Aim to lose 1 stone in 8 Weeks

buizorg87

Hi ,

I was just wondering would anyone know a good place to start for losing weight . I’m thinking of trying out HIIT and also doing weights. I only have access to weight machines and not free weights so I was wondering what would be the best to use.

I need to lose about a stone of weight and also target to get rid of the belly. I usually would drink about 7 or 8 pints every weekend but I’ve given up alcohol for the next few weeks to get started.

I was wondering could I get advice on a routine to use & also how to fit in HIIT, as in , should it be done straight after the weights or done on rest days.
Also should I use a threadmill, a bike or a crosstrainer for HIIT. I’ve tried it on a crosstrainer & it feels like your doing more of it yourself than a threadmill IMO I have set aside 5 days a week to exercise.

I was hoping to try & lose a stone in 2 months, I think that’s a realistic target??

Any help is much appreciated

Thanks in advance!

mrpink6789

You probably need to add a bit more info, current weight, daily diet etc to see what can be cut out but a rule of thumb would be to eat 500 cals less then your maintenance. Have a look at a site like food focus to fill in your diet details, that will tell you how many calories you are eating. Definitely do give up the pints and it will fall off you. I have been off the pints for 2 weeks, good diet and exercising regularly and have lost 9 lbs. That will even itself off in the next few weeks but 1 stone in 2 months should be no worries, depending on how close to ideal weight you are of course.

More seasoned lifters on this board will give you a better idea on what weights to use so I'll let them answer that part.

Best of luck

ray jay

losing a stone in 8 weeks is doable but you're going to have to run a 1000 calorie daily deficit. Even with all the extra exercise you will need to cut back on the food. If you drink full fat milk, switch to low- or no-fat. Try to cut things like sweets, biscuits, soft drinks and starchy carbs. Eat more vegetables to make up for the lost potatoes/rice/pasta/bread. There are plenty of simple changes that will reduce your calorie intake without leaving you hungry

buizorg87

Thanks for the feedback. Much appreciated.

The reason I said 8 weeks is because I know it is very possible. I lost about 3 stone over the last year. Then I started eating very badly , a lot of crisps, take aways & all the usual suspects. I put on a stone of weight gradually . Now that’s what I wanna lose. I’m finding it harder to lose, maybe because I previously lost weight before.

A Typical day of my diet would include :

Breakfast :Porridge
Snack : Handful of Blanched Almonds
Lunch : 2 Weight Watchers Yoghurt, a fillet of chicken & an apple
Snack : Peanut Butter on Ryvita - 2 or 3 slices
Dinner : Healthy Chicken strips – (homemade from skinless chicken fillet, eggs, flower & breadcrumbs, got the recipe on boards)
Snack: Apple or Cream crackers

Sometimes I have chicken curry with boild rice instead of chicken strips . I’m trying to fit veg in but to be honest , I really hate veg, I know its stupid & something that I will have to fix, I’m still trying out veg that I can stomach, havn’t found one yet

Would it be best to cut out bread all together?

Thanks Again!!

mrpink6789

whats your current weight and height?

buizorg87

mrpink6789 wrote: »

whats your current weight and height?

Currently 11 stone 2lbs.
Height – 5.8

Cheeky_gal

buizorg87 wrote: »

Currently 11 stone 2lbs.
Height – 5.8

Mind me asking your reasons for losing weight? 11.2 at 5"8 is healthy enough!

Dixie Chick

hiya op,

a great way to get veg into you is to make your actual curry sauce a veg sauce.

1 stirfry pack
1 onion
2 cloves of garlic
1 stock cube, i spoon of curry paste, shake of tumeric, chilli powder and cumin

fry up the veg and then add the curry paste and spices in, then add the pint of stock, brign to the boil and then blend it in a food processor and boil up your raw cubed chicken breasts in that afterwards for about an hour. if you do enough of them it can last in the fridge a few days and is smooth in your mouth so doesnt feel like veg yet tastes like curry, nyom is promise!

good luck;)

buizorg87

Ya no problem. I know that might sound healthy but in reality , I am actually fairly “fat”, the scales doesn’t do justice to my weight if ya know what I mean. I suppose I should of asked about “Losing Fat” rather than “losing weight”

Dixie Chick

buizorg87 wrote: »

Ya no problem. I know that might sound healthy but in reality , I am actually fairly “fat”, the scales doesn’t do justice to my weight if ya know what I mean. I suppose I should of asked about “Losing Fat” rather than “losing weight”

yeah i kinda understand, you are a skinny fatty you feel?

buizorg87

Dixie Chick wrote: »

yeah i kinda understand, you are a skinny fatty you feel?

Ya, not even that tbh, just feel like I have muscle but there is a lot of fat over it, feel strong enough, nothing major. Put on a lot of belly fat, moobs and general abdominal fat.. Hopes this makes sense ????

Im male BTW

Dixie Chick

buizorg87 wrote: »

Ya, not even that tbh, just feel like I have muscle but there is a lot of fat over it, feel strong enough, nothing major. Put on a lot of belly fat, moobs and general abdominal fat.. Hopes this makes sense ????

Im male BTW

A bad diet, as in a lot of bad carbs and stuff will give you that kind of belly. Is it a gym you have access to? Could you fork out for one personal training session?

Transform

diet looks ok (yes it could be better but just eat less in general) overall i think you just need to get working with lots of body weight movements and just hit the cardio every other non-weights day and you will get there.

If you want to strip away the fat then read this first as it has all the knowledge you need to get started and even move to the next level - http://thetransformationcatalyst.wordpress.com/2010/08/11/fat-loss-101-everything-you-want-to-know-but-were-afraid-to-ask/

Please remember when you drop the fat an amazing cut up body is not waiting there for you unless you work the weights hard and get much much stronger i.e. be able to hit a few rounds of 10-20rep press ups, 6-10 pull ups, body weight squats for reps etc

Master the basics and move from there

buizorg87

Yes it’s a very small local gym , wouldn’t have too much facilities. I actually don’t think I could afford it TBH I’m not sure weather to just do HIIT or try HIIT with weight machines? Anyone shed any light on this?

Should giving up alcohol make a big difference???, I’d usually drink a few pints of bulmers & then vodka & redbull on a night out!!

ray jay

buizorg87 wrote: »

I’m not sure weather to just do HIIT or try HIIT with weight machines? Anyone shed any light on this?

I wouldn't bother with weight machines for HIIT, you're better off doing some movement which uses a lot of muscles, e.g. sprints, burpees, thrusters, rowing, etc.

Should giving up alcohol make a big difference???, I’d usually drink a few pints of bulmers & then vodka & redbull on a night out!!

it would help but you can create a much greater calorie deficit by changing your day-to-day diet so it's not absolutely essential

buizorg87

ray jay wrote: »

I wouldn't bother with weight machines for HIIT, you're better off doing some movement which uses a lot of muscles, e.g. sprints, burpees, thrusters, rowing, etc.


it would help but you can create a much greater calorie deficit by changing your day-to-day diet so it's not absolutely essential

Well I was going to use the weight machines for doing normal weights. Prob 10X3, using weight machines for legs and upper body?? Then maybe on rest days do HIIT.

Can I get advice on how I would balance that out?? I’m not sure should I do HIIT on the same day as weight machines?

Also which would be better for HIIT? Crosstrainer or Threadmill?