Need advice please?

S

shellwrath

0
Alright so I've been set on a new lifestyle since January 10th of this year and so I just got up to 4 months a few days ago. I've lost 28lbs so far on my own.

Was seriously thinking about paying someone to help me with a nice schedule but was hoping to find that help here!

This is what I have at home: Treadmill, stationary exercise bike, resistance ropes and 2 dumbells

I've mainly been doing the treadmill - the most I've lost in a week is 3lbs and that was the week I did Mon-Fri on the treadmill doing 3.4mph with 3.0 incline for 72-73 min plus a 6.0 20 second sprint (I've lost 3lbs in a week more than once)

I also have an eating schedule I've been sticking to

Was hoping someone would give me advice on what I should do as far as a schedule with the equipment I've got but sure would be nice to keep losing that 3lbs a week -- will post more info If need be

Thanks for reading
 
Hi there...,
It's great you've been exercising for 4 months now and you're steadily losing weight. I just wanted to make a quick note. Don't be too upset if you're not losing 3lbs per week. Well, I don't know what your initial weight was. But the general rule for healthy weight loss is to lose 1% of your body weight per week. I know this may seem like the long way to do it, but if you're losing more than 1% per week, you're actually losing more muscle than body fat. So if you're not reaching your 3lbs each week, try and concentrate on losing 1% each week...
 
Thanks so much, any weight loss is good for me! Any other tips as far as a workout from what I have at home? I was hoping to get some insight
 
Well I don't really know what you're currently doing, I'm also unaware of how heavy your dumbells are.
Basically, it would be great if you could do some weight bearing exericises 3 times per week and some cardio using your treadmill and exercise bike 5 times per week if not everyday.
On the days you're doing weight exercises, it's best to do cardio after you've done your weights. I have a great list of exercises along with a lot more that you might find helpful.
Cardio is excellent for losing and decreasing body fat, so if that is your primary goal, it would be great if you were using the treadmill and exercise bike as much as possible. I would say for 30 minutes + each session. In regards to losing body fat, weight training is also great, as increase in muscle mass means your body more effeciently burns fats.
This may mean that you might not actually see a decrease in weight, purely because you are decrease body fat, but you're increase muscle mass, so it can cancel each other out.
From your posts, as I said earlier, it does seem your most concern with losing weight. So I would recommend looking into a program, which is basically high sets and reps for your weight bearing exercises.
So keep up the cardio and do exercises which work every muscle group.
 
Trainer01 said:
Hi there...,
It's great you've been exercising for 4 months now and you're steadily losing weight. I just wanted to make a quick note. Don't be too upset if you're not losing 3lbs per week. Well, I don't know what your initial weight was. But the general rule for healthy weight loss is to lose 1% of your body weight per week. I know this may seem like the long way to do it, but if you're losing more than 1% per week, you're actually losing more muscle than body fat. So if you're not reaching your 3lbs each week, try and concentrate on losing 1% each week...
Click to expand...

HI,

sorry but i would REALLY REALLY love to know where does this come from... coz i have a 210lb bodybuilding friend preparing for contest, drop 12lbs in 2 weeks, fat from 14% to 9% and keeping that right there since then from april

soooo..... a bit confused if your quote is true

cheers
 
kicka said:
HI,

sorry but i would REALLY REALLY love to know where does this come from... coz i have a 210lb bodybuilding friend preparing for contest, drop 12lbs in 2 weeks, fat from 14% to 9% and keeping that right there since then from april

soooo..... a bit confused if your quote is true

cheers
Click to expand...

Sure for contests and such things, losing weight quickly is ok. I'm talking about losing weight and being able to keep it off, not some quick fix. If you're friend is competing in body building, of course he will burn fats much easier than anyone else as muscle increases the rate your body burns fats.
In regards to my information - it's from 'National Strength and Conditioning Association of America'.
Hope that clears it up.
 
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