How To Lose 10KG

nc6000

I've been lurking around the Fitness Forum for a while now and this is my first post. I've been surprised by some of what I've read here regarding good foods and bad foods and foods that will preventing burning fat etc. Some of the examples of diets which I thought would have been pretty good turn out to be bad and combined with doing the wrong type of exercise it would appear that alot of people's good efforts at restricting calorie intake and going to the gym are a waste of time.

I weigh 105KG and according to Wii Fit my BMI is 33. I've put on a bit of weight over the last couple of years since I stopped playing sport and started driving everywhere and am finding it a bit hard to shift now.

I would like to lose about 10KG over the next 2-3 months through a combination of diet/exercise. I've a dog who already gets well walked and one of these weight sets...



Can you folks post some tips/advice on how I can best achieve the 10KG loss I'm after through diet, walking the dog and using the weights set I already have?

I'd have no problem following a strict diet/food plan if anyone can recommend one.

Thanks.....

dr.bollocko

Have a look at some of the online clips of how to lift them weights to your limits to ensure your form is correct.
Cut out the crappy carbs from pastas and spuds and whatnot and you will be surprised at how quickly you lose some weight.
If you are getting a reasonable amount of exercise it is your diet that will have to be watched closely in order to shift that weight.

That or if you are really lazy you could always chop off your left leg and buy an automatic car.

Hanley

Eat Less, move more.

Alternatively, 11-13kcals per lb of bodyweight, split up 40% protein, 30% carbs and 30% fat over 6 meals.

Don't eat processed foods. Don't eat chocolate. Don't drink any fizzy drinks.

The theory behind it is so simple. It's just putting it into practice that is the problem.

Al_Fernz

nc6000 wrote: »

Some of the examples of diets which I thought would have been pretty good turn out to be bad and combined with doing the wrong type of exercise it would appear that alot of people's good efforts at restricting calorie intake and going to the gym are a waste of time.

Saying that people going to the gym is a waste of time is a bit much IMO. Doing some form of activity is always going to be better than nothing at all. Don't sweat the diet stuff too much either - start with simple changes like cutting out/restricting sweets chocolate and alcohol and eating more veg, fruit and meat etc.

You will learn more about diet and exercise as you become more experienced. There's no need to sweat about any inefficiencies etc. when you are starting. Just make the basic changes of exercising more and cutting out the food and drink that you know is cr4p. When your progress stalls you can start refining your routine and diet.

Given your equipment you might have a look at performing some barbell complexes. Here is an example of one:
http://www.youtube.com/watch?v=O1LnrrBbFSE&feature=related

Also walking, running, cycling, hovering and anything that makes your heart beat faster are always better for you than remaining sedentary. So getting more active regardless of what it is will alway be more beneficial for you than sitting on your couch watching Fraiser (OMG what a show! ) marathons on Paramount.

nc6000

Al_Fernz. Thanks for the link, I'll give that a go. I didn't mean that going to the gym was a waste of time. Of course any exercise is a good thing it's just that I have heard so many people complain about not noticing results from dieting and going to the gym.

What sort of weight should I be looking to lift when working out with the barbell?

What would be a good menu/list of meals to follow? I already start the day off well with porridge made with milk, kretschmer wheat germ and honey.

Thanks..

Al_Fernz

nc6000 wrote: »

What sort of weight should I be looking to lift when working out with the barbell?

What would be a good menu/list of meals to follow? I already start the day off well with porridge made with milk, kretschmer wheat germ and honey.

Thanks..

I would recommend that you start off with a weight that allows you to complete all the reps with good form. You will be able to increase this as you get stronger.

TBH I think you should do some more research yourself regarding diet and nutrition. If you have internet access you can do it yourself. There's already a wealth of dietary information contained in this forum and on other sites. Research, educate yourself and eat a balanced diet. The type of foods that you choose to consume should be your choice based on your preferences. If you have more specific diet questions I would be happy to answer as best I can...

JJayoo

Step one: Increase the distance you and your dog walk each week. A handy way to do this is to jot down the distance on a calendar each time you bring the dog out. The increase doesn't have to be a big jump each week but it does have to be an increase on the previous week, and you do have to record it.

Step two: Decrease the amount of **** food you buy. No point in bringing temptation into your home. Also if you are a choc junkie keep it in the freezer, frozen choc isn't that easy to binge on

Step three: Don't go overboard on the diet or exercise. Even a small increase in exercise+eating better will have a big impact. It may not be obvious to yourself as it's a daily change but it will add up.

Step four: you need a way of assessing progress. Progress is the best motivation and motivation feeds further progress. Take note if you have a snug pair of jeans or a shirt which is a bit on the tight size and try them on every 2 weeks. If you are weighing yourself then make sure to do it first thing in the morning and with as little clothes as possible.

Step five: Eat more veg/fruit. Sometimes on a diet people can get too bogged down with a "I can't eat this" mentality. A positive step is to actually eat more fruit/veg.

Step six: Eat less carbs. This just means to cut down (not cut out) the amount of bread/pasta/spuds/rice you eat on a daily basis. Even a small decrease will help.

Step seven: Make easy changes first. Do you drink full fat milk? change to low fat. Do you take sugar in your tea/coffee? use sweeteners.

Step eight: Repost the pic of your weight set as the picture didn't come through.

Stench Blossoms

JJayoo you should probably hop in your DeLorean and bring that advice back to 2008 with you.

daithi1970

Try running 3 times a week..build up to it gradually to avoid injury-try the c25k programme if your'e very rusty. when you are up to speed, so to speak, try incorporating interval training ie slow running interspersed with bursts of faster speed, this will really kick-start your metabolism and shift those pounds. Make simple diet changes-cut out the spuds and treats, and cut down on the pasta and beers, the weight will fall off..

daithi

drdeadlift

I have dropped from 99-just under 90kg from may to now.Was a bit easy as i had a change in jobs which ended up me eating less and training a bit more.Just eat less of everything

Cork24

When it comes to losing weight as the weeks go on, you will find it harder and harder to push those last bit of % of body fat off..

i am going to the gym twice a day mon - fri, Spinning class Saturday morning and Sunday Morning. and still find it hard to push the weight off.

I mix my training up, Weights Mon - Thurs - Fri Mornings Low weights and high reps.

I think if you can get your eating in order you are half way their, once you get that in fine tune, and still find it hard to push that last bit of fat off, why not try some fat burners ?

i will more then likely try then during winter training. i could let you know how i get on.

Hanley

Hanley wrote: »

Eat Less, move more.

Alternatively, 11-13kcals per lb of bodyweight, split up 40% protein, 30% carbs and 30% fat over 6 meals.

Don't eat processed foods. Don't eat chocolate. Don't drink any fizzy drinks.

The theory behind it is so simple. It's just putting it into practice that is the problem.

quoted for posterity

MrStuffins

A high protein diet creates fatness?

A_Sober_Paddy

morgan123 wrote: »

Exercise is a key source to loose weight and improve physical fitness. High protein diet like meats, nuts, cheese, grains, dairy products and fatty foods create fatness. Eat fresh fruits, vegetables, salads and drink green tea, fruit juices. Exercise at least 30 to 45 minute in a day it improve mood, make strong bones and muscles, increase stamina, boost energy and improve physical performance.

Tacoma fitness

That's reads like rubbish...fruit juice is probably one of the worst things to drink if your trying to cut...full of sugar, no fibre...at least the actual fruit will have the fibre...on a cut fruit should be limited to 3-4 servings...now I'm open to correction on this but when your average piece of fruit is 80kcal's and nearly all sugar's it seems like good advice...

A_Sober_Paddy

morgan123 wrote: »

Exercise is a key source to loose weight and improve physical fitness. High protein diet like meats, nuts, cheese, grains, dairy products and fatty foods create fatness. Eat fresh fruits, vegetables, salads and drink green tea, fruit juices. Exercise at least 30 to 45 minute in a day it improve mood, make strong bones and muscles, increase stamina, boost energy and improve physical performance.

Tacoma fitness

That's reads like rubbish...fruit juice is probably one of the worst things to drink if your trying to cut...full of sugar, no fibre...at least the actual fruit will have the fibre...on a cut fruit should be limited to 3-4 servings...now I'm open to correction on this but when your average piece of fruit is 80kcal's and nearly all sugar's it seems like good advice...

LuckyLloyd

It's a spam bot lads, the post is correct sounding (i.e. conventional wisdom) nonesense designed to get you to click the link.

runawaybishop

Ya, reported it earlier after i twigged.