Trying to loose weight.. Need some GOOD tips...
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Trying to loose weight.. Need some GOOD tips... - 1/31/2006 8:26:40 PM
|
|
|
AnnoyingEric
Posts: 4
Joined: 1/31/2006
Status: offline
|
I've been reading around on the internet and on this site. I'm 20 years old and 5'10 and weigh 227 lbs. Not all the fat is in my belly. LOL. I run at the gym ALOT. atleast alot in my opinion. I probably burn about 700-800 calories a day from running. At this point im just trying to loose weight to get thinner. I want to weigh under 200. I already eat alot of salad with things like grilled chicken inside and sometimes pieces of turkey, cold cut style. I got recommended eating 5 meals a day instead of what im doing now which is 2. haha. Pretty much since im jumping back and forth what would you guys recommend to loose about 30 lbs? And what are some things i can eat.
< Message edited by AnnoyingEric -- 1/31/2006 8:51:12 PM >
|
|
|
|
|
RE: Trying to loose weight.. Need some GOOD tips... - 1/31/2006 8:38:19 PM
|
|
|
AnnoyingEric
Posts: 4
Joined: 1/31/2006
Status: offline
|
I also drink nothing but water.... I eat celery and apples for snacks
(in reply to AnnoyingEric)
|
|
|
|
|
RE: Trying to loose weight.. Need some GOOD tips... - 1/31/2006 8:58:49 PM
|
|
|
andy
Posts: 1013
Joined: 8/21/2004
From: Ohio
Status: offline
|
Seems like your changing your diet very well. You can do other things besides running all the time like lifting weights in high reps would help alot in burning fat as well as building muscle.
_____________________________
We should live our lives as though Christ was coming this afternoon. - Jimmy Carter
(in reply to AnnoyingEric)
|
|
|
|
|
RE: Trying to loose weight.. Need some GOOD tips... - 2/1/2006 9:11:50 AM
|
|
|
danmirage
Posts: 6020
Joined: 11/20/2005
Status: offline
|
Vary all your training to keep your body from getting accustomed to it.
Do the LEAST amount of work to get the desired response from training!
The cardio training things to vary every 2-3 weeks or so as needed to keep the fat losses going strong - in this order of "importance":
The the intensity of your training...slower/low intensity, moderate speed and intensity, high speed and intensity, intervals
The type of exercise you do...bike, rowing, elliptical trainer, treadmill, walking, etc
The length of time you train...from 20 minutes, to 30 minutes, to 40 minutes, to an hour.
The frequency with which you train...3 days a week, to 4 days a week, to 5 days a week, to 2x day 3 days a week
Some notes about this...change your frequency only as a last resort!!! The more frequently you do cardio, the quicker the body adapts and the LESS you get from it!!!!!
Be sure you have good pre and post workout nutrition to support muscle sparing! You want to keep that muscle to burn that fat!
Start at 3x30 a week low/moderate intensity with one cardio type.
Be sure to take 1 full week at least every 3 months doing NOTHING!!! In addition to other benefits, this de-conditions the body so that when you come back your body is more responsive again. When you come back, start your training at 30 minutes 4x week and moderate intensity with a new type of cardio.
Then increase the intensity (2-3 weeks), then try interval training (2-3 weeks), then switch the type of cardio and start the new type at moderate (2-3 weeks), then high (2-3 weeks), then intervals (2-3 weeks), then switch and repeat. Then add 10 minutes and go 40 at moderate (2-3 weeks), then high (2-3 weeks), then intervals (2-3 weeks).
After 3 months...REST and come back and repeat the pattern.
IF after 1-2 weeks you are not seeing any loss of body fat weight, you may need more time. If you still see nothing, you may need another day.
One comment on this. The body adapts very quickly to cardio, even faster than it does to lifting. For this reason it is important to vary an aspect of your Cardio about every 2-3 weeks, or as needed to maintain the momentum of body fat loss.
Do only 1 type of cardio at a time, otherwise the body will adapt to all the types at once!
#1 diet - most important, can't lose fat on the wrong diet even with all the cardio.
You need to be eating enough calories so that your body is not in survival mode!
Not avoiding calories randomly.
At least 4-6 meals a day!
Go to this post to figure your daily calories if you don't have a clue.
Calories needed per day for various goals <------ link for you to click
At the bottom of the post is a link to a spreadsheet/calculator that you can use... put in your info and look at the column "lose weight" or "maintain" to start.
You are looking for:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
...of your total calories
Shoot for .6-.9 grams of protein per pound of your bodyweight
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of that range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.
Target the fat % on the scale proportionate with the protein.
Then inversely proportion the carbs to the protein.
I.E.
Protein-20%,
carbohydrates-65%,
fat-15%
The calculator gives you a starting point. The one I referenced has a few things that are helpful that others tend not to.
That is, the answers are based on activity level, Goal and they give a range.
However, you still have to watch your body's response to a given diet and training regimen and make appropriate adjustments!
If you just do not want to figure this out, the alternative is to simply clean up the diet you have. In that case, post your daily caloric goal and what you eat and let us make suggestions.
With proper diet and training you could lose .5-2 pounds a week...though some weeks you may hit a plateau and need to adjust.
Fitday.com is a free meal journaling tool you can use to dial in your diet! USe it to PLAN your diet at first!!
Foods should be fresh whole foods. Carbs should be from veggies and non processed starches (rice, baked sweet potato, potato, quinoa, amaranth...) with some fruits. Drop processed sugars and foods from your diet.
It depends on your preferences and your body chemistry. Everyone IS different in the way they digest and use food.
You have to work with it to find what gives you the most energy and power, focus and good feeling.
Since you want to lose some flab, you might want to start at maintenance and see if that gets you a big change.
#2 Resistance Training
Train your whole body
Muscle burns fat..get your muscle working!
Chest
Back (upper/lower)
Legs (Hamstrings, Quads, Glutes)
Triceps
Biceps
Shoulders (back, medial and front and traps)
Calf
Abs
Always warm up with 10 minutes light cardio!
Start easy and warm up each bodypart with light high rep movements before the heavier lift.
1-2 exercises per body part, 9-12 reps per exercise, 3-4 total sets per body part! Spend no more than 40 or so minutes in the gym lifting!!!
To measure body fat to track your progress and KNOW when you need to alter your program:
I am sharing the best price I have found to date for a good cheap caliper.
Skinfold Calipers <--- link to place on amazon where it is cheapest
On the topic of Body fat measurement...
The methods YOU can use to test your body fat yourself are unreliable on a one time basis.
They are better used to track changes over time on an ongoing basis.
Test every 1-3 weeks at the same time of day...and use the same scale to take your weight.
Here is a calculator that allows you to use skinfold calipers (3 or 7 point test) or tape measure
http://www.linear-software.com/online.html
This web page has illustrations.
All measurement on right side is normal.
Measurements should be taken from the same place on the body, always at the same time of day...
Just a note...3 fold can be done alone and I prefer multi site tests...
How do you use this?
At the end of the week (and each week) check your body composition again - always at the same time of day
with the same method and tools.
---If at first you are just gaining fat, then revamp your training it is obviously not sufficient to create muscle gains, also look at lowering your caloric intake 250 calories.
--If you are just losing fat go another week as is.
--If you are just gaining muscle go another week as is, muscle burns fat and will speed your loss later.
--If you are gaining fat and muscle, you can drop calories 250 or add a bit of cardio...depends on what your level of cardio is to begin.
--If you are gaining muscle and losing fat...you are at an optimal balance.
And the basics:
12-15 cups water a day
Multivitamin
8 hours sleep a night
Move, walk, fidget, as much as you can.
Breath deeply
Laugh
Avoid stress
< Message edited by danmirage -- 2/3/2006 11:08:51 AM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to andy)
|
|
|
|
|
RE: Trying to loose weight.. Need some GOOD tips... - 2/13/2006 5:50:23 PM
|
|
|
AnnoyingEric
Posts: 4
Joined: 1/31/2006
Status: offline
|
Just to let you guys know, I made that post at 227 lbs. I just weighed myself and im steady at 209 lbs.. (same scale and same time) I feel great.. I've been eating ALOT and very good at the same time. I cheated badass on superbowl night though. HEHE. But anyway, thanks to the guys who helped me......
(in reply to danmirage)
|
|
|
|
|
RE: Trying to loose weight.. Need some GOOD tips... - 2/18/2006 12:54:07 PM
|
|
|
acassidy
Posts: 10
Joined: 2/16/2006
Status: offline
|
Ya i was like you about a year and half ago. I weighed about 195 pounds and i started running, seeing as how my dad was a marathon man and i looked up to him. I started out with just a mile a day then about 7 months later i found my self running 7 miles a day.
Now i'm not saying to run 7 miles a day because i lost alot of muscle too, seeing as how i weighed in at 140 after 7 months later (i also had a very good diet, very little junk food and i quit drinking pop).
I could of lost all this weight because i'm still a teenager (17 now) and my metabolism is higher then that of an adult. Running has its benifits for losing weight, but i would recremend jump roping for a fat burner (lose weight but very little muscle)
(in reply to danmirage)
|
|
|
|
|
RE: Trying to loose weight.. Need some GOOD tips... - 2/19/2006 4:58:01 PM
|
|
|
ebbearsfb1
Posts: 1057
Joined: 2/18/2006
Status: offline
|
from what i hear the HIIT WORKOUT works great to help drop body fat
(in reply to acassidy)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
