I'd read through the Fitness GAF OT. On the first page there is a calorie website which will tell you the proper amount of calories to intake. Additionally, if your sole goal is to lose weight, can i ask if you just mean weight or fat? By only lifting you'll be replacing a lot of fat with muscle and may not see a quick 15 lbs weight drop (which you should never do anyway), but your body will look much better.
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Is this a good plan of attack for losing weight?
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I'd read through the Fitness GAF OT. On the first page there is a calorie website which will tell you the proper amount of calories to intake. Additionally, if your sole goal is to lose weight, can i ask if you just mean weight or fat? By only lifting you'll be replacing a lot of fat with muscle and may not see a quick 15 lbs weight drop (which you should never do anyway), but your body will look much better.
Depends on your calorie requirements obviously. 1500 for a six-foot man is much less of a burden than a 5'5" woman, for example.
But it's doable, particularly in conjunction with a workout routine. After even a moderate few sets, my hunger dissipates for half the week. (Which can be bad, since you're supposed to eat a surplus during a bulk) Oh, and an EC stack helps = Ephedrine/Caffeine, yes it's legal and safe for most people in most countries.
Pretty much, you can eat around 20-50g a day, depending on your size.
Your energy source depends on fat. Usually 65% fat, 30% protein, 5% carbs
FireStarter
Banned
That's a lie.
D
Deleted member 17706
Unconfirmed Member
There's a difference between a low-carb diet and a diet that induces ketosis.
Getting into actual nutritional ketosis can be very difficult for some people and may also require dramatically reducing protein intake as well as carbohydrate.
I'm of the mind that the vast majority of the benefits of a low-carb diet are from controlling your blood sugar, so getting into ketosis is not that big of a deal if you ask me.
Lowcarb/High Fat diet
nailbombxx
Member
I never doubted that it is worth it. If I had a perfect diet I would be in spectacular shape because I do enough cardio/strength exercises. I had changed my diet some but still, my weight loss seemed to have plateaued after losing 15 pounds. Is my diet not clean enough or do I need to increase the intensity of my workouts?
Typically you'd want your dietary makeup to be 5% carbs, 60% Fat, and 35% Protein.
Arrowgigantic
Member
Yeah, I just edited my post to include that. Basically load up on butter and bacon.
It's important to remember that weight is lost in the kitchen first and foremost.
What bodyfat are you hovering at? Male or female? I'm probably in the range of 15-25% depending if I'm in a deficit/bulk, it obviously becomes more difficult as you get nearer to the single digits. But I've had to suffer through some serious calorie cutting (1000-1500 during deficits), and alter my habits drastically (there have been periods where I just ate chicken breast sandwiches and iced coffee). Now my body is used to eating fairly low-cal and I try to lift 1-3 times a week. And if I slip, I pretty much have an idea of what to do.
EDIT: Once you attain a relatively low (but safe) bodyweight, it's not hard to stay there. The journey is what sucks ass.
You can't outlift a bad diet.
Weight loss is determined almost entirely on calories. If you eat more calories then you burn, you will gain weight. If you eat less calories then you burn, you will lose weight. You could eat ice cream and chips for a whole month and still lose weight if you burn them off.
Focus on changing your diet more then you focus changing your work-out routine, and you should be able to lose weight.
Edit: Calculate you TDEE to see what you should be eating.
Also, get MyFitnessPal to track calories.
Weight loss is determined almost entirely on calories. If you eat more calories then you burn, you will gain weight. If you eat less calories then you burn, you will lose weight. You could eat ice cream and chips for a whole month and still lose weight if you burn them off.
Focus on changing your diet more then you focus changing your work-out routine, and you should be able to lose weight.
Edit: Calculate you TDEE to see what you should be eating.
Also, get MyFitnessPal to track calories.
bennywhatever
Member
Jump Rope is my new favorite Cardio activity. Builds coordination, endurance, speed, etc. It's just awesome.
You won't get "cardio skinny" for doing a 20 minutes run before and after the weight-lifting. It actually is recommended to do some cardio before weight lifting, as a way to warm up the body and avoid injuries.
I had the same problem as you, about the stress and sweets. I re-started the gym a month ago and I'm doing 20min cardio+weight lifting+20min cardio, 3 times each week.
I also managed to stop eating sweets, the first week was very difficult to control the impulse and costume of eating them as a way to relieve stress but I managed to control myself. Now I don't even think about it anymore, I replaced them with bananas and apples.
Well, I think youre gonna hit a plateau without a little cardio. Like others have said, bike, elliptical,swimming or walking could count as 'no cardio'.
But the it all comes down to diet. I had lost 9 (145-136 pounds) in the past with little cardio and lots of weight lifting, but with a very strict intermittent fasting diet.
But the it all comes down to diet. I had lost 9 (145-136 pounds) in the past with little cardio and lots of weight lifting, but with a very strict intermittent fasting diet.
I have such a hard time stopping soda.
I used to drink 4 cans a day. I started off by switching to juice, and now I just drink carbonated water whenever I feel like a can of pop. Don't even miss it.
Also the elliptical was awesome for me since my knees are not good. And I can watch giantbomb on it while I run. One of the big things for getting into an exercise regimen was finding something that I didn't mind doing, if I dread hauling my ass over to the fitness room then I'm gonna want to start skipping workouts. Likewise, changing my eating habits is a gradual ongoing thing rather than some crazy diet. But I think I've made a lot of progress since May.
This. Weight loss is generally diet based not exercise. Cut your carbs and sweets and the weight should fall off
Yeah, if you can't quit soda and sweets, try to wean yourself off. One can less a week, etc. And maybe keep a case in stock to reward yourself for fulfilling a fortnight's worth of workouts or dropping a set amount of weight. (A can at a time, I mean, not chug the whole 24-count) It doesn't necessarily have to be all or nothing. (Unless you're getting competition ready or something, then different rules)
triplestation
Member
Eat only yogurt and whey
On cheat days have a diet cola and 1/16 of a stevia packet
Remember
You will not make it unless you have a cardio machine I'm sorry
Pain is weakness leaving the body
On cheat days have a diet cola and 1/16 of a stevia packet
Remember
You will not make it unless you have a cardio machine I'm sorry
Pain is weakness leaving the body
You may have some good results if you increase your lifting to be a little more intense and include the low-impact cardio already mentioned if you try molding your diet around something that works for you size already.
This website had helped me get an idea for what I need and it's definitely helped me boost my energy: If It Fits Your Macros
It's a website with a bunch of calculators for estimated BMR, TDEE, and tells you to the gram what you should eat.
The key to losing weight is not worrying about losing the weight itself, it's consistency and dedication.
This website had helped me get an idea for what I need and it's definitely helped me boost my energy: If It Fits Your Macros
It's a website with a bunch of calculators for estimated BMR, TDEE, and tells you to the gram what you should eat.
The key to losing weight is not worrying about losing the weight itself, it's consistency and dedication.
I have such a hard time stopping soda.
Soda -> juice -> watered down juice -> further watered down juice -> water
You could do it even more gradually. Quitting cold turkey is just needless torture, the risk of relapse is too high.
BrokenIcarus
Member
Have you tried circuit training?
Very effective in upping both your cardio and your strength imo.
Very effective in upping both your cardio and your strength imo.
SneakyStephan
Banned
Eat less
no seriously
Take whatever amount of carbs you eat now, cut it in half (half the pasta when you eat spaghetti, half the bread at lunch, half the amount of potatoes)
Replace that portion of your meal with vegetables if you're afraid you won't have enough food.
Stop drinking soda if you drink it.
There you just cut like 500-1000 calories a day, and more importantly you cut the source of calories that gets converted into fat easily, that can give you diabetes in the long run and that doesn't tell your brain to stop eating.
Dieting is hard, changing habits to eat better is easy.
People are creatures of habit, you change the habit you succeed in the long term, you try to go on a 'weight loss diet' and you'll just fall back on your old habit if you get discouraged or after the diet ends.
You want the thing you fall back to to be healthy eating habits.
Halving the amount of refined sugars and carbs you eat and replacing it with (more) vegetables is the perfect place to start.
Doing this will also cause you to lose your weight slowly, which doesn't put your body in starvation mode which means you won't yoyo back and forth.
There's billions of people who enjoy food, eat well and stay lean, it's not that hard
exercise is obviously great and always a good idea but if you're just doing it to lose weight you're going to have to do a lot of it to burn any meaningful amount of calories.
A construction worker who places bricks and lifts 50kg sacks of cement for 8 hours a day will burn like 2000 more calories than someone who sits on the couch all day, you can easily cut 500+ empty or unhealthy calories just by eating better.
no seriously
Take whatever amount of carbs you eat now, cut it in half (half the pasta when you eat spaghetti, half the bread at lunch, half the amount of potatoes)
Replace that portion of your meal with vegetables if you're afraid you won't have enough food.
Stop drinking soda if you drink it.
There you just cut like 500-1000 calories a day, and more importantly you cut the source of calories that gets converted into fat easily, that can give you diabetes in the long run and that doesn't tell your brain to stop eating.
Dieting is hard, changing habits to eat better is easy.
People are creatures of habit, you change the habit you succeed in the long term, you try to go on a 'weight loss diet' and you'll just fall back on your old habit if you get discouraged or after the diet ends.
You want the thing you fall back to to be healthy eating habits.
Halving the amount of refined sugars and carbs you eat and replacing it with (more) vegetables is the perfect place to start.
Doing this will also cause you to lose your weight slowly, which doesn't put your body in starvation mode which means you won't yoyo back and forth.
There's billions of people who enjoy food, eat well and stay lean, it's not that hard
exercise is obviously great and always a good idea but if you're just doing it to lose weight you're going to have to do a lot of it to burn any meaningful amount of calories.
A construction worker who places bricks and lifts 50kg sacks of cement for 8 hours a day will burn like 2000 more calories than someone who sits on the couch all day, you can easily cut 500+ empty or unhealthy calories just by eating better.
hydrophilic attack
Member
Well, it also improves your cardiovascular health and makes the average person live several years longer.
You have to change your lifestyle. Forever. Only if you live an other life than you do now, the weight will never come back. Get used to the fact that future you might not game or watch tv/movies that often, push himself more to be active, drink lots of water and enjoy veggies. Future You might seem a bit pricky to you or you might find it daunting to become him, but it is really easy to do. Just know and understand that you have to alltogether change a bit, get new habits, aquire news tasts and all that stuff.
Next up, and most important. A good diet. Diet is 90 percent of weight loss. There are drastic things you can do, like cutting soda (very good choice) or simple carbs (meh - boooring!) alltogether. Log your calories, calculate your BMR and eat a healthy deficit.You will lose weight doing that. There is no way you could not. But most importantly educate yourself about good food, Eat less, but better stuff. Eat stuff with low calories, but hight nutrition. Get vitamins, minerals, healthy fats (fats are awesome!) and fiber in your system.Explore and learn to love veggies and some simple cooking,
More important than regular workouts - be active. Live an active life. Go places. Move about, Take the stairs instead the escalator, Every time, Always. It does not kill you, you can do it, but usually you choose not to. Now you do it. Or you take a stop earlier or later in public transit and walk the detour. Just because. Or bike places. I could go on and on. The best thing: being active is very rewarding. You have to fight your inner lazyness to start doing stuff. But when you are exhaustes afterwards, you never feel regret. More often you feel amazing.
Watch this video. Do what the man says. He knows!
Next up, and most important. A good diet. Diet is 90 percent of weight loss. There are drastic things you can do, like cutting soda (very good choice) or simple carbs (meh - boooring!) alltogether. Log your calories, calculate your BMR and eat a healthy deficit.You will lose weight doing that. There is no way you could not. But most importantly educate yourself about good food, Eat less, but better stuff. Eat stuff with low calories, but hight nutrition. Get vitamins, minerals, healthy fats (fats are awesome!) and fiber in your system.Explore and learn to love veggies and some simple cooking,
More important than regular workouts - be active. Live an active life. Go places. Move about, Take the stairs instead the escalator, Every time, Always. It does not kill you, you can do it, but usually you choose not to. Now you do it. Or you take a stop earlier or later in public transit and walk the detour. Just because. Or bike places. I could go on and on. The best thing: being active is very rewarding. You have to fight your inner lazyness to start doing stuff. But when you are exhaustes afterwards, you never feel regret. More often you feel amazing.
Watch this video. Do what the man says. He knows!
I'm no genius on the matter. Actually, I'm not knowledgeable on the matter at all when it comes to the best methods... But one thing I can say is that trying to "lose weight" didn't work for me. Instead, try eating healthier and walk/run for thirty minutes a day (run as much as possible, but don't think you have to do so the whole time). Not to lose weight, but to live a bit healthier. Most people don't even care what they're eating/doing.
The first week is like living in constant pain. But after that it legitimately feels good after something as simple as a jog. Like your entire body is working more clearly.
The first week is like living in constant pain. But after that it legitimately feels good after something as simple as a jog. Like your entire body is working more clearly.
Well if you just want to lose weight you don't have to do cardio, diet is the main thing. Work out your BMR and try to aim for maybe ~10% below that. When losing weight I just cut out calorie-dense snacks/drinks but have a cheat weekend once a month. The biggest problem is commitment though, if you don't turn this into a long-term lifestyle choice it can be easy to put the weight back on, it's partly why I avoid the more extreme and time-consuming diets/workouts you see on the internet.
SquiddyCracker
Banned
Of course it is!
It is the best way of losing weight!
It is the best way of losing weight!
entremet
Member
Low carb, moderate protein, high fat to be precise.
War Peaceman
You're a big guy.
You don't enjoy any cardio? Granted, I love it, but surely there must be something you can do that you'd enjoy? Football, running, swimming?
Generally I think that if you take care to do exercise of any form and eat properly you should be good. Fad diets are a terrible idea. Find what you enjoy doing and keep at it.
Generally I think that if you take care to do exercise of any form and eat properly you should be good. Fad diets are a terrible idea. Find what you enjoy doing and keep at it.
That's not hard to believe.
Broccoli is very low carbs and tuna is high in protein.
The cereal would be her occasional high carb/cheat meal.
You don't need cardio... it just helps.
Diet plays a much bigger factor in trying to lose weight. If your diet and your weight lifting is on point, 15 pounds should not be an issue.
SUBZERO-08
Member
Here's a good plan: Calculate your TDEE, eat in a caloric deficit, and track what you're eating using a site/app like My Fitness Pal. I assure you that you will lose weight.
I lost ~30 lbs in a month doing nothing but averaging 1500 calories per day. I didn't change what kinds of food I ate, didn't exercise, didn't do anything but eat less and only start eating when hungry.
This is some shit. There's nothing wrong with being ugly, but being overweight is not beautiful. If everyone is beautiful, then no one is. We have the word beautiful for a reason. Deal with it.
This is some shit. There's nothing wrong with being ugly, but being overweight is not beautiful. If everyone is beautiful, then no one is. We have the word beautiful for a reason. Deal with it.
so simple, so true.
ffejeromdiks
Banned
For me i'd need a greater calorie deficit to lose weight, even with an hour of cardio a day I would maintain the same weight at 2000 cals per day.
1700 is the sweet spot for weight loss for me.
1700 is the sweet spot for weight loss for me.
Bulbo Urethral Baggins
Banned
I tried lifting more weights and bulking up to lose some fat, but that didn't work for me. I ended up bulking up with muscle and not losing much fat which just made me larger. The only thing that works for me is cardio. Run run run and stop sitting around playing video games.
You won't have to do as much cardio if you change your eating habits. Significantly decrease soda, sugar, bread, dairy, and processed foods. Minimize or cut sauces and dressing. Make them treats once or twice a week. Eat less red meat, go for fish and chicken instead.
Never feel hungry. Your body goes into survival mode when its hungry and stores fat. If your putting good fuel in it to keep it going then it will more regularly burn that fuel instead of storing it.
If you work at a desk get a stand up desk (you'll get used to it within a month). Take the stairs when you can.
Get good sleep regularly.
Add some light cardio or regular activity (e.g, walking) on that and you'll look and feel great.
Never feel hungry. Your body goes into survival mode when its hungry and stores fat. If your putting good fuel in it to keep it going then it will more regularly burn that fuel instead of storing it.
If you work at a desk get a stand up desk (you'll get used to it within a month). Take the stairs when you can.
Get good sleep regularly.
Add some light cardio or regular activity (e.g, walking) on that and you'll look and feel great.
That's why OP needs a fitness tracker. He/she would get a better idea of were their sweet spot is.
If you're 5'7" 165, I'd recommend that you lift. No need to focus on losing weight when in a year or two, you'll be the same weight with the extra muscle you've put on.
Watch what you eat. Keep it between 1900 and 2200k/cal a day. Make sure your protein intake is between 75% to 90% of your body weight. The excess weight will come off over time and you'll be left with a solid build that you'll continue to work as your routine, becomes routine.
Watch what you eat. Keep it between 1900 and 2200k/cal a day. Make sure your protein intake is between 75% to 90% of your body weight. The excess weight will come off over time and you'll be left with a solid build that you'll continue to work as your routine, becomes routine.
She had the stretch marks to prove it.
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