Bam33 is going to get Fit & Lose Weight

Bam33

Hi All,

I am trying to lose some weight and get fit in the process but I need some help/encouragement. I am 5ft 3 and I weigh 12 stone. I would ideally like to lose about 3 stone. I know this is going to take losts of hard work and discipline but I think I can do it with your help.

I started yesterday and I am going to be v ery strict on myself for the first week food wise. Very strict on myself the second week excercise wise and then get my routine up and running. By doing this I hope to lose a nice amount in the first two weeks which will give me the kick start I need to keep going.

I have a threadmill at home so I am going to use that and I have small hand weights I was going to use to tone up my arms. What would be best for toning my tummy???

My food Log for yesterday was as follows:
Brekkie: Pear & Plum
Mid Morning: Peppermint Tea
Lunch: Pear, Kiwi, Low Fat yoghurt
Mid afternoon: Apple & Peppermint Tea
Dinner: Chicken with tomato sauce & oven chips (only a few chips) & salad
Evening: Cup of regular tea

Any suggestions/advice is welcome I really am very new to this and need all the help I can get:o

aye

ok, what do you mean by small weights? are they little light things you can throw around.

get some weights you find relatively heavy.

work your major muscle groups such as your legs, back, chest, and shoulder.

keep it simple.
chest press or push ups
dumbbell row
dumbbell shoulder press
squat
stiff legged deadlift.

do 3 sets of each by 8 reps, where 8 reps is difficult.

i'm assuming you arent a member of a gym, so try look at some instruction videos on the web of these.

do a plank for your stomch, but you need to lose body fat before it start to show, and no you can pick where you lose the fat from unfortunately, so doing 100 situps a day wont mean you lose fat from you stomach.

on the treadmill, do HIIT. warm up for 4 mins, then do 1 mins jog followed by 30 secs sprints, and repeat 10 times.
build this up to 1 min sprints.


read the stickies on diet, at least eat more protein and drop the chips.

Bam33

Aye,

Thanks for the advice. Small weights are the hand ones (sorry I dont know the correct term) I have them in 3 sizes not sure what though - will check this evening.

I have no idea what

chest press or push ups
dumbbell row
dumbbell shoulder press
squat
stiff legged deadlift

are but I will try and look them up on the net this evening. I am not a member of a gym but I do plan on going to spinning classes twice a week. Are these good for weight loss?? I went to these last year and they nearly killed me but I really enjoyed them.

I know I shouldn't have had the chips - they are now banned for the next month until some of the weight is off. I am going to have turkey stir fry this eveing and do 2km on the threadmill. Will post my food diary for today in the morning. Wish me luck!

aye

GOOD LUCK:)

the weigth are called dumbbells, my concern is that they weigh maybe 3 kilo max, and are too easy for you too lift and as such wont help with muscle building, in order to achieve fat loss.

as regards the chips, yes drop them ,but i still agree with cheat days, just keep you going, dont have em this week, have some on your cheat day, say sunday, then leave them for another week. this is just to try prevent you having a big craving for them lol.

if i get time later on i'll find decent videos for you.

i've never been spinning, personally i wouldnt enjoy the sitting on the bike for an hour.
they are apparently very good tho. them and circuits are very good classes for fat loss.

scquinn

Are you serious with that diet your body will go into starvation mode and hold onto body fat

celestial

nothing but fruit and yoghurt all day?? Stickies on diet are thataway >>>>>>

MagicMarker

Typical Hello magazine type diet.

Please read the stickies.

Bam33

Aye,

Thanks for the info. The weights are 0.5kg, 1.0kg and 1.5kg. From reading your previous post it seems these are too light. I will get some heavier ones asap.

I will make sure I have a cheat day. I am thinking this would be at the weekend as this is the time I find it hardest not to eat junk.

Scquinn/Celestial/magicmarker

I am eating more than fruit and yoghurt each day. I am having fruit and yoghurt for breakfast, snacks and lunch and then a proper evening meal.

As I said in my first post I am being very strict on my food intake this week I will relax it a bit next week. I want to get a good loss this week to encourage me to keep ging. Next week I will focus more on the excercise to lose more and start to eat more.

Food Diary for yesterday:

Breakfast: Pear & Plum
Mid Morning Snack: Pear
Lunch: 2 Kiwis, Low fat yoghurt & peppermint tea
Mid Afternoon Snack: Apple
Dinner: Turket Stir Fry

I also did 2.2km on the threadmill last night.

MagicMarker

Bam33 wrote: »

A

I am eating more than fruit and yoghurt each day. I am having fruit and yoghurt for breakfast, snacks and lunch and then a proper evening meal.

As I said in my first post I am being very strict on my food intake this week I will relax it a bit next week. I want to get a good loss this week to encourage me to keep ging. Next week I will focus more on the excercise to lose more and start to eat more.

Food Diary for yesterday:

Breakfast: Pear & Plum
Mid Morning Snack: Pear
Lunch: 2 Kiwis, Low fat yoghurt & peppermint tea
Mid Afternoon Snack: Apple
Dinner: Turket Stir Fry

Like people have said, read the stickies. You might lose something in your first week or two but because you're basically eating one meal a day, your metabolism will cease to exist and then you won't lose anything. It's not about being strict, it's about being smart, starving yourself is not the way to lose weight.

scquinn

Whats the point of coming on a forum asking for advice and then ignoring what your told

You should be aiming to lose less than 2lb per week with a healthy diet and exercise, otherwise you'll lose but you will put it all back on!

injured365

As everyone else has said....you need to eat more. Unless you have enough energy in your system to exercise, it will have little effect. In the long term, you will have little, if any, weight loss and you will feel weak and tired during the day.

Bam33

Is eating this way for 1 week only going to do that much damage? I thought if I just do it for 1 week and then go onto a healthy eating plan it would just give me a good start and encourage me to keep going.

What would a suggested eating plan be??

I am in work all day and bring my breakfast and lunch with me but I am happy to plan ahead.

aye

MagicMarker wrote: »

It's not about being strict, it's about being smart, starving yourself is not the way to lose weight.

agreed.

Bam33 wrote: »

Is eating this way for 1 week only going to do that much damage? I thought if I just do it for 1 week and then go onto a healthy eating plan it would just give me a good start and encourage me to keep going.

What would a suggested eating plan be??

I am in work all day and bring my breakfast and lunch with me but I am happy to plan ahead.

you shouldnt allow yourself go hungry essentially. thats why people eat near 5 or 6 small meals a day instead of big meals. this keep your metabolism up and doesnt allow you to over eat.
your body begins to store fat approx 4 hours after you eat, as it goes into starvation mode where it is unsure of when the next meal is coming, and hence fat is stored for later usage.

read the stickies on diet, eat protein with each meal, less simple carbs. Replace things like chips with brown rice for example. up the fruit and veg as you are but have proper meals.
also try eating for what your doing, i.e. if you are sitting down watching tv for the next two hours, you dont really need a carbs heavy meal.

this link will allow you work out how many calories you need per day, then you can work on a plan through there.

http://www.bodybuilding.com/fun/issa64.htm

g'em

Bam33 wrote: »

Is eating this way for 1 week only going to do that much damage? I thought if I just do it for 1 week and then go onto a healthy eating plan it would just give me a good start and encourage me to keep going.

The whole "kickstart" to weightloss thing is a fallacy tbh - most of the 'weight' you lose in week 1 is water and glycogen.

Right now you're eating carbs all day long and not giving your body any protein or fats until the evening time. There is little or no balance there and although it might seem that a 'less is more' approach will work, the opposite usually holds true.

Feed your body at breakfast - it's been starving all night. Porridge and/ or eggs.

Snack on nuts, seeds, fruit, hard-boiled eggs, oat-cakes & peanut butter, berries, cottage cheese...

At main meals eat plenty of vegetables and meats and complex carbs like brown rice/ pasta or potatoes if you feel you need it 9keep carb portion size to no bigger than a clenched hand). Ommitting the carbs will speed up weightloss but it takes trial and error and not everyone likes it as a dietary strategy.

The start of this thread will provide you with plenty to get you going: http://www.boards.ie/vbulletin/showthread.php?t=2055255375

Bam33

OK - I have tried to take on some of your advice! Please feel free to point out where I am going wrong. I really want this to work so all advice appreciated:p

Yesterdays food diary
Breakfast: Pear & Plum
Mid Morning Snack: Peppermint Tean and Large scone with butter & Jam
Lunch: 2 Kiwis, Pear & Low fat yoghurt
Dinner: Homemade meatballs (lean mince used) with pasta and homemade tomoato sauce

This morning I had weetabix for breakfast would these be ok rather than porridge?

I didn't get to excercise last night as I had to work late but I will aim for 2km this evening

MagicMarker

Did you read the stickies?

Bam33

No sorry I dont know what the stickies are?? I'm new to this - sorry

aye

stickies are the thread at the top of the forum.

diet and nutrition one.
http://www.boards.ie/vbulletin/showthread.php?t=2054886861

weetabix is ok, just dont load sugar over it lol.
try have some protein in the morning too.

Bam33

Brilliant thanks again aye. I will take a read of these. No sugar on the weetabix:D

Will aim for more protein over the next few days. Going to do my weekly shop tonight so I will plan a bit better for next week.