Weight loss help

[Jayson]

So things got abit out of hand so im working on losing weight.

Just want to know some extra tips to speed up and improve the weight loss.

Starting weight: 130kg by the way

Rejoined the gym, doing cardio mostly, and i have cut out all soft drinks and fast food, aiming for about 1500 calories a day.

So just want some tips on what types of cardio i should do and alternating etc

So yeah any help will be nice, aiming to drop under 100kg

[BeeBee]

I could do with some help too tbh.


GO OWEN HALP US.

[Mister Kyle]

Insanity workout go

[BeeBee]

Insanity workout go

Tried that in school. Shit is so retarded.

[Raging Mage2]

just dont cheat.

[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]

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.

^ 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

[Kevin]

Quit Runescape.

[Mister Kyle]

Quit Runescape.

HOLY SHIT KEVIN DO YOU EVER POST ANYTHING THAT IS NOT NEGATIVE ANYMORE

[Indivi2you]

Ramadan is starting July 20th, fast with me for a whole month and you'll shed all the weight you want. I promise

[Mojo]

Quit Runescape.

HOLY SHIT KEVIN DO YOU EVER POST ANYTHING THAT IS NOT NEGATIVE ANYMORE

:neg:

[His Lordship]

Quit Runescape.

In your case it seems to have had the opposite effect to what you suggest.

[Kevin]

Quit Runescape.

In your case it seems to have had the opposite effect to what you suggest.

Let's not resort to blatant lies in an attempt at humor, now.

[Owen]

READ THE FUCKING STICKY

Wait, wrong forum.

http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet_%28WIP%29#Losing_fat_.28aka_Cutting.29.

Lift weights 3x a week, fasted cardio 5x (fasted = without breakfast, have a black coffee).

Diet & Body Re-composition

Initial Body Fat and Body Composition Changes

General Philosophies of Muscle Mass Gain

Sample Diets
Read these articles, and decide whether you need to bulk (add muscle), cut (lose fat), or maintain.

Bulking Diet:
Calories: 16-18x bodyweight (in lbs)
Protein: 1+ grams per lb. bodyweight

Cutting Diet:
Calories: 10-12x bodyweight (in lbs)
Protein: 1.5+ grams per lb. bodyweight

Maintenance:
Calories: 14-16x bodyweight (in lbs)
Protein: 1.25+ grams per lb. bodyweight

Adjust calories as needed based on your results. Another way of estimating this is calculating your maintenance calories from your BMR and the Harris-Benedict Equation. Add 500 calories to maintenance to bulk, subtract 500 from maintenance to cut. Adjust as necessary and use the protein levels from above.

^ The above is straight from 4chan, so you know it's legit advice.

Suggested workouts:

www.stronglifts.com

http://startingstrength.com/

[Colinwarrior]

1. Don't stop eating or cut meals, just eat right. Eat fruits and vegetables. No alcohol, soft drinks, sweets, etc..

2. Drink water and (real) fruit juice.

3. Exercise. Go jogging, ride a bike, go swimming, go for a walk. You don't need to hit the gym to lose weight.


That's about it. You do those things and you'll lose weight.

[Rachellove9]

Don't go below 1600 calories on any day.
Eat at least 35 grams of fiber a day.
Eat at least 60 grams of protein a day.

Try to eat these foods when you can just cause they are the super foods.

    Beans
    Blueberries
    Broccoli
    Oats
    Oranges
    Pumpkin
    Salmon
    Soy
    Spinach
    Tea (green or black)
    Tomatoes
    Turkey
    Walnuts
    Yogurt

Plan your meals before you get to hungry to control yourself and eat 3 meals and 3 snacks a day.

It is proven that boring eating the same thing each day means that eat less food.
I suggest to stick to the same snack each day at the same times.

If you like popcorn put 1/4 cup in a brown lunch bag and spray some cooking spray in to the bag.
Microwave that for 2 to 3 minutes and sprinkle with garlic powder or some kind of seasoning you like.

[Jayson]

After one week: 128.3 - 1.7kg lost

Went up to a beach house. So ate abit bad and drank, so still glad i lost weight. Hope to drop 2+ by next week. 28 kg's to go!

[Gl imaBAWSE]

I'd suggest you just cutting down on the fast food and play some sports with your friends or as a team for loosing weight/ keeping fit

[Indivi2you]

Ramadan is starting July 20th, fast with me for a whole month and you'll shed all the weight you want. I promise

Im serious about this btw, starts next Friday. You'll lose the 28kg within the month no problem.

[Jayson]

Fuck that haha. I wont last

[Reece]

Fuck that haha. I wont fast

##

[Indivi2you]

Fuck that haha. I wont fast

##

Lol, gotta make sacrifices bro to get results.