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Need to get below 200 pounds by mid DEC 07? advice

Need to get below 200 pounds by mid DEC 07? advice
im currently 5'7 about 265 pounds in the 40-42% BF range... my goal is to get below 200 by mid december 2007. i have heard about PSMF, Velocity Diet and Ketogenic Diet. I would wanna know which diet would be preferable to suceed for my goal. I also want to know if i should use a strict cardio regimen with lax weight training or vice versa, i dont want to get bulky my long term goal is to become lean like a soccer player. any suggestions comments would be appreciated i am planning to start no later then thursday of this week.

Answer:

Yeah it seems like it's doable if you lose a little more than 2 pounds a week. I'm not familiar enough with the diets so I'll leave that to others, but the general consensus around here is to lift heavy, eat clean and train hard. Don't worry, you won't balloon up. Muscles simply aren't built that fast. The idea of body-building is for you to gain control over your body to shape it any way you please. You want to look like a soccer player? then keep that goal in mind. The first step is to lose the fat. And when you do, you're going to want some muscle under there because soccer players have muscle. Sure, they're very lean, but that will come in time. Set small goals.

Answer:

I went from 240 to 210 in a few months. Find your base metabolic rate, and take 500 calories off. Low fat diet, less than 20% of total calories from fat. Lots of cardio, running works for me.
Also, I find I lose weight when running and doing heavy weight lifting. I stick to the basic exercises, bench, military press, curls, rows. The key is in wht you eat.
Alcohol adds a lot of calories and I enjoy mine, so the extra running helps, I'm at 15 to 20 miles a week. Sometimes more.

Answer:

Go with both the cardio and weight training. Weight training will keep you from loosing muscle.
Also, don't worry about getting bulky, that takes years of dedication, I promise it won't happen overnight.
Although 200 by December is possible, it may not be the healthiest. I would shoot for around 2 lbs a week, which would put you at 220 at the end of December. Just my .02

Answer:

eh
I used to be at 32% and am now at 11.6% I would not do heavy lifting while trying to lose weight because it will put on muscle and yes that is good for you but if you are looking at the scale trying to lose weight you will get discouraged.
Stick to high rep, low weight, weightlifting. Look to do about 2 to 3 sets and 15 reps per exercise. Also try supersets they keep your heartrate high. Try not to rest for more than 30 seconds between lifts. This will tone you up and should not take you more than say 30 minutes for a decent workout. Then I would hop on the treadmill for an hour and do interval training (it will be hard and your knees might start hurting a bit). Take it slow and do maybe 5 or 5.5 speed for one minute and 3 to 3.5 speed for 2 minutes..if you arent recovering fast enough to jump up again take a bit longer on the slow speed.
Don't try to do everything at once at full speed with 1k calories a day and benching 400 pounds. You will get hurt or get completely discouraged or both. Forget about the other people in the gym and do your own workout. As a rule of thumb cut your meal in half and put it away for later. Eat oatmeal with fat free sugar or even something like blueberries if you like those in the morning for energy for your workout. The most important thing about exercise is persistance. Nothing will come over night.
Good luck and don't be afraid to ask questions.

Answer:

You can do it!
I started in late March at 194 and reached 164 by mid July. I am stil losing and hope to reach my goal of 118 by the end of the year. I reduced my intake of calories by 500 and started weight training 3 x per week as well as doing 4 - 5 cardio sessions (low intensity) per week. This has worked thus far. If and when I deviate (either diet or training) I stop losing. I track my calorie expenditure with a bodybugg and my intake by measuring EVERYTHING I eat.
The one thing I wanted to say about weight lifting is that the most an inexperienced lifter will add in muscle mass is .25 pounds per week (for a woman.) I would not worry about adding "muscle weight" as a detriment. I know for a fact that my muscle mass has grown while I have consistently lost fat and it has not affected the numbers on the scale in a negative way. I am way stronger than I was in March and all my measurements continue to go down.
It can be done! GOOD LUCK!
Ana
Edit to add: my diet is 60% carbs, 20% protein and 20% fat. I will probably switch the macros up a bit once I am closer to goal.

Answer:

I was and still am in the same situation as you although a bit less fat on my body than yours. I have been studying this domain for a couple of weeks now and I found interesting stuff and tried some.. I will let you know what exactly is working for me and why.
First off the Metabolism:
You absolutely want to do everything in your power to get your metabolism to burn more at rest. What you want to do to accomplish that are these..
1. Weight training hard because it augments your metabolism for up to 72 hours after your training session. So you burn more by weight training in the long run than cardio PLUS you burn fat and not muscle like too much cardio.
2. Park your car far and walk instead of going in circles for 20minutes waiting for the perfect parking spot.
3. Eat every 2-3 hours. Digesting burns a lot of calories and if you eat a lot of healthy foods every 2-3 hours, you will burn twice what you burn just because of digestion! If you do this with fruits and veggies for some of the meals, you may have a thermogenic effect so high that you actually burn more than you eat!
Water:
Drink LOTS of water! At your weight you should be drinking like 5litres everyday. Your body holds water if it doesn't get enough. Contrary to what a lot of people think, drinking more water will cause you to retain much LESS water than usual making you look more slim (although pretty negligible at your current weight, it's good to start putting it in practice now).
Diet:
I am currently on this diet (First place winner diet) ->
I have lost exactly 8lbs in 2 complete weeks with a couple of cheats even. I started this diet to the letter but after the first week I could see what made me lose more weight and I adjusted it..as should you when you get familiar. There are insane amounts of information you should read and re-read. That guy really knows his stuff.
Supplements:
Depending on your wallet, you may or may not want to spend a lot on supplements. The most important though if you can is to get some whey, casein, nutrex lipo6 metabolism enhancer, and fish oil. There are some others like maltodextrin, glutamine, BCAA's (branched chain amino acids), creatine or other replacement, and multivitamins that you can get if you have the means. They all serve a purpose and in combination it makes for a great fat loss+muscle retention dietary supplementation.
Your goal:
You want to look like a soccer player. Don't worry about gaining too much muscles. Good diets make you lose at LEAST 2lbs per week.. I'm at 4lbs per week currently at my weight so it may even be higher for you. As for natural muscle gains.. you will almost NEVER see more than 2lbs per month of pure muscle gains unless all you do is spend your days in the gym.. So as you see in my situation, I am losing fat 8 times the speed at which I'm gaining muscle.
On a side note, if you get tired of just drinking plain water all the time, you can get yourself some crystal light powders to add to your 500ml bottles. They contain basically nothing except aspartame and makes water taste like juice... great juice ;) Also, don't worry about apartame.. many studies show that it is 100% safe for any diets.. just keep it under 40mg/kg of your weight per day. Aspartame is a mix of 2 amino acids which is found in any protein anyway so there is nothing wrong with it.
I hope this helped you, let me know if you have any questions. Good luck!
Jon

Answer:

I used to be at 32% and am now at 11.6% I would not do heavy lifting while trying to lose weight because it will put on muscle and yes that is good for you but if you are looking at the scale trying to lose weight you will get discouraged.
Bad advice. Better advice would be... care about your body fat more than what the reading on the scale gives. If you put on muscle while you lose the weight, that's fantastic. You will look a lot better at 10% body fat at 220 lbs than 10% body fat at 200 lbs.

Answer:

Agreed.. don't look at weight for encouragement.. look at body fat. Whether it be on a BF scale or by actual measurements. Muscle weighs a lot more than fat.. so the actual best thing would be to GAIN weight and lose body fat in an ideal world. Unfortunately that never happens because gaining muscle is at the very least two times slower than losing fat. You SHOULD lift heavy as much as possible as it makes your metabolism burn more over the 72 following hours. It's better than cardio in the long run! Plus you gain muscular mass!

Answer:

I used to be at 32% and am now at 11.6% I would not do heavy lifting while trying to lose weight because it will put on muscle and yes that is good for you but if you are looking at the scale trying to lose weight you will get discouraged.
Stick to high rep, low weight, weightlifting. Look to do about 2 to 3 sets and 15 reps per exercise. Also try supersets they keep your heartrate high. Try not to rest for more than 30 seconds between lifts. This will tone you up and should not take you more than say 30 minutes for a decent workout. Then I would hop on the treadmill for an hour and do interval training (it will be hard and your knees might start hurting a bit). Take it slow and do maybe 5 or 5.5 speed for one minute and 3 to 3.5 speed for 2 minutes..if you arent recovering fast enough to jump up again take a bit longer on the slow speed.
Don't try to do everything at once at full speed with 1k calories a day and benching 400 pounds. You will get hurt or get completely discouraged or both. Forget about the other people in the gym and do your own workout. As a rule of thumb cut your meal in half and put it away for later. Eat oatmeal with fat free sugar or even something like blueberries if you like those in the morning for energy for your workout. The most important thing about exercise is persistance. Nothing will come over night.
Good luck and don't be afraid to ask questions. You can't put on any sizable amount of muscle while losing fat. One requires a deficit in calories the other requires a surplus.

Answer:

seems fair to say that archael has a solid plan im going to have to go through it since my goal is to construct my body not just lose weight overall.

Answer:

When I started trying to lose weight I weighed 320 pounds, and my body fat was 56%. I changed my diet and started a low carb diet, and ate alot of chicken, tuna, and steak (of course lean meat). Took all the sodas and candy out of the picture. Now I got to 195 pounds and my body fat went to 23%. It took me about 10 months to lose all the weight. I did 30 mins. of cardio right when I weak up in the morning. Go to the gym and lift some weights with 30 second breaks between sets, and hit the treadmill for about 30 mins. at then end. Keep it up you'll get there, just don't think about the scale to much. You should try a fat burner to get some energy when your working out and to keep you going. I've tryed Hot-Rox Ex it's really good. Good luck





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