loosing weight

Jojo15

how much calories should i loose in a day in the gym im 11 and a half stone and i started today in the gym spent 2 hours on 4 different things and toning machines need help and advise please

doctorwhogirl

You will need to use something like this

http://scoobysworkshop.com/calorie-calculator/

to help you get started.

Enter in your information, ignoring the meals per day part. DOn't worry about that.

Your activity level is important. Depending on how often you exercise/are active you will need more calories.

For your goal, I would start with a 10-15% defecit. Don't shock your body with a huge drop.

The figures down the bottom give you guidelines on what foods to eat

Your BMR number is the number of calories you need to stay alive if you were in a coma. It's recommended you don't eat below these calories.

Your TDDE is the average number of calories you burn/use on an average day. This will maintain your current weight depending on your metabolism.

Your daily calories for your goal will then be calculated underneath the above. You should aim to eat that number of calories for your weight loss goals.
Read the stickies on this page for a good guide as to what to eat to keep yourself healthy!

Slow and steady wins the race so aim for about 1-2 pounds a week. At 11.5 stone you probably don't have a huge amount to lose but it depends on your height.

In the gym, get guidance from those working there. Don't just jump into machines you're not familiar with.

Having a good mix of cardio and weights is a good start for weight loss while maintaining your muscle in your body. But start slowly with the gym if you haven't been there before. I found that gym classes were great for introducing me to exercise in a safe and structured way.

Hope I didn't overload you there! Losing weight is a big journey but try and keep health as the main priority in your head!

Jojo15

thank you for your help

Tlou

Slow down! Two hours on day one and you'll burn yourself out.
This is a marathon not a sprint. Little and often is better than bursts of two hours.
Two hours is too long to spend at a single session.
Prudent diet and regular sustained exercise is the only way to lose weight effectively.

Mellor

Tlou wrote: »

Slow down! Two hours on day one and you'll burn yourself out.
This is a marathon not a sprint. Little and often is better than bursts of two hours.
Two hours is too long to spend at a single session.
Prudent diet and regular sustained exercise is the only way to lose weight effectively.

If somebody, new to training, is spending 2 hours on 4 "toning" exercises -its safe to assume that the intensity is low not to cause a burn out.

siochain

Jojo15 wrote: »

how much calories should i loose in a day in the gym im 11 and a half stone and i started today in the gym spent 2 hours on 4 different things and toning machines need help and advise please

Jojo I assume its weight loss your after. You would have much quicker results by

Doing an hour in the gym that included some cardio and weights, preferable more weights but do what even keeps you motivated to go back.

Reducing your carbs and processed foods intake, replace with protein, good fats and low starch veg.

Post up your diet here for some tips,

nice_guy80

Jojo15 wrote: »

how much calories should i loose in a day in the gym im 11 and a half stone and i started today in the gym spent 2 hours on 4 different things and toning machines need help and advise please

weight loss is 75% diet, the rest is exercise and sleep

Cork24

2 hours in a gym ?

your going to burn your self out.... Your Body will end up holding onto Fat...


Some say eat small and Often BULL SH*T.. Your Body is a Storage Machine,
it takes a few hours to break down the food.

so only eat when your Hungry.. drink water first if still hungry after water some food;