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Weight loss and toning

Emz

By Emz
in Diet & nutrition

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Emz New member

Emz

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Hi just wondering if anyone has some good advice on the best/fastest way to lose weight here is what im doing at the moment :wink:

Exercise:

-1.5-2hours at the gym 5 days a week in the morning, mainly x-trainer for 1 hour and then row and treadmill (not many weights) sometimes i try and do another 3omin on x trainer in the evening

-also trying to go for half hour runs on the other 2 days of the week

This is the diet that im trying to stick to, i dont know if there is enough protein

Bfast-bluberrie,plain yog

lunch-90g chickn or 2 eggs, 2 grain bread, veg

snacks-apples/banana

diner-chickn, broccoli and veges.

i normally get hungry in the afternoon so im finding it hard to stay on track, im about 5ft so i wanna get down to around 50kg and im around 69 atm

:)

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Emz New member

Emz

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when im doing well i can loose 2kg a week, how come only up to one kg per week? its not going so good because i keep fluctuating with my diet because its hard to stick to. i really want to build some muscle and scultp but obviously the main thing is loosing weight first, should i be doing more weights now or mainly cardio, thanks

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vracula Senior member

vracula

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when im doing well i can loose 2kg a week, how come only up to one kg per week? its not going so good because i keep fluctuating with my diet because its hard to stick to. i really want to build some muscle and scultp but obviously the main thing is loosing weight first, should i be doing more weights now or mainly cardio, thanks

I'm honestly think your overdoing it with the workouts,that is a crazy amount buddy,I can see why you are losing control of your diet.

hey have a look at this website ,it has completely changed my outlook on eating and workouts and I have had great success with it while leading a normal life.

http://www.leangains.com/

gtg will post more later.

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joey pineapples Member

joey pineapples

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I would keep carbs fairly low and increase protein. Have whey and oats for breakie, cut the cardio until you go off your low carb cycle (helps to stop you from bouncing back up). The sugars in your snacks will probably make you hungry, I would stick to the berries instead. You could introduce some sweet potato as well.

I would concentrate on resistance training and go walking most nights. The biggest thing you need to change is your mindset, the instant result mentality is not a good way of thinking and will reinforce the ''I want to feel good now" lifestyle that got you overweight in the first place. It's not just one , but a series of decisions that you constantly have to make day after day to control your diet. Make it a habit and enjoy the hard work.

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nmilo New member

nmilo

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Hey there diets are always hard to stick to but

I find a lot of veges and reasonable meat keeps me on track,

eg. frozen mixed veges with lunch and dinner along with chicken or tuna and some sweet thai sauce/salsa for flavour

the veges help keep you as full as you can be while still losing weight

counting calories is the best way to go about it, knowing how much you take in and counting everything vs how much you are burning - and an hour of cardio a day alone should be plenty, when i went from 115kg to 85kg i did half and hour a day but watched (counted) what i ate

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vracula Senior member

vracula

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I would keep carbs fairly low and increase protein. Have whey and oats for breakie, cut the cardio until you go off your low carb cycle (helps to stop you from bouncing back up). The sugars in your snacks will probably make you hungry, I would stick to the berries instead. You could introduce some sweet potato as well.

I would concentrate on resistance training and go walking most nights. The biggest thing you need to change is your mindset, the instant result mentality is not a good way of thinking and will reinforce the ''I want to feel good now" lifestyle that got you overweight in the first place. It's not just one , but a series of decisions that you constantly have to make day after day to control your diet. Make it a habit and enjoy the hard work.

Joey and ron are right it's gotta be a lifestyle change ,think long term ,it will help u remain consistent and consistency is the key to success to achieveing whatever look u want.

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vracula Senior member

vracula

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Here is an excellent post

1200 cals would (barring this person being tiny) be a recipe for disaster... it wouldn't be sustainable, wouldn't lead to good eating habits and could prompt rebound dieting.

Many of these supposed recommendations take no account of the many variables which can affect calorie needs.

Instead,( and this is just my 2c worth) like FOTR says, go back to basics:

a. get some basic information (age, gender, height, weight, activity levels);

b. apply this calculator to work out their maintenance calorie needs;

c. deduct 500 calories (500 calories per day deficiency equals 3500 cals/week equals the amount of energy required to "burn" 500g of bodyfat, which coincidentally is the recommended rate of weight loss for sustained success - and also coincidentally will likely be closer to the diet they'll want to keep to once at their goal weight.

Then develop a straight diet, which might well be 60% carbs/ 30% protein/ 10% good fats - not too dissimilar to your own proposals, but just a little less carbs.

Then, get them to stick to it for a month, measure and re-evaluate.

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Emz New member

Emz

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cool thanks for the advice :) I am going to start focusing more on body fat % than weight, I just want to loose weight fast but obviosuly theres no quick fix. Apparently you burn more fat if you more muscle so i will start working on doing some weights and cut down a little bit with cardio, what would be the best weights/resistance training to start off with, I do a little bit of kettlebells etc...

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teamfatboy Veteran member

teamfatboy

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Heya Emz

You're on the right track... what you want to do is lose bodyfat, not just lose weight.

Lean muscle is more dense, so for the same number on the scales you can be quite a lot smaller, if you've got lower bodyfat.

Plus, as has been said, once you reduce the % bodyfat (and proportionally your lean muscle mass as a portion of total weight goes up) it DOES become easier to maintain weight (not "easy", just "easier" lol )

Cardio on its own doesn't build lean muscle - even with the diet right to resist muscle loss, all cardio will do is burn energy from whatever source it can find. So, if your diet is in deficit (You're eating less than you need to maintain), sure you'll lose numbers on the scale, but odds are some of that loss will be lean muscle.

BodyforLife is a good place to start, or even CrossFit - both will get you working with weights and resistance training.

But if you enjoy the cardio - you can still fit it into a programme that includes running, rowing or cross training. Just cut the time down - and do the weights first, then the cardio. The weights deserve first bite at your energy stores, you can move more metal (and train the muscles better) that way - the cardio can come later, once you've already made inroads into those energy stores.

Oh - and why 1kg a week.... there's a huge body of evidence that suggests that between 500-1000g/ week is the safe, sustainable, rate to lose bodyfat and keep it off - too fast and you risk rebounding and so on. But, if you can tolerate the slower rate, the chances of keeping it off go up dramatically :) Plus, because the calorie deficit and exercise workload are less, you increase the chances of sticking to it for longer - long enough, in fact, for it to become the new normal :D

Purely my 10c worth, of course :nod:

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muscle99 Member

muscle99

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Hi there,

I agree with what some of the others are saying, possibly overdoing it.

Have you used an online calorie calculator to determine what your amount of calories you use in a day is?

Try doing a full body workout mon,wed,fri that lasts 45min with 1min rest periods between sets & exercises with 30 min cardio on the other days. This way you will find it easier to stick to a diet & maintain a steady fat loss, good luck & only weigh yourself once per week. Don't forget to count calories as there is a load of energy in most foods we eat.

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