Newby - Want to loose body fat

H

helenfitness

New member
Hello guys

I just found this site and it seems great. I am 5ft and 9stone 2 inches. I want to get my body fat down to 25% and it is currently at 38% which seems high.

I live with my partner and his grandparents and his grandad does all the cooking (lots of fatty foods) so i have been trying to eat less fatty meals during the day to accomodate.

Does anyone have any tips out there i have a microwave at work so can eat food there.

Also exercise tips greatfully recieved.

Helen
 
Hi Helen,

I bet you're like me! All heavy where you don't want it to be.

One thing I do know is that getting rid off fat can't be done quickly and takes a lot of time doing the 'right' kind of exercise and with a calorie controlled diet.

For the diet, I suggest you try to keep your calorie intake to around 1200 per day. There are lots of magazines in the shops that will help you with this. Maybe you could find one dedicated to microwave dishes?

For the exercise, you must not concentrate on aerobic, carbohydrate-burning ones. By this I mean you should not do exercises that get you out of breath. Instead, do exercises that will burn your fat, like walking for a good distance or cycling for a long time. These don't use oxygen, which means your fat will be used up instead.

Hope this helps.

Janice
 
The 1200 calories recommended by Janice is way too low to start. There is simply no need to go that low to lose weight, unless you have a metabolic issue of some sort or are very thin already. If you could translate your weight into pounds, then maybe we can help you come up with a better, more workable number of calories. The goal is to be able to eat as many calories while still dropping 1 or 2 pounds a week. You will be hungry and unsatisfied on that many calories, and will have no where to go (so to speak) once your body starts adapting to less calories.

I copied the following from my other post where Janice gave the advice that doing high cardio work (like running) where the heart is very elevated, is not good for weight loss. What Janice said is absolutely not correct. Getting your heart rate up to any higher than normal level will cause calories to burn, which will in turn cause fat loss. You also can lose a bunch of weight lifting weights and doing weight baring exercises. Both have worked for me. Janice is getting at the idea that when doing walking and other low heart rate exercises, you burn the fat right then and there for fuel, whereas if you go to a higher aerobic level you burn glycogen in the muscles to keep going, so that later your body will need to burn fat since you used up all your energy in the muscles. So it really is a debate about what burns more fat, but no one believes that you dont enhance weight loss doing any kind of exercise, whether out of breath or simply an elevated breath. Just to confuse things even more, many many studies have shown doing high impact intensity intervals burns the most fat.
 
thanks - i think 9 stone equates to 126lbs

Thanks guys

i believe 9 stone is about 126 lbs so i guess im about 128lbs with a body fat percentage of 38%.

Helen
 
helenfitness said:
Thanks guys

i believe 9 stone is about 126 lbs so i guess im about 128lbs with a body fat percentage of 38%.

Helen
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aint nothing that a lil time and will power wont fix :)

this is the spot for motivation, tips and tricks, and cheat codes to beat the level 5 boss haha.

good luck!
 
How many calories do you normally eat? I would just cut around 300 off your normal amount or exercise to burn 300 calories instead of cutting the calories. At your weight, I would expect to lose around 1/2 pound to 1 pound max per week (after the water weight comes off). If you're not losing on that, maybe try goign lower then.
 
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