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Waheguru Ji Ka Khalsa Waheguru Ji Ki Fateh

Im asking for help from the Sadh Sangat on diet and training routine. I am not going to bore you all with my x factor sob story but Im overweight, got an injury, got more overweight, and now need to turn it around. Hopefully we can create a routine which we can all find useful.

My goal is to loose at least 2.5 stones in around 3-6 months.

Ill break it down in 3 problem areas for me diet, exercise, motivation

Diet

Does anyone have a decent diet plan that works? I am a veggie also.

Looking into it, Ive decided to get off milk and bread, as it isnt good for dieting, so that includes roti, so I was thinking soy milk and daal/sabji with salad

I was looking at protein shakes and have found this online:

http://www.ebay.co.uk/itm/USN-Ultra-Lean-Diet-Whey-800g-/271032867272?pt=UK_Health_Beauty_Vitamins_Supplements&//=570106372990&hash=item3f1ad159c8

It has no egg and is designed for weight loss as opposed to muscle build. I was thinking maybe having this as a meal substitute?

Im allergic to nuts so I cant add that to my diet! Im a bit stuck on other foods/meals to have.

Also what about pills, not diet pills but natural pills with vitamins etc?

Exercise

I was thinking of running for cardio, how many times a week would be decent? I was thinking 5. Also how long should you run? Is distance good for fat loss or time?

How about muscle building/ toning, which sets/reps would be useful

Motivation

How do you keep it up? I have tried dieting and after a couple of weeks and it falls apart. Is there Parth you can do for motivation? Its so difficult trying to keep at it.

Thanks everyone for reading, any tips work plans anyone can think of?

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Static Contraction Training:

Do that,

and as far as diet goes.

Just cut out, or cut down on junk food till you get bored of doing that, but by that time you'll be skinny anyway.

Only thing is make sure you get enough protein per day:

.6g per kg +

How you do that, is up to you but if you are veggie makhan, and milk is your best friend.

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All that dieting stuff, is bull-crap. Just like as a sikh you are supposed to be forever learning, your body should be forever growing.

When you are in a workout mode it doesn't matter much what you eat, as you'll get there (to six-pack w.e) and difference may be a couple of months.

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However, workout is not your main priority becoming better sant-sipahi is so even fi you don't eat the bodybuilding rec. foods you gain so much more even if you 'lose' those few months.

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I was down to 180ish last november from around 275 late 2010/early 2011 ish. I didn't workout with static seriously either, so you could probably do it faster.

I have a variety of injuries for one, example I can't touch my entire back with my right shoulder at 19 but it is getting better.

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That really is all, you can add cardio to probably lose 'weight faster' but I didn't. I've found that being overweight the best way to improve your endurance is simply to lose weight. And, from testing you'll get strong enough doing static that while you may seem lazy normally (I do) you'll be able to run a mile at fast speed when needed (when goliya fly, and when situation is FUBAR).

So, don't worry.

edit - Site uploader not working here you go veerji or paanji: [Mod note - no 3rd party downloading websites with unknown files]

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Btw, Since I'm on moderator que I can't edit my posts as they don't show up; eating less will make you fatter.

Read why we get fat by gary taubes maybe you can find it on TPB.

Over-eating, and laziness are symptoms of obesity not causes.

Your body is out of balance for w.e reason; cut out pop, that is a big thing. And, try to eat foods lower on Glycemic Index for another.

Your diet should be primarily proteins, fruits, etc. wholesome foods not like grains which are pure sugar.

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Eat your roti it's w.e and fat is actually good for you. As a food the best (as protein is more like a supplement, you'll get sick with too much protein).

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Running 5 times a week will only mess up your knees. Nothing else,

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I take b100, centrum forte, and maybe omega 3 if I feel like. This is against sarbloh bibeki but I'm not on that yet, but something to keep in mind.

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If you trust me, for only 2 or 3 weeks (I havn't done seriously from start, so Idk how quick results are) than I guarentee you will notice big difference. With god's will, let me say Guru Ji Di Kasam.

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Maybe even less give it the first two workouts so you can find out how much weight to use, and maybe one or two after-wards. So like two weeks.

///

ONLY OTHER ADVICE:

Do not push it recklessly. For example, you should start out at 2 times a week, you grow during rest phase not inside gym and working out too much is counter-productive. Akin to picking fights for no reason.

Depending on your mental state, and how overweight you are you may feel frustrated and want to 'tear it up'. Don't, it is god's will that you are fat; but now, that you are on forum and we have this meeting it is god's will that you be skinny.

But only if you allow yourself to be.

Bhul Chuk Mauf (I'm moorakh who doesn't know god's will but I only say) Hopefully mod finds that ok. And, doesn't delete/block this post. :p

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Don't diet. Stick to something you'll be able to realistically continue for the rest of your life. If you intend on never consuming roti, bread, or milk in your life until death (sorry for the morbidity) then go right ahead. If not, then relax the time constraints. In terms of vitamins, etc., best to consult a doctor or specialist regarding what vitamins you're deficient in - don't guess - and then proceed from there.

Being a veggie myself I know life would be impossible without roti or bread, so instead of giving them up completely I've reduced their intake. I feel much better to be honest, even though I wasn't much of an "abuser" of these foods to begin with. Be prepared to forgo convenience if you want to eat healthy. You're going to have to prepare vegetables, etc., rather than bung something into a microwave and zap it. Oh yes, vegetables. Stores of amazing energy even though they are considered "boring" by some, but you can't beat fresh vegetables (I steam them) in your diet.

Exercise is important. I'd go for anything that gets you breathing heavily and sweating, but not dangerously so that you feel like you're about to pass out. Remember, it has to be something you can see yourself doing not just for a few months but for many years (if you want to keep the weight off).

Gurbani-wise I suppose you're a Nitnemi? You can never do too much Gurbani, so whatever it is you're doing keep it up and increase if possible. Just add a little benti into your Ardaas such as "Give me the mental and physical strength to begin and continue with this new endeavour. I hope, with your grace, I can reach my goals".

It's a bit of a trite saying but there really is no gain without pain. That's not to say you put yourself into a dangerous situation, but starting off on a new routine of exercise and diet will always be a shock for the mind and body. The trick is to power through this initial barrier and keep going.

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Veggie aren't nessecarily stores of energy depends on metabolic type. There is a lot of gain without physical pain. We are in a life of pain as we are disconnected from guru.

Mods, you may think me an agent, a moorakh, or many other things but please for the benefit of this gursikh so he doesn't have to aimlessly break his ankles and knees running post this message.

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Veggie aren't nessecarily stores of energy depends on metabolic type. There is a lot of gain without physical pain. We are in a life of pain as we are disconnected from guru.

Mods, you may think me an agent, a moorakh, or many other things but please for the benefit of this gursikh so he doesn't have to aimlessly break his ankles and knees running post this message.

It's a bit of a trite saying but there really is no gain without pain. That's not to say you put yourself into a dangerous situation, but starting off on a new routine of exercise and diet will always be a shock for the mind and body. The trick is to power through this initial barrier and keep going.

What part of this was telling him to "break his ankles"? You do know there are no-impact exercises which put absolutely no pressure on the joints but still get the heart-rate in an area which is conducive to losing weight? And what will he do for his mind when his brain is telling him to give up? Stop exercising and tell himself "I'll try again tomorrow". How long will he keep doing this?

N.B. Vegetables (and fruit) are generally considered to be a positive when improving one's diet. There's a lot of caveats in many things in life, but you'd be hard pressed to find a doctor or dietician who advises against the consumption of vegetables in conjunction with an active lifestyle.

Nothing worth doing is ever easy; breaking out of bad habits or trying to make a change for the positive after having settled into a routine for months and years is going to be painful for the mind and body. There are no two ways about it.

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