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Maximize Fat Loss

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#21
Im a guy, 19 years old almost 180 cm and about 100 kg.

Thanks for all the answers,thank you.

^How much do you consider heavy? and how much is light? how many sets and reps should i do? I want to get muscle but lean, i want smaller arms with some muscles only.

Love cereals no problem with eating that :D.

Whey + milk after training, why is that good?

All i need now is a schedule what and when i should train (appreciate it aznmask)

Is there anything else i SHOULDNT eat except drinking soda,junkfood and candy?
Okay so you weight is 100kg or 220lb? for your height 180cm which is extremely overweight.

I think you need a diet plan...

Stay away from fast foods (all trans-fat food)
Soda
any food with high sugars.
No Junk Food!!
no chips which contain too much sodium which is bad for your health.


try eat food with higher fibers, protein,
eat brown rice.., wheat bread, yogurt,


GO to the gym and lift some dumb bell.. i can't tell you what is light or heavy until you lift it. Everyone's strength is different.
 
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#22
^
Yup i know im overweight thats why im seeking help haha, thanks

how many meals and when should i eat them?

should i skip wheat too? no bread :S? or can i eat it?
 
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#23
Exercise:

- Play a sport that you love regularly (preferably one that involves a lot of running), this is the easiest way to get rid of weight. play it for 2-3 hours when ever you can

- In the gym:

Plenty of cardio, i suggest cross trainer and uphill treadmill. stay on them as long as you can and try stay on it an extra minute or so every time you use it again (progression).

Have your own weights programme. work mainly on your: Abs, chest, tricep, back and legs.


Diet:

Eat more:

-lean meat e.g. chicken, beef. preferably not fried
-fruits and vegetables

Eat less:

-high fat food
-high saturated goods e.g. crisp or chips
-high salt food
-dairy and high carbs food e.g. pasta, potatoes, bread, cheese
-avoid junk food



i've made this kind of brief and simple. need any advice just ask me. its not easy trying to cut down food straight away therefore i suggest you eat 5-6 smaller meals a day instead of 3-4 big ones. if you feel like snacking, eat a banana or other fruits. try slowly reduce your intake though
 
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#25
The most boring and may not be the fastest would be running with sprint intervals on the treadmill. It works but if you don't have an access to one then you can bike or run. Make sure to have some sort of sprint intervals.
 
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#26
the thing is i rarely eat candy, drink soda or eat junk food ^^ maybe too much rice and bread? what can i replace it with? (Im also skipping breakfast but im fixing it now)
 
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#27
Well to lose weight, it all comes down to calories in the end. When I was working out back then, I stuck to a basic regime of low calories and a daily workout. Usual routine would be:

-Wake up, start with as many pushups that you can do at the moment. It's okay if you can't do that much, just try to do as many as you can;
-Breakfast, I recommend eating instant oatmeal (they're in really convienient, 100 calorie packets), and a piece of fruit
-Wait an hour to two hours, go for a 45 min run. Even if you can't do the entire 45 minutes, stay outside, walk until you catch your breath, and then keep running. But stick to 45 minutes. After the 45 min run, immediately do 3 sets of 30 crunches, 3 sets of 2 minute planks, 3 sets of 30 bicycle kicks.
-Shower, go to class/work...
-Lunch, usually a nice chicken salad, no dressing, and if you must, have it on the side, DIP your food in it instead.
-Later on, about 3 hours after lunch, have a little snack just to keep metabolism going. It's VERY important to have a snack, because this keeps you from starving at night and overeating, and it also keeps your metabolism going and attitude boosted. I usually had a nature's bounty bar or something, but try to make sure it's lower than 150 calories.
-Dinner, eat whatever you want, JUST DON'T GO OVERBOARD**. Preferably eat 2-3 hours before sleeping, and have a glass of water before dinner.

I kept that routine for about 2 months and I lost about 30 pounds. Like I said, in the end it's all about lower calorie intake, and my daily calorie intake was about 1600 but I was expending about 2000+. 3500 cal=1 lb, so that'll give you a good estimate about how much calories you need to burn to get to your ideal weight. If you want to track your calories, go to mypyramid.gov or something that has those calorie tracker things :) Hope this helps ^^
 
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