My Exercise Routine And Weight Loss Plan

[Moe2]

Hey all, how do you do ?

I've been facing problems with my weight ever since I've been a little child. In my early days, I'd eat alot of chocolate bars and all that, all sorts of junk food. I'd get fatter by the day.

My peak weight was last summer 2009. Before saying anything more, I'd like to point out that I have sort of a large frame, I'm a natural big boy. At summer 2009, I weighed 125 kilos and was about 178 cm tall. I was very fat as you could tell, so I decided to buy an Elliptical machine, which recently died on me.

On the Elliptical machine, I managed to lose 15 kilos and am now 110 kilos. Two months ago, I bought a treadmill, and gradually started working my way into using it. I started off at 20 minutes per day, then 30, then 45. Recently, in search for better results, I've increased my daily activities on the treadmill to one daily session of one hour on the treadmill. I work on maximum incline and at a speed of 5.5 km/h.

My target is to lose another 10 kilos by 2 months maximum. Will I achieve this target if I keep doing what I'm doing ? Or should I change anything in my exercise routines ?

Thank you, for any additional information please ask, I'd be more than happy to answer.

P.S: I always monitor my eating habits and write down what I eat daily in order to keep track of my calorie intake.

 

[dobner]

Nice work on losing your weight. I can tell that you are really determined to lose weight based on what you have already done on your own.

I also noticed in your post, that you dedicate a lot of space to exercise and your eating is in your postcript. The eating part is the most important thing to lose weight. It is the biggest revelation to me of this year.

I always thought that exercise is what allowed to me to stay in such great shape for 96% of my life only to learn that I had been eating well all of those years also because of the upbringing by my parents.

Tell me about the number of calories you eat.

 

[Moe2]

Nice work on losing your weight. I can tell that you are really determined to lose weight based on what you have already done on your own.

I also noticed in your post, that you dedicate a lot of space to exercise and your eating is in your postcript. The eating part is the most important thing to lose weight. It is the biggest revelation to me of this year.

I always thought that exercise is what allowed to me to stay in such great shape for 96% of my life only to learn that I had been eating well all of those years also because of the upbringing by my parents.

Tell me about the number of calories you eat.

Hey dobner, thanks for the reply.

The sweet twist to it is that after some time, these two events (exercise and noting down what you eat) become a habit and part of your daily routine life, with you feeling something empty if you don't do either/both.

Basically, I estimate the number of my calories, with a limit of 2000 calories per day, which means that I rarely exceed 2000 calories per day in my intake. I basically eat alot of healthy food as well, after I've speant my whole childhood sneaking around several chocolate bard, bags of chips, etc .. daily.

Here's a sample of my daily intake.

Morning : 1 Bowl Of Whole Grain Cereal + 1 Apple

Evening: Lunch meal (always healthy, my mom cooks healthy food) [such as a plate of 2 medium slices of steaks, 2 medium cooked potatos, and veggies on the side.] + 1 piece of home cooked sweet (healthy one as well, least amount of sugar + fats you could imagine) + 1 bowl of salad + continue my evening with around 2-3 pieces of fruits/veggies.

Night: 1 can tuna (canned in water not oil) + 1 Apple.

So dobner, with 1 hour on the treadmill each day and such eating habits, will I acheive my goal and break the 100 kilo barrier in maximum two months time ?

 

[dobner]

Hey Moe,

Thanks for the response. Let me know you age since that determines a lot. Your body needs a different amount of calories at different stages of your life. You need to add up your calories yourself, everyday. What is the total of the calories you eat per day?

 

[Moe2]

Hey Moe,

Thanks for the response. Let me know you age since that determines a lot. Your body needs a different amount of calories at different stages of your life. You need to add up your calories yourself, everyday. What is the total of the calories you eat per day?

I just turned 18 year old this January. If it also helps, I've somewhat a large frame by nature and am around 180 cm tall.

The calories I eat per day are more between 1700-2000.

 

[dobner]

Using the basal metabolic rate calculator at , you have a BMR of 2350.6. Which means that your body is burning up approximately 2,350.6 calories for an average guy of your weight and height. With the exercise you are doing, you are probably burning a few hundred calories more on the days your exercise. My guess is that on the treadmill for an hour you are probably burning nearly 450 to 500 calories.

you should be losing weight dude.

 

[Moe2]

Using the basal metabolic rate calculator at , you have a BMR of 2350.6. Which means that your body is burning up approximately 2,350.6 calories for an average guy of your weight and height. With the exercise you are doing, you are probably burning a few hundred calories more on the days your exercise. My guess is that on the treadmill for an hour you are probably burning nearly 450 to 500 calories.

you should be losing weight dude.

Good to hear then, I geuss I'm on the right track.

One more question, based on your experience, every how much should I weight myself to know if I'm doing okay or not ? Because I recently started developing the tendency to weigh myself every day, but found out that was the most terrible thing I ever did, because of issues like water weight and whatnot.

So, every how much should I weigh myself and what are the circumstances I should weigh myself in ? (For example, should I not drink or eat anything for 12 hours or so ?)

Thanks dobner.

 

[jelani4u]

do you exercise?

Hey Moe,
Congrats on the weight loss thus far!!! I didn't notice if you posted any exercise as part of your program. If you great. If you're not you need to add some form of resistance training to your program. Whether it be weight training or calisthenics you need to exercise to build muscle tissue. Now I'm not speaking about being some huge muscle guy, I'm talking about building muscle tissue so that as you're losing weight you're firm and not flabby, but more importantly having muscle helps you to burn calories. Also resistance training will help you to burn more fat and speed up your success.

 

[Moe2]

Hey Moe,
Congrats on the weight loss thus far!!! I didn't notice if you posted any exercise as part of your program. If you great. If you're not you need to add some form of resistance training to your program. Whether it be weight training or calisthenics you need to exercise to build muscle tissue. Now I'm not speaking about being some huge muscle guy, I'm talking about building muscle tissue so that as you're losing weight you're firm and not flabby, but more importantly having muscle helps you to burn calories. Also resistance training will help you to burn more fat and speed up your success.

Hey jelani4u, thanks for the kind words.

By exercise, do you mean weight lifting in particular or just exercise such as Elliptical or Treadmill ? If you mean weight lifting, I'm not doing any of that as I'm really, really being killed by time. It's due to my studies most of all, I get back home at around 4 pm and tend to sleep at 10 pm (to get enough sleep). With relaxing when coming back from home, one hour on the treadmill, eating and such stuff the day goes by with a blink of an eye.

I plan on joining a gym this summer when I'm free and all that.

 

[dobner]

You really do not have to weight yourself that often. Since there are daily fluctuations that occur and your weight may actually increase from day to day, it is sort of de-motivational to weigh yourself everyday. I would say once per week.

When you really get rolling, you will be tempted to weigh yourself everyday.

 

[Moe2]

You really do not have to weight yourself that often. Since there are daily fluctuations that occur and your weight may actually increase from day to day, it is sort of de-motivational to weigh yourself everyday. I would say once per week.

When you really get rolling, you will be tempted to weigh yourself everyday.

Will start weighing myself on a week-to-week basis, I even set up a chart for myself here to take note on changes.

Let's do this.