So looking for a little advice! I have seen a few of you on here that are really into fitness. I am six weeks into my new "healthy lifestyle" and doing pretty good. I have dropped 12 pounds and lost 2.5% of body fat. I am working out 7 days a week and usually do about 45 minutes of high intensity cardio and then another 45 minutes of weights, alternating upper and lower body every other day. My diet consists of fresh veggies, lean protiens, and fruit. I have cut out mostly anything white - no refined sugar. I want to lose another 10 pounds and I hear those are the hardest to lose. I have been losing about 2 pounds per week but the last couple of weeks I have only lost about 1 per week. My goal is to reduce my body fat % another 5% by May so I can look extra hot in my tiny weeny bikini......so am I doing the right things? Any advice you fitness buffs can give would be greatly appreciated!
umm thiers a gym thier i saw it once, lol last year i shaved off close to 10 pounds and then gained about 5 back while thier, i'd say you don't really need to worrie, just have fun.
I think your doing great. I would have loved to see 12.5 lbs disappear off my butt in the last 6 weeks. Keep it up.
Don't forget to take a rest day...the last thing you want to do is burn yourself out. At the very end you may want to lay off the weights and concentrate on the cardio. Other than that you're doing a great job! We go for two weeks and I always anticipate gaining close to 10lbs and I'm okay with that because once I return home and get back into my routine it comes off pretty easily. D
Wife and I are doing the P90X. We have been doing it for 2 weeks and I have lost 8 lbs. so far. We only eat protein and vegetables. We do not eat any fruit at the moment due to the sugar in it. I'm not saying fruit is not good for you but for us to lose the weight that we want we are cutting that out for now. Curtis
The first really good thing i notice is that you are mentioning bodyfat and not just looking at how many pounds you have lost. Keep that up!! You seem to be doing a lot of the right things, but I would just be curious how much muscle you may be losing. Not gonna ask your weight and starting bodyfat percentage, but look at it yourself if you can. Figure out how much lean body weight you started with and how many actual pounds of fat you started with. And then, look at the same numbers today. In an ideal world your lean body weight will be the same and only your fat pounds would have gone down. I would recommend doing your weights first and cardio after....not heavy heavy cardio, but cardio at a decent pace so your body doesnt freak out and start burning muscle. Doing weights first if you can is good because your body will use it's immediately available energy first (which will allow you to lift more and heavier) and then when you go to do your cardio your body will ideally tap into fat stores. Also, Consider doing weights maybe only 3 or 4 days a week so your body can rest and repair, and on the days you dont work out do your high intensity cardio.....Consider HIIT (high intensity interval training). Get on a treadmill and run pretty fast for 30sec to a minute then slow it right down and walk at a slow pace for a minute. Repeat this for about 20 minutes. It's great for burning fat and will keep your metabolism higher for the rest of the day. That all being said, maybe what you are doing is going great and you shouldn't stop. What really matters is how you are looking and feeling. Check out those numbers (fat and lean pounds) and see if what you are doing is working. Kelly and I are leaving for TTR on saturday. Since July I have gone from 208lbs 29% bodyfat (43 inch waist) to 195lbs 12%bodyfat (33 inch waist.....so i started with 60lbs fat and 148lbs lean and am now 23lbs fat and 175lbs lean.....(30lbs fat lost& 27lbs muscle gain)
grent & kells just gave some good advice... Especially on the rest day. Also, fruits aren't really as good as you would think because of the sugars. And LOTS of protein. I was told by my trainer I should be consuming a minimum of 200g of protein a day... At around 2000 calories. Oh, and eat 5-6 times a day. Eat every 3 hours, so that your body is constantly in a fat burning state. And if its green, eat as much as you want...
This is fantastic advice, the only thing I would change is to up your protein calories by 50-100 In most cases what you have done is a double deficit, your eating LESS and doing cardio throwing your body into this double deficit, if it stays there too long it will plateau. If you up protein it sho uld hold more lean mass while you diet down. In 2010 I lost 9 pounds of lean mass in one month by running, running is bad, while it does burn more calories as mentioned its too much. The idea of cardio is to stroke the furnace so to speak. If you do it every day or every other day your body will become more efficient at burning calories. I dont gain much when on holidays, due to this magic.
Awesome! Thanks for the feedback! The trainer said I was losing about 2 to 1 body fat over muscle and said that was pretty good.
