Losing 40 by end of summer.
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Losing 40 by end of summer. - 6/1/2006 7:46:11 PM
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kclumsy_asian
Posts: 5
Joined: 6/1/2006
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Hello. I am new to this forum and would like some assistance. I am overweight by alot. I am 5'9" and i weigh around 187. Therefore, I plan to kill myself this summer. hehe. I plan to lose 40 pounds this summer. I dunno if this is a retarded amount. But if it is, i plan to lower it. What i am looking for is to get the most fat off my body in before i go back to school. Therefore, i have around 3-4 months to lose 30-40 pounds. I would love to have some assistance or direction on what type of workout plan i should have. If there are any out there that work well for this amount of body fat loss i would appreciate it if there was a link. Thank you. I heard that cardio was all i needed. hours of hours of cardio. Is this true? I would greatly appreciate a plan or method to lose 30-40 this summer. My goal is to first shed the fat before i work on building it. Thank you for considering your time to read this. Any insults to my goal is welcomed because i am willing to learn.
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RE: Losing 40 by end of summer. - 6/1/2006 7:50:46 PM
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Moniker
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Joined: 5/30/2006
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Start lifting weights now. This is a must when trying to lose fat.
The main thing to do is to get your diet right. Cut out all processed foods, fast food, soda, and rpetty much any junk food possible. Start running or doing some form of intense cardio. The thing that you need to keep in mind is that you need to BURN more calories than you CONSUME every day.
(in reply to kclumsy_asian)
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RE: Losing 40 by end of summer. - 6/1/2006 7:54:13 PM
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kclumsy_asian
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Joined: 6/1/2006
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I dont eat anything like that. Ever since i got off all the junk. I lost around 4 pounds. After that i worked out but it seems that the numbers wont go down. You say lifting weights loses fat? Is this true?! I run everyday. And do u prefer the running machine or crossover machine? I consume less and less everyday. And since im asian. I eat rice for all day long. Is this good or bad?
< Message edited by kclumsy_asian -- 6/1/2006 8:09:28 PM >
(in reply to Moniker)
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RE: Losing 40 by end of summer. - 6/1/2006 10:11:54 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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Eating less and less is not the way to go. Check out this link-
http://www.discussbodybuilding.com/What_the_hell_is_a_calorie_anyway/m_135283/tm.htm
Now, check out this one to find out how many calories your body really needs in order to lose fat- You'll most likely be surprised, you'll probably end up eating more than you're used to.
http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need_Calorie_Calculators_Includes_Quick_Spreadsheet_Too/m_45013/tm.htm
Rice, generally speaking, isn't that great for losing fat. Whole grain brown rice, on the other hand, is. It's an excellent source of slow burning carbs, and can help your body lose fat because it takes longer to digest, and even digestion itself burns calories.
To answer the question about lifting weights- Sure, it can help you lose fat. Working out burns calories, and building new muscle does too- If you're eating enough to support your body's other functions, but leaving a slight caloric deficit, your body will start to burn off more fat in order to support your new weightlifting routine.
(in reply to kclumsy_asian)
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RE: Losing 40 by end of summer. - 6/2/2006 3:27:35 PM
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kclumsy_asian
Posts: 5
Joined: 6/1/2006
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yeah. Thats the first thing i learned about when i came here. i know about all the caloric intake and stufF. so i should eat brown rice? Ill go get some. And about how much cardio do u think i should do? The tutorial told me to start off with an easy pace of 30 min run and continue it up every week or so. Shall i do this?
(in reply to cpl)
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RE: Losing 40 by end of summer. - 6/2/2006 3:42:19 PM
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95gtdriver
Posts: 186
Joined: 1/24/2006
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up the intesity not necessarily the length. you dont want to do "hours and hours" of cardio. you will burn more calories by doing interval training (a few min at 90% then a few more at 60% that kinda thing) for 30 min than running at a moderate pace for an hour.
as far as the diet I would try to work some lean proteins in with the brown rice. like chicken turkey etc
and I have always heard that you want to lose a bout 1-2lbs a week when dieting, however this number goes up if your body fat is higher.
_____________________________
weight-170
height-5'8"
3 rep bench-225lbs
Deadlift-260lbs
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aprrox body fat-13-15%
I'll leave your girlfriends panties gummy and have her walking funny." - WC
Stack- ON 100% whey, Xceed, & a little Muscle Milk for good mea
(in reply to kclumsy_asian)
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RE: Losing 40 by end of summer. - 6/2/2006 6:10:04 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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1-2 pounds a week is a nice healthy amount of fat loss- But yes, when you're heavier, it can come off faster than that in the beginning.
Each pound of fat contains 3500 calories. So, in order to burn one pound a week, you need to create a 3500 calorie deficit in your body within one week's time- but still making sure your body gets enough calories to support itself. For two pounds a week, double that deficit to 7000 calories.
As 95sgdriver said, you don't want to end up doing hours of cardio. The thing with a workout is, get in and get out- Same goes for weights as it does with cardio. For weights, I believe that if you can't get the job done in around an hour or so, why bother. With cardio, I give it thirty minutes. Also, as he pointed out, if thirty minutes becomes easy, just run faster for short burst during that same amount of time- That's what's meant by interval training. Eventually, you'll be sprinting for quite a bit of that time, and still burning fat within your half hour session.
(in reply to 95gtdriver)
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RE: Losing 40 by end of summer. - 6/5/2006 5:37:38 PM
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kclumsy_asian
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Joined: 6/1/2006
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Thanks for the advice. I usually get some protein in my diet so thats not a worry. And i started to run about 15 min a day when i wake up. I am slowly increasing the distance while keeping the same 15 min. And also 30 min should be the max i should be running? So all i gotta do is increase intensity. Thanks for the info.
P.S. I was wondering if i didnt go to gym for a day. Wat home workouts can i do to still get the burn i need? Because finals are coming up, i wont be able to go to gym much so i was wondering if i could know any exercise or activity at home that i can still get the workout i need.
< Message edited by kclumsy_asian -- 6/5/2006 5:53:27 PM >
(in reply to cpl)
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RE: Losing 40 by end of summer. - 6/5/2006 7:20:28 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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First of all- Forget about the burn. It means nothing at all when it comes to growing muscle- Challenging your muscle with enough weight within your chosen rep range is the way to go, not chasing the burn, or the pump, or soreness. None of those things build muscle.
For at home- Consider getting a simple set of weights, just a barbell, some dumbbell handles, and some weight. With just this, you can actually get in a nice workout for almost every muscle group- Chest and legs are really the only two muscle groups you really need equipment for, in my opinion.
Or, if funds are tight, you could go with some bodyweight exercises- Pushups, pullups (I'm sure you can figure something out around the house for these) dips, (Same thing) crunches of all kinds, bodyweight lunges and squats- there are tons of ways to work out without weights, but remember- It's not the same thing. It's better than nothing, but weights are the way to go.
(in reply to kclumsy_asian)
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RE: Losing 40 by end of summer. - 6/6/2006 7:00:21 PM
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kclumsy_asian
Posts: 5
Joined: 6/1/2006
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ok. But im aiming to become lean and fit instead of bulked. My goal is cut. So ur "first of all" info still works with me? Lol. thanks for all ur help cpl.
P.S. Since im korean. I dont seem to have a label on my food on the calories. Because all my food is homemade. Wat shall i do then? I try to gauge it by looks like eating more vegetables over the rest of my food. And when im hungry i try to grab a few fruits and stuff, no junk food. However, having no food label is really hard. What should i do?
< Message edited by kclumsy_asian -- 6/6/2006 7:36:10 PM >
(in reply to cpl)
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