*Time for a BIG CHANGE*

[Im Hungry]

22 May 2010 Diet:

Breakfast: 1 medium banana, 1 mandarin, small handful almonds and bowl of ricies. WATER

Snack: Pear

Lunch: 1 Apple, Sweet chilli tuna on crackers. WATER

Dinner: BOwl of rice with chicken and vegies: (carrot, broccolli, courgette)

WATER

Not that hard for me to stick to a good diet as I love vegies and fruit. Its the exercise that will be hard. :shifty:

Hiya,

Excuse my bluntness but to prevent another failed weight loss attempt you will not lose much weight eating this way. A banana = 17g carbs, bowl rices = 25g carbs, pear = 14g carbs, crackers probably giving you 20g carbs and bowl or rice at least 25g carbs- that is far too much carbohydrate.

25g carbs is enough to fuel one hours intense exercise (female).You have to burn through all of that before your body has a reason to tap into its fat stores.

Remember body fat is your body's reserve energy supply. Muscle glycogen (from carbs) is its preferred energy source. In other words the carbs Ive outlined above give the body a reason NOT to burn fat.

Fat is twice as energy dense as carbs (9 cals/g vs 4 cals /g). If the body could break down fat doing high intensity cardio why aren't there fat based sports drinks? Would make sense wouldn't it? Professional athletes with millions of dollars invested in their performance all use carb based sports drinks because the research teams behind them know the body cannot break down fat doing intense cardio.

For the sake of briefness you need to follow very low carb diet (fibrous veggies and green salad ingredients are fine)

Do your first 30 mins exercise at a high heart rate to deplete existing muscle glycogen then do easy intensity cardio (2 x resting heart rate or brisk walk on flat ground) for 30-60 mins , immediately after the intense part and in this order.

If you are 80% good with your food and exercise 4 x per week you wont see much change (400g per week loss) if you are 95% good with your food choices and exercise 6 x per week you could lose 1.2 kilos per week.

Im sure you'll have a few questions- feel free to ask

[ani_m0L]

OMG... Soo much cardio to do! Is there any method to make fat loss more sustainable or not as daunting as [im hungry] has made it? I suppose not :pfft:

[Im Hungry]

from my experiences working with ladies, 6 fat burning cardio sessions will produce on average a kilo a week of fat loss. Of course you can do less cardio, but four sessions per week would be minimum.

i have this saying that the correct food choices creates the opportunity for the body to draw on fat for energy. its the easy intensity cardio that you do that delivers the results (weight loss) you need them both.

start out by adding 20 mins walking or easy cardio on a machine at the end of each class or weights or boxing session you do. if you can only exercise four time a week then increase that time to 30 then 45 mins fat burning after each class.

see how your body responds as your results will ultimately determine whats required

[Pseudonym]

Good posts, Hungry. :clap:

[VampireChick]

Good posts, Hungry. :clap:

:nod:

[vongi]

So on the day I posted my first stats (19th May) I weighed 78kg. Weighed myself today.. and im sitting at 74.9kg which im stoked about. Im not actually a big girl.. I just seem to have quite a bit of fat on my tummy hips and thighs. Any ideas on how to lose my freakin love handles??

I'm in the same boat at the mo, I guess maybe you should look into doing weights? Wait, are you at the gym yet (coz I know Uni has been on for 2 weeks now)

And in regards to the love handles, yes they are REALLY annoying but you can't spot reduce this (naturally anyway), these are the areas women tend to store fat most (because of our child bearing capacities which is another reason why we have higher estrogen levels than men, and whats more, this is the hormone that makes us more inclined to store fat in the first place)

I'm afraid that you're just going to have to keep going with the healthy eating and exercise. If it's these particular area's you want to reduce, it'll happen overtime if you keep up the great work that you're doing :nod:

Also, a lot of it comes down to diet (I'm saying that coz I'm stuck with it at the moment, I keep eating my maintenece which makes me stay at this weight, even though I do the running, the lifting the sweating etc)

Your doing really well tho so keep it up, and thanks too - you've just inspired me to get more in line with my goals

[Im Hungry]

Hi ABD - well done on your weight loss. As you lose weight you notice those target fat areas more. I agree with with what TBC says, just keep going with the same effort and attention and you will to continue to lose fat.

Set yourself your next medium term goal to be 71kgs by 1 September. That's 4 kilos in the 4 weeks of August. If at the date you have your m.cycle push it out till 5 days after that has finished.

Based on what you've achieved to date you will do it.

[Im Hungry]

sorry- i was meant to say i agree with Vongi's post

[AbitDown]

Wow! I haven't posted anything for a while now. So I have made some progress (people tell me) but I dont feel as if I am and I am starting to feel real down about myself. Last week was no gym due to having to study (study break atm). I went gym today. My personal trainer made a program. I usually do interval training on treadmill - 800m @ 10kmph then 200m recovery/walking. I have to do this 3 times he said to drop my body fat. So 1 cardio session would consist of interval training that adds up to 3km in distance. Its hard some days but other days I am so determined to get it done that i do!!!! and i love the feeling of accomplishment after. I dont need to worry about my diet. its perfect. I also do weights. for example lateral pull downs 30kg 6-8reps 3 times.(other exercises to). so pretty much light but giving my muscles a challenge after about 5 reps. ideal for toning.

I know that spot reducing is utter junk. and as i drop my body fat it will dissapear evenly all over my body. Im size 14 atmo. Will I be able to get the sexy body that i know is underneath all this fat by the time summer comes? please let me know how easy this actually is if i go hard.

[Pro Makeup]

The best way to know is to do it and find out!

What's your other option? Surgery in time for Summer? Stay as you are?