weigh loss experience

daba

hi everyone
i came here to share my experience with everyone looking to lose some weight b4 the summer , or simply to look better & feel better .

with all honesty , i found losing weight a very enjoyable experience , i have manged to lose 10 KGs in the last 2 months . i was 85 and now i'm back to my normal weight of 75 kgs.

i'm a regular guy ,34 years old . i gathered plenty of info and i educated myself in regard to this matter . all i did was to follow a good discipline ; train with determination and keep focus .

my training plan is very simple .4 to 5 session a week , each session consist of 75 to 90 min on the cross trainer aimin at burnin over 900cal . this will depend on what type of cross trainer u r using and how intense is your workout . and your workout must be intense , so if you dont sweat like it is rainin over your head ,then your body is tellin u , u didn't try hard enough . and that it can cope easily with level of exercisin .

after the cross the trainer i try to do a 10 to 20 min light weight session for muscle tonin .and then stretch a bit & hit the shower.

a good diet is essential & i think it is as important as the trainin, me i don't drink , or smoke or eat junk food , so it was easy for me to follow a simple diet . veg + fruit + soup + plenty of water .

i usually prefer to workout on an empty stomach , ideally i will go to the gym when it is dinner time , i mean when my stomach is startin to ask for dinner , i did it also if it is lunch time . and trust me if u make sure u drink plenty of water in the gym , u'll feel fantastic & u wont feel hungry or tired at all .

supplements ; well i didn't use any supplement , i think the only supplement u need is determination, and plenty of determination ,especially if u r only startin , and u wake up feelin soar & exhausted .

i think one of the reasons that people don't achieve their goals when they go to the gym , is the long chitchat sessions & takin it very easy .if u r guilty of 1 of these, then i think u should rethink your reason for the gym trips . is it 4 socializing & wonderin around or is it for training .

i wish you all very good luck

Amtmann

Hi, those fat loss rates tally with my experience too. I went from 92kg to 65kg and experienced absolutely no slow down in the rate of fat loss. Aiming for 10% bodyfat by mid-May (14.5 at the moment).

Do you eat much meat though?

i think one of the reasons that people don't achieve their goals when they go to the gym , is the long chitchat sessions & takin it very easy

Probably also down to lousy eating habits. Average chocolate muffin contains 450 calories and can be consumed in two minutes. Conversely, it takes most people 45 minutes of sweating on a treadmill to burn that amount of calories.

AntiVirus

I'd agree with that. If you train hard and eat right you will lose weight. You'll often read posts on here from people saying they've been eating less and going to the gym 4 times a week and out running but have put on weight or aren't losing weight. :pac:

daba

AntiVirus wrote: »

I'd agree with that. If you train hard and eat right you will lose weight. You'll often read posts on here from people saying they've been eating less and going to the gym 4 times a week and out running but have put on weight or aren't losing weight. :pac:

i agree with what you said antivirus , and actually i have a similar case @ home , my wife is absolutely furious that she not losin as much w8 as me , but what she doesn't take in consideration is the late night heavy snacks or simply the too many snacks and big food portions ..., and the luck of motivation in training . i always tell her to keep an honest "calory" diary" , keep record of whatever she eats , and how she exercise , and every weekend she has to check her books . this will help a lot in knowing what you should improve or change to get the results you want .;)

**Timbuk2**

I like the cross trainer. It's tough work, but sustainable, and yet it gets my heart rate higher than it would be while running (for example), but I could still stay on the cross trainer with an Average heart rate of 170ish longer than I could run with an Average Heart Rate of 155-160ish, thus leading to more "calories burned" according to the heart rate monitor (in inverted commas as I know it isn't accurate!), which makes me feel like I'm getting a better workout so I often opt for the cross-trainer.

But I've recently become fond of outdoor running.

mikemac

Tremelo wrote: »

I went from 92kg to 65kg and experienced absolutely no slow down in the rate of fat loss.
.

That's fantastic, how long did that take you?

daba

Tremelo wrote: »

Hi, those fat loss rates tally with my experience too. I went from 92kg to 65kg and experienced absolutely no slow down in the rate of fat loss. Aiming for 10% bodyfat by mid-May (14.5 at the moment).

Do you eat much meat though?



Probably also down to lousy eating habits. Average chocolate muffin contains 450 calories and can be consumed in two minutes. Conversely, it takes most people 45 minutes of sweating on a treadmill to burn that amount of calories.

you see this is the key to success in my point of view . many people they think well a muffin (or anything similar ) , it is small and sweet it can do much harm , but they luck the numbers . how many calories r u takin in ?? i'm very happy for you ,i'm sure that you r feelin healthier & happier than b4 losin the w8 . keep up the good work mate . 92 to 65 .amazing .simply fantastic .
sorry i almost forgot about the meat , actually i eat meat but not plenty and not everyday, and soon i will cut down on cardio and do more weights , i will start takin some whey protein to help improve the muscle mass .so that is basically as if i was takin meat .

rocky

daba wrote: »

a good diet is essential & i think it is as important as the trainin, me i don't drink , or smoke or eat junk food , so it was easy for me to follow a simple diet . veg + fruit + soup + plenty of water .

Do you think you've learned good eating habits that you're able to maintain your new found weight longterm?

Looks too low on calories to me to be sustainable. But good luck

Amtmann

feelingstressed wrote: »

That's fantastic, how long did that take you?

6.5 months, but it didn't feel like that long. Set myself one goal at a time: get to 85kg, then 80, then 75, then 70, then 65. Now I think I'll go to 62 to get to 10% bf and aim to put on 3kg of muscle by the end of the year. All about realistic expectations I think, and patience.

marathonic

I agree. Losing weight is simple mathematics. Work out your maintenance calories, add the number you burn at the gym and subtract 3,500 per week (500 per day) per pound of fat you want to lose. That's what you can eat in the day.

A McDonalds supersaver meal consisting of a double cheesburger, medium fries and medium drink is 940 calories. That alone is over a quarter of a pound of fat added to your body. If you think on those terms, you'll think twice about that meal. Like they say, a moment on the lips, a lifetime on the hips.

Amtmann

marathonic wrote: »

A McDonalds supersaver meal consisting of a double cheesburger, medium fries and medium drink is 940 calories. That alone is over a quarter of a pound of fat added to your body. If you think on those terms, you'll think twice about that meal. Like they say, a moment on the lips, a lifetime on the hips.

While this is true, the same could equally be said for 940 calories of apples, sunflower seeds or tuna. I never deprived myself of McDonalds or pizza if I wanted them. I just did the sums and ate within the limits I had calculated. That said, I have completely cut out chocolate bars and sugary sweets, simply because there's no nutrition in them whatsoever. I'm not saying that McDonalds is nutritious; but you do at least get protein in their chicken or beef.

marathonic

On another note, I used to love the Chicken and Bacon Ranch subs from subway. One of these with the cheese and ranch sauce in italian herbs and cheese bread contains 576 calories.... and you just gotta go footlong for only 2 euros... that's 1,154 calories or about a third of a pound of fat added to your body :eek:

marathonic

Tremelo wrote: »

While this is true, the same could equally be said for 940 calories of apples, sunflower seeds or tuna. I never deprived myself of McDonalds or pizza if I wanted them. I just did the sums and ate within the limits I had calculated. That said, I have completely cut out chocolate bars and sugary sweets, simply because there's no nutrition in them whatsoever. I'm not saying that McDonalds is nutritious; but you do at least get protein in their chicken or beef.

Agreed that everything has it's place as long as you don't go overboard and make cuts elsewhere if you wanna 'pig out' on occassions. I only point this out because a lot of people don't realise the amount of calories in these things.

For example, if someone was eating a 12 inch sub that I talked about in my previous post 3 times a week and maintaining there current weight (possibly wondering why they weren't losing weight), just by cutting out those subs and no excercise, they would lose a pound a week. Simples really

BTW, congrats on the weight loss, you're one of the few with the motivation...

daba

well , we all agree that diet is crucial to weight loss , actually hard training sessions wont get you anywhere without a good diet . but from what i see no 1 is talking about home made food . it is all ready made or processed food . that is bad for your health and pockets too but i think if u go for 2 weeks strict dietin a rewardin day when u treat yourself for a pizza or icecream or ....is well deserved , i do that but it is more of 1 day a month , i love home made pizza .

not long ago i was a horrible chef , u will put me in jail for my cooking , but as i had a great passion 4 eatin i have developed a passion 4 cookin along the way too, i mean after all how hard it is to prepare a salad or boil some veg in a pot of water