Need advice on weight loss

J

jamesj

0
hey everybody, first post here

Im planning to lose my weight while bulking up at the gym. I cant really do any activities like running due to knee injuries. Im unsure at the moment of how i can lose weight any other way, would be weightlifting be enought to lose weight aswell? is there any other ways i would be able to lose weight?
suggestions would be greatly appreciated

many thanks,
james
 
Physical activity helps you lose weight by increasing the amount of calories you burn each day but it’s your overall calorie balance that dictates if you lose weight or not.
Have you ever tried to work out your BMR (basal metabolic rate)? If you work out roughly how many calories a day you are using and then try and eat about 500 a day below that amount you should see the weight start to shift in no time
 
Weight lifting will work better than cardio because it will promote muscle gain/maintenance better than running work. You may not lose as much weight as fast, but you'll fat, and that's what you want. If you could do cardio, I would recommend it, but since you can't, don't worry about it.

Typhon is right with the calories. Go to freedieting.com and figure out your maintenance levels. You can start with 10-15% below that or about 500 calories, somewhere in that range. Aim for 1-2lbs of weight loss per week (unless you're pretty big, it can be slightly more in the beginning) and adjust as needed.
 
Just b/c the guy has bum knees doesn't mean he can't do cardio. Swimming, biking, a bunch of machines, etc all utilize low/no impact.

More importantly, I agree with the above two posts in that you seem to think fat loss comes primarily from exercise. Keep this in mind, however: You can't out-exercise a poor diet. If you're eating more calories than your body needs, you're not going to be losing weight regardless of how much exercise you're doing.

So yea, first step should be working out your diet. That means either calculating how many calories you need and eating less than this, which requires tracking. Or you can be more loose with the approach and simply make wiser choices where you're eating whole, natural foods which tend to be much less calorically-dense and in many cases satiating. So the latter approach will indirectly control calories for many.

It's up to you.

Also, another misconception you seem to have is all weight training is created equal. It's not. Some of it will be more calorically expensive than other methods. I suggest reading the stickies.
 
How are you doing? Like the others have stated it is good to include weight training into your workouts to lose your weight. The reason for this is because muscle tissue burns more calories. But another important factor in your weight loss is your calorie intake. If you want to lose fat, a useful guideline for lowering your calorie intake is reduce your calories by 500, but not more than 1000 below your maintenance level. There are two ways in which you might want to track calories. One is how many you consume (how much you take in). The other is how many calories you “burn” during exercise (how much energy you put out). If you eat more calories than you need then your body will store the extra energy as fat. If you eat fewer calories than you need, your body will burn fat to provide the extra energy.
 
hey jamesj. I know I site that has so many workout plans you will sure find one that fits your taste. Go to howcelebritiesloseweight.com and find a lot of choices
 
I agree with the posts above. Lifting is very beneficial for fat loss. You can practically do cardio lifting weigts as well.

For instance:
Find 5-8 compound exercises (exercises where you target multiple muscle groups in the same exercise) and use the same weight/dumbbells/barbell for all exercises.
Do exercise 1 for prescribed number of reps (10-15 could be a good range), and with no rest, jump straight to exercise number 2. Go through all exercises with no rest in between.
When done all exercises, you rest for 2-3 minutes before you do the same circuit again. 2-3 circuits is usually enough.
This will really get your heart rate to sky rocket!

You could do this 1-2 times a week, on days where you don't lift heavy. This is suppose to be like a cardio workout, not a lifting workout. You can do the circuit with body weight exercises as well.

One thing though, I think it is difficult to bulk AND lose weight at the same time. Usually it is best to focus on either bulking or fat/weight loss. To bulk you must consume more calories than your BMR, and for weight loss you must stay below.
You could start out bulking and then go for fat/weight loss?
 
There are many ways to work out with a knee injury. Previous posters mentioned swimming. And most (but not all) weight activities at the gym can be done without putting pressure on your knees.
 
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