how can i do better then this?

[joneyyoung]

I started visiting this forum when I decided to loose weight nearly 6 months back.

I was 105 Kg on my 39th Birthday and decided to get fit at 40th Birthday

I went through a lot of web sites, educating myself. Joined a Gym and started eating healthy and balanced diet.

In first three months I lost nearly 12 Kgs.

In the last three months I could loose another 4 kgs only.


In the last 3 months Id had been regular traveling for long intervals and couldn't maintain going to gym on the daily basis which I used to do during the first three months.

Currently I am 89 kg, Height 5' 10"

My daily (almost) activities at the gym are (If I am not traveling)

25 minutes Elip. Treadmill where I take my heart rate ranging between 85 to 95 %

25 minutes Treadmill where the heart rates is between 75% to 85%

25 minutes Stationary Cycling where the heart rate is between 70% to 80%

This is followed by Weight training

Day 1- 5 exercise for Chest with 3 reps each & 5 Exercise for back with three reps each

Day 2 – 5 exercise for Shoulder 3 reps each & 5 exercise for Biceps and forearm 3 reps each

Day 3 – 4 Exercises for Triceps 3 reps each & 5 exercise for legs 3 reps each.

Day 4 – Same as Day 1

Day 5 - Same as day 2

Day 6 - Same as day 3

And on and on and on

I don’t take a break usually because it automatically happens if I am traveling for a day or two in Middle East.

I am basically from India working in Saudi Arabia. Living alone here the biggest problem was food. So in order to get back in shape I started cooking and the results were good. But it is very difficult for me to exactly count the calories intake

My job is such that I may be sitting in the office for days just working on computer but some times I have to travel a lot, that is remain out of office and away from Gym for days together. Though I try my best to indulge into some or other exercise when I am away.

I have achieved good results by doing what I am doing and eating healthy. What I would like to know is

1. Can I fine tune anything to get even better results


2. Every where I read that you should do Cardio after Weight training. What I am afraid is if I do Weight training first I wont be able to the Cardio with the same intensity as I am doing now.


3. I feel I need to take special care for my heart and lungs since I am a smoker.




This forum has been a great help ………. Thanks

 

[Wrangell]

I have achieved good results by doing what I am doing and eating healthy. What I would like to know is

1. Can I fine tune anything to get even better results


2. Every where I read that you should do Cardio after Weight training. What I am afraid is if I do Weight training first I wont be able to the Cardio with the same intensity as I am doing now.


3. I feel I need to take special care for my heart and lungs.....

....... since I am a smoker.

curious - in the context of " fine tuning " things, where does ' stop smoking ' presently rank in your list of health & fitness goals / priorities ?

 

[Xab]

First off, bravo for your incredible work! A lot of people never even attempt to become healthier, and the fact that you're already in the habit of going to the gym and eating right means that it will be easy to continue your weight loss - you're already 80% of the way there, you just need a better program.

Firstly, I can't agree more with Wrangell. I've never tried smoking, but there are mountains worth of papers and research documents describing the many ways that smoking is bad for you.

Secondly, you are experiencing what many others experience when working out, called a plateau, meaning you aren't able to advance any further with your work out. The human body is able to adapt to an incredibly wide range of abuse that we put it through - you can find videos of people squatting 1200lbs, for instance. The thing is, if you're trying to loose weight, adaptation is your enemy - as you do the same motions over and over, your body becomes more accustomed to them, and finds ways to complete those motions easier, thus burning less calories.

I'd advise focusing on lifting more. Cardio and weight lifting share properties in that they both work to elevate your metabolism, eventually leading to your body burning fat. The difference between cardio and lifting, however, is that cardio can keep your metabolism elevated for only a few hours after working out. Lifting will keep your body doing extra work for up to 48 hours after a good lift, thus burning a lot more fat.

I don't really know enough to design a workout for you, quite honestly, but anything I've ever read says that full-body workouts are the very best for such a task. I'm sure there's gotta be a guide for that around here somewhere...

 

[NoSweatNoGlory]

curious - in the context of " fine tuning " things, where does ' stop smoking ' presently rank in your list of health & fitness goals / priorities ?

agreed. quitting smoking with make you waaaaaay better off, this coming from a former fatman and smoker.

but take it slow, one step at a time. thats how i did it.

 

[tjl]

3. I feel I need to take special care for my heart and lungs since I am a smoker.

#1 thing to do: stop smoking.

Also, since you say that you are from India, be aware that people from India often have a higher than normal risk of heart disease due to genetic considerations (three times the risk or so). This makes stopping smoking (and other healthy habits) triply important for you. See the following web site:

 

[matt182]

Funny how you say you should take special care because of your smoking - theres no such thing if your smoking! damage is damage.

Id say ditch the bicycle bit and increase the time on the other two types if you want. Why three things? i say ditch the bicycle because it burns the least calories - your only using your legs.'

you really need to fix up your weight training too, im sure someone can help you with this.

In my opinion youd do a lot better doing full wbody work outs with more rest days. Working your chest once a week, your arms etc thats not very effecient for anything. You need to work yoru whole body if you can.

Matt

 

[joneyyoung]

Thanks everybody for their responce. I really appreciate it.

I know smoking is bad and I am trying to quit for sure.

would like to have more advise on weight training.

I am doing weight training since almost 5 months and am seeing good results also. The Trainers at my gym advise me to go for more repetetions then adding more weight as they say since I am having a lot of fat to loose I should not use heavy weights. Also I have to use light weighs upto 55 LBS for Chest, 45 LBS for Arms etc till I bulid a 'Shape'

Since these trainers are not qualified ones, I am having my doubts

please advise

 

[Chillen]

Funny how you say you should take special care because of your smoking - theres no such thing if your smoking! damage is damage.

Id say ditch the bicycle bit and increase the time on the other two types if you want. Why three things? i say ditch the bicycle because it burns the least calories - your only using your legs.'
you really need to fix up your weight training too, im sure someone can help you with this.

In my opinion youd do a lot better doing full wbody work outs with more rest days. Working your chest once a week, your arms etc thats not very effecient for anything. You need to work yoru whole body if you can.

Matt

My stationary bike as been a primary source of facilating the benefits of the deficit diet and thus increasing benefits of fat loss when intensity and duration are correct and proper.

If a person is toeing the line on diet, the bike is a benefit for assisting fat loss, and it involves more than the legs in the overall scheme of ones fitness. Without my bike (a form of cardio), getting to sub 10% BF would have been difficult. The bike can be a crucial element in ones exercise routine for many reasons, not to mention less stress on the knees (not supporting body weight for those that have a need to eliminate as much stress on the knees); however, body weight cardio can be more demanding and can provide its unique benefits-->of course.

Between the treadmill (body weight) or Stationary Bike (less body weight supported), the OP should choose one that he is likely to perform and stick with each scheduled workout. While one "can" burn more calories than the other (considering time, duration, and intensity equal), one can work with manipulating the diet to make---EITHER work, IMO. This needed to be clarified.

I know you probably meant it burned less calories as compared to the treadmill. However, if the OP chooses the bike over the treadmill, he will still be on track with his goal--whether he chooses it or not.

ROCK ON!

GET friggen PUMPED!

Chillen