Fat Burn/Loss Help Needed

X

XavierL

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For a background story, I started at 315~ lbs and I'm now down to about 230~, I reduced my average caloric intake from 2600~ to about 1300-1500. Go to the gym 6-7 times a week, I'm on the elliptical for 50 minutes(switch between Cardio/Fat Burn every other day) with a 5-10minute cool down (600+ calories burned each time).

What I generally eat:

Breakfast items (this varies):
low fat yogurt
Oatmeal
Cheerios (a bit cliche I know)
Omelet (2 Eggs/ sometimes with low fat cheese)

Lunch/Dinner:
Flax Wrap (meat/swiss/lettuce(sometimes spinach)
Green Pepper Sandwiches
Occasional Pasta
(random other meals, home prepared (little sat. fat))

My goal is to get to 190~ so I can join The Marine Corps. I was wondering if there were any tips and tricks you could provide. I do take supplements, (Cellucor Super HD/ Amp Ripped Vitapak). (Last couple months I have been averaging 20-25lbs lost a month)

I'm up for any suggestions/changes that I need to do to increase my fat loss/fitness.
Thank you for your time reading this.
 
Hey Xavier, what an AMAZING job you have already done!!! I hope you are proud of what you have accomplished so far. Now, for the next stage of your goal. Your diet is general, but good for where you are now. When you are closer to your goal weight, you are going to want to really dial it in (you can't have a 200 calorie daily range as that can add up to about 1/2 pound a week). The fact that you have only 40 pounds to go suggests that you are getting close, so begin to plan your meals out for the entire week to insure your calorie intake is consistent. As for your exercise program, is the elliptical the only exercise you are doing? That is good for weight loss, but you will have to prepare yourself for much more activity in the marine corps. Gyms are great, but they are unnecessary for the types of activity you will be doing in boot camp. I suggest you start running outdoors. Start slowly to see how your joints handle the change. Also start to add resistance training if you are not currently doing so. There are a lot of exercises you can do with little equipment that can be far more effective than weights for both weight loss and overall health.
 
My dad is a retired Marine of 21years, he told me to go with this until i got to approx. 200~ then he was going to give me some more workout routines to go through. I've done some rough math estimates, but I've been burning 3100ish calories a day, while consuming as much as 1400 (rarely gets that high). Once I got to 200 I figured I'd also start to host a soccer game/basketball game at the gym I go to with a few friends a couple times a week so I can get a full range motion for cardio. As for the elliptical exercise I'm doing currently is just temporary (so I don't hurt any ligaments/my knees) while I'm as heavy as I still am. thank you for the complements, and I'm pumped since if I continue at the rate I'm going, I'll hit the triple digit loss soon.
 
Triple digits is so awesome!!!! Sounds like you have a great plan. You can also ask your recruiter for a breakdown of what to expect physically from boot camp. That way you can incorporate those exercises into your routine before you ship out. Best of luck, and thank you for working as hard as you are so that you can help defend our great country!!!!
 
I do not find out any problem in your current routine. I believe you would also agree with me since you have already managed to lose your weight.

I would like to recommend you to do some cardio exercises along with your current routine. Since cardio is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your health.

There are some cardio exercises that work best if your goal is to blast calories and get in great shape:

1. Running is a great choice for a variety of reasons:

• It doesn't require special equipment (except some quality shoes)
• You can do it just about anytime, anywhere
• It's high impact, which helps build strong bones and connective tissue
• It gets your heart rate up more quickly than low or no impact exercise
• It helps you burn serious calories, especially if you add hills, sprints or tries interval training.

In fact, a 145-lb person can burn 300 calories by running at 5.2 mph for 30 minutes. The same person would burn about half of that with a brisk walk.

2. If you're looking to burn maximum calories, cross-country skiing is an excellent choice. Whether you're on a gym machine or swooshing over miles of snow, cross-country skiing is an incredible cardio exercise. Because it involves both the upper and lower body, it doesn't take much work to get your heart rate up, which is where the calorie-burn comes in.

A 145-lb person burns about 330 calories during 30 minutes of skiing.

3. Whether you're outdoors or indoors, cycling is an excellent cardio workout.

By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.

4. Next to the treadmill, the elliptical trainer is the most popular cardio machine at the gym and it's no wonder. The elliptical trainer allows your body to move in a natural way, but without the impact of the treadmill. You can add intensity by increasing resistance and some machines include adjustable ramps and arm handles for added intensity as well. As a bonus, you can go backwards on an elliptical trainer, adding variety while working your muscles in a different way.

The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.

5. Swimming is another great choice because, like cross-country skiing, it's a full body exercise. The more body parts you involve in your workout, the more calories you'll burn.

Spend 30 minutes doing the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully supported so you don't have to worry about high-impact injuries. It's also great cross-training for other cardio activities.

6. Walking is another great choice for cardio because, like running, it's accessible: You don't need special equipment and you can do it anywhere, anytime.

It's harder to get your heart rate up with walking since its low impact but, if you work hard at it, a 145-lb person can burn about 180 calories in 30 minutes.

7. Jumping rope is another calorie-scorcher and, as an added bonus, a jump rope packs easily in your suitcase, making it an excellent travel exercise.

A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.

Hope so it would help.
 
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