Help me get my fat bottom off the couch and get "ripped"

[TheMeanDM]

Basic Request:
I'm 34 (as of today) and am completely out of shape.
I am hovering around 225, and am 5'10".
I have elevated/high blood pressure.
I have high triglycerides and elevated cholesterol.
I have "brother" firefighters that rely upon me to "watch their back".
I have a wife and 3 kids that need me to be around for them.
I have a wife and 3 kids that I want to enjoy as long as possible.


http://farm2.static.flickr.com/1201/539782795_a52f918aaf_m.jpg


What I want help with is advice/input designing the following:
1) a workout plan to decrease body fat
2) a workout plan to sculpt, rather than increase mass
3) a workout plan that will help improve cardio

What I pledge to do:
1) keep an online/onsite journal of what I am eating (people that do this lose 50% more weight, studies show)
2) join the local YMCA
3) find/make the time to workout
4) stop eating crap for food and make healthier choices

Background:

So the other day I was flipping through the satellite guide and saw "The Click List: The Ultimate Queer Videos" on LOGO.

I was curious about what gay people considered "Queer" music. I'm a pretty eclectic, open-minded guy when it comes to music, and quite simply, I appreciate any kind of "good" music and the musicianship that goes into making it. Country, classical, rock, metal...you name the genre, I've probably listened to it.

Well, turns out, it was rather interesting and informative.

Informative Examples:
I did not know that Sophie B. Hawkins was a lesbian..makes sense now, though, looking back.
Tegan and Sara are twin lesbians (makes one wonder if homosexuality is somehow genetic?).
The name "Scissor Sisters" is taken from an interesting position--and the lead singer is gay.

Anyways..

One of the videos was by Colton Ford "That's Me" (http://www.youtube.com/watch?v=_jKqhuoktAk)was the title.

http://www.newnownext.com/images/2008/01/09/colton.jpg

Being a heterosexual man, I had no idea who this guy was until I googled him (make sure your safe search is on, unless you aren't offended easily).

Well, now I know: he was a gay porn star now turned musician (he does have a pretty good voice, actually).

So, I was watching the video and saw his greying hair, and I thought to myself "Dang, this guy is RIPPED for an older dude! How old is he?"

That's when I googled him, and learned he's 45 (turning 46 in October).

Well, that's when I said "If someone who's 45 can look like that, why can't I? I'm 11 years younger...."

So, help turn me into Colton Ford---without the musical talent and penchant for buggery, that is. :smallbiggrin:

More about me:
I am no stranger to working out. In high school I was very athletic: Football (American), Wrestling, Track/Field, Golf, Baseball.

As a Senior in high school, I weighed around 150-160 usually (unless it was football season, then it was 170's).

I know deep down that I can do this...and I think that with your help, I can acheive my goal of losing weight, defining my body, lowering my blood pressure and nasty blood levels, and gaining more endurance/cardio.

My ideal weight would be about 170 (so, what, 55 pounds?).

I'd like to do this in 1 year, starting today.

That's 1 pound per week! That's all!

[Gorbash]

What I want help with is advice/input designing the following:
1) a workout plan to decrease body fat
2) a workout plan to sculpt, rather than increase mass
3) a workout plan that will help improve cardio

1) Don't eat + running/swimming
2) Basically you need to split your excercises so you work on every group of muscles. Let's say 3 times a week - first day chest and triceps, second day biceps and shoulders, third day back and legs. And if you want to sculpt, that means you should lift less weight but with more times in a series. Start each excercise with 10, then when you can easily do it 14 times in 3-4 series, it's time to put some more weight.

[rubakhin]

(Honestly, The Click List always seemed pretty much random to me. I think they had, like, the Leningrad Cowboys on once. But I am sooooo out of the loop when it comes to the musical aspect of queer culture. Much to my boyfriend's chagrin.)

Ahem. Moving on.

I posted this (http://www.coolrunning.com/engine/2/2_3/index.shtml) in another thread, the Couch-to-5k Running Plan. Even if you start out completely sedentary, after eight weeks you'll be accustomed to running 3 miles on a regular basis. I started using it when I wanted to start doing parkour and it works quite well. If you're out of shape, it will get you in shape without asking too much of you right away, it was designed to gradually ease new runners into their running program. You might want to start out with that.

ETA: Oh, and if you yourself are interested in free running and parkour, or anyone else wandering by this thread, this (http://www.americanparkour.com) is a great site for beginners. It's a great sport/art form. It'll keep you fit, it's a lot of fun, absolutely nothing will make you feel more free in body and mind, and your kids will think you're a superhero.

[Victor Thorian]

Well. It's all about willpower. Losing weight, learning about art, being a better person. You will do it if you agree to do whatever it takes. I see that you do. It's the first step on the long road. I wish you luck on your quest.

[Dallas-Dakota]

Visit this thread or ask Caw some advice by PM. (http://www.giantitp.com/forums/showthread.php?t=84510)

[Crow]

Judging by your goals, it looks like Crossfit (http://www.crossfit.com) would be an ideal program for you. In fact, a lot of firefighters, law enforcement, and military guys do Crossfit...and it's free.

As a firefighter though, if "Fran" comes up, you have to do "Fran on Fire" (You wear all your gear through the workout...people have actually done this). :smallwink:

*warning* The workouts can be very difficult.

[TheMeanDM]

Crossfit....very interesting.

I can see myself taking some workouts from there...absolutely!

From what I remember from back in the "old days", and what I've confirmed with research:

There are three areas to focus on: Upper body, Abdomen, Lower Body.

You can break these down and do specific exercises, obviously, but I think for my purposes, looking at those Crossfit exercises might just do the trick.

The Thruster, for example, incorporates:
Squats/Thighs, Shoulder Press, Pecs (upper), Abds (balance/stability), Glutes, Calves (if you extend your heels when you reach the top).

That's a lot of stuff right there in one motion...that I can think of, at least.

The only drawback I can see with Crossfit, at the moment, is needing to go through all the demos. That'll take some time, and could be annoying (2 "codecs" have already been needed to watch 2 of the 5 I've played).

[Crow]

Crossfit....very interesting.

I can see myself taking some workouts from there...absolutely!

From what I remember from back in the "old days", and what I've confirmed with research:

There are three areas to focus on: Upper body, Abdomen, Lower Body.

You can break these down and do specific exercises, obviously, but I think for my purposes, looking at those Crossfit exercises might just do the trick.

The Thruster, for example, incorporates:
Squats/Thighs, Shoulder Press, Pecs (upper), Abds (balance/stability), Glutes, Calves (if you extend your heels when you reach the top).

That's a lot of stuff right there in one motion...that I can think of, at least.

The only drawback I can see with Crossfit, at the moment, is needing to go through all the demos. That'll take some time, and could be annoying (2 "codecs" have already been needed to watch 2 of the 5 I've played).

I just did Fran today. Didn't touch chest to the bar on the pull-ups, but got chin over. Didn't time it, but it certainly wasn't sub-4 minutes (I had to share the squat rack with someone).

There are an awful lot of demos. What I usually do is check out the day's workout and then look at the videos (follow the exercises link on the sidebar) for the specific exercises involved if it's something I'm not familiar with.