Weight loss goal

M

MI9

0
Heya guys

First post here. I am 32 years old and am trying to get fit and hoping to lose a little weight in the meantime. I am quite thin I think anyway but over the past few years have developed a bit of a tummy. Height and weight 5 10" and 140lbs.

Over the past 3 months I have started training, mainly running and lite weights. This has resulted in a weight loss of about 16 pounds to 140lbs. I have lost weight on my stomach as my baggy wiast on my clothes testify which is good but i want to lose a little more. I have heard you can't target parts to lose weight but I don't wish to lose any more weight over my body, but still have a bit of a tummy I want to get rid of and I am not sure how to proceed. Any suggestions??

Thanks for any ideas.
 
Congrats on your weight loss and welcome to the boards.

I don't know your detailed menu or routine, but I would suggest getting a solid weight training program started. One that does NOT include light weights :) One that includes heavier weights and gives you some lean muscle.

Doing this will give your body some shape and definition and it will allow you to continue to lose body fat. Every pound of muscle burns through 35-50 calories per day.

It's not possible to decrease belly fat alone. Your body will take the fat off from where ever it wants to when it wants to. Usually the place we want the fat to fall off of first... is the last place it actually comes off. :(

Here are some tips to help with overall fat loss...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.
 
You mention light weights, try to start training heavier, this doesn't have to be major increases in the weight of the dumbells or bar, start with small amounts and when you can comfortably get your reps add a little more.

This will over time help you add some muscle, which will not only help you stay lean but build up some of those areas in which you lost weight.

However, diet is very important you should strive to eat 1 gram of protein per pound of body weight, so for you that would be 140 grams of protein.

Try getting that from a mix of protein like, lean beef, turkey, chickent, etc.

You do not mention if you train your abs or not, but if you don't you should start, this will help to firm up the area, and yes contrary to what most people will tell you, it will help with the reduction of fat around your waist.

Now I'm not saying it will give you a six pack over night, but it will help.

Also, don't fall into the trap of not eating after a workout, you need to replenish what you've used up try taking in a whey protein shake and some juice or a banana.

If you need somemore help just ask
 
Thanks

I eat just regular meals, cereal with fruit in the morning, some sort of salad+meat roll for lunch and a good dinner, usually with a couple of snacks at work (fruit or grain biscuits)included.

I do do some simple abs work, sit-ups and crunches.

So I need to increase up the weight level. Guess that means joining a gym...

Thanks for the advice or start on it.
 
That is some good info, I consume 200 - 250gm protein and less than 50gm of carbs daily. It burns the weight off me with 45min of exercise... I an pleased with this program at this point...
 
I wouldn't get too crazy and cut the carbs as much as motorcycle mike is suggesting. That lifestyle is hard to maintain and it makes me, personally, too weak to lift the heavy weights that I like lifting. I also feel grumpy and lethargic. If you want to, it's up to you. It does work for some people but not most.

Trainer Lynn's tips are good. If, for some reason, you don't want to switch to 6 meals a day (I have done it for 4 years though and I really like it) at least increase your protein intake at breakfast and with your snacks.
 
I would say at least 40% of his total caloric intake. As long as they are healthy carbs he could eat them all the way through dinner (depending what time dinner is...my dinner is around 5:30 or 6 and I go to bed at nine). Before bed I'll have another snack but it will be protein and fibrous carbs (like broccoli). That works for me anyway but it really is a matter of trial and error since everyone's body is different.
 
I eat just regular meals, cereal with fruit in the morning, some sort of salad+meat roll for lunch and a good dinner, usually with a couple of snacks at work (fruit or grain biscuits)included.

I do do some simple abs work, sit-ups and crunches.

So I need to increase up the weight level. Guess that means joining a gym...

Thanks for the advice or start on it.
Click to expand...

Sounds like you need more protein. You don't have to join a gym. Some free weights and stability ball are all I really use these days. It's cheaper :) Also a full body routine would be more beneficial.
 
You must log in or register to reply here.
Back
Top