Hey everyone! I need motivation. I start my diet and excercise a little bit but then I quickly stop everything. This has happened for about 4 times this year but I really want to change this. I gained 30 lbs. last year and I want to go back to my original weight of 160 lbs. That's my goal. If possible, I would like to lose some more weight and or gain muscle. 190 lbs is a lot for a tiny guy like myself (5 '4).

So what do you guys/gals do to get motivation? I just want to sitback and relax but that isn't going to help me lose weight. lol. Just recently I got some motivation (girl even though she would never be interested in me) so that kinda helped me.

I was also wondering how much cardio I need to do? I only have a treadmill at home. I will also lift weights 3 times a week. I will do a full body workout each session using the only equipment I have: 35 lbs dumbells, bench, and barbell with weights.

As for food, I am totally lost. I don't understand anything I read about it. I also have a paranoia. I think most food isn't healthy for some reason. I was thinking of starting a modified Atkins diet that I did a couple of years ago. It worked for me because I lost a total of 60 lbs. But ofcourse I gained 30 lbs back last year but I have to say that was completely my fault (got a job and ate fast food everyday and stopped working out). Maybe you guys can point me to the right direction? I heard the atkins diet isn't healthy at all.

So yeah, I think that's about it. Any help would be greatly appreciated. I'm tired of being fat and feeling like crap because of it. When I was skinny last year I felt great and had a lot of confidence! I want to feel like that again!

hi Outer,
welcome to the forums:)
i think you need to set up a workout and diet plan first, after you go through the stickies, and then some more knowledgeable members will help you refine it. you see, and this goes for motivation as well, no one can do it for you. if you have enough will to read and educate yourself on fitness issues until you begin to understand some of the things that seem to be confusing you at the moment, then you will have will to start eating and doing exercise according to your plan.;)
here is my suggestion:
1. calculate how many calories you need to have per day in order to start loosing weight
2. arrange them, for starters, in 40:40:20 ratio (proteins:carbs:fat) in 5-6 meals
3. have at least 2 l of water every day
4. do cardio 3 times a week at least. you can do lifting in the gym and cardio at home. always do cardio AFTER lifting if you're doing both in one session. make sure you drink water during exercise, and a lot of it. or you can do lifting on one and cardio on the following day.
as for motivation, it will be hard at first, to get into the habit of going to the gym on a regular basis. ask a friend to join you. take some good music with you. take a picture of yourself and see how you feel about it, etc. for me, the motivation came from the feeling i had after each workout.:jumping::jumping: going to the gym helped me fight my depression and get rid of a lot of old emotional baggage. that's still the most important reason for going.:)
actually, i've just remembered, what helped me stay motivated and disciplined when i first joined the forums was the '100 challenge'. check it out.
:gl:

I'm tired of being fat and feeling like crap because of it. When I was skinny last year I felt great and had a lot of confidence! I want to feel like that again!

Why isn't this all the motivation you need? You wrote you just want to sit back and relax, but you also really want to change. Which do you want to do more?

Why do you start but not stay committed? Look back at your previous posts. Are you being unrealistic with goals? Trying too hard in the beginning (all or nothing type mentality)? Frustrated by the rate of progress? What is holding you back?

It takes some patience, but if you put forth the effort, your body will reward you with the results you deserve.