"I want to lose weight!"

[WhySoBlu?]

Originally Posted by Pizzamorg

So my Dad decided to surprise me with a holiday on my Birthday giving me four months to shed all the weight you gain sitting at your desk in your office munching on biscuits. I got a calorie counter, I started walking an extra three miles a day, I cut all the crisps, chocolate, icecream and fatty spreads and replaced it with fruit, veg and smoothies. We're one week in so I weighed myself and... my weight just stayed the same.

What?

This has already been covered in this thread, but it's not just about what you eat - it's also about how much you eat. And unless you're morbidly obese, elderly, or have some sort of condition causing limitations in movement, walking is not going to be sufficient exercise. You should consider weight training, which will make you stronger, look & feel better, and you'll burn calories even at rest.

[Pizzamorg]

I wanted to do walking as my exercise because a) it doesn't cost me any money. I work minimum wage and live on my own, I just don't often have the money spare for a gym membership and b) because I used to eat way worse than I do now but because I walked everywhere, I walked all day every day it kept the weight from piling on so clearly it worked. When I stopped doing that was when the weight really started to build a show. I do walk like two miles a day now for my commute to work but that clearly isn't enough so I thought I'd boost that to five miles but clearly that is only enough to curb my weight rather than actually burning it off. God knows how far I need to walk every day then!

But I have cut down on how much I eat also which is why it was all so shocking. I feel like I've done everything and all it seems like I've done, at least in terms of cold hard stats on the paper, is stopped myself getting any bigger.

[Michael1989]

Rather than add more walking either turn it into jogging or running or if you're uncomfortable doing that time your walks and keep trying to condense it into as short amount of time as possible and outdo yourself each week

[Pizzamorg]

Originally Posted by Michael1989

time your walks and keep trying to condense it into as short amount of time as possible and outdo yourself each week

That sounds like it would be a lot of fun. First I need to find routes, right now I'm just aimlessly wandering around my area (I've lived here almost a year but I've never needed to to venture beyond my work commute since the supermarket is right next to my work as well and all my friends are on that route) trying to build up the distance.

[HallMark]

I lost weight with Slimming world, it's the best one I've done. I started this time last year and have lost 30 kikos. I've upped my walking too, got a step counter on my phone and try to beat it And I've been swimming more too. But I'd definitely recommend it as it doesn't feel like a diet, you can still eat pasta etc just need to watch the sauces and oils.

[Batman1980]

Originally Posted by Michael1989

Rather than add more walking either turn it into jogging or running or if you're uncomfortable doing that time your walks and keep trying to condense it into as short amount of time as possible and outdo yourself each week

I love jogging myself, can't wait till my endurance is high enough to run on the treadmill. Definitely going to enter that November 10k with my sister, looking forward to that runner's high I've been hearing about.

[welcometonowhere]

Originally Posted by Clark Kent

People often go hardcore with organic Greek Yogurt but something like the plain Chobani Greek Yogurt is perfectly acceptable. The most important thing to look for is one low in sugar.

What about the Dannon Triple Zero? I've been adding this to my diet now... And it actually tastes pretty good.

[Michael1989]

Originally Posted by Batman1980

I love jogging myself, can't wait till my endurance is high enough to run on the treadmill. Definitely going to enter that November 10k with my sister, looking forward to that runner's high I've been hearing about.

Not much of a jogger myself but tend to go on a fasted jog early on a Sunday morning when there's no traffic and people to worry about. I tend to do HIIT training for most of my cardio

[Batman1980]

Originally Posted by Michael1989

Not much of a jogger myself but tend to go on a fasted jog early on a Sunday morning when there's no traffic and people to worry about. I tend to do HIIT training for most of my cardio

HIIT? Got to 5.60 miles in an hour on the treadmill tonight, going to shoot for 6+ by the time that 10K with my sister in November rolls around.

[Michael1989]

Originally Posted by Batman1980

HIIT? Got to 5.60 miles in an hour on the treadmill tonight, going to shoot for 6+ by the time that 10K with my sister in November rolls around.

High Intensity Interval Training. You go 10 - 30 seconds (dependent on ones fitness level) as fast as you can, then go slow - moderate for 40 - 60 seconds and repeat for however long you like. Great way to burn calories. I use the elliptical/cross trainer most of the time. Battle ropes are good too

Good if you're short for time too

[Ant1010]

Originally Posted by blurayfriend

If you're working more towards "looking good," do chest & upper body Monday/ back and shoulders Weds/ arms and legs Friday (or whatever) with abs every workout. Skip leg day if needed since you're already running, I know the meme is "Never skip leg day!" but you simply don't need it if you're running and just trying to look good, no one cares about your legs anyway and core strength is more important. Don't underestimate the importance of working your back, it fills out the physique. You can pretty much do just chest, arms and traps and look really big, but if your goal is overall health I'd recommend the above.

If you don't have a clue about what you're talking about you shouldn't be giving advice to people who need it.

Originally Posted by Batman1980

Yes. I have now come to this (probably keep changing since this is my 4th week ever going to gyms)
M & F - Legs
W - arms
T & T - cardio
Every day - replace old bowl of cereal for first half of breakfast with eggs, bacon and sausage. Start having a banana and a bowl of yoghurt every day to supplement my other caloric intake. I know it'll be awhile before I see actual results but the fact that I still feel pain in new places on some days and I keep getting better on the treadmill is promising.

What is your goal? you want to lose weight? tone? build muscle? its very important you have a goal and stick to it for at least 90 days before moving on. If you want to bulk you should start your bulk, then cut down. if you're overweight and want to lose weight you shouldn't be bulking. remember getting in shape is 80% kitchen 20% gym. Also your workout routine isn't the best, its kind of all over the place. You're new to the gym and shouldn't be doing legs twice a week. You need to start focusing on the core muscles. Stay away from abs right now because unless you're at 11% BF or less its pointless because you can do a 1000 crunches a day and you still wont see those bad boys, So wait until you start dropping some lbs first. You need to start training correctly from the start then tweak and work in supplemental parts. The advice in this thread has been all over the place. I honestly really would like to see what some of these people look like. I'm just amazed

Originally Posted by kidkash

You should really do cardio after every workout not just tues and thurs. Even if it's less than usually instead of 30 mins like on Tues and thurs you do 15 mins after each workout. I usually do mon- chest and tris, tues- back and bis,wed- legs, Thurs- shoulders and tris, fri- abs, back and bis(light day). You shouldn't really worry about protein shakes I try to hit 300 grams of protein a day but for you I wouldn't go much higher than 60. If your goal is losing weight it is all about diet high protein low carbs and lots of cardio.

You should not be doing cardio everyday by any means. If you're working out correctly you will burn more calories in 45 mins lifting then you would wasting your time doing cardio. Cardio is working the cardiovascular system and lungs. If his goal is to lose weight he should be focusing on quality protein, healthy fats and complex carbs. and HIIT and Weight Training

[Ant1010]

Originally Posted by Michael1989

High Intensity Interval Training. You go 10 - 30 seconds (dependent on ones fitness level) as fast as you can, then go slow - moderate for 40 - 60 seconds and repeat for however long you like. Great way to burn calories. I use the elliptical/cross trainer most of the time. Battle ropes are good too

Good if you're short for time too

couldn't agree more. Batman if you have a track at a local school i would spring the straights and walk the turns. so this for about 20 mins. I personally never use the elliptical because its all momentum and you're really cheating yourself, sometimes the machine moves and you're barley doing anything yet its still counting calories. Its bs. HIIT and Slow stair master are the best

[Batman1980]

Originally Posted by Ant1010

If you don't have a clue about what you're talking about you shouldn't be giving advice to people who need it.



What is your goal? you want to lose weight? tone? build muscle? its very important you have a goal and stick to it for at least 90 days before moving on. If you want to bulk you should start your bulk, then cut down. if you're overweight and want to lose weight you shouldn't be bulking. remember getting in shape is 80% kitchen 20% gym. Also your workout routine isn't the best, its kind of all over the place. You're new to the gym and shouldn't be doing legs twice a week. You need to start focusing on the core muscles. Stay away from abs right now because unless you're at 11% BF or less its pointless because you can do a 1000 crunches a day and you still wont see those bad boys, So wait until you start dropping some lbs first. You need to start training correctly from the start then tweak and work in supplemental parts. The advice in this thread has been all over the place. I honestly really would like to see what some of these people look like. I'm just amazed




You should not be doing cardio everyday by any means. If you're working out correctly you will burn more calories in 45 mins lifting then you would wasting your time doing cardio. Cardio is working the cardiovascular system and lungs. If his goal is to lose weight he should be focusing on quality protein, healthy fats and complex carbs. and HIIT and Weight Training

My goals are to tightenup my stomach and bulk up. My legs are progressing rapidly, much faster than my upper body. 380 lbs on the leg press, 170 lbs on the squats and 270 lbs on the super squats.

[Ant1010]

Originally Posted by Batman1980

My goals are to tightenup my stomach and bulk up. My legs are progressing rapidly, much faster than my upper body. 380 lbs on the leg press, 170 lbs on the squats and 270 lbs on the super squats.

so losing your gut is your number one focus so be prepared to be in this for the long run. You can't spot fat reduce. meaning you can't say well I want to lose fat in my butt so I'm going to do squats and butt exercises. It doesnt work like that. fat gets pulled from all over the body and the last to go is a persons love handles especially in males. In order to lose belly fat you're going to have to drop BF. In order to do this you need to focus on your diet, you can work out and train like an animal but if your diet isnt perfect you will just keep going around in circles. Stop focusing so much on Legs for the moment, thats great that you're progressing but you need to focus on other muscles as well. and again diet. I read your banana and yogurt morning routine, this isn't going to help anything. Cut fruit out completely and yogurt as well oh and the bacon and sausage? are you kidding me!!. You can go back to them when you hit your goal and then just are maintaining your new lifestyle. A typical breakfast should be Oats, 1 whole egg and 4 egg whites. then a protein shake for a snake 25-30 grams 2half 3 hours later, then lunch can of tuna on ezekiel bread with some mustard, or a salad with veggies (stay away from carrots for now you don't need the starch) with some balsamic and grilled chicken 4-5oz., or 4-5oz chicken with 2 cups of broccoli. 3 hours later another protein shake, 3 hours later time for dinner. either a lean fish or chicken with some grilled veggies. Also what time do you work out because the foods i listed will need to change to accommodate your work out schedule, and their are many variations to eating healthy and dropping BF

[Batman1980]

After reading that, I'm giving up on the killer abs, I'll settle for added bulk and having a bit of a stomach to go with it. Thanks for all the advice though, I really appreciate it. Going to shoot for 5.8 on the treadmill tomorrow, wanna do well in that 10K in November.

[Ant1010]

Originally Posted by Batman1980

After reading that, I'm giving up on the killer abs, I'll settle for added bulk and having a bit of a stomach to go with it. Thanks for all the advice though, I really appreciate it. Going to shoot for 5.8 on the treadmill tomorrow, wanna do well in that 10K in November.

do you understand how to bulk? I'm confused now, because your goal is to lose weight yet you want to bulk? this doesn't make any sense, its either one or the other for a set period. A serious bulk should be about 3-4 months then start your cut which you will have to keep your protein levels consistent and cardio moderate until the end of the cut then you bump that up. you will hit a plateau as well, so you need to factor that in and adjust as well. I usually cut in the spring right before summer. Now if you're serious about bulking you need to seriously up your calories as high as possible this will allow your metabolism to reset and get a fresh start. Also you will need to start heavy lifting and maxing to failure as well

[Batman1980]

Originally Posted by Ant1010

do you understand how to bulk? I'm confused now, because your goal is to lose weight yet you want to bulk? this doesn't make any sense, its either one or the other for a set period. A serious bulk should be about 3-4 months then start your cut which you will have to keep your protein levels consistent and cardio moderate until the end of the cut then you bump that up. you will hit a plateau as well, so you need to factor that in and adjust as well. I usually cut in the spring right before summer. Now if you're serious about bulking you need to seriously up your calories as high as possible this will allow your metabolism to reset and get a fresh start. Also you will need to start heavy lifting and maxing to failure as well

My original goals I had for going to the gym were to build up muscle and tighten up my gut. I was already eating a lot of protein before this, I upped that once I started working out. Also eating more than I did before, removed the sugar free crap I was eating pre-gym and replaced it with fruits and vegetables. Also cut out soda and started drinking more water instead. I think the bulking up will come but it'll still be awhile, I'm only in my 10th week of 5 trips to the gym so I'm guessing the visible muscle is still at least 10 weeks away. I guess in this case the weight loss would be replacing fat with muscle.

[Ant1010]

Originally Posted by Batman1980

My original goals I had for going to the gym were to build up muscle and tighten up my gut. I was already eating a lot of protein before this, I upped that once I started working out. Also eating more than I did before, removed the sugar free crap I was eating pre-gym and replaced it with fruits and vegetables. Also cut out soda and started drinking more water instead. I think the bulking up will come but it'll still be awhile, I'm only in my 10th week of 5 trips to the gym so I'm guessing the visible muscle is still at least 10 weeks away.

what kind of proteins are you eating, also your pre gym meal is just fruits and veggies? Okay so if bulking is on the way then you're not looking to bulk at the moment. Batman you seem to be all over the place here. I know you're new to this but you really need to make up your mind and settle for something, you're going to see results faster oppose to wasting your time and getting frustrated which happens to a lot of people new to working out. if you've been working out for 2 and a half months and still waiting for muscle then you are not working out correctly. You should start realistically seeing some results after 21 days (3 weeks)

[Batman1980]

Originally Posted by Ant1010

what kind of proteins are you eating, also your pre gym meal is just fruits and veggies? Okay so if bulking is on the way then you're not looking to bulk at the moment. Batman you seem to be all over the place here. I know you're new to this but you really need to make up your mind and settle for something, you're going to see results faster oppose to wasting your time and getting frustrated which happens to a lot of people new to working out. if you've been working out for 2 and a half months and still waiting for muscle then you are not working out correctly. You should start realistically seeing some results after 21 days (3 weeks)

Well I mean there's some results, my arms are a bit bigger and my legs are getting thicker. Also I have some shoulder muscle for the first time in my life. It's just not yet at the point where other people have noticed yet. Here's what I usually eat in a day(I know, working on making it healthier)
Breakfast - eggs, turkey bacon and sausage on toast with peanut butter, then a bit later on an egg, turkey sausage and cheese burrito
Snack - banana
Lunch #1 - turkey and chicken sandwich with bacon, lettuce and cheese with carrots and a bottle of water
Lunch #2 - baked chicken with apple sauce and a bottle of water
Dinner #1 - chicken burrito with a banana
Then the gym where I work out and have my third bottle of water of the day
Dinner #1 - turkey hot dogs and some Greek yoghurt

[Ant1010]

Originally Posted by Batman1980

Well I mean there's some results, my arms are a bit bigger and my legs are getting thicker. Also I have some shoulder muscle for the first time in my life. It's just not yet at the point where other people have noticed yet. Here's what I usually eat in a day(I know, working on making it healthier)
Breakfast - eggs, turkey bacon and sausage on toast with peanut butter, then a bit later on an egg, turkey sausage and cheese burrito
Snack - banana
Lunch #1 - turkey and chicken sandwich with bacon, lettuce and cheese with carrots and a bottle of water
Lunch #2 - baked chicken with apple sauce and a bottle of water
Dinner #1 - chicken burrito with a banana
Then the gym where I work out and have my third bottle of water of the day
Dinner #1 - turkey hot dogs and some Greek yoghurt

okay so the diet is a clear problem and answers a lot of why the progression isn't there. You are eating a lot of processed shit and awful fats.

Breakfast
Snack
Lunch
Snack
Dinner

this is all you need. your dinner #2 and snack after breakfast is an awful choice. you need to fix that. You're getting about 200 calories and 30 grams of sugar just from the banana's alone. the saturated fat you're having from the sausage, cheese and bacon is way to high for anyones diet.

okay if you want to be serious i will lay it out for you. do this plan for 3 weeks and get back to me.

Breakfast- 1/2 cups of oats (plain nothing fancy you can put a dash of cinnamon in you'd like)1 whole egg and 4 egg whites (you can have the eggs any way you'd like
Snack- Protein shake (choose one that has zero to almost no sugar per serving, a lot are out there. look for Dymatize protein is my go to)
Lunch- you can mix it up here one day on and off. 1 can of tuna mix it with mustard or plain NO MAYO with a piece of ezekiel bread toast with 2 cups of Spinach and 1 teaspoon of EVOO
Snack- Quest Chips or B-UP bars (little to know process for these supps) or protein shake.
Dinner- Fish (salmon, Halibut, Talbia, Shrimp) or lean meat Ground turkey or Chicken. with 2-3 cup of veggies. and a sweet potato.

then go work out and come home and have 30-35 grams of protein within 15 mins of your workout if you're trying to lose weight. A lot of people like eating food post workout but Liquid absorbs faster into your body oppose to slower digestion from food. I would stick to liquid for now until you get things in order.

your snack after lunch can vary, I don't have shakes anymore I usually have between 100-200 calories for that meal depending where I am for the day, and what I'm working out later. Once you get disciplined with your eating you can get much more creative but you need to be strict at first for a while, if you want to be serious about your goals you need to sacrifice a lot. Again I can't stress enough if you're not going to take the diet serious you're wasting your time, To be as blunt as possible, stop what you're eating ASAP and get shit together. The goal is to look good naked.