I’ve been debating the best way to share with everyone the ways I changed my diet/lifestyle to get back in shape. I think “Quick tips” posts are the best way to do it.
Quick summary: I moved to SoCal in May 2008. I completely messed up my diet, and by November of the same year I was nearing 200 pounds (+55 lbs since moving). I couldn’t believe it when I finally stepped on a scale, so from then on I changed things up to get in the best shape of my life. It took close to a year, but now I’m finished with weight loss and it feels great. The next step for me is muscle building.
If you’re looking to get in better shape, I really hope these tips help you. Life has never been better, thanks in part to getting in shape. Feel free to leave questions in the comments and I’ll do my best to answer them.
- WATER. TEA. SKIM MILK. Do not drink anything else. Sodas – even diet ones – are complete crap and do nothing for you. Despite being calorie free, these things are still filled with random, mysterious ingredients that are working against you.
- Go to the gym 5 – 6 times a week. You are not too busy to spend an hour at the gym. The President of the United States goes to the gym. Are you busier than the President? If you’re fooling yourself into believing that, it’s because you’re lazy. Go right after class, go right after work, go the minute you wake up. As the folks at Nike say, “just do it”.
- Switch to fat free, low fat foods and stop snacking. This statement may seem obvious, but it’s one of the most important tips. These fat free/low fat foods aren’t the most fun to eat, but it’s part of the process. I highly recommend Lean Cuisine meals – they’re delicious and help you easily manage calorie intake.
- Buy a pull up bar for your home. To build muscle, the body must break down the existing muscles and rebuild them (that’s how it works in a nutshell). By rebuilding these muscles you’re also burning lots of extra calories after working out. This is why I recommend buying a pull up bar. Install one of these babies in your bathroom doorway. Every time you go to the bathroom, do 5 reps (start small, build up to 20 – 30 reps). I do this and it has provided quick results. Look forward to tight arms, more calorie building, and ABS! (yes I have my very own 6 pack)
Helpful? I hope so. Don’t forget to leave questions if you have any. Did you know I have a Twitter account for getting in shape? @AndyActive.
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When you say to only drink water, tea and skim milk, does that mean no coffee?? I can’t live without my coffee. I’ve also tried skim milk and don’t like it…
These are great tips, Andrew, I’m trying to lose weight myself but I still ocassionally drink Diet Sodas, maybe I’ll re-think that and cut them completely out.
I have a question for which I haven’t really found a good answer yet.
Should you work out when you’re sick (stuffed up, congested, coughy, snotty, gross)? I know that being sick you wouldn’t be able to run like, 10 miles or whatever, but should you at least try to do what you can or just let your body rest?
Wow thanks! Will you be my personal trainer!?
Wait, no coffee? I mean, I know it slows your metabolism a bit but is it really that bad for you as far as losing weight goes?
Ooohh, these are really helpful actually. My question is; the only gym I have in my area is waay too extensive and I just can’t afford it. Instead, I choose to walk home everyday (that takes close to an hour), and I have weights and pulls that I use at home, do you think that will be good enough?? Thanks XxxX
Thanks for the tips, they are really helpful! I must say you are looking very good, nice work. I do have 1 question:
I am in no position to go to the guy, and even so there are none near me, so instead I walk in the bush every day with my dog and in summer I some-times swim. Is this a good substitute? Thanks
Hey Andrew! I was just wondering if you put any sweetener in your tea, and if so, what kind? Thanks for the tips!
Omgosh andrew you rock. Yeah I started my own diet plan right after Az. I go to the gym after work everyday and i walk 2 miles on the weekends (i rotate that with biking as well)
I completely eliminated sodas and replaced it all with just water. Something that you could add is that drinking lots of water is also very important as well as eating 6 times during the day. 3 strong, low fat meals and 2 snacks ( one midmorning and one mid adternoon) to control your hunger.
Its also important to eat lots of protein for those who want to build muscle. I found a GREAT website with lots of tips. I will send it to you once i find it.
Thanks so much for sharing, Andrew! I am going to try out these tips. One question: When you go to the gym, do you use the eliptical, stairmaster, treadmill, or a combination of the 3? How long do you work out and at what speed?
Congrats on loosing all the weight. You really do look amazing!!
Thanks for the tips. It’s nice to hear someone that was in the 200 lb. area to come down to what you have. Gives those of us that are up there in that area, a little hope. lol. I’ll try to follow your regime here, and see what it does for me. Thanks again!
Andrew, we need to see your six pack at one of the upcoming after-shows. As I said during the last one, “Sexy Sims! Off with the shirt!” Haha (I’m lovelypenguin btw). Anyways, good job on all you’ve accomplished. I do all of these except the push-ups, though that’s very clever. I’ll see what I can do. I also have a weakness for late-night snacking insanity (goldfish) when I’m stressed. Any suggestions?
Water is possibly the most significant substance to your body obviously because it makes up 70-75% of your body. It is needed for all bodily processes. However if you?re an athlete it is even more important. Water will help your kidneys breakdown all that protein you are shoveling down your throat-hole. Drinking water during your workout will cause better results also it will help you lift for more reps and sets by flushing lactic acid out of your muscles. Also dehydration is basically killing the body in a minor way that can turn drastic. Minor dehydration can decrease your performance by up to 20%. However major dehydration can cause many ailments to your body even causing death if not resolved. So i suggest you to drink atleast a gallon or more of water everyday.
Have you got any recommendation regarding muscle building supplements? There are just so many out there tough to choose a express one.