Help with fitness and weight loss

RedBride

Hi, hope someone can offer me some advice. Until recently I used do a fair bit of running. I picked up a hip injury which requires surgery so until that's sorted I can't go running and power walking is also a no-no. I'm getting married this year and have about a stone to lose so I just need help losing it! Anytime I've lost weight before was through running so now I'm lost. I can use the crosstrainer and bike at the gym fine and I've started free weights for my arms to try lose some flab from them and tone up. Any guidance would be appreciated

optimistic_

To be honest, you’re home free if you can use the cross trainer and weights.
Check the diet and nutrition thread that’s stickied here, you will find information regarding calorie deficit, and how to work out your basic caloric needs.

What are you doing currently, with the cross trainer etc, like how long, how often.

And then the question everyone asks: What’s your diet like? If you can give a basic run down from when you get up to when you go to bed, whatever help I might be, there are others here who will be far better advisors in this regard.

RedBride

Thanks for the reply. At the moment I'm trying to do 50 minutes of cardio between the crosstrainer and bike. My hip/leg starts getting sore after about 15 or 20 minutes of crosstraining and I make up the rest of the time on the bike, which I could use forever without it effecting my hip. After that I used use the weight machines but I'm using freeweights now as I think these are better for me.

Diet wise I think I'm ok (when I'm being good ) A typical day looks like this:
Breakfast: 2 weetabix with skimmed milk, or multiseed bread toasted with low low spread.
Elevenses: Coffee, sometimes a yoghurt too.
Lunch: Salad with couscous or low fat coleslaw, 3 or 4 krisprolls and tea.
Mid afternoon: Apple, sometimes coffee too.
Dinner: Chicken stirfry / cod fillet with baked potato / pasta dish with tomato based sauce and brown pasta.

I go through phases of being able to drink green tea but I'm not in one of those phases now, can't go near it!

optimistic_

Your diet doesn’t look bad at all, but more protein wouldn’t hurt (a lot of this is from advice I have either read/received here or elsewhere – I’m no expert!)
You could add fish or chicken to that lunch salad. My own breakfast is unsweetened porridge made with water.
If you know your calorie needs, and you’re below them daily – then you’ll lose it! It won’t fall off, that’s not natural, but you will lose it over time. The most you should healthily lose is 1 to 2 pounds a week which is roughly 0.5 to 1 KG per week (of fat!)

Definitely up the protein, and maybe change your exercise routine from steady pace (which I assume you’re doing?) To High Intensity Interval Training, or just interval training.

As regards weights, I’d rather someone else answer that as it’s not really my strongest point.


Keep forgetting to say - Congratulations on your wedding!!

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If you get proper japanese green tea instead of the muck from tesco it's DELICIOUS and you'll want to drink it constantly.

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RedBride wrote: »

Thanks for the reply. At the moment I'm trying to do 50 minutes of cardio between the crosstrainer and bike. My hip/leg starts getting sore after about 15 or 20 minutes of crosstraining and I make up the rest of the time on the bike, which I could use forever without it effecting my hip. After that I used use the weight machines but I'm using freeweights now as I think these are better for me.

Diet wise I think I'm ok (when I'm being good ) A typical day looks like this:
Breakfast: 2 weetabix with skimmed milk, or multiseed bread toasted with low low spread.
Elevenses: Coffee, sometimes a yoghurt too.
Lunch: Salad with couscous or low fat coleslaw, 3 or 4 krisprolls and tea.
Mid afternoon: Apple, sometimes coffee too.
Dinner: Chicken stirfry / cod fillet with baked potato / pasta dish with tomato based sauce and brown pasta.

I go through phases of being able to drink green tea but I'm not in one of those phases now, can't go near it!

get the hip looked at NOW and do a proper free weights program - list the exercises and weights you lift please if you can

if you are doing most of these then bump it up to the next level if not then you need to get back to basics -

https://www.youtube.com/watch?v=dkhwmRUD3iI