weight loss programme advice

missy10

Hi all,

I've been a frequent lurker but what with January resolutions and all it's time to post.

I'm a 27 year old female and weigh approx 158 pounds. Healthy weight for my 5'3" woul be about 124 pounds (highest healthy BMI is 141 I think) so I've a fair few to go.

I've eased back into fitness with the EA personal trainer on the Wii on high intensity for the last 2 weeks or so - each time doing 6-10 half hour to 45 minute workouts per week burning about 200 per session. I've rejoined the gym and need some advice on a cardio and weights routine. The instructors in my gym aren't too into programmes so all advice would be great. I can go as much as needed per week and have no issue with doing weights or any machine. I'll do what's needed to get healthy.

I've started eating better also, averaging about 1400 cal per day - low enough carb (vegetables and fruit mainly), drinking loads of water etc.

All advice would be much appreciated (and used).:)

missy10

Any advice guys/girls?

I'm starting back tonight and don't want to start out doing a completely worthless workout if I can help it.

Thanks

walshb

So, you are 11 stone 4 lbs. I would aim for 9 stone 7 lbs over a 4-6 week period.
That's about 4 lbs a week. That is not much if you are committed and focused.
It should come off you.

Loads of tips I suppose. Water staves off hunger, or cravings that you
are mistaking for hunger. Don't overdo your consumption though.
5-6 glasses is more than adequate, on top of your water from your food.

If sweating in the gym and you find yourself craving a drink, that is a psychological
trick that the mind is playing. People tend to ingest far more than is actually needed.

Rinsing the mouth throughout your routine will tell you how thirsty you really are and drinking just what is needed then.

Don't worry too much about calories. Think sittings. Eat a decent breakfast, boiled eggs being the best to stave off hunger for longer periods

Plenty of sleep and that's about it really. You can get bombarded with advice when really, simplicity is staring you in the face. Wanna' lose weight, then take in less than you throw out.

corkcomp

missy10 wrote: »

Any advice guys/girls?

I'm starting back tonight and don't want to start out doing a completely worthless workout if I can help it.

Thanks

you wont! as long as you are working hard and breaking a sweat then it will be of benefit, your only in the gym for a limited period of time so work your butt off ...

missy10

walshb wrote: »

So, you are 11 stone 4 lbs. I would aim for 9 stone 7 lbs over a 4-6 week period.
That's about 4 lbs a week. That is not much if you are committed and focused.
It should come off you.

Loads of tips I suppose. Water staves off hunger, or cravings that you
are mistaking for hunger. Don't overdo your consumption though.
5-6 glasses is more than adequate, on top of your water from your food.

If sweating in the gym and you find yourself craving a drink, that is a psychological
trick that the mind is playing. People tend to ingest far more than is actually needed.

Rinsing the mouth throughout your routine will tell you how thirsty you really are and drinking just what is needed then.

Don't worry too much about calories. Think sittings. Eat a decent breakfast, boiled eggs being the best to stave off hunger for longer periods

Plenty of sleep and that's about it really. You can get bombarded with advice when really, simplicity is staring you in the face. Wanna' lose weight, then take in less than you throw out.

Thanks walshb. I definitely agree with the boiled eggs - they keep me going until lunch compared to porridge etc.

I've been down the weight loss route before (always realy into it at the beginning at least) and have never managed to lose more than 2lbs in a week.

I don't know if I was doing something wrong or if that's my body's limit.

Do you think 4lbs a week is really doable? Looking at calories in and calories burned I just don't think I could do it. I don't want to lower my intake by much more.

Thanks

walshb

missy10 wrote: »

Do you think 4lbs a week is really doable? Looking at calories in and calories burned I just don't think I could do it. I don't want to lower my intake by much more.

Thanks

Look, I'll be brutally honest with you; with the proper training and "diet," as in the reduction of food going in, 4 lbs is well achievable for you. I set that low to be honest. If you can only manage 2 lbs, then seriously, you need to think hard. That is not meant to get you down, it's just that from my experience, will power and commitment works all the time.

At your weight and height, am I right to assume that you are carrying excess weight that is noticeable? If so, then it's very doable to drop that weight and drop it in the time frame I have given.

Example: a 10 hour sleep loses 2 lbs. Now, I know this isn't a perfect example.

Try quit eating late at night, plenty of rest and if you feel the need to "pig out", have a pint of water. Also, once a week, allow yourself a treat, whatever takes your fancy, within reason obviously.

Plenty of fibre in that diet is needed. Bst of luck with it.

Drink tea? Green Tea much better overall.

Great supplement to look into is Spirulina, very healthy.

missy10

walshb wrote: »

Look, I'll be brutally honest with you; with the proper training and "diet," as in the reduction of food going in, 4 lbs is well achievable for you. I set that low to be honest. If you can only manage 2 lbs, then seriously, you need to think hard. That is not meant to get you down, it's just that from my experience, will power and commitment works all the time.

At your weight and height, am I right to assume that you are carrying excess weight that is noticeable? If so, then it's very doable to drop that weight and drop it in the time frame I have given.

Example: a 10 hour sleep loses 2 lbs. Now, I know this isn't a perfect example.

Try quit eating late at night, plenty of rest and if you feel the need to "pig out", have a pint of water. Also, once a week, allow yourself a treat, whatever takes your fancy, within reason obviously.

Plenty of fibre in that diet is needed. Bst of luck with it.

Drink tea? Green Tea much better overall.

Great supplement to look into is Spirulina, very healthy.

Thanks walshb - don't worry brutal honesty is much appreciated tbh. The weight isn't overly noticeable (depending on you point of view) - I fit comfortably in a size 12 and my last body at check was about 28% - so high but not scarily so. People are generally shocked when I tell them my weight cos I carry it ok (think it's mainly on my legs) - I don't look thin by any means though.

How much more should I cut my intake by (what is the minimum level I need)? Don't get me wrong, I'll push myself to lose what I can per week (4lbs would be great) but you know yourself you read everywhere that 1-2lbs a week is good, anything more isn't.

It's hard with all the mixed messages out there.

corkcomp

missy10 wrote: »

Thanks walshb - don't worry brutal honesty is much appreciated tbh. The weight isn't overly noticeable (depending on you point of view) - I fit comfortably in a size 12 and my last body at check was about 28% - so high but not scarily so. People are generally shocked when I tell them my weight cos I carry it ok (think it's mainly on my legs) - I don't look thin by any means though.

How much more should I cut my intake by (what is the minimum level I need)? Don't get me wrong, I'll push myself to lose what I can per week (4lbs would be great) but you know yourself you read everywhere that 1-2lbs a week is good, anything more isn't.

It's hard with all the mixed messages out there.

it depends on your starting out weight. a 20 stone person trying to get to 10 will obviously lose weight quicker. in your case id say 2 LB a week would be bang on, NOT 4 lb. keep in mind if you lose 4 LB it might not be all fat, in fact it probably wont ... take your time and aim for 2 LB IMO

Bugnug

missy10 wrote: »

Hi all,

I've been a frequent lurker but what with January resolutions and all it's time to post.

I'm a 27 year old female and weigh approx 158 pounds. Healthy weight for my 5'3" woul be about 124 pounds (highest healthy BMI is 141 I think) so I've a fair few to go.

I've eased back into fitness with the EA personal trainer on the Wii on high intensity for the last 2 weeks or so - each time doing 6-10 half hour to 45 minute workouts per week burning about 200 per session. I've rejoined the gym and need some advice on a cardio and weights routine. The instructors in my gym aren't too into programmes so all advice would be great. I can go as much as needed per week and have no issue with doing weights or any machine. I'll do what's needed to get healthy.

I've started eating better also, averaging about 1400 cal per day - low enough carb (vegetables and fruit mainly), drinking loads of water etc.

All advice would be much appreciated (and used).:)

I agree with some of the advice that Walsh has given you but I'm not so sure about the 4 pounds per week. I am more of the opinion that you need a lifestyle change e.g. are you going to loose a couple of stone and sit back and say ok I've done that so thats it now. Exercise is something that everybody should do at least 3 times per week. There are no excuses for not doing it. If people have time to watch tv then they have time to exercise. If you stick to good intense exercise at least 3 times a week you will be a different person in 6 months. My wife and I exercise regularly, we have a good diet but we treat ourselves as well. Cake, biscuits and a few glasses of wine are great every now and again infact I probably do all most weeks. But as I said I dont believe in giving everything up and bursting yourself for 3 months. Its about your lifestyle.

walshb

missy10 wrote: »

Thanks walshb - don't worry brutal honesty is much appreciated tbh. The weight isn't overly noticeable (depending on you point of view) - I fit comfortably in a size 12 and my last body at check was about 28% - so high but not scarily so. People are generally shocked when I tell them my weight cos I carry it ok (think it's mainly on my legs) - I don't look thin by any means though.

How much more should I cut my intake by (what is the minimum level I need)? Don't get me wrong, I'll push myself to lose what I can per week (4lbs would be great) but you know yourself you read everywhere that 1-2lbs a week is good, anything more isn't.

It's hard with all the mixed messages out there.

Hey, the world is weight and diet mad, obsessed, and so many mixed signals.
So, I would relax, listen to YOUR body and be confident in your methods, whilst also being available to take in advice or criticism. That is the key.

Think about it, 7 days in a week, lose half a pound a day is feck all; now, it's the weekeknd that becomes really difficult. So, you lose 2-3 lbs Monday to Friday and then Saturday and Sunday is where you must keep going.

So many do well Mon-Fri and let it slip on the weekend.

1-2 lbs is good if you are anorexic and underweight, but if you are overweight and carrying say a stone or two extra, then 1-2 lbs is
nothing to be jumping around about. The longer you take, the harder it is
to remain focused and committed.

Do you really want to be 3-4 months dropping 1-2 stone when you can do it in 6 weeks with real focus. When you reach your weight then you can relax a bit and simply keep it in a range. It's very important to allow a range, otherwise you can become obsessive. So, a 9 stone 7 lbs to 9 stone 12
lbs should be your range. You hit the high end, you need to act, you stay within, do as you are doing. Allow that bit of fluctuation.

As for intake. You didn't detail your intake. So, if for example you are dinking 6 cups of tea a day, then surely 3-4 would suffice. It all makes a difference.

Monitor it for a few days and you will see the difference when you reduce your quantity. You need to have fibre, essential for waste, sorry to be a bit graphic, but you get what I mean. I could go on or pages, but that would be simply bombarding you, which leads to confusion

missy10

Thanks bugnug.

I've got to say I have always loved exercise but gotten too far down the lazy route. I have time every evening and weekend for the gym so no excuses here.

It can be a bit de-motivating in my gym (i was a member before) as the trainers aren't great. there's 2 lads who are brilliant and know what to do but they always match females to females and unfortunately the female instructors are very much - cardio only, weights are evil!

I'm up for doing as many hours as needed - now and when I'm at a good weight (maintenance is the hardest I know) - I just have no idea what kind of hours to put in, when to take rests, what portion to do as cardio and weights etc...


Ahhhh - I need a degree in exercise I think.

walshb

corkcomp wrote: »

it depends on your starting out weight. a 20 stone person trying to get to 10 will obviously lose weight quicker. in your case id say 2 LB a week would be bang on, NOT 4 lb. keep in mind if you lose 4 LB it might not be all fat, in fact it probably wont ... take your time and aim for 2 LB IMO

Hey, if you lose 1/4 of a pound a week, that's god, but it means a hell of a lot more time reaching your target, that's all. Nobody needs to kill themseves, 4lbs is not much at all over 7 whole days.

corkcomp

walshb wrote: »

Hey, the world is weight and diet mad

your previous posts about losing 4 LB a week and weighing every two days prove this.

walshb wrote: »

Think about it, 7 days in a week, lose half a pound a day is feck all;

but is it possible to drop that much FAT each day?

walshb wrote: »

1-2 lbs is good if you are anorexic and underweight, but if you are overweight and carrying say a stone or two extra, then 1-2 lbs is
nothing to be jumping around about. The longer you take, the harder it is
to remain focused and committed.

sorry, that sounds like BS to me.

g'em

walshb be careful here.

4lb per week of 'weight' loss is very rapid, and very very very hard to do consistently. I don't agree with you assertation that you should get it done asap. Slow and steady, where FAT LOSS is concerned tends to lead to better maintenance of a healthy weight in the long term.

Quick weight loss, while gratifying in the short term, can come about as a result of unhealthy faddy diets. If you're losing 1-2lbs per week that's a great thing.

I would rather see someone make sustainable changes to their diet resulting in slow but steady fat loss than focusing on figures on the scales. By aiming for 4lb per week you set up an unrealistic target for yourself which will result in a very demoralising disappointment when your body doesn't do what it simply isn't physically able to do.

Your body quite simply can't burn 4lbs of fat per week, it's almost impossible for anyone but the most clued-in and dedicated athlete.

walshb

corkcomp wrote: »

sorry, that sounds like BS to me.

BS?

I don't see the need to be quite so dismissive just because or views aren't identical.

Like I said, a fat person overweight, 2 lbs isn't much at all to lose in a week.
It's when you don't have much excess weight when it becomes harder.

If you think that is BS, then you aren't clued in.

I never said 2 lbs is bad. I said that if overweight and noticeable the 4 lbs is
definitely achievable, and it doesn't take killing yourself either. Commitment
and wil power

walshb

g'em wrote: »

walshb be careful here.

4lb per week of 'weight' loss is very rapid, and very very very hard to do consistently. I don't agree with you assertation that you should get it done asap. Slow and steady, where FAT LOSS is concerned tends to lead to better maintenance of a healthy weight in the long term.

Quick weight loss, while gratifying in the short term, can come about as a result of unhealthy faddy diets. If you're losing 1-2lbs per week that's a great thing.

I would rather see someone make sustainable changes to their diet resulting in slow but steady fat loss than focusing on figures on the scales. By aiming for 4lb per week you set up an unrealistic target for yourself which will result in a very demoralising disappointment when your body doesn't do what it simply isn't physically able to do.

Your body quite simply can't burn 4lbs of fat per week, it's almost impossible for anyone but the most clued-in and dedicated athlete.

I never said do it asap. I never said this. I said a 4-6 week time frame
of commitment and focus could see this lady drop 1-2 stone, and it would be very achievable. Hey, dropping 7-10 lbs may be a bit much, but 4 lbs over 7 days to a person who is carrying excess weight isn't huge or unachievable.

I fail to see how 4 lbs over 7 days is almost impossible. That is inaccurate as far as I am concerned.

I have lost more than that in a week from simple reduction, and I am not talking
about starvation.

g'em

walshb wrote: »

Hey, dropping 7-10 lbs may be a bit much, but 4 lbs over 7 days to a person who is carrying excess weight isn't huge or unachievable.

But you realise that the 'weight' will be primarily water and glycogen right? And for someone looking to get in shape that's not the purpose. I could lose 4lb overnight if I put my mind to it, I won't be losing fat though.

All I'm saying is setting a target of 4lb a week is unrealistic - the OP has a bit of weight to lose, not a huge amount, but a stone and a half perhaps. Aiming for 4lb per week is, imho, unrealistic.

walshb wrote:

I fail to see how 4 lbs over 7 days is almost impossible. That is inaccurate as far as I am concerned.

You cannot lose 4lb of fat in a week. That's about 14,000 calories worth of a deficit. You could lose 4lb of water and glycogen and a small amount of muscle and fat, but not pure fat. Encouraging someone to lose weight for the sake of weight is not healthy or productive.

OP at your current weight of 158lb 1400cals/day is quite low, particularly if you're doing a lot of exercise on top of that.

Have you used the stickies at the top of the forum to estimate your calorie needs per day?

corkcomp

walshb wrote: »

I fail to see how 4 lbs over 7 days is almost impossible. That is inaccurate as far as I am concerned.

will ya read the post properly before going off on one, for all our sakes! What was said was that 4 lb of FAT loss is almost impossible, 4 lb in itself could be water, fat, muscle or any combination, but fat loss is what one needs to be concerned with

missy10

g'em wrote: »

walshb be careful here.

4lb per week of 'weight' loss is very rapid, and very very very hard to do consistently. I don't agree with you assertation that you should get it done asap. Slow and steady, where FAT LOSS is concerned tends to lead to better maintenance of a healthy weight in the long term.

Quick weight loss, while gratifying in the short term, can come about as a result of unhealthy faddy diets. If you're losing 1-2lbs per week that's a great thing.

I would rather see someone make sustainable changes to their diet resulting in slow but steady fat loss than focusing on figures on the scales. By aiming for 4lb per week you set up an unrealistic target for yourself which will result in a very demoralising disappointment when your body doesn't do what it simply isn't physically able to do.

Your body quite simply can't burn 4lbs of fat per week, it's almost impossible for anyone but the most clued-in and dedicated athlete.

Thanks g'em,

As much as I'd love to see the numbers drop quickly I do want a sustainable programme - I don't want to burn out after a month. I want to be wrecked, yes, but not put off exercise for life.

Now just to come up with the workout plan

walshb

corkcomp wrote: »

will ya read the post properly before going off on one, for all our sakes! What was said was that 4 lb of FAT loss is almost impossible, 4 lb in itself could be water, fat, muscle or any combination, but fat loss is what one needs to be concerned with

Maybe you should read before going off one one. I NEVER mentioned the word fat.I simply said 4 lbs. I didn't say 'fat.' So, it's not me who is misreading. It was someone else who brought in fat to the discussion. See what I mean?

The lady wants to lose weight. She wants to see the scale drop. Simple.

missy10

g'em wrote: »

But you realise that the 'weight' will be primarily water and glycogen right? And for someone looking to get in shape that's not the purpose. I could lose 4lb overnight if I put my mind to it, I won't be losing fat though.

All I'm saying is setting a target of 4lb a week is unrealistic - the OP has a bit of weight to lose, not a huge amount, but a stone and a half perhaps. Aiming for 4lb per week is, imho, unrealistic.


You cannot lose 4lb of fat in a week. That's about 14,000 calories worth of a deficit. You could lose 4lb of water and glycogen and a small amount of muscle and fat, but not pure fat. Encouraging someone to lose weight for the sake of weight is not healthy or productive.

OP at your current weight of 158lb 1400cals/day is quite low, particularly if you're doing a lot of exercise on top of that.

Have you used the stickies at the top of the forum to estimate your calorie needs per day?

Sorry g'em - yes read through stickies and had done the calculations online last week and they were all indicating about 1400 (some had 1200). I haven't been going over that and have tried to use it well with lean protein, veg, some fruit, some fats and some grains.

What do you think - should I use less?

Sorry G'em - 1400 was before starting back at gym (tonight) - it was all the workouts on the Wii which weren't as intensive as a gym workout I guess. I will recalculate my cals once I know what calories I will be burning in my new program.

corkcomp

walshb wrote: »

Maybe you should read before going off one one. I NEVER mentioned the word fat.I simply said 4 lbs. I didn't say 'fat.' So, it's not me who is misreading. It was someone else who brought in fat to the discussion. See what I mean?

The lady wants to lose weight. She wants to see the scale drop. Simple.

seriously! ?

that was my whole point, you never mentioned the word fat, rather you mentioned "weight". as already mentioned anyone could lose WEIGHT over night but it WONT be fat. fat was brought into the discussion for a very good reason, you are not getting it tbh

walshb

corkcomp wrote: »

seriously! ?

that was my whole point, you never mentioned the word fat, rather you mentioned "weight". as already mentioned anyone could lose WEIGHT over night but it WONT be fat. fat was brought into the discussion for a very good reason, you are not getting it tbh

Not getting it?

Well, the lady who posted the thread said NOTHING about fat, nothing. She wanted to lose weight, So, you sure it's me who is not getting it?
Others brough fat into the debate, not the lady, as far as I am aware.

walshb

People who lose weight don't just lose fat alone. They lose weight in many forms. Bottom line, 4 lbs in a week for an overweight person is not all that much. Anyone who says it's a lot I feel is setting the bar too low

corkcomp

walshb wrote: »

Not getting it?

Well, the lady who posted the thread said NOTHING about fat, nothing. She wanted to lose weight, So, you sure it's me who is not getting it?
Others brough fat into the debate, not the lady, as far as I am aware.

do you think the lady in question, the OP, wants to lose muscle aswell? either you dont want to grasp what people are trying to say, or else its going straight over your head, either way - its is close to impossible to lose 4 lb of fat in a week. it is not advisable to sarcrifice any LBM in the pursuit of weight loss, for a multitude of reasons.

walshb

corkcomp wrote: »

do you think the lady in question, the OP, wants to lose muscle aswell? either you dont want to grasp what people are trying to say, or else its going straight over your head, either way - its is close to impossible to lose 4 lb of fat in a week. it is not advisable to sarcrifice any LBM in the pursuit of weight loss, for a multitude of reasons.

You don't seem to be grasping what the lady asked for. She did NOT say she wants to lose ALL, or just fat. She wants to lose weight.
She didn't get specific or technical, you did.

You keep talikng about fat, and fat alone. Why?

The lady simply wants to trim up, tone up and see the scales read a lower
weight. You keep bringing in specifics to the discussion

If you say it's close to impossible to lose 4 lbs of fat per week, okay, I take your world for it. But, the thread isn't relating to that query. It's looking for advice to lose weight, general, not absolute specific, just general toning
up and losing weight.

Now, considerig what I have said, it is not all that much for a person carryig excess weight to shed just over 1/2 lb i 24 hrs (4 lbs a week).

corkcomp

walshb wrote: »

You don't seem to be grasping what the lady asked for. She did NOT say she wants to lose ALL, or just fat. She wants to lose weight.
She didn't get specific or technical, you did.

You keep talikng about fat, and fat alone. Why?

The lady simply wants to trim up, tone up and see the scales read a lower
weight. You keep bringing in specifics to the discussion

If you say it's close to impossible to lose 4 lbs of fat per week, okay, I take your world for it. But, the thread isn't relating to that query. It's looking for advice to lose weight, general, not absolute specific, just general toning
up and losing weight.

Now, considerig what I have said, it is not all that much for a person carryig excess weight to shed just over 1/2 lb i 24 hrs (4 lbs a week).

seeing as you are making assumptions that it is only the scales that the OP is concerned with, rather then losing fat and preserving lean muscle, then we cant really go any further with the discussion unless the OP clarifies! the point i am trying to make is that it is no sensible to lose 4 lb per week if it means losing lean muscle

walshb

corkcomp wrote: »

seeing as you are making assumptions that it is only the scales that the OP is concerned with, rather then losing fat and preserving lean muscle, then we cant really go any further with the discussion unless the OP clarifies! the point i am trying to make is that it is no sensible to lose 4 lb per week if it means losing lean muscle

Assumptions?

Not at all. I simply advised her on what SHE aslked about. I can't advise her on something that she hasn't asked advice on. That would be silly.

Weight loss is about scales. How else can you tell if you lost weight? Weight loss is about commitemnet, focus, effort, food, training and many other elements. Now, all I said was that 4 lbs is very achievable for a person carrying exces weight to lose in 7 days. I can't see what is difficult to grasp with this.

You want to debate how to lose PURE fat, the that is slightly different and would include specifics and complex elements. As we now, nobody can acertain exctly what they are losing. A persons fat rate, or amount of fat is not easy to ascertain.

his lady from what I read is not an Olympic athlete. She's just our average lady. So, no real need to be getting so specific about the TYPE of loss or content of the loss, unles of cousre she specifies this

corkcomp

walshb wrote: »

You want to debate how to lose PURE fat, the that is slightly different and would include specifics and complex elements. As we now, nobody can acertain exctly what they are losing. A persons fat rate, or amount of fat is not easy to ascertain.

his lady from what I read is not an Olympic athlete. She's just our average lady. So, no real need to be getting so specific about the TYPE of loss or content of the loss, unles of cousre she specifies this

what are you on about? yes you can acertain fat loss. fat rate? IMO there is a need to be specific about the type of loss. im not being smart but do you know anything about fitness? you are dogedly sticking to figures on the scales but your posts on the topic show a major lack of understanding, both in relation to a healthy rate of fat loss and frequency which one should check their weight.

metamorphosis

OP - if it is fat you want to lose, and if you want susutainable weight loss figures then listen to the like of G'em. Get a good reisitance programme, through in decent cardio and eat as much whole, un refined foods as possible. Stay away from wheat flour (white flour) where possible.

Tico

id agree with corkcomp too, if your losing weight at such a high rate ie4lbs a week then your losing a lot more then bodyfat, weight loss should be a graduate loss ie1-2lbs a week, the figures starting out may be 4lbs but certainly after a few weeks if you were only losing 1-2lbs thats no cause for panic.

walshb

corkcomp wrote: »

what are you on about? yes you can acertain fat loss. fat rate? IMO there is a need to be specific about the type of loss. im not being smart but do you know anything about fitness? you are dogedly sticking to figures on the scales but your posts on the topic show a major lack of understanding, both in relation to a healthy rate of fat loss and frequency which one should check their weight.

So, now it's gone to fitness? You keep bringing in extraneous data here.

Weight loss and fitness CAN be completely separate, you do know this?

Also, please point me the the holy bible of weight loss OR fitness that scientifically defines when and how frequently you can check your weight?

This isn't an exact science you know.

A person wants me to advise them on weight loss, I'll advise them on this.
They want fitness advice I'll advise them on this.
They want fitness/weight loss advice I'll advise them on this.

Three distinct areas there. You need to realise this.

Also, every human is different. What is healthy loss for one may be unhealthy for another. Again, this is not an exact science. You seem to think this is black and white.

corkcomp

Tico wrote: »

id agree with corkcomp too, if your losing weight at such a high rate ie4lbs a week then your losing a lot more then bodyfat, weight loss should be a graduate loss ie1-2lbs a week, the figures starting out may be 4lbs but certainly after a few weeks if you were only losing 1-2lbs thats no cause for panic.

thank you, thats the point ive been trying to get across

and of course weight loss is not an exact science, some weeks people dont lose any weight at all, and 4 lb a week is a dangerous level to be trying to sustain

and YES WALSH B it has "gone to fitness" - read the original question (copy below) - does the fitness theme not stand out, no?

Hi all,

I've been a frequent lurker but what with January resolutions and all it's time to post.

I'm a 27 year old female and weigh approx 158 pounds. Healthy weight for my 5'3" woul be about 124 pounds (highest healthy BMI is 141 I think) so I've a fair few to go.

I've eased back into fitness with the EA personal trainer on the Wii on high intensity for the last 2 weeks or so - each time doing 6-10 half hour to 45 minute workouts per week burning about 200 per session. I've rejoined the gym and need some advice on a cardio and weights routine. The instructors in my gym aren't too into programmes so all advice would be great. I can go as much as needed per week and have no issue with doing weights or any machine. I'll do what's needed to get healthy.

I've started eating better also, averaging about 1400 cal per day - low enough carb (vegetables and fruit mainly), drinking loads of water etc.

All advice would be much appreciated (and used).

walshb

Yes, I know well fitness was mentioned, hence I did skim that too.
I was referring to your smart arse reference to my knowledge or lack thereof of fitness.

Look, I can only go on years of experience, training and weight loss management etc. I have lost 1 lb a week, 2 lbs a week and so on, and
I never suffered any ill affects. I agree that the more you lose a week the
tougher it is, and you cannot afford to overdo it, but freaking 4 lbs loss
on a person who has it to lose is not tough, unhealthy, unachievable, pie in the sky or dangerous. It's .55 lbs a day. You lose that takin' a freaking piss.

Now, I also understand that all persons are not the same. I know this. But, on average, the general overweight person could easily lose 4 lbs in 7 days and feel fine. It is not much. I can't be more compromising than this.

BTW, if I advise someone to aim for 4 lbs and they find that achieving this is hurting them, I won't insist
on them doing it. Everyone should listen to their body. I distinctly said this earlier.

walshb

Just watching RTE Operation Transformation. One guy, week one he has lost 12 lbs, and the experts didn't bat an eyelid. They never mentioned this being dreadful, dangerous or anything else. They were happy with it. Like I stessed, if the person has it to lose, it's well possible.
It all depends on the individuals circumstances.

**** me, I only said 4 lbs and some here think that's crazy And told I don't know what I am
talking about, and that it's BS?

corkcomp

walshb wrote: »

week one he has lost 12 lbs

if you are any way knowledgeable, the bolded part above is all the explaination you need.

walshb

corkcomp wrote: »

if you are any way knowledgeable, the bolded part above is all the explaination you need.

Is this some coded message or something?

It's plain English. The man lost 12 lbs in 7 days. I told a person who has it
to lose to aim for 4 lbs.

ragg

Jaysus - arguing over semantics isn't really going to help the op. It is entirely possible to lose more then 2lbs in a week and not become a catabolic mess.

If you are doing it week ater week for a month or so its probably an issue. I swear, people are way too zealot like about something that is so subjective.

walshb

It is ridiculous, we are arguing over a lb or two, a freaking bowel movement or two. Simple: Listen to your body and lose what you can whilst remaining healthy. If that's 1 lb or 5 lbs, so be it.

walshb

ragg wrote: »

If you are doing it week ater week for a month or so its probably an issue. I swear, people are way too zealot like about something that is so subjective.

Well, then you would eventually fade to nothing;)

Second person, a girl on RTE loses 5 lbs in one week. Everyone
cheering and happy. And, she is still standing!

3rd girl loses 8 lbs first week....

g'em

walshb wrote: »

Well, then you would eventually fade to nothing;)

Second person, a girl on RTE loses 5 lbs in one week. Everyone
cheering and happy. And, she is still standing!

3rd girl loses 8 lbs first week....

I've been on this forum for about 5 years now. During that time I can safely say that 9 times out of 10 when a new poster comes here looking to get fit/ and or lose weight what they actually mean is:

I want to look good naked and be able to run for the bus without inducing a cardiac arrest.

This, I imagine, is the OP's goals (if not OP just say so!).

You are saying that 4lb of weight loss per week is doable and you're giving advice on how to do that because the OP used the words "weight loss" herself.

But what I'm fairly certain of is that the OP's goal is is to look slim, 'toned' and in good shape. In order for her to do that what she actually needs to do is look at losing fat (nice and slowly in a sustainable manner) and build some muscle (to give her a good shape after the required fat levels have been achieved).

She is NOT grossly overweight right now. She only has 20-ish lb to lose. That means that losing large amount of lbs in a short amount of time would indicate rapid fluid/ glycogen loss. This is not conducive to her goal. Plus she'll more than likely put it straight back on after a nights' drinking or a take away.

The people on Operation Transformation have a lot of weight to lose, they can afford to drop 5, 8, 12 lb in the first week.

Watch it again next week. I can say with confidence that come week two that rapid weight loss will not happen again. Why? Because they have not lost fat, they've lost fluid and glycogen. Once your body is stripped of that excess initial "weight" that's when the fat loss begins and it occurs much slower than fluid loss.

So in this particular case I think your "weight loss" ideals are not entirely appropriate. missy10 has already said she finds it hard to lose more than 2lb per week so that's a good number to aim for. If she pushes herself over that the chances are it won't be the right kind of "weight" she's losing.

missy10 I'll get back to this in a little bit I have to go teach right now (I want to get back to MissMotivated as well, you both have similar goals so we can try and kill two birds with one stone - no pun intended ). I want to have a good read over both threads properly so I know where you're both at.

missy10

corkcomp wrote: »

seeing as you are making assumptions that it is only the scales that the OP is concerned with, rather then losing fat and preserving lean muscle, then we cant really go any further with the discussion unless the OP clarifies! the point i am trying to make is that it is no sensible to lose 4 lb per week if it means losing lean muscle

Sorry corkcomp,

Only back online now.

You are correct - I'm not just trying to be a smaller wobblly person - I wouldn't even think of posting on a fitness forum if I didn't want to get fit and that means building my muscles, not losing them.

I can imagine I'd be pretty peeved if I lost loads of weight and was still wobbly.

Day 1 in gym over - don't think my instructor is big into girls doing weights though

MissMotivated

g'em wrote: »

missy10 I'll get back to this in a little bit I have to go teach right now (I want to get back to MissMotivated as well, you both have similar goals so we can try and kill two birds with one stone - no pun intended ). I want to have a good read over both threads properly so I know where you're both at.

Much appreciated Gem!!whenever you have time, cheers!

missy10

walshb wrote: »

Well, then you would eventually fade to nothing;)

Second person, a girl on RTE loses 5 lbs in one week. Everyone
cheering and happy. And, she is still standing!

3rd girl loses 8 lbs first week....

Hi Walshb,

Thanks for coming back with all the advice.

The only thing I'd say though is the people on OT have a lot more weight to lsoe than me (take a look on the site), their body fat % is a lot higher and they have had eaten complete rubbish in most cases. I've been improving my eating for a long time and don't eat any processed food. It's harder to get a mad weight drop (especially after week 1) when there is only so much change you can make.

I'll be in the gym 5 out of 7 days though now (50 min cardio, abs plus weights for 3 days, 60 mins cardio plus abs the others) - all differences would be great.

walshb

g'em wrote: »

I've been on this forum for about 5 years now. During that time I can safely say that 9 times out of 10 when a new poster comes here looking to get fit/ and or lose weight what they actually mean is:

I want to look good naked and be able to run for the bus without inducing a cardiac arrest.

This, I imagine, is the OP's goals (if not OP just say so!).

You are saying that 4lb of weight loss per week is doable and you're giving advice on how to do that because the OP used the words "weight loss" herself.

But what I'm fairly certain of is that the OP's goal is is to look slim, 'toned' and in good shape. In order for her to do that what she actually needs to do is look at losing fat (nice and slowly in a sustainable manner) and build some muscle (to give her a good shape after the required fat levels have been achieved).

She is NOT grossly overweight right now. She only has 20-ish lb to lose. That means that losing large amount of lbs in a short amount of time would indicate rapid fluid/ glycogen loss. This is not conducive to her goal. Plus she'll more than likely put it straight back on after a nights' drinking or a take away.

The people on Operation Transformation have a lot of weight to lose, they can afford to drop 5, 8, 12 lb in the first week.

Watch it again next week. I can say with confidence that come week two that rapid weight loss will not happen again. Why? Because they have not lost fat, they've lost fluid and glycogen. Once your body is stripped of that excess initial "weight" that's when the fat loss begins and it occurs much slower than fluid loss.

So in this particular case I think your "weight loss" ideals are not entirely appropriate. missy10 has already said she finds it hard to lose more than 2lb per week so that's a good number to aim for. If she pushes herself over that the chances are it won't be the right kind of "weight" she's losing.

missy10 I'll get back to this in a little bit I have to go teach right now (I want to get back to MissMotivated as well, you both have similar goals so we can try and kill two birds with one stone - no pun intended ). I want to have a good read over both threads properly so I know where you're both at.

I agree with all you say, I am just saying that 1-2 lbs, though good and good to keep doing, is not the ultimate and only guideline. It is recommended by most that it is a healthy amount. 4 lbs is far from dangerous and very doable.

I suppose what I am saying is that weight loss is tough, hard to do for a sustained time, and me personally would rather achieve my goal that bit quicker.

Now, I don't mean quicker where it's killing you. That wouldn't be good, but 4 lbs a week is NOT killing you or even close to impossible, IF you have it to lose.

As you lose weight, losing it further takes more effort. As you said, more weight you have, easier to drop more early. That is so correct.

If you want to lose approx 20 lbs, as this lady wants, then doing it over a 12-15 week period will require greater commitment and mental strength and focus. She has to be committed for that bit longer, including the weekend days.

I would rather set that to a 4-6-8 week period. It's achieved a bit faster and when achieved, give yourself a 5-6 lb range and then work out another programme
to maintain this weight.

walshb

missy10 wrote: »

Hi Walshb,

Thanks for coming back with all the advice.

The only thing I'd say though is the people on OT have a lot more weight to lsoe than me (take a look on the site), their body fat % is a lot higher and they have had eaten complete rubbish in most cases. I've been improving my eating for a long time and don't eat any processed food. It's harder to get a mad weight drop (especially after week 1) when there is only so much change you can make.

I'll be in the gym 5 out of 7 days though now (50 min cardio, abs plus weights for 3 days, 60 mins cardio plus abs the others) - all differences would be great.

I understand they have more weight to lose, and hence, that is why they have lost greater than 4 lbs. 12 lbs, 8 lbs, 5 lbs etc. This will shrink as time goes by, but don't be surprised if when they are only a stone or two overweight, they will still post losses of 3-4-5 lbs in a week. It is not massive by any stretch.

Anyway, hope all goes well for you and in 4 weeks,;), you are 9 stone 7 lbs or thereabouts

missy10

walshb wrote: »

I understand they have more weight to lose, and hence, that is why they have lost greater than 4 lbs. 12 lbs, 8 lbs, 5 lbs etc. This will shrink as time goes by, but don't be surprised if when they are only a stone or two overweight, they will still post losses of 3-4-5 lbs in a week. It is not massive by any stretch.

Anyway, hope all goes well for you and in 4 weeks,;), you are 9 stone 7 lbs or thereabouts

9 stone 7lbs of lean muscle and no jelly - yes please:D

BlueIsland

In regards to Operation transformation if you watched when those guys lost those monumental figures the doc specifically reminded them that this was WATER and fluid loss, not real weight. Quite importantly if they ate crap like they use to for a week they would put this back on AND more! But if they lost say 10 pounds of fat and ate crap for a bit they wouldnt go up the scales as quickly! Therefore if you want to be out of shape again fairly quickly concentrate on scales. if you want long term fitness and health concentrate on mirror and bodyfat!

walshb

BlueIsland wrote: »

In regards to Operation transformation if you watched when those guys lost those monumental figures the doc specifically reminded them that this was WATER and fluid loss, not real weight. Quite importantly if they ate crap like they use to for a week they would put this back on AND more! But if they lost say 10 pounds of fat and ate crap for a bit they wouldnt go up the scales as quickly! Therefore if you want to be out of shape again fairly quickly concentrate on scales. if you want long term fitness and health concentrate on mirror and bodyfat!

What is real weight? Of course when you drop weight, water and slats are lost. This is natural. But, also, fat can be lost too. The main concern for an obese person is seeing that scales drop and drop. That's the main priority. Getting into the intricate and complex type of compounds you are losing is not their main objective

Look, they lost weight, nobody can definitively say what the exact composition of this weight was. Their aim is to drop weight and improve their appearance and get healthier. If they can keep dropping lbs, then they are on their way to improving their health and appearance. I am not going to tell an obese person who after week 1 loses 5 lbs, Ah, "that's not real weight.":rolleyes: Unless you are conducting a detailed examination of what has been lost, it's extremely difficult to tell what exacct
materials or weight has been dropped. This isn't a NASA experiment, it's plain old weight loss. It's been around since man first walked the earth

BlueIsland

I can see where you are coming from but this lady isint obese! Therefore advice is not applicable. May be on another post but not this one!!

walshb

BlueIsland wrote: »

I can see where you are coming from but this lady isint obese! Therefore advice is not applicable. May be on another post but not this one!!

I never said this lady was obese. Never said that. I am talking about general weight loss for obese people.Their main goal is to see the scales drop, NOT to find out exactly what physical compounds left their bodies.

The advice I gave to the OP was that she should set her target at 4 lbs a week. Some thought that was too high. Okay, if she finds it too difficuolt, drop it to 3 or 2 lbs a week. Again, it's not an exact science.