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Weight loss help
Bam:
easy:
1) low carb food only
2) eat 4 to 5 small meals a day, this way you boost your metabolism
3) calculate your energy expanditure using PAL (physical activity level, google it, it's pretty easy to do), this way you will get your total need of callories for one day. You then subtract 20% --> this is what you need to lose fat. If you cut more than 20% you will also start losing muscle tissue and not only fat
4) cardio
5) cardio
6) cardio
pretty much it.
Zemus:
--- Quote from: Bam on July 05, 2012, 01:56:42 pm ---easy:
1) low carb food only
2) eat 4 to 5 small meals a day, this way you boost your metabolism
3) calculate your energy expanditure using PAL (physical activity level, google it, it's pretty easy to do), this way you will get your total need of callories for one day. You then subtract 20% --> this is what you need to lose fat. If you cut more than 20% you will also start losing muscle tissue and not only fat
4) cardio
5) cardio
6) cardio
pretty much it.
--- End quote ---
^ This, resistance training is good too
His Lordship:
Please don't cut that much calories dude.
Calories are not bad.
One (or both) of two things will happen if you cut calories:
1. Your body will go into "starvation mode". "Oh shit, food is scarce, better slow down metabolism and conserve as much fat as I can in case I need it".
2. You'll get huge cravings and sooner or later your discipline WILL buckle and you'll binge and go back to where you were.
Ultimately, do what Bam said, but don't cut calories too much. 20% under what your body needs is perfect.
In addition to what Bam said I recommend 2 other things:
1. Cheat meals 2-3 times a week where you can have whatever you want. Why? Because if you don't satisfy your cravings, you also go into starvation mode.
2. Lift weights. Building muscle burns fat better than cardio in the long run.
______________________________
Good on you for doing this man.
I'll come find you and we can set ourselves goals and do some teamwork.
Knowing you're in a team is a good way to do this.
Keith:
Skinny fucker reporting in
Yeah you don't have to go into calorie cutting exactly, but lessen unhealthy food intake for sure. If you start to work out a shitload, a big key to weight loss is to NOT COMPENSATE; don't consume more food because you work out, unless you find that you actually do not have enough energy to work out efficiently - Once you're satisfied with your weight you can, I do it all the time now but from what I've heard it's a major help if you don't consume more because you do more. I've never had weight loss issues so I can't be a real valuable resource, but my dad has dropped over 50 pounds multiple times and it's important to exercise and eat right. You can go on many different websites to find out something that fits you perfectly. Play mad basketball and become a celtic, or run a shitload - swimming is awesome cardio too but running is doable at any time of the day really. I'm not a fitness pro but I can certainly outrun almost anyone i've met so you can trust me when I say that running will be a big help.
Oh and maybe sign up for something that you need to lose weight for if motivation's the issue. The only reason I even trained for my first marathon was that I signed up for it, realized there was no way I could do it and had to train my ass off in a super short time period. I'd say anything from a 10k up is a good goal if you actually pick up the running. Or maybe a sprint triathlon, I have one of those next weekend so i've been forced to train for that too.
Raging Mage2:
Thats a long post bruv.
I have a short one.
eat right and lift, lost me 20kg over 6 months