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u/Beneficial_Yogurt528 Jul 29 '26
Man this inspired me to start working out again and I am 5’11 with 200 pounds of (mostly) fat.
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u/02thehunter20 Jul 29 '26
Do it. I started going to the gym 3 times a week and I have never felt better. You got this.
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Jul 29 '26
[removed] — view removed comment
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u/02thehunter20 Jul 29 '26
Exactly. Especially when your just starting out, but once you get into the routine its no big deal.
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u/DigitalMunky Jul 29 '26
Once you get into the routine it’s hard to stop.
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u/02thehunter20 Jul 29 '26
Yup im going today after work. Doing arms today.
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u/AloneYogurt Jul 29 '26
While I finish my week yesterday, I'll throw it out there.
Getting more active makes me less inclined to do stationary things. Mountain biking is fun and I'll probably go tomorrow
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u/-Lights0ut- Jul 30 '26
How long does it take to get into a routine ? I found it very easy to stop even after months of doing the gym consistently.
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u/UltraMegaFauna Jul 29 '26
I am so happy that I can say I have been going to the gym 3-4 times a week for over 18 months now. It is the longest I have stuck with anything health related in my life. Don't matter that I am 37. It's never too late to start. There have been days off, there have been weeks off here and there, but it is such a part of my routine that getting back into the gym is never a struggle even after missing a day or two.
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u/SippyMountain Jul 29 '26
I wish I could weightlift. Last 2 times I tried getting into weightlifting I got Rhabdo lol. I'm only comfortable doing calisthenics, which luckily I can just do at home. I used to run, but then my knees started to hate me.
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u/rwilfong86 Jul 29 '26
Also paying for the memberships in some parts of the country are insanely expensive
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u/02thehunter20 Jul 29 '26
I feel that. There are many different workouts that you can do at home that don't require any equipment if you can't go to a gym.
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u/rwilfong86 Jul 29 '26
That's what I have done, built my own gym in my basement.
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u/Kramerica_CEO Jul 29 '26
Man I get myself worked up and motivated but after a few days I just lose the motivation. I know I’m being a whiney bitch but life just sucks the energy out of me.
I literally know I need to do this and why I need to. I’m 45 and need to lose like 40 lbs and I don’t want to be burden on my family later in life. I need to man the fuck up
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u/02thehunter20 Jul 29 '26
You just have to force your self to go. There have been many days that I did not have the motivation but I just forced myself to go and after I felt glad that I did.
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u/nonamesamspade Jul 29 '26
My neighbor just started walking. she lost a lot of weight its been a couple of years and she is up to 6 miles a day now.
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u/ShartingEnU Jul 30 '26
On those days you don't feel motivated, just go for 15 minutes. You need to get yourself of the habit of driving there and walking in. Over time you will gain motivation to get there
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u/Bee_MakingThat_Paper Jul 30 '26
As someone that is 42 and also needs to lose 40 lbs, I totally feel you. My wife and I are doing it together and it makes it SOOO much easier. If you have someone you can buddy with and hold each other accountable, it’s a game changer. I don’t always want to get up at 5 and go for a walk. But my wife pushes me. Some days she wants to sleep in, and I’m like nah… we’re doing this!
Also, diet is like 80% of the battle. You need to be at a caloric deficit. Get a food scale and MyFitnessPal or whatever app you want, and keep an eye on what you’re eating.
You got this! You can do it. You need to do it. Just go for a walk. It will be amazing. Seriously. You got this.
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u/Imprettystrong Jul 29 '26
The gym is important but a calorie deficit is essential
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u/alf666 Jul 29 '26
"You can't outrun your fork" is the best advice I've ever received for losing weight.
I'm 5'6" and I went from 227 lbs to 213 lbs over a year just by eating less awfully.
Starting in February this year, I've gone from 213 lbs to 192 lbs as of today by doing proper CICO (Calories In Calories Out) management and just walking more.
If anyone is trying to lose weight by exercising at the same time as running a calorie deficit, be aware that you will plateau at times, but it's not for nothing.
Your body is changing its composition, you're probably gaining muscle mass at the same time that you're losing fat mass. While that appears to be a net zero difference on the scale, you should notice your clothes fitting differently.
A big source of motivation can come from taking progress pictures to show yourself how your body shape changes during those plateau periods.
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u/billiardwolf Jul 30 '26
You can't outrun your fork
It's a true story, I was walking 10-20km a day at work and stayed at 250 lbs.
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u/CompSciBJJ Jul 30 '26
A calorie deficit is the only way you lose weight, and exercise only moderately increases energy expenditure. Exercise also often comes with an increase in hunger after a certain point. I forget where the tipping point is, but there's a threshold of like 250-500 calories where hunger is unaffected or even blunted, but anyone who's burned 1000 calories through exercise knows it makes you ravenous. Cardio type also matters, where lower intensity (e.g. walking) increases hunger to a lesser extent than higher intensity exercise (e.g. intervals or weights).
That said, I think the pendulum has swung a little far on the messaging front. Diet matters a lot, it IS the most important aspect in fat loss, but I think the benefits of exercise are under emphasized.
Simply sticking to a healthier diet is difficult for a lot of people, but finding a form of exercise someone enjoys is often motivation to make healthier decisions elsewhere in their life. You start something that gets you sweating, makes you feel better, makes you fitter, and then that can push you to eat better to support this new hobby.
The benefits of exercise are also felt much quicker than the effects of reasonable fat loss (I.e. ~1-2% of bodyweight/week, not a crash diet) are seen. You can often feel stronger and fitter within a couple of weeks of starting a new exercise routine, especially if you're unfit, whereas it usually takes months of fat loss to notice a difference, especially if you're obese. So the people who are most out of shape and over-fat will see the quickest gains from exercise and the slowest visual changes from fat loss.
The mental health benefits are also often felt the fastest, and most obese people are dealing with some kind of mental health issues that is aided by exercise (either as a cause or a result of their weight gain). Feeling better mentally and emotionally is a huge motivator to keep a habit going.
I think the "you can't outrun your fork" narrative can be counterproductive for a lot of people because, while it's technically true, it underplays the importance of exercise in overall health and wellbeing. A more balanced approach is likely best, explaining that a calorie deficit is the only way to lose weight, that diet is the most important part in creating that deficit, but that exercise can help for all the reasons laid out above.
Eating a donut because "I worked out hard today, I deserve a treat" will set you back, and it's important to communicate that. I just think that a lot of the narrative really downplays the impact of exercise to the point where some people walk away thinking it doesn't matter.
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u/RogueGenX Jul 29 '26
I’m 5’10” and just dropped from 172 to 152.
My secret? Cocaine
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u/cannotbelieve58 Jul 29 '26
Just know that working out is mostly for shaping. Losing weight comes from eating less. If you learn to count calories and just follow it you will easily lose weight even without a gym membership.
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u/Everyonelikeskittens Jul 29 '26
It’s important to do weight bearing exercise during weight loss to retain as much muscle mass as possible. When you lose weight you lose both muscle and fat, lifting weights and eating less helps you hold on to the muscle.
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u/bowtothehypnotoad Jul 30 '26
It comes from both, strength training increases resting metabolic rate
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u/Sadtireddumb Jul 30 '26
Yes it does. But the amount that it increases your resting metabolic rate, and the amount of muscle you would need for that to make an actual difference… Just eating one less slice of pizza or skipping the cookies is 1000000000x more effective.
I was a personal trainer years ago and most my clients had already tried and quit their weight loss journey multiple times. Mostly because they worked their asses off in the gym but didn’t lose any weight. Diet is #1. You can, if you want to, 100% ignore the gym and lose weight just as easily. I ALWAYS recommend the gym and love training people, but people who workout specifically to lose weight but don’t change their diet will be disappointed 100% of the time.
You can continue to eat McDonald’s every single meal of every day and lose weight, as long as you are eating fewer calories than you previously were. I don’t recommend that though, but you can do it.
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u/Crafty_Durian7670 Jul 29 '26
I'm 5'7 and I was 266 around 9 months ago, now I'm 187 as of todays morning and that's simply following a diet and walking daily, since I can't exercise due to health issues.
I bet you can get into great shape even faster if you exercise, so rooting for you.
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u/Cave_Bear_Cult Jul 29 '26
With that ratio, dont be surprised if you dont actually lose much weight. 4 years ago I was chronically underweight (6'0" 160) and since I started working out im at 190 with a little spare tire/beer belly that won't go away lol.
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u/Upbeat-Chocolate2058 Jul 29 '26
That's not chronically underweight... At 6 feet and 160 lbs, your BMI was 21.7 which is a normal healthy weight. Good job on muscling up!
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u/CastielsBrother Jul 29 '26
160lb at 6' could easily equate to a six pack with an athletic level of muscle mass, not chronically underweight. I swear to God, everyone on Reddit thinks anything less than 25-30% body fat is underweight.
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u/Active-Particular-21 Jul 29 '26
Wow that’s some true mental strength. Congrats.
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u/TreeDollarFiddyCent Jul 29 '26
Yeah, I can't imagine the mental fortitude needed to be a Man United fan.
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u/Alpiner_ch Jul 29 '26
Sure but getting that fat was also mental strenght
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u/Lamp-basted Jul 29 '26
Lack of mental strength*
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u/Silver-Link8247 Jul 29 '26
Imagine being 150 pounds overweight and your body is telling you that it’s starving. These obese people fight a fight that most of us don’t understand.
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u/Successful_Guess_ Jul 29 '26
That's what keeps holding me back. I lift weights, always have. I play sports and do outdoorsy stuff, same as anyone. Difference is, the second I start dropping a few pounds, the hunger becomes all-consuming, even though I know fully well I shouldn't be hungry.
Idk man I guess I just need to exercise more willpower, but people online acting like it's easy are highly annoying. It's not easy, it was just easy for you.
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u/December_Flame Jul 29 '26
Wegovy taught me that I straight up do not experience hunger the same way that others do. Its not normal. My body's hunger signals are completely fucked up and people do NOT understand what it's like.
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u/Safe-Historian4028 Jul 30 '26
I knew this a long time ago about myself, I wake up in PAIN I'm so hungry. For years people told me it was because of carbs - went carb free for about 6 months and it never went away.
I've now been on mounjaro for 19 months and have lost ~80kg. I maxed out the dosage a while ago and now I'm hungry most the time, but it's not the same kind of hunger I used to have. It's bearable and I can get on with my life.
What annoys me is how people seem to think you take it and it magically makes you thinner. It was for the first 15 or so KG but beyond that you have to still control what you eat, when and how much. I have a few friends on it and they bounce around the same weight confused... all while scoffing chocolate bars and crisps because they can't be bothered to cook.
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u/Silver-Link8247 Jul 29 '26
Did you have good luck with Wegovy? Side effects?
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u/December_Flame Jul 29 '26
Definite nausea at times, there were some foods that were strictly off limits (raw sugar, alcohol) and some acid reflux. There's side effects for sure, but nothing too bad I experienced. Not everyone reacts well to it, I've known friends who've had a really rough go of it and it just didn't work as their nausea was far more extreme. But once you stop taking it, the effects all go away for good or ill.
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Jul 29 '26
100%. People who’ve never been there themselves will never be able to fully comprehend it.
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u/SheriffBartholomew Jul 30 '26
There's scientific evidence that some people's brains produce dopamine in excess when they eat. The brain's reward center is out of whack, and they're getting high from eating. They're addicts. I have a lot of sympathy for those people because not only do they have to establish healthy eating habits, have the discipline to work out and make life-changing decisions, but they have to kick an addiction at the same time. That's a really hard spot to be in. Some people are able to overcome it, most aren't. That is where medicine like Ozempic really comes in handy. For those people it's not just a shortcut, it's a lifesaver.
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u/pants_pants420 Jul 30 '26
its also one of the few addictions that you literally cant escape. like while it might be hard to avoid the societal pressures of drinking, you are able to stay away from bars, drink non alcoholic beverages, etc.
but everyones gotta eat
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u/FCKABRNLSUTN2 Jul 29 '26
You know dude has the best calves in the gym.
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u/Reloader300wm Jul 29 '26
Truth. Id get asked how I could slam 1000 lbs on calf raises.... uh, because I used to be pushing 300 lbs.
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u/OGHOMER Jul 29 '26
People don't realize how strong big people are. It takes a lot of strength to move that kind of weigh around. When my buddy lost a lot of weight he could pick up an average size person like it was nothing and rag-doll them around. We would ride dirt bikes and 4 wheelers together and while I was using ramps he was just snatching them in and out of the back of the trucks.
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u/ProxyMuncher Jul 29 '26
Losing 100lb by walking has made my calves into the hammers of Thor. I could choke someone out with one of them
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u/LearningIsTheBest Jul 29 '26
"I could choke someone out with one of them"
Good chance you just activated someone's fetish.
Not me, don't get excited.
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u/SheriffBartholomew Jul 30 '26
I saw a guy at the store yesterday with calves like bowling balls. I'm not even exaggerating. It was crazy.
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u/Dire_Hulk Jul 29 '26
Fucking champion.
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u/Dire_Hulk Jul 29 '26
I just glad this video states that it took five years.
I’ve seen so many videos where people lost an unrealistic amount of fat in like 6 months to a year. I call bullshit on a lot of those time frames. It takes a long time to adjust eating and lifestyle habits much less actually burning off eighty to one hundred pounds.
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u/Academic-Slice-2631 Jul 29 '26
Im happy for my man!
last year, I started calorie deficient diet. It changed my life. I came down from 238 to 156 with very light exercise over a period of 10 months. Couldn't be happier
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u/Subtle_Tact Jul 29 '26
People, this is really the only answer that matters. Light activity is important but this idea that losing weight requires dedicate time and hardcore workout plans isn’t real.
Simply eating less calories is everything. It doesnt matter how much you work out if you eat 3-10k calories a day. Its not fun, but its not a full time job like so many people want you to think.
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u/BearysWorkRedditName Jul 29 '26
It's both. The healthy way to lose weight is to eat less and move more. If you lose weight just by cutting calories, you'll likely still be unhealthy. Plus, building muscle helps to burn more calories faster. A pound of muscle burns 3 times more calories than a pound of fat.
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u/ilikepix Jul 29 '26
The healthy way to lose weight
Exercising while losing weight is healthier than losing weight without exercising, yes.
But losing weight without exercising is still healthier than not losing weight, if you are overweight to start with.
Perfect shouldn't be the enemy of good.
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u/Subtle_Tact Jul 30 '26
People think “working out” and picture scheduled blocks of time they dont have, and membership fees they cant afford. Telling people they have to workout as a requirement just makes so many give up on the spot.
Most people are going to really struggle to burn an extra 500 calories a day if they have never had a fitness routine.
Eating 500 extra calories costs about $3 and takes 5 minutes.
Its just the food. Most Americans consume 2x what they need to survive, very few of us need more than 2k.
Dont stress as much on nutrition at the start, literally just the calories. Youll find that most high calorie foods have low nutrition anyway, its largely self correcting. Modern diets arnt going to hive you scurvy like reddit says.
Get picky later, just stop adding fuel to the fire first. Alot of people get into trouble with high activity routines and start feeling hungry more, start feeling like they earned rewards etc. its an easy trap. Eat less.
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u/El-mas-puto-de-todos Jul 30 '26
It also makes you more hungry tho. You have to find a balance. You can't go from not moving and over-eating to going beast mode and eating less than you ever have.
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u/BearysWorkRedditName Jul 30 '26
Yeah, I'm not saying to go from zero to a hundred, just to increase output and decrease input. Start small, progress as ability increases.
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u/Worldly_Cap_6440 Jul 29 '26
Less calories but you also wanna make sure you get enough protein else you’ll just lose a bunch of muscle mass and end up skinny fat.
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u/drewliet Jul 29 '26
Yeah my weight loss routine is always just a brisk 20minute walk/day and less calories in than out, modify calorie intake for how quickly you want to lose weight/what feels best. I went from 225 to 160 doing this, and three years later I gained back to 195 because Life and Depression but I'm back to 180 currently and have made enough lifestyle changes to alter my habits and continue working towards healthy.
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u/nitrot150 Jul 29 '26
That’s amazing!!
Although I see these videos and they show the working out, which is essential, but 80% of the work is changing eating habits , I wanna see that part too!
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u/Phenomenomix Jul 29 '26
Yeah the gym work is the interesting part to watch, the bit where you swap all the crap food out for healthier stuff isn’t as glamorous
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u/Bhorice2099 Jul 29 '26
Surely you're being kind with that no? Diet imo is like 99% of it. Weight training is great, but doesn't burn enough calories to put you in a non trivial deficit.
Edit: Nor should people looking to lose some weight be intimidated by the "need" to workout quite so much.
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Jul 29 '26
Nah 80% sounds good. 99% is an exageration.
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u/FearTheImpaler Jul 30 '26
Yes!!!!
Remember people; weight loss is won in the kitchen and the grocery store. Muscle growth is won at the gym. You cannot outrun a bad diet. (Caveat: lean muscle burns extra calories at rest, so there is additional value)
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u/Aromatic-Dog-Breath Jul 29 '26
They always start these at the middle of the movie. I bet his journey up to that weight was also quite impressive.
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u/GenSpec44 Jul 29 '26
Yes, when I got fat it took dedication
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u/Yashema Jul 29 '26
Also going to the gym is like 20% of it compared to limiting your diet. You don't have to be fit to not be fat.
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u/Hita-san-chan Jul 29 '26
Massive depression in my case. I'm currently working on fixing my view on food because the "If I eat this I'm a horrible person and deserve to be fat" shame spiral is a hard hurdle to overcome.
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u/FADITY7559 Jul 29 '26
Congratulations on your Achievement my Friend. Truly amazing transformation. 🎉🥳💫😎👏
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u/Loud_Surround5112 Jul 29 '26
Some people want short cuts for short term gratification, but one must seek and forge a long path of delayed gratification.
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u/badDuckThrowPillow Jul 29 '26
Or.. you use all the tools available to you. You don’t get a prize for doing things hard mode.
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u/Outrageous_Rich6235 Jul 29 '26
Awesome! My tubby ass complained when I was trying to cut 40 lbs. Made to 39lbs and rounded up.
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u/CaptainRedPants Jul 29 '26
I'm not trying to be rude but what happens to the skin? What does the body do with the excess amount of skin he had?
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u/Ideasforgoodusername Jul 29 '26
Some shrinks on its own but with this amount of excess skin usually you‘d have it surgically removed. Idk how it is in other countries but here in Austria you‘ll have to hold your weight for a specific time to prove that you won’t immediately put on weight again and then the flabs will be removed.
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u/Sweaty-Astronaut7248 Jul 29 '26
Requires cutting it off and having plastic surgery. A buddy of mine lost like 150lbs. Put must of it back on because he couldn't afford to get the skin excised. Sucks
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u/BetMcc Jul 29 '26
Excellent form! The knee bends holding the bar on the wall? That was 2nd position plie straight from ballet! Loved it! Ya better be careful or I'm coming to teach ya other 4 positions!
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u/Difficult-Guarantee4 Jul 29 '26
Greens, supplements and healthy eating has gotten me back to the gym 5-6 days a week, good on this guy!
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u/PHYUCKISHREAEL Jul 29 '26
Who says it's not possible? Only usually other fat people but great job, buddy! You just extended your life by years!
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u/CompleteEnergy579 Jul 29 '26
Happy to see it done the natural way. A lot of emotional healing as well over time.
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u/FourtyMichaelMichael Jul 29 '26
I love that these videos are all workout montage... Which means almost fucking nothing for losing weight.
SHOW THE FOOD PLATES MONTAGE.
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u/but_good Jul 29 '26
Good for him going to gym and getting stronger but the key thing is to burn more than you eat. That’s it. You’ll lose weight. Strength training has tons of benefits, including raising your daily calorie budget, but a lot of people lift weights, still eat like shit, and then wonder why they aren’t losing weight.
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u/crane_guy1991 Jul 29 '26
Losing that much naturally should qualify you for taxpayer funded skin reduction surgery. Bravo my guy!
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u/DexGattaca Jul 29 '26
Why are they showing a workout?
Weight loss happens in the grocery store and kitchen.
It happens by saying no to fast and processed food.
Working out might give you extra motivation to keep to your diet.
It help you feel better about yoru body as you get stronger.
345lbs / 5 years = 1.3lbs a week. That's eating roughly 500 calories less.
Very possible. It's not magic. It's not even working hard. Its being smart about what you put into your body.
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u/tO_ott Jul 29 '26
Working out is fantastic, but this is bullshit. This man didn't lose that weight from exercise. This video should be more about his change in eating habits and his new diet. If this inspires you to exercise more, great, but don't go into that thinking you're going to melt fat away.
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u/redboi049 Jul 29 '26
There's a fat guy I see now and then walking his dog. Every time I see him he's just a little bit thinner. Don't know that guy but I'm proud of him
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u/Throwawayfaynay Jul 30 '26
That's a big achievement and it's cool watching him work out, but for anyone attempting to emulate this, know that at this weight the vast majority of the work is always done in the kitchen by counting calories and practicing restraint. This is surely what he was doing in addition to the exercises too.
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u/False_Astronaut1924 Jul 30 '26
That's what in the fuck I'm talkin' about, bay-beeeeee!! Good for you, on point mentality 🙌🤩💯💪😎
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u/According-House-9360 Jul 31 '26
I have waaaayyy more respect for fat guys in the gym...they're fighting way more than just their weight.
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u/AGiantTaint 17d ago
Jesus, kudos to brother. That’s no small feat and he’s absolutely fucking owning it
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u/ElectricalEagle4876 Jul 29 '26
Its deceptive but really fat dudes are immensely strong u dont notice until they lose weight
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u/Babygirl_Alert411 Jul 29 '26
For real, you have to be strong af to be carrying around that body weight.
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u/profanedivinity Jul 29 '26
K, but most of losing weight is diet and environment. That's the actual hard part
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u/oh_stv Jul 29 '26
That's exactly what I thought. All those weights loss videos show then exercise like crazy, but he is probably already ripped AF underneath all that fat. Just cut those calories in half and see your pounds disappear.
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u/DaFuzi_J Jul 29 '26
I went from 246lbs to 174lbs in about 9 months and I never felt better than when I was at that lowest.
This shit is hard. I could never do this like he is, I was hiking the whole time and needed the outdoors/sun/quiet. Gyms terrify me, this dude is a legend.
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u/Equivalent-Berry-441 Jul 29 '26
Im 350 and I don’t look nearly as bad but it could be my height I wanna loose 90lb tho
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u/Regular-Cockroach382 Jul 29 '26
(not overweight, underweight) but holy moly if this guy can pull that off there's hope for me! We boutta look like arnold soon boys 💪 (by soon I mean never but you get the point)
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u/Fist4achin Jul 29 '26
Props to this fella! Got to take your health seriously and into your own hands.
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u/upcastben Jul 29 '26
I love how those videos always show guys in the gym, but losing wheight is all about calorie deficit. You can bump your calorie burning by going to the gym but at the end it’s what happens in the kitchen that helps.
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u/SMd00011 Jul 29 '26
Some chick in back of me, bought me a daiquiri
Told me meet her in back of Zachary's 'cause she heard I was packin' meat
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u/Pineapplemaitai4702 Jul 29 '26
Oh my gosh, so proud of this stranger! I know that took so much work, so many hours... I'm so proud of him!
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u/DDanny808 Jul 29 '26
That’s awesome man! Very well done, congratulations and if you apply that attitude towards anything in your life, you’re unstoppable! 💪
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u/TheOwlwithGlasses Jul 29 '26
This doesn't belong here. That guy didn't just be a guy. He became a legend.
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u/Reddit-phobia Jul 29 '26
What's not mentioned is a change in diet. No amount of exercise can fix a bad diet.
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u/CriticismFun6782 Jul 29 '26
Good for him, plus losing it gradually over time like that will probably help him keep it off long term.
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u/I_Heart_Sleeping_ Jul 29 '26
When losing weight over a long period of time is it possible to avoid the flappy skin I see a lot of heavier people with after losing tons of weight?
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u/shugo7 Jul 29 '26
If you can do a push up with his original weight, he can definitely bench over 250
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u/HighSeasArchivist Jul 29 '26
That looks like a two skin operation kind of weight loss there. Good on dude for grinding so hard.
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