Need to lose 40lb
TC 490, YoE 12 I'm mid 30s, weigh 230, but should be about 190. For too long I've neglected my health and I need to take control of it. When I was younger I was fit and disciplined. Nowadays it's hard to be disciplined and keep a routine. Lots of excuses like odd work hours and responsibilities like kids, wife wants to spend time etc. If I keep putting it off then I'll be dead at 50. Also, it carries a sense of shame to be this unfit. Especially when I was so fit just 10 years ago. Anyone beat this cycle of neglect of your body? I think I need a personal trainer or something.
Peloton
Fitness starts in the kitchen. Cut a meal. Breakfast or dinner. Switch it with something light and low calorie. Measure what goes in with MyFitnessPal. Don't eat stuff you can't reasonably measure. Try to stay within a calorie range that can help you lose weight without exercise. Add exercise in to the mix with cardio and lifting. Getting a trainer is not a bad idea. Source: personal experience.
Diet. Get used to the hunger and withdrawal that comes with it and you win.
Glad to see this happening to you. Try eat clean and do same routine to build muscle. Amazon has crazy hours, all tech boys in town look the same. Make the change, you will succeed !
Stop eating carbs. Ketogenic diet combined with calorie restriction. I suggest protein shakes, lean meat, and veggies. The weight will melt off.
Diet more than workout . Stick to non carbs mostly and avoid junk . Oh and get plenty of sleep if you can .
some tips which i can share since I did it myself - Have small goals, be consistent dont measure your fitness by weight, if you even do 4 days of workout in a week you will notice change in 2 weeks. Join a crossfit, working with a group is a good motivation, enroll for 5k and star preparing for it. working out at same time everyday helps you build routine.
Intermittent fasting works wonders once you get used to not craving for breakfast and lunch . Start with 16 hour fast once that is achieved , you can pretty easily transition to 19/20 hours of fast per day. Use fast habit app to stay on track. Saves money too. Good luck .
Don’t do Keto, it is not healthy no sustainable. Cut out sugar, use MyFitnessPal, increase protein and veggie intake and get a personal trainer
Trainer will help you stay committed. Otherwise, just clean up your diet. At that high levels of body fat you don't need to do anything special. Don't bother with keto or whatever right away. Just stop eating junk slowly. I'd recommend starting the day with 50g of whey. It'll keep you full for a while.