[quote name='GTzerO']Hello Guise.
A combination of being ashamed and not being sure ( don't have a scale ) makes me reluctant to post my height and weight, but lets just say I'm really fat ( but not over 300 ). Here is my workout plan so far:
30 minutes of jumping rope
15 Push-ups ( increasing )
15 Sit-ups ( increasing )
And a 15-25 minute walk
Also, dieting. Is this any good? How much do you think I could lose in, say, 1 year with this plan?[/quote]
Depends really on what your goals are. Weight loss? Muscle building? What you're doing is mostly a lot of cardio. I suppose that would be ok minimally for weight loss but your results will eventually plateau (probably even less than a year). You need to include a bit more strength training besides push-ups. Really, start lifting weights. Even if you don't want to get bodybuilder big, you can still lift weights (just do more repetitions per set w/ lighter weights). The more muscle you develop, the faster that fat will evaporate.
Also, don't be surprised during that first month when you actually gain weight. That first few months are the hardest for people trying to lose fat because when they see that weight gain, they don't realize it's due to a developing muscle mass. Weight is a terrible measure of fat loss (if that's your goal) since it's just a measure of how much gravity exerts on a body not what's in the body. Get a pair of fat calipers to figure out your own body fat percentage (which is a more accurate way of keeping a rough tab on how much you need to lose). The cheapest is under $10 while the most expensive can run about $250 and up. Since muscle is denser than fat, a cubic inch of muscle weighs more than a cubic inch of fat. So that first few months, since the fat is being burnt off & muscle is being more fully developed, you will see a slight weight increase before it tapers off again & the real weight loss can begin. So when you see that slight increase (assuming you were strict enough on yourself not to go off a good exercise & diet regimen), don't get disheartened & give up. Man up and plow on through.
Also, don't diet (if by diet, some limited food selection that most people will try to stick by but will quit 2 weeks in). Instead, gradually change your eating habits so that it stays w/ you for life. Learn to eat more protein vs. carbs & fats. Cut out empty carbs such as soda (and if you MUST have a pseudo-sugary liquid, try fruit juice but in small quantities). If you feel slightly hungry, drink lots of water. Most of the time, this is actually just thirst. Don't punish yourself by going on a weird diet that you'll eventually quit. Instead, every week, find 2-3 healthier alternatives (but still tasty) to your favorite foods. If you've gotta have a roast beef sandwich on white, try using turkey ham on wheat or natural peanut butter on wheat instead. I find that using alternatives doesn't force you to think that you're punishing yourself when on a diet (like most casual dieters feel).
Also, when eating, try eating in reverse order - your biggest meal should be breakfast (and it should still be healthy). Eat six small meals out of the day but out of the six, the biggest should be breakfast, not dinner. The way your body burns fuel (calories) is by adapting to your past eating habits - it can't predict your future moves. So you can trick your body into waking up earlier in order to refuel itself. I was a terrible morning person as a kid but I noticed I tended to wake up earlier as well as feeling refreshed once I trained myself to eat a hearty breakfast & a light dinner. Hope that helps a bit. Good luck.
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IN PIZZA!!!!!!!!
If you feel that bad, throw in an extra workout somewhere.