Losing more weight
Discussion
Hi,
I'm a 24 year old guy and about a year and a half ago I was just over 24 Stone. I used to work in an office and the snack machine was VERY cheap and VERY accessible!
Anyway, I then changed my job to a delivery driver, 100+ stops a day, flinging heavy parcels, meant that I lost just under 5 stone and got to just under 19 stone. I now weigh 19 Stone 6 lbs and have been for the last 6 months, it just doesn't seem to shift anywhere...I do believe I am still toning up from my previous round shape, but absolutely no change in weight. (+ or - or the odd pound week by week)
Being out in the van all day, I tend to take 2 breakfast bars out with me, I have one in the morning around 9am and then the other at around 2pm-3pm. I then have a main meal once I get home around 7pm. When out in the van I take a 2 Litre bottle of water with me that I drink during the day.
To try and shift more weight I have been going to the gym for just under 2 weeks, for around an hour and a half each time. (Mon-Thur) I start with the rowing machine for 10mins then go on the bike for around half an hour trying to keep my heart rate at around 140. I then spend around half an hour doing weights, concentrating on my chest and stomach muscles, to try and tone that area up, and then finish off with either the treadmill, more biking or more rowing.
Today, I have brought and started using these. I was wondering how good these actually were, and if anyone has used them?
I did go a bit hyper in the morning and felt a little weird but when I took the second dose at lunch I felt fine, so seemed to get used to it. I didn't really feel any difference during my workout.
I do have a take-away at the weekend but I see this as my once a week treat as I don't tend to have anything else "bad" at all during the week. The breakfast bars are usually touted as healthy ones, but I do tend to swap brands as and when they are on offer, as I buy so many of them.
So as well as the above question regarding the fat burners, does anyone have any further tips for me to help me lose some more weight? Its getting frustrating now as it just doesn't seem to go despite, working hard to shift it.
I have not weighed myself since starting at the gym as I decided to do it every other week, so next Monday is when I will do it again.
I'm a 24 year old guy and about a year and a half ago I was just over 24 Stone. I used to work in an office and the snack machine was VERY cheap and VERY accessible!
Anyway, I then changed my job to a delivery driver, 100+ stops a day, flinging heavy parcels, meant that I lost just under 5 stone and got to just under 19 stone. I now weigh 19 Stone 6 lbs and have been for the last 6 months, it just doesn't seem to shift anywhere...I do believe I am still toning up from my previous round shape, but absolutely no change in weight. (+ or - or the odd pound week by week)
Being out in the van all day, I tend to take 2 breakfast bars out with me, I have one in the morning around 9am and then the other at around 2pm-3pm. I then have a main meal once I get home around 7pm. When out in the van I take a 2 Litre bottle of water with me that I drink during the day.
To try and shift more weight I have been going to the gym for just under 2 weeks, for around an hour and a half each time. (Mon-Thur) I start with the rowing machine for 10mins then go on the bike for around half an hour trying to keep my heart rate at around 140. I then spend around half an hour doing weights, concentrating on my chest and stomach muscles, to try and tone that area up, and then finish off with either the treadmill, more biking or more rowing.
Today, I have brought and started using these. I was wondering how good these actually were, and if anyone has used them?
I did go a bit hyper in the morning and felt a little weird but when I took the second dose at lunch I felt fine, so seemed to get used to it. I didn't really feel any difference during my workout.
I do have a take-away at the weekend but I see this as my once a week treat as I don't tend to have anything else "bad" at all during the week. The breakfast bars are usually touted as healthy ones, but I do tend to swap brands as and when they are on offer, as I buy so many of them.
So as well as the above question regarding the fat burners, does anyone have any further tips for me to help me lose some more weight? Its getting frustrating now as it just doesn't seem to go despite, working hard to shift it.
I have not weighed myself since starting at the gym as I decided to do it every other week, so next Monday is when I will do it again.
Congratulations on your progress so far - you're well on your way. I went from around 18 stone down to my current 12.5 stone, so I know what you're going through.
The first thing you need to do is to work out how many calories you burn in a day (TDEE) and compare that with exactly how many calories you're consuming a day. This means looking up nutritional values for everything you eat and weighing everything out. Don't just think "oh, that's around 200 calories"...because I guarantee you'll be way, way off in your estimations (I was, and then I bought a digital kitchen scale...)
Go here to work out your TDEE. To lose 2 lbs of fat a week (a sustainable and realistic target) you need to burn ~7000 more calories than you consume.
I did some rough calculations using the weight you gave (and assumed a height of around 5'10"). Your TDEE will be around the 3400 level. So, to lose that 2 lbs a week, you're going to need to consume a daily average of 2400 calories (of course, you can eat fewer calories during the week and then have a few more at the weekend - it's the weekly average that's important). Remember that as you lose weight, your TDEE decreases and so your 'calorie allowance' goes down - you need to recalculate often.
I know that sounds like a faff, but take it from somebody who's been through it and made mistakes along the way - the above will work. I genuinely believe that the thing that was most crucial in my weight loss was the purchase of some kitchen scales.
The first thing you need to do is to work out how many calories you burn in a day (TDEE) and compare that with exactly how many calories you're consuming a day. This means looking up nutritional values for everything you eat and weighing everything out. Don't just think "oh, that's around 200 calories"...because I guarantee you'll be way, way off in your estimations (I was, and then I bought a digital kitchen scale...)
Go here to work out your TDEE. To lose 2 lbs of fat a week (a sustainable and realistic target) you need to burn ~7000 more calories than you consume.
I did some rough calculations using the weight you gave (and assumed a height of around 5'10"). Your TDEE will be around the 3400 level. So, to lose that 2 lbs a week, you're going to need to consume a daily average of 2400 calories (of course, you can eat fewer calories during the week and then have a few more at the weekend - it's the weekly average that's important). Remember that as you lose weight, your TDEE decreases and so your 'calorie allowance' goes down - you need to recalculate often.
I know that sounds like a faff, but take it from somebody who's been through it and made mistakes along the way - the above will work. I genuinely believe that the thing that was most crucial in my weight loss was the purchase of some kitchen scales.
Fair play to you op, good going so far!
I'm no expert, but i believe you need cardio, and lots of it. You mentioned 30 mins on the bike at the gym, i'm thinking more like 2 hours, if necessary at lower intencity. If that sounds dull, maybe get a bike and do it outside?
I,m a lot lighter than you (just tipped under14 stone), but seem to lose weight if i do long bike rides, and not lose if i do e.g 10 miles flat out. It's not an exact science though, my weight gain / loss seems to lag a week or 2 after effort / reduction in effort.
Whatever you do, get it on public record - either by an app like strava, or the ph biggest loser thread or whatever. It's impossible to cheat yourself when it's there on the web for all to see (espi f you have a heart rate monitor)...
I'm no expert, but i believe you need cardio, and lots of it. You mentioned 30 mins on the bike at the gym, i'm thinking more like 2 hours, if necessary at lower intencity. If that sounds dull, maybe get a bike and do it outside?
I,m a lot lighter than you (just tipped under14 stone), but seem to lose weight if i do long bike rides, and not lose if i do e.g 10 miles flat out. It's not an exact science though, my weight gain / loss seems to lag a week or 2 after effort / reduction in effort.
Whatever you do, get it on public record - either by an app like strava, or the ph biggest loser thread or whatever. It's impossible to cheat yourself when it's there on the web for all to see (espi f you have a heart rate monitor)...
Well done. Though I would lose the pills straight away.
The basics of weight (i.e. fat) loss is to burn more than you eat- move more or eat less or both(*).
The foods to avoid are the ones you already know make you fat: alcohol, sugar, sugary drinks (like fruit juice), cakes, biscuits (breakfast bars), crisps. Best foods to eat are meat and green veg.
Have patience. It takes time, especially once you start building muscle with exercise, so use a tape measure as well as the scales.
* First order approximation. It gets a lot more complex if you want.
The basics of weight (i.e. fat) loss is to burn more than you eat- move more or eat less or both(*).
The foods to avoid are the ones you already know make you fat: alcohol, sugar, sugary drinks (like fruit juice), cakes, biscuits (breakfast bars), crisps. Best foods to eat are meat and green veg.
Have patience. It takes time, especially once you start building muscle with exercise, so use a tape measure as well as the scales.
* First order approximation. It gets a lot more complex if you want.
Firstly, congrats on the weight loss.
Second, remember, muscle weighs more than fat. You may have lost more fat than you think, but doing the job you're doing, likely gained some muscle. Measuring body parts with a tape measure for example would be a better way of seeing real changes to body composition.
Your dietary habits, whilst good with the water consumption, look like you're trying/almost starving yourself. Your body would hang on to every scrap of energy it can get and store it as fat.
I know it sounds counter productive, but eat more. And avoid those sugar bars in the morning, eat proper food like eggs, oats, chicken, nuts etc.
Regarding the gym, varying intensity would do you good rather than just slogging it out at a constant pace for hours on end on the cycle machine. Or do as someone suggested, get a road bike and go out and enjoy the sun.
When it comes to weights, I get it, you want a bigger chest/ripped abs/etc. What kind of lower body/legs/main(squats/deadlift/overhead press) compound lifts are you doing? If none, ditch everything you're doing, and start doing those. You can do all the crunches you want, but abs comes from low body fat. Building up a strong 'core' with the compound lifts will increase overall muscle density, which burns more fat for energy.
Probably worth seeing a PT at your local gym for more personalised planning.
Second, remember, muscle weighs more than fat. You may have lost more fat than you think, but doing the job you're doing, likely gained some muscle. Measuring body parts with a tape measure for example would be a better way of seeing real changes to body composition.
Your dietary habits, whilst good with the water consumption, look like you're trying/almost starving yourself. Your body would hang on to every scrap of energy it can get and store it as fat.
I know it sounds counter productive, but eat more. And avoid those sugar bars in the morning, eat proper food like eggs, oats, chicken, nuts etc.
Regarding the gym, varying intensity would do you good rather than just slogging it out at a constant pace for hours on end on the cycle machine. Or do as someone suggested, get a road bike and go out and enjoy the sun.
When it comes to weights, I get it, you want a bigger chest/ripped abs/etc. What kind of lower body/legs/main(squats/deadlift/overhead press) compound lifts are you doing? If none, ditch everything you're doing, and start doing those. You can do all the crunches you want, but abs comes from low body fat. Building up a strong 'core' with the compound lifts will increase overall muscle density, which burns more fat for energy.
Probably worth seeing a PT at your local gym for more personalised planning.
Just my advice:
- Don’t eat cereal bars… they’re s
t. Substitute them for things like boiled eggs, beef jerky etc. Something high in protein and low in carbs.
- Use MyFitnessPal smartphone app and make sure you are not eating a big calorie deficit. For a man your size, your maintenance would be around 4,000 calories per day – eat less than that but not drastically as your body is smart – reduce it over time.
- See if you can keep your carbs between 100-200g per day (or less if you can) mainly from fruit & veg.
- Get a decent weight lifting and HIIT programme. Don’t make it so strenuous that you dread it – build it up over time.
- Don’t do cardio before weights.
Just remember that your body likes things ‘just the way it is’ and will do what it can to maintain that… so you have to be smart when it comes to nutrition, dieting and exercise.
You need to read up on proper nutrition and exercise. Head over to www.bodybuilding.com and read the articles. Don’t be put off with the website’s name, that place is full of really informative, backed up articles.
- Don’t eat cereal bars… they’re s
t. Substitute them for things like boiled eggs, beef jerky etc. Something high in protein and low in carbs.- Use MyFitnessPal smartphone app and make sure you are not eating a big calorie deficit. For a man your size, your maintenance would be around 4,000 calories per day – eat less than that but not drastically as your body is smart – reduce it over time.
- See if you can keep your carbs between 100-200g per day (or less if you can) mainly from fruit & veg.
- Get a decent weight lifting and HIIT programme. Don’t make it so strenuous that you dread it – build it up over time.
- Don’t do cardio before weights.
Just remember that your body likes things ‘just the way it is’ and will do what it can to maintain that… so you have to be smart when it comes to nutrition, dieting and exercise.
You need to read up on proper nutrition and exercise. Head over to www.bodybuilding.com and read the articles. Don’t be put off with the website’s name, that place is full of really informative, backed up articles.
Sounds like an excuse for not squeezing the reps out because you're a bit tired. Depends how much cardio you're doing I expect.
I'd stick to 30 mins cardio and compound weights. Eat right and get a decent amount of sleep. You'll struggle to 'tone' parts of your body at a high body fat rate so concentrate on your diet first and foremost
I'd stick to 30 mins cardio and compound weights. Eat right and get a decent amount of sleep. You'll struggle to 'tone' parts of your body at a high body fat rate so concentrate on your diet first and foremost
Atkins, but with plenty of veg = job done.
If you can do it on a 16/8 regime even better. Alternate cardio day with weight training days. Don't do both on the same day. Also don't forget that when you do weights correctly your body will continue for the next few days burning extra calories repairing the muscle you've broken down.
If you can do it on a 16/8 regime even better. Alternate cardio day with weight training days. Don't do both on the same day. Also don't forget that when you do weights correctly your body will continue for the next few days burning extra calories repairing the muscle you've broken down.
Aphex said:
Sounds like an excuse for not squeezing the reps out because you're a bit tired. Depends how much cardio you're doing I expect.
I'd stick to 30 mins cardio and compound weights. Eat right and get a decent amount of sleep. You'll struggle to 'tone' parts of your body at a high body fat rate so concentrate on your diet first and foremost
It's up to each individual what they do/prefer but most articles will point towards doing cardio after a heavy weights session for many reasons unless your working day permits you to do a run around 8-9 hours before hitting the weights. I'd stick to 30 mins cardio and compound weights. Eat right and get a decent amount of sleep. You'll struggle to 'tone' parts of your body at a high body fat rate so concentrate on your diet first and foremost
Also, another reason, do you really wany some guy's sweat all over the bench? Ugh.
mu0n said:
It's up to each individual what they do/prefer but most articles will point towards doing cardio after a heavy weights session for many reasons unless your working day permits you to do a run around 8-9 hours before hitting the weights.
Also, another reason, do you really wany some guy's sweat all over the bench? Ugh.
Fair enough, cardio bores the life out of me so I try and get it out of the way first. Leaving it until after the weights would most likely see me dropping it entirely Also, another reason, do you really wany some guy's sweat all over the bench? Ugh.
Aphex said:
mu0n said:
It's up to each individual what they do/prefer but most articles will point towards doing cardio after a heavy weights session for many reasons unless your working day permits you to do a run around 8-9 hours before hitting the weights.
Also, another reason, do you really wany some guy's sweat all over the bench? Ugh.
Fair enough, cardio bores the life out of me so I try and get it out of the way first. Leaving it until after the weights would most likely see me dropping it entirely Also, another reason, do you really wany some guy's sweat all over the bench? Ugh.
mu0n said:
Aphex said:
mu0n said:
It's up to each individual what they do/prefer but most articles will point towards doing cardio after a heavy weights session for many reasons unless your working day permits you to do a run around 8-9 hours before hitting the weights.
Also, another reason, do you really wany some guy's sweat all over the bench? Ugh.
Fair enough, cardio bores the life out of me so I try and get it out of the way first. Leaving it until after the weights would most likely see me dropping it entirely Also, another reason, do you really wany some guy's sweat all over the bench? Ugh.
OP, if steady state cardio bores the hell out of you (no surprises really), then pick up a new sport. Football, rugby, tennis, mountain biking etc.
It gives you an incentive to train in the gym for something sport specific rather than doing going to work out like a lab rat on the treadmill.
Before you know it, you'll have lost a ton of weight doing it and you'll have fun aswell as meeting new people too.
It gives you an incentive to train in the gym for something sport specific rather than doing going to work out like a lab rat on the treadmill.
Before you know it, you'll have lost a ton of weight doing it and you'll have fun aswell as meeting new people too.
Don't forget to look at the labels on food very closely. There are a lot of sneaky companies out there, who quote a 'headline' calorie content, but have (usually in very small writing) "per half pack" or similar written on them. Don't cut out the 'treats' all together. Dieting / weight loss, is as much a mental thing as a physical thing. If you can keep the morale up, it's easier.
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