WORK

make sure you are working your heart up to 80% intensity from your resting rate. running on open roads tougher then the gay treadmills in gyms. if you cant run then do intervals, find out how far you can sprint all out cut it in half then jog the other half keep doing it. =D . keep a log book of your mileage. I do this alt days mixed with other aerobic workouts. get good shoes for this

if you refer to hike =D pack some weights into your backpack make sure there are a lot of inclines =D allot half a day for this pack snacks. again get good shoes and please dont use running shoes on trails.

cheapest deal is the jump rope buy those plastic vinyl ones and cut to length. jump away until you collapse (serious on this part) shoes with good damping qualities would be a good idea

alternatively a chin up bar is a good investment otherwise just go do it in the playground with monkey bars. basically free.

Anaerobic workout on alt days, squats lunge with barbells if you get bored

How do you know if you are doing it right.......its when you are staring at the floor between your legs and sweat dripping on the floor like a tap or you are looking at the wall and its sideways


FOOD

Eat clean, take slow digesting carbs (sweet potatoes, yam, tapioca.....please google for more data), take good oils.

The good oil part is very important.

Take foods that are either raw, steamed or baked. save the boiling for eggs only.

My single (lunch) meal if I am trying to drop lbs is usually one salad pack, eggs with either half can of tuna, baked chicken breast or some other meat. seasoning is made of extra virgin olive oil, onions, garlic (lots of it) and balsimic vinegar (salt/pepper is optional).

I get snacks too 10 am and 3 pm. cup of tea and a fruit or low cal biscuits or a slice of toast with peanut butter or a sweet potato with ice water ( ice water taste better to me).

absolutely no juice (they are sugar laden even though it says all natural on the box)

breakfast is always calorie laden (clean) oatmeal (not instant oats) eggs or beans or some other form of protein.

dinner is usually fish with a handful of carbs and more vege.

What you can take all of the time is WATER. It is your friend and its calorie free.


Last thing is GOOD QUALITY SLEEP.

Lastly get a medical checkup and tell your GP what you plan to do. Please post your results/plan here and dont let that turd generator KOTMJ [SIZE=7]put you down.

If you really want to lose that much weight........I will get you a job on a worksite with a Nazi supervisor and you eat like the lowest paid staff. You will definitely get what you asked for the ppl on this job are around 5% body weight and can take out ppl 4 to 5 times their own size with one swing witnessed it many times.


@Kmaru

the weight height ratio thing is just a rough guide. Its not accurate. Everyone is built differently. body fat is a better guide.

@jags