Advice on losing weight
- Thread starter .Lethal
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but to lose anything worthwhile would take over 15 days of cardio (at 200kcal a day).
Context is key.
TONING - losing fat while gaining mass (holy grail). hard to do, hence a bad word to use.
TONED - is a body state. you are low fat and looking muscular. Toned is a few steps below CUT, but is still a valid word imo ;]
Anyway, to answer the OP:
Eat less than you are burning off. What you are burning off =
BMR + cardio (i suggest HIIT tbh) + what you burn while doing weights*
*yes, weights. A good basic routine consisting of compounds, in rep ranges 10-15 per set, will help reap the rewards that you want.
Eat less than you are burning off. What you are burning off =
BMR + cardio (i suggest HIIT tbh) + what you burn while doing weights*
*yes, weights. A good basic routine consisting of compounds, in rep ranges 10-15 per set, will help reap the rewards that you want.
Caporegime
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How often is it recommended to do HIIT? I do it Monday, Wednesday, Friday first thing at the moment. Is it good to do it 5 days a week or do I need the rest days?
Soldato
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what is HIIT?
I've just lost 25lb in nearly 3 months by simply not eating any complex or starchy carbohydrates and minimising the fat and sugar intake, so that's no spuds, pasta, rice, bread or any similar products, also I knocked out fruits that are high in carbs or sugars like apples, cherries, grapes etc and stuck to berries and the like.
A natural by product of this means you tend to eat more meat / fish (otherwise you're starving lol) which does, at least seem to have the effect of leaving a bit more muscle tone than the usual diet
.
Typical day.
Breakfast:, Strawberries, blueberries and raspberries with a muller lite.
Lunch:, 3 x chicken thighs (skinned and grilled with chilli and lemon the night before), baby spinach salad with grated carrot and a vinegarette.
Dinner:A 3 egg omelette made with lean grilled bacon, onions peppers and mushrooms with a sprinkling of low fat cheddar on top.
I tend to drink about a pint of skimmed milk during the day too.
Works out to be about 1500 calories but very few of them are from carbs and the extra protein does keep you feeling full.
If you like a drink on the weekend, have a couple of cans of Coors Lite and then switch to Vodka and diet coke in a half pint glass with about 8 ice cubes, you can get quite sozzled on about a sixth of the calories and carbohydrates that 5 pints of stella would create.
I've also made sure I've gone out for a half hour brisk walk every day in my lunch hour.
Basically, don't kick your own butt too hard or you'll never stick to it, you know what's bad for you, minimise or cut out eating it (choccy etc) but make sure you are never hungry, take a walk or cycle every day and watch out for those sneaky carbohydrates, the body is really efficient at storing carbohydrate calories as blubber.
A natural by product of this means you tend to eat more meat / fish (otherwise you're starving lol) which does, at least seem to have the effect of leaving a bit more muscle tone than the usual diet
.
Typical day.
Breakfast:, Strawberries, blueberries and raspberries with a muller lite.
Lunch:, 3 x chicken thighs (skinned and grilled with chilli and lemon the night before), baby spinach salad with grated carrot and a vinegarette.
Dinner:A 3 egg omelette made with lean grilled bacon, onions peppers and mushrooms with a sprinkling of low fat cheddar on top.
I tend to drink about a pint of skimmed milk during the day too.
Works out to be about 1500 calories but very few of them are from carbs and the extra protein does keep you feeling full.
If you like a drink on the weekend, have a couple of cans of Coors Lite and then switch to Vodka and diet coke in a half pint glass with about 8 ice cubes, you can get quite sozzled on about a sixth of the calories and carbohydrates that 5 pints of stella would create.
I've also made sure I've gone out for a half hour brisk walk every day in my lunch hour.
Basically, don't kick your own butt too hard or you'll never stick to it, you know what's bad for you, minimise or cut out eating it (choccy etc) but make sure you are never hungry, take a walk or cycle every day and watch out for those sneaky carbohydrates, the body is really efficient at storing carbohydrate calories as blubber.
Last edited:
High intensity interval training.
Soldato
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How do you do it?
Taking stationary bike as an example as it's what I do, you would do a warm up of 4 mins or so at medium resistance then 40 seconds at the maximum resistance followed by 20 secs at medium resistance then 40 secs at max again and repeat for another 12 mins then warm down for 4 mins.
Important to mention that only bad fats should be gotten rid of - oily fish and nuts contain good fats that will help with the fat loss. I personally don't fret too much about bad fats either, as long as I'm not eating ridiculous amounts. "Low-fat" products tend to have other bad stuff in them so I'd just eat the original version.
Carbohydrates on the other hand should be kept very low, particularly simple carbs.
It's a lot to take in but just try and improve your diet a bit each week rather than doing it all at once.
Carbohydrates on the other hand should be kept very low, particularly simple carbs.
It's a lot to take in but just try and improve your diet a bit each week rather than doing it all at once.
not really.
Soldato
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It's this little bit of flab that i hate...
I'm really pushing myself to get rid of it but its persistent! argh man it's probably not even noticeable but to me it's there...
I'm running, weight training, not eating junk, loads of water and im eating a good bit of fruit..
Im at a loss
I'm really pushing myself to get rid of it but its persistent! argh man it's probably not even noticeable but to me it's there...
I'm running, weight training, not eating junk, loads of water and im eating a good bit of fruit..
Im at a loss
Caporegime
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- Surrey
Don't get disheartened mate. At least you know what it takes to maintain your physique in it's current state. What you need to do now is just tweak your diet (or possibly training) a bit to lose that annoying flab that's left.