Weight Loss - Losing a stone in 4 weeks - is it possible?

Red Setter

Hi all,

I've set myself a challenge to lose a stone (14lb) in 4 weeks, and I seek your opinions on wether this will be achieveable or not...

I am a male in my mid-20's, I'm 6ft 1, up to last Wednesday I weighed 16.7 stone, with a BMI of 31.5... I work in an office (sitting 6-8 hours per day) and I used to "graze" on snacks (crisps, lucozade, regular coke etc) and I liked a good few pints (about 14 pints a week) - obviously I had my fill (no pun intended!) of the junk and I decided last week to set myself this challenge (also on health grounds) to get down to a healthier weight

As I said I've cut out 99% of the junk, am now only eating one main meal a day, I have joined a local gym and I am spending at least 5 days a week training for an hour each day, together with a revamped diet (no more crisps/lucozade/milk etc) - I am now drinking no-added-sugar Robinsons & Coke zero instead of regular Coke and drinking at least 2 liters of water a day (no Robinsons!)

At the minute I am doing the following in the gym (only started last wk!) - this is a work gym so theres no personal trainer as such

5mins on exercise bike at moderate setting (getting h/r of 135-140bpm)
5mins on treadmill at moderate setting
30reps of lat-pulldown @ 20kg
30reps of leg curl/extention @ 20kg
45 reps of "peck-deck" @ 20kg (30 sitting, 15 lying down)
30reps of "leg push" @ 8kg
30reps of ab-roller, 10 lying to left, 10 lying straight, 10 lying to right

My beer intake is now down to about 4 pints a week from 14...! I've already lost 7lb since I cutout the crap and started training... and today (19/7/09) I now weight 16st on the nose... it is hard to believe I know, and I have NOT taken any magic pills or Slim-Fast etcm but I can feel the difference in myself, with more get-up-and-go, more energy and my clothes are fitting better...

I just want your thoughts from others, on my gym methods, I am concentrating too much on the weights and not enough on the bike/treadmill? The weights are much easier for me as I'm a fairly well-built guy and endurance isn't my forté... but I REALLY want to shed a stone by the middle of August!

Cheers guys

The Red Setter

Naos

Write up on an honest day's eating there Red.

For weight loss you should aim to lose between 1lb - 2lb a week, you want to keep it off long term.

Are you doing set's of these weights or just 30reps straight? I'd drop the rep's and increase the weight. Your muscle's will grow, aiding in fatloss and also help improve your physical appearance a bit quicker.

Do not worry, you will not "get too big".

Also I'd add in more cardio after the weight's, at least 10 mins each on the threadmill + bike. After about two weeks, look up HIIT (High Intensity Interval Training).

As always this is open to correction and best of luck - just be patient and don't expect any quick fix miracles, it took you a while to put on that weight and it will take a while to come off!

Ice_Box

You sound like you're doing great Red.

To burn off the calories in a pizza takes about half an hour on the treadmill--- PER SLICE. So dont eat the pizza. Learn about calories in your diet. Read the labels.

crisps 130
lucozade 160
coke bottle 200
snickers bar 300
Apple 50
Banana 100

Running burns about 120 calories per mile.

FutureGuy

Very good going there OP! I started on a similar journey this time last month. I'm 5' 10" and I was just over 190 lbs on the scale. Around 6 weeks ago, I decided to cop on and stop eating and drinking the stuff that I knew were making me fat. I started making healthy choices and counted every calorie that went into my body (and became very aware of what foods have the most calories-full pizza 1600 :eek:

I'd eat a peice of fruit in the morning and again at teabreak. At lunch, I'd have a portion of tuna with a little pasta and sweetcorn or a chicken wrap. I'm drinking lots of water and mix it up with some No added sugar Robinsons. When I'm in the mood for a treat, I'll get a Coke Zero or Sprite Zero. I'd always have a nice meal when I arrived home around 5-6 and that would consist of something like a chicken stirfry with lots opf veg.

I'm now 177 which is almost a stone lost. I have to admit, it is not coming off as fast as it was in the beginning but I am now adding more running to my plan. I have twice the energy and my knees, which were feeling the strain of too many nights playing socer, are far better as they aren't carrying as much around.

My advice would be not to set a weight loss goal. You will be gaining muscle which will weigh more so even if you arent losing weight (as defined by your scales), you will be dropping body fat which is important. Looking at the scales and realising you have GAINED weight is very disheartening (and that scuppered my last attempt.)

Take photos of your body in the same light at regular intervals and you will see the diference. And keep it up-you are doing great!

yop

Dont forget to get out measuring tape and measure your waist, gut, legs, arms and chest.

I started off at 16stone 4lbs on 7th Jan, I whipped of a nice bit of weight initially but then is slowed. But I was still losing centimetres on the tape.
I am now down to 14 stone 4lbs but have not been able to train right for the last 8 weeks after an accident but its the cutting out of the crap that the thing.
I also think you really need to consider stopping the drink 100% for 6 weeks or so. You see an awful difference.

Best of luck to you though.