just takes too much time of repetition. As does all paced cardio. Bought a treadmill, never use it. Bought an elliptical, sold it. Bought a Concept row machine, never use it. Put a pool in, cardio just isn't the same swimming. Weight training just has endless variation and 20 years later still get excited to go to gym 6 days a week.

 

[No Skill Gap]

LOL. 5'7 and 200 pounds is obese unless he is an IFBB pro is. For sure over 25% bodyfat. So he is techically obese.

Anyways... training is overrated for losing weight. Specially if you are really out of shape you can barely do anything.
Lifting weights barely burn any calories.
The "afterburn" effect is like 20 calories or so and also applies to slow steady cardio... so that is the number 1 bullshit in todays "fitness industry".

All TS need to do is to lay down the fork and start eating low calorie dense foods.

And I say this as a guy who does 7/8 hours of bike at week and also lift weights. I might burn 3000 to 3500 calories at most per week doing that. I could out-eat that in one night of junk food.

You can definitely be ~5'7 ~200lbs and not be obese lol.

Look at every NFL RB basically, that's the textbook definition. Sure, they're jacked, top tier athletes, and on PEDs. But they are also all 10-15% BF and lean.

Unless you have zero muscle on you, and you're all fat somehow then sure. But even an average build with average-ish lean mass + the fat at 5'7, idk if that qualifies as obese. Guess I'm coming from the perspective that the BMI is completely retarded and you have to throw it out the window because it is legit trash.

But if someone 5'7 200 is obese, then what about someone 5'7 to 5'10 and 250? 300? 330? Are they just super obese, mega obese, ultra obese? Because there's tons of those people out there and that's where I'd call someone obese. Idk not trying to argue but I think there's a line between "obese" and just fat.

To me obese means you're a fucking blimp and you literally can't do normal physical activities + your fat is detrimental to your health in a serious way.

Where as someone, I'd imagine, who's this profile of ~5'7 200lbs could still you know, play pick up hoops or train BJJ or hit a bag without keeling over after 10 seconds. I think it's just fat.

 

[SalvadorAllende]

You can definitely be ~5'7 ~200lbs and not be obese lol.

Look at every NFL RB basically, that's the textbook definition. Sure, they're jacked, top tier athletes, and on PEDs. But they are also all 10-15% BF and lean.

Unless you have zero muscle on you, and you're all fat somehow then sure. But even an average build with average-ish lean mass + the fat at 5'7, idk if that qualifies as obese. Guess I'm coming from the perspective that the BMI is completely retarded and you have to throw it out the window because it is legit trash.

But if someone 5'7 200 is obese, then what about someone 5'7 to 5'10 and 250? 300? 330? Are they just super obese, mega obese, ultra obese? Because there's tons of those people out there and that's where I'd call someone obese. Idk not trying to argue but I think there's a line between "obese" and just fat.

To me obese means you're a fucking blimp and you literally can't do normal physical activities + your fat is detrimental to your health in a serious way.

Where as someone, I'd imagine, who's this profile of ~5'7 200lbs could still you know, play pick up hoops or train BJJ or hit a bag without keeling over after 10 seconds. I think it's just fat.

TS is asking advices on how to lose weight by running. I don't think he has a NFL full of PEDs athlete body composition to start with.

But the rest is a matter of semantics. Let me explain myself:

Obese means over 25% of bodyfat for men and over 33% for women. That is a medical definition regardless of what people think or use the word for.
You are referring to "morbidly" obese that is another definition and I think it's above 40% bodyfat on men (I can't remember). I never said TS is morbidly obese... he could be but I don't know.

And yes.. BMI calculators are bullshit since they only take into consideration the height and weight. LOL.
I'm 5'8 and 135lbs at around 10/12% BF (I'm really lean right now, have a small frame and just a little bit of muscle).
If I only add fat I would be technically obese at 155lbs (and the worst looking skinny fat in the world).