Weight-Loss

S

-Sam-

0
Hello all,

I am currently 18 years old - Around 5'7 and weight 156 Pounds, I am aiming to lose some weight I was picking all the time, Drinking loads of milk, Fizzy Drinks etc and rarely exercising but now have my 2 meals a daym Drink only water everyday and go to the gym every other day. Along with maybe the odd game of football/badminton on the days I'm not going to the gym.

At the gym I usually go on the treadmill, Biking machine, Elliptical machine and rowing machine. Around 25 minutes each of the first 2 and then 10 mins each of the last 2.

My question (based on running) is:

I wanna lose weight on my legs as well as everywhere else obviously but I've been told my legs are just gonna get bigger with muscle with what I'm doing - is there any truth in this and am I likely to have any success with my current routine? If not any advice

Any help greatly appreciated - thanks.
 
Sam:

Are you male of female? How tall are you? How much weight do you want to lose?

There is a lot more that goes into improving your body then doing a few days each week of cardio. No matter if you are trying to build muscle or lose fat, you should always be implementing a balanced weight training routine as well.

In order to lose fat, you must be in a caloric deficit most of the time. The deficit should not be major, being sure to avoid starving yourself. Create a small calorie deficit, and add to the calorie-burn by implementing a proper cardio scheme. When I am cutting fat, I train aerobically 5 days per week, and I love HIIT.

When you are doing this, losing fat that is, it is very important to continue with the weight training program. If you don't, it is very possible that you will be losing weight which is comprised of both fat and muscle. That is not the goal. You want to be losing just fat and maintaining as much muscle as possible. Too many individuals think lifting weights while trying to lose fat works against them. This is not the case..... lifting weights while you are in this calorie restriction will maintain the muscle, which is a metabolically active tissue. This in turn will help maintain your metabolism burn, whereas if you simply loss muscle as well as fat, your metabolism would slow as your muscle loss increased, eventually leading to a halt in the fat loss. This is yo-yo dieting in a nutshell!

Most importantly, all of this is pointless if you don't get your nutrition straightened out! From what I read, it looks like you are eating 2 times per day. This is NO GOOD! I don't care if you are looking to add muscle or lose fat, you must make habit small, frequent meals throughout the day, preferably every 2-3 hours. Sounds impossible probably from where you are, but I promise if you want it bad enough, you will find a way to make it work. These meals must consist of lean proteins, complex carbs, good fats, fruits and veggies. Yes, water is important as well as proper rest.

So, with your post, making sure your muscles in your legs don't get too big sounds like the least of your worries. I would really focus on learning to implement these lifestyle changes that I mention above. This forum is a great place to learn.

Talk soon.
 
stroutman81 said:
Sam:

Are you male of female? How tall are you? How much weight do you want to lose?

There is a lot more that goes into improving your body then doing a few days each week of cardio. No matter if you are trying to build muscle or lose fat, you should always be implementing a balanced weight training routine as well.

In order to lose fat, you must be in a caloric deficit most of the time. The deficit should not be major, being sure to avoid starving yourself. Create a small calorie deficit, and add to the calorie-burn by implementing a proper cardio scheme. When I am cutting fat, I train aerobically 5 days per week, and I love HIIT.

When you are doing this, losing fat that is, it is very important to continue with the weight training program. If you don't, it is very possible that you will be losing weight which is comprised of both fat and muscle. That is not the goal. You want to be losing just fat and maintaining as much muscle as possible. Too many individuals think lifting weights while trying to lose fat works against them. This is not the case..... lifting weights while you are in this calorie restriction will maintain the muscle, which is a metabolically active tissue. This in turn will help maintain your metabolism burn, whereas if you simply loss muscle as well as fat, your metabolism would slow as your muscle loss increased, eventually leading to a halt in the fat loss. This is yo-yo dieting in a nutshell!

Most importantly, all of this is pointless if you don't get your nutrition straightened out! From what I read, it looks like you are eating 2 times per day. This is NO GOOD! I don't care if you are looking to add muscle or lose fat, you must make habit small, frequent meals throughout the day, preferably every 2-3 hours. Sounds impossible probably from where you are, but I promise if you want it bad enough, you will find a way to make it work. These meals must consist of lean proteins, complex carbs, good fats, fruits and veggies. Yes, water is important as well as proper rest.

So, with your post, making sure your muscles in your legs don't get too big sounds like the least of your worries. I would really focus on learning to implement these lifestyle changes that I mention above. This forum is a great place to learn.

Talk soon.
Click to expand...

thank you I almost exploded, and with like 75 posts today I might type chinese.
 
Yea man, I am glad you came around. I work full-time, personal train most afternoons right after work, workout in the mornings, just bought a home, just got engaged, and taking night classes for a masters degree. My time here is very limited and not many real experts here yet.....and far too many questions for the experts that are here. Seems like you have some time on your hands, and I like your posts, so keep it up if you can!!!!

PS that time you have on your hands will quickly vanish once you are done with school, so enjoy!!!
 
stroutman81 said:
Yea man, I am glad you came around. I work full-time, personal train most afternoons right after work, workout in the mornings, just bought a home, just got engaged, and taking night classes for a masters degree. My time here is very limited and not many real experts here yet.....and far too many questions for the experts that are here. Seems like you have some time on your hands, and I like your posts, so keep it up if you can!!!!

PS that time you have on your hands will quickly vanish once you are done with school, so enjoy!!!
Click to expand...

ya i hear you there. Today was a day off of work and I dont do show prep till friday. So I will do my best to post around.
 
I'm male by the way, and cheers for that reply - though I gotta get my head round it - quite confusing :eek:

I'm aiming to lose a maybe 16 pounds over time..

So I weigh around 140lbs
 
5 Foot 7

- I've had a look at the weight loss FAQ and used the links to work out my BMR I got

Maintenance:
2321 Calories/day

Fat Loss:
1856 Calories/day

Extreme Fat Loss:
1392 Calories/day

So basically the amount of times I eat is irrelevant, but if I reduce my calorie to one of the figures shown (prefrebly the first one to start with) I should have some success, provided I weight train along with Cardio when I go the gym?
 
Sorry for double post but I'm not sure on what to eat - I'm cuting down Calories from 2300 to around 1700 - I hear I should stick to Meat, Fruit, Veg etc but it's difficult - for lunch I'm pretty much limited to making a sandwich usually cheese but I guess that has gotta go but I pretty much hate anything else :eek: Also not sure what to have as these small portions as theres not alot in the house really.. but I could get some stuff just not sure what
 
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