Picking method of weight loss

E

escrotoloco

0
Im 6ft 4in, 210lb and very active all my life. I feel that i have 10lbs of useless fat to remove before i move to seriously hitting the weights. I am in the middle of preparing a diet and workout plan, but i am unsure of what route to take. Can the 10 be lost in a weight program, or would it be best to find a lo-cal diet and cardio? In short; should i slim and rebuild, or just start at the gym again? My hitch with cardio is running, its a no-go. Walking is ok, biking is acceptable at low intensity. There was a training accident with injury to both ankles; one and a half years later im able to do pushups without pain.

End goal is not to bulk, but to lean out as much as possible hopefully to ease recovery and put me back on deployable status. I want to end in a range of 205-215lbs and in great muscle tone.

All advice appreciated, no feelings to hurt here.
 
Hi Buddy,

Firstly I train many overweight people just like you and know how hard it is to kick the bad habits. What I find works best and recommend you do is:

1. Get your diet sorted. How? Count your calories with a program such as fitday.com(free)
-More importantly cut the foods you know are bad for you (common sense but difficult I know)
2. Start your program as soon as today. There is no need to wait.
3. Perform cardio at least 5 times a week. Build it up if you have to. Aim to get to 30mins a day X 5days a week. You do not have to complete 30 mins all in one go it may be cumulative i.e. 10mins X 3
4. I would not recommend lifting heavy weights, start light with high repetitions, this also helps burn cals and avoids injury later on - do this for around 4-6 weeks
5 Gradually drop reps and increase weight slowly.
Keep at it and remember cardio should always be performed.

Need more help? inbox me

Cheers and Good luck
 
at only 10lbs to lose, you really have two options:
1. go for fat loss focus
2. go for body recomposition program

Fat loss doesn't mean "low cal"...it means setting diet guidelines and exercise (especially cardio) to optimize fat loss, and preserve lean muscle.
Recomp is basically eating maintenance calories (instead of below maintenance for fat loss), do cardio, do weight training, and slowly burn the fat while adding a little muscle.

Its slower...you might only see 2-3lbs lost in a month's time...but its also either to live with because your diet isn't as limited, and you're getting very fit by simply working out often.
 
ive never had to come up with a cal count, so im a litte uncertain with the numbers. At 210lbs, 26years and moderate lifestyle i came out with 3340cal/daily. My biggest fear is that my cardio wont be enough. For daily cardio i would be limited to a moderate resistance on a stationary bike and once a week 2mile walk. Does that added to a moderate weight session truely add to 3340cal?
 
45 mins of weight training can easily burn 300+ calories.

However, calorie calculators are just estimates. the best method is to be a little scientific about your diet for a few weeks. weigh your foods, measure things accurately, and track it all on fitday.com or similar site. Everyone's unique so your needs may vary from another 210lb 26 year old male with a moderately active lifestyle.

Plus tracking an being meticulous will help you better learn to eyeball/estimate appropriate serving sizes, since portion control and moderation are two key problems that most Americans have to overcome (Biggie Size/SuperSize...need I say more)
 
loosing weight is a major issue for most of the people these days and almost all are adding sufficient tips to overcome this high weight gain problem.I am damn sure that these effetive tips will provide a satisfactory results to the users within a very short time period.
 
Don't be afraid of weight training, though. Building muscle will burn fat while you do nothing, and if you get to where you want your muscles to be you can enter a maintenance phase with them and just keep the metabolic benefits.
 
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