My family is going on a cruise . Ive never been on a cruise. I havent even taken my shirt off at the beach in years. Needless to say I want to bang as many girls as possible on this cruise!

Im 6'2 and about 250. I have decent game. Girls tend to like me, however my confidence is lacking and it shows when I get shit tested.

Im thinkin about starting tomorrow and jogging/walking 30mins every day until the cruise. My goal is to be about 200 or 210

Any tips on shedding a lot of weight in a healthy and relatively painless and quick way?

Hey mate,

I'm a professional weight loss coach. If you do the following you will achieve your goal.


Firstly some education:
*Resting Metabolic Rate (RMR)/metabolism:
-calories required everyday to maintain your body. For you this is 3750.
-the amount of muscle on your body accounts for about 85% of your RMR. This means the more muscle you have the more calories you burn, and the easier it is to loose weight.

*1lb of fat contains 3500 calories. Therefore if you want to loose 1lb of fat a week, you will need to cut 500 calories from this = 3250. To loose weight quicker you need to cut more. But be careful not to cut too much or your body will go into starvation mode and burn muscle instead of body-fat.

*Pay attention to Body Composition, not just Weight Loss:
Skinny people without muscle can still look flabby which is not a good look.
You obviously want to loose weight, but don't want to look like a starving child so maintaining muscle is key (not only to you appearance, but as already mentioned, the rate at which your body can burn fat).

Diet healthily to make it sustainable and "painless".


Nutrition:
*About 80% of how you look comes down to what you eat so this is the most important thing to get right.
*You need to construct a diet plan that allows you to maintain your muscle whilst burning fat.
* Your body view fat as an asset because of evolution - in the olden days when food was scarce our bodies learned to store as much fat as possible.
* Your body views muscle as a liability because it requires calories to maintain.
* As a result your body doesn't want more muscle than it needs.
*You need to prove to your body that there is no need to store fat.

I've written an ebook which explains why your body needs Carbs, Proteins and Fats and what they do to your body which I can send you for free if you want. It really helps when constructing nutrition plan to know the basics as it has a huge bearings on not only the foods you should eat, but at what times.

In short do this:

Protein
*Most important macro-nutrient on a diet
*If you don't know much about dieting I can guarantee you will need to eat more of this than you think.
*Build every meal around a source of protein - choose what protein you will eat, then ad veggies.
*Good sources include: Fish, chicken breast, turkey breast, eggs, pork, tofu, seeds etc

Carbs
*Many fad diets cut out carbs which is unhealthy and unsustainable.
*Eat slow digesting carbs (low GI) as they will keep you feeling full and energized for longer.
*You want carbs to be as close to their natural form - whole pieces of fruit are better than juice, raw or steamed vegetables are great.
*Good sources: Sweet potato, broccoli, other vegetables, beans, fruit, brown rice.

Fats
*Fats are essential for your body to maintain optimal performance.
*2 main types - Unsaturated and saturated
* Saturated fat
* Mainly found in animal products e.g egg yolks, meat and food containing hydrogenated oil.
* Too much tends to raise bad cholesterol.
* Keep below 10% of total daily calories.

* Unsaturated fat
* Lowers bad cholesterol and chances of heart disease.
* Comes from plant sources e.g nuts, soy, seeds, olives, olive oil, flax seed oil.

* Trans fat
* Scientifically modified saturated fat.
* Engineered to give food longer shelf lives.
* Don't eat any trans fats - commonly found in packaged foods, pizzas, pastries etc.

*good sources: Nuts, seeds, omega 3, Olive oil, flax-seed oil, eggs, salmon


My advice
As your in a rush to loose weight, I recommend you eat the following on a daily basis:
68-79g fat
350-375g protein
147-154 carbs

Start with the lower numbers and if your too hungry, gradually up it. These figures are more than sustainable if you make a decent meal plan with healthy foods.

Also allow yourself one day off a week where you eat some of the unhealthy foods would you normally enjoy e.g chocolate, apple crumble, pizza. This gives you a mental boost and raises a hormone called leptin which helps burn fat. However, don't go crazy on this day off or you will undo all your hard work.


Exercise
You mentioned about going for a walk. Dont.
* Cardio is not the most effective way to loose weight.
* Steady rate cardio (walking, jogging/cycling) requires the use of slow twitch muscle fibers. Fast twitch muscle fibers (that grow quicker, bigger and thus burn more calories) are not necessary and become a burden for your body, which results in them being burnt. As a result, your Resting Metabolic Rate decreases and you burn less calories (and thus less body fat).
* In 45 minutes of jogging you might burn 300 calories (not 300 more than your RMR). The average man will burn 105 calories asleep in this time. Therefore you have only burnt 195 calories more than a man with the same RMR in his sleep.

Spend the time that you would have spent walking engaging in strength training. Why?

1.Weight/strength training increases metabolism and burns fat post-workout:
* During strength training your body burns carbs for energy.
* After training your body burns body-fat for a whole host of functions.
* After aerobic exercise (walking), your metabolism returns to normal almost straight away.
* Engaging in this type of training keeps your metabolism raised for up to 48 hours post-workout.


2. More muscle = more calories burnt:
* Strength training builds muscle.
* Muscle burns calories to maintain itself.
* The more muscle you have, the higher your RMR and the more calories you burn.


*If you don't go to the gym, do body weight exercises, they are just as effective and can be done in your home without equipment.
*Exercise 3-5 times a week depending on time available
*Exercise for up to 45 minutes at at time, no more.
*Focus on different muscle groups each day. E.g a day for chest and triceps, a day for leg day. This prevents you from over training.



You now have everything to get going. The amount of effort you put into what I have explained here will have a huge bearing on your success. If you take it seriously you will see great results in a short space of time. I can guarantee this will work as before I started helping people I did the exact same to myself and lost a lot of weight. (for my before and after pics let me know)

As I mentioned I can send you my book for free, it covers everything in more detail.
Hope this helps. Let me know if you have any more queries.

Mercutio18

Cut sugar and flour ...
- Eat 3/4 of the portion you would normally eat.

1) The fastest way is to watch what you eat ... above method.
2) The other way is to exercise where you are burning more calories than consuming.
- You have to exercise like a pro athlete ...

The first method is the healthiest and fastest.

pick up a nutrition book by like john berardi, or tom venuto or someone who ACTUALLY lifts... don't fucking pick up nething by lyle mcdonald. You'll need to like read of all that to have a solid understanding of nutrition and how it effects your body... then just pick up a program like insanity or p90x for some dramatic results.

you could also follow the diet plan setout by p90x but it would really be seriously better to understand the choices p90x lays out for you.

yo dude i'm interested in that ebook if you could hook me up?

I've run all my life and don't think I've ever lost weight doing it. I walked for 200km over a week last summer and I must've lost a couple of pounds at most. I was training for a triathlon last spring and never lost a pound.

I lost about 30-35lbs doing the Insanity program over the last 3-4 months and that was with no change in diet. Cycling, jogging, walking, swimming, none of that works for me. Short, high intensity stuff is how I tend to lose weight. I also tried the You Are Your Own Gym program as well and that brought good results but not as good as Insanity did.

I hate dieting, I just eat what I want and use exercise but then I don't eat shit to start with. Protein and salad is what I live off of, always have done as my body reacts badly to starch and carbs.

I suggest you invest in the book called the 4-hour body it covers everything you could ever need to know about fitness from workout, nutrition, all the way to sex life as well. this is a very thick book.

_________________
You lose a lot of money chasing women but you won't lose women chasing money.

green and/or white tea helps to burn fat too.

ill make a pot in the morning and i drink it throughout the day until i workout, and then if any is left over i drink it into the work out and then switch over to water. that'll help you get to your goal

and hey Mercutio, why do you say 45 mins of exercise, no more. I've heard that lots of places, but I have friends who will go to the gym for up to 4 hours lol, and they say don;t worry about time.

whats up with the 45 min thing

3 weeks ago I was 6ft 240 lbs. For my first 10lbs I walked for 2hours everyday and ate only salads and chicken with brown rice. Nothing else. After that I've been on the elliptical machine for an hour everyday for the second 10 lbs.I am at 220lbs. Trying to loose another 5 lbs this week by hitting it harder

Check out a book called Burn The Fat, Feed The Muscle by Tom Venuto. When I read it, I was 260lbs. 5 months later, I was 170lbs. And I never felt that hungry.

Hi..!
Now a days losing weight is not a big deal you can easily achieve your goal by a little effort and workout . I will recommend you yoga and swimming for weight loss. Am also doing this exercise from last six months and am sure it will give you a better and quick result.

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lakecounty personal trainer

Use Green Coffee Beans Extract loose weight with some exercise daily.