Fat-Loss Specialist - Here if you need me

Hiya Justin,


Just wanted to ask a few bits of advice, also a *wave* to a fellow Brit. I have just got my brain in to the place into need to be to feel like I can achieve my goals. My BMR is 1813.5 BMI is 41 :blush5: and I weigh 229lbs Im roughly eating 1200-1300 cals a day and not eating after 7. I have been doing really quite well with food considering how horrendous it was previously. Even the other half has lost about 8lb this week alone (he doe GI and no GI grappling 4 ish times a week and tends to eat whatever he likes lol) I have a full membership at our local gym but been extremely top heavy I don't have much confidence to do anything to vigorous n there. I do swim but find it rather boring. However we have a garage which is 2/3s floor and wall matted, bike and a gym standard treadmill. Looking to get more equipment to fill it. I have torn the cartilage in my left knee in stupidest way ever but worried gunna make it worse. What would best way to exercise in small snippets to help me tone up and lose weight. I have a fairly hectic life. Is there any equipment that may benefit me that is really effective been looking at cross trainer but I'm not very good on them.


Thank you :)


Ashley
 
Hi justin,


I meant like free weights rather than machine weights. if you know what I mean :biggrin:
 
Hi again Justin thanks for that link on eggs I am going to check that out, I am no longer scared to eat the yolk now and that is the best tasting bit :)


I have started to go to the gym, at the moment I only do cardio: jogging few mins/fast walking/jog few mins etc on the treadmill and the cross trainer. However the last couple of times after this I have felt so exhausted I have had to completely relax..i.e go to bed! and just feel really tired for rest evening.


Also after I have this feeling in my chest....like its hollow, i dont know if its my heart/lungs recovering, and if i have overexercised, or if its simply because I need elctrolytes or pottasium. Or maybe I need protein. The feeling is a bit scary.


I literally cant eat much for about 2/3 hours except a bit of melon which is what I have done then after that and a glass or 2 of soya milk and then I start to feel better. maybe my blood pressure lowers after?


Anyway I wondered if you would recomend anything for after a workout, such as a sports drink or protein shake? I do have a tub of whey protein but it was cheap and i dont think its good quality and i dont dare take any.I also dont know how healthy taking a whey protein is as I know it's quickly absorbed. I have read info on different types of protein powder on the fitness forum.


thanks for any advice!

Tink
 
Hi Justin :eek:)


Just wondered if you could have a look at my current healthy eating/exercise regime and point out any improvements I could make...

I am aiming to lose body fat (around my stomach - last place to go!) and tone up (shapely shoulders, etc)


I am currently 23 years old, 5 foot 6 and 131 lbs.


Typical day's diet:

Breakfast:

Porridge oats made with skimmed milk, cinnamon and either 15 almonds/tspn mixed seeds, tspn honey, or berries.

Lunch:

Grilled chicken and vegetables

or

Covent Garden vegetable soup

or

Scambled eggs (microwave) & cottage cheese (low fat w/pineapple) on steamed asparagus

or

Tuna salad (dressing free, or low fat thousand island sauce).

Dinner:

Salmon with chili/soy/ginger sauce and vegetables

or

Chicken and vegetables

or

Hake and vegetables

or

Chicken and vegetable stirfry in a spicy red pepper sauce


Snacks:

Fat free greek style yoghurt

Fruit ( and lots of it! - too much?)

Ryvitta crackers

Rice cakes

Cups of tea

Green tea

Sugar free cordial/Fruit squash

Nuts/seeds



Quesions:

I try and drink pure water but really struggle to 'want' it and drink it because I don't like the taste. If i add a bit of Robinsons no added sugar codial I will drink the recommended 8 glasses no problem... Is this a problem?


Do you think I eat enough carbs (with my lunch meal) or could this be why I tend to over-snack on things like Ryvitta crackers, cereal or rice cakes, etc?



Typical weeks exercise:

Tues AM - BodyCombat class at the gym

Wed AM - 15 minutes treadmill, 15 minutes cross-trainer, abs machine, squats, planks

Thurs AM - BodyPump class at the gym

Sat AM - BodyPump class at the gym

Sun AM - BodyCombat class at the gym


Questions

I am hoping to start jogging/running more with the hope of doing 10k runs - should I be focussing more on running in the gym and outisde (when the weather is better here!)? I really love the Bodypump (resistant weight training) and BodyCombat (intensive non-contact martial arts cardio moves) and i'm sure they help my general fitness but should I lay off them slightly and do more running training?


I'm thinking about starting to attend some of these classes in the evenings instead/as well as the mornings, as I often find myself at a lose end in the evenings and this is when I start to mindlessly snack!! Would I benefit more from moving my cardio or weight sessions?


Thank you for reading
 
Hey Ashley,


I've written a thread here that covers all the basics and will get you started with a time-efficient plan.


Don't do any exercise that hurts your knee. If you can't bend the knee without pain, then try a straight-leg alternative exercise.


Let me know if you have other questions!



Zakk - Yes use as many free weight exercises as possible. They will burn more fat and do so faster than aerobic exercise and machines.



Tink - I wouldn't like to comment on the feeling oyu get in your chest, its best you consult your doctor about that.


And yes, a protein shake is the best thing post-workout. However beware as many powders have a high-sugar content, try for a low-carb type, with water, and maybe add some mixed berries in before blending for some extra anti-oxidants to help you recover more quickly from your workout.


Also, if you want real results, step off the treadmill and start using your body with some resistance exercise to burn more fat, boost metabolic rate and tone up in half the time. Check out this thread for a simple starting workout - trust me when you stop doing cardio and start a resistance program you'll never go back! http://weight-loss.fitness.com/t/53313/fat-loss-exercise-the-ultimate-no-bs-take-no-prisoners-guide-to-lose-the-most-fat-in-the-shortest-time



Dani - Your diet looks healthy enough to me, but the real question is what is your goal and are you getting closer to it or not?


If you are steadily losing fat and getting closer to the goal then keep the diet as it is. But as I said it seems very good so if you are not getting results I'd say it is your exercise.


You have a lot of exercise but don't confuse quantity for quality. What you need for true long,lasting results and maintenance is a progressive program, which a body pump class doesn't offer. Sooner or later the class won't really be challenging you to get fitter or change your body.


I would start on a program as your foundation, at least 3 times per week, where you consistantly strive to get stronger or perform the workout with lower rest periods. This will keep you getting fitter and your body will have no choice to change (it is that simple!).


You could then pepper in one or two body pump workouts throuhout the week as some extra 'icing on the cake'.


As for the running, again it depends on your goals. If your goal is fat loss then no, don't start a running program. Take up the advice in the last paragraph.


If however, you want to run because you want to do the 10k for other personal reasons then sure do it, but don't expect amazing fat loss results.


If you want to learn more about why running is not a good option, check out this article from Rachel Cosgrove (who co-owns one of the most successful fat-loss gyms in America and is considered among one of the best trainers in the industry for fat-loss and body-transformation results)



Good luck, let me know if you need any other help!
 
Thanks :) I am going to follow your advice. Hadn't thought of adding anti oxidants.
 
James


It's best to follow a decent fat loss program based on the same principles as the one's I've outlined in my linked posts above.


However, you could add in some strength sets where you use a heavier weight for about 5 - 8 repetitions on the first set.


It's best to focus 100% on fat loss if that's the main goal, and build some strength at the same time. Do this for 30 - 60 days with full dedication to the workouts and your nutrition and your muscles may even start to look larger as the fat melts away.


Then, when your weight is lower and you have improved insulin sensitivity you can start a muscel-gaining phase (with some fat-loss finishers added on top)
 
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