Looking for some tips...

[pianoman66]

Hey everyone,
I'm looking for some tips on how to tone up/lose some weight as I'm kinda stuck

I kicked myself into gear about six months ago and went on some meal replacement shakes for a few weeks and was doing a half an hour of cardio a day and went from 86kg down to 80kg. Its not much I know but found no matter what I did, my weight just stayed at 80kg

I really do not like my body at all and would like to lose a little bit more and maybe build a bit of muscle. I hate my stomach and saggy chest but not sure what to do. The dream would to feel comfortable shirtless but that is just not possible at the moment, its just embarrassing.

Any tips?

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[Goldfish]

1) Quit hating your body. That's a rather unproductive use of your energy.

2) Multiply your weight by 25. 80 x 25 = 2,000. This is roughly the calorie consumption you should be getting each day. Start paying attention to nutritional information and targeting 2,000kcal/day. If after 2 weeks your weight hasn't budged, decrease intake to 1,800.

3) Move heavy objects. You've said you want to tone up, and "maybe build a bit of muscle." I'll tell you right now that you won't tone up UNLESS you build a bit of muscle, because tone is just the condition of having visible muscle.

4) What have you been doing for cardio? It may be a good time now to increase or mix up the intensity of your cardio sessions.

5) Unless you have a good reason not to, increase your duration of exercise each day. 30min of exercise will burn an average of about 200kcal. 1g fat contains ~9.4kcal, so 1kg of fat is roughly 9,400kcal. Trying to cut away at that in 200kcal blocks, especially when a slight adjustment to your diet that day could nullify that output energy-wise, is rather hit or miss.

6) I'm not going to say don't consume meal replacement shakes, but I will say this: I frequently consume a meal replacement shake at home, just because this particular brand tastes good (unlike most meal replacement shakes and supplements I've tasted) and has a high dose of all the important micro-nutrients in it (25% RDI/serve). The thing is, though, it's no more filling than the milk I mix it in -- if I just had the milk without the powder mixed in, I'd be just as satiated, and I'd have consumed fewer calories overall. The message here is choose foods that are nutrient-dense if possible, and that provide a high amount of satiety for the calories consumed. One of the reasons why vegetables are oft seen as a go-to for fat loss and McDonald's is not is that you can consume 2,000kcal at McDonald's and be ready for more; if you consume 2,000kcal of vegetables in a sitting, you'll probably have to regurgitate half of it to get the other half in. Meat, fruit, vegetables, whole grains, legumes, dairy (read fresh milk, not ice cream) and water are your friends.

 

[fitnesstips]

Diverted cusine will get you in problems. Do not eat right in front side of a tv or in a film, as you're limited to eat more calorie consumption. Pass on pop. You'll be surprised by how much weight you fall by simply changing to water.

 

[mikespitzer]

Without going into too great of detail, I think you will be most happy with the results you will see from a combination of lean protein diet + cardio + weight resistance training.

How much change should be possible in 4 months ?

Before and After pics for an "older person" in their mid 40s below (verified not retouched in any way)


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[Kirio]

i too still have a little too much fat.. even though i didnt really count every caloie , but i managed to get a few pound by observing the general rules*.. like drinking enough water, being aware of what foods you eat, cutting back on carbs especially simple ones and yeah.. doing fitness. I also use tools like intermitted fasting, but cant tell if it works, becouse i just started. It might be placebo but i think it makes me feel better.

 

[shesaidbeauty]

1. Change your diet. A huge part of getting a six pack is what you eat. Foods to cut out altogether: Sugar, alcohol, fast food, pasta, full fat dairy and most breads and pasta. Don't get discouraged, once you start eating healthy foods such as lean protein, whole grain carbs and fruits and vegetables, you will feel more energized and the cravings for these unhealthy foods will almost disappear. Almost. Cheating every once in a while won't hurt you, as long as you only cheat for one meal or snack once a week.

2. Step up your cardio. To lose that excess jiggle around your middle, you will need to do cardio at least three or four times a week. Most people don't like doing cardio because it gets boring. Mix it up by doing different things. Also remember that weight lifting can be cardio. Do circuit training to keep up your heart rate. This will burn calories just as fast, and sometimes more effectively, than just running on a treadmill.

3. Work your abs at least every other day to see phenomenal results and watch your abs pop. Some great ab exercises include the many variations of the crunch. There is the classic crunch, the reverse crunch, the crunch on an exercise ball, the crunch on a decline bench, double crunch, the oblique crunch...the list goes on and on. Rotate these crunch workouts each time you do abs and the muscles will never get bored. There are other great workouts for your abs in which you can do right from home and require no equipment. The plank is a great ab workout because it works your entire core and upper body. The heel press, the twisting or "bicycle" crunch, or the "frog" crunch. If you haven't guessed by now, the crunch is the way to six pack abs!

4. Stock your cupboards with these items to melt away belly fat. Abs are all about diet and exercise. You can't have one without the other. Some great foods to ensure ripped abs include: oatmeal, coffee (no sugar and with skim milk), chili peppers, almonds, cinnamon, and plenty of water. Oatmeal fills you up without adding calories. Not only oatmeal, but any high fiber food will keep you full without feeling bloated. Coffee will increase your calorie-burning and increase your metabolism. Chili peppers, black peppers, cayenne peppers...any food that causes you to sweat will give you a boost of calorie burning. Eat almonds in between meals to stop cravings. Having a little healthy fat before a meal will help you to eat in moderation. The same goes with cinnamon. Drinking plenty of water will give you energy and also gets things moving so you don't feel bloated.