Fat loss

[DeMoN_LiFtEr]

yea umm i as some of u might know have been stuck in a rut at about 232-235 and i was wondering if anyone would help if u need me to list any stats plz tell mee wich ones and i will try to help best i can and any supplements i should take i mean its been 5 months since ive lost any weight and im losing hope fast

 

[Who is Mike Jones?]

Fat Loss is about cardio and diet. I'd post both and that should tell the story

 

[DeMoN_LiFtEr]

i do cardio(running a mile on the tredmill for 1 mile) 3 times a week and 3 days i do light weights and lots of reps and my diet is the no carb diet ,but im really not good at sticking to it

 

[PowerBuilder]

It's tough for me to loose weight too. What I'm going to do is count my calories and make SURE that I don't exceed a planned limit. I'm going to have a 2000 cal/day diet. If you have less calories than you burn then you WILL loose weight. Counting calories seems tedious at first but eventually you will know how many calories are in meals that you commonly eat. Having 5-6 meals split thoughout the day and doing extra cardio helps, but is less important. I'd forget about the no carb diet. I like to have more calories and more carbs in the morning and preworkout, more protein after workout. A crude way to estimate calories is

your weight in lbs X 12

So for me I'm 220lb x 12 = 2640
then add an estimate of the number of calories burned in exercise. For me it's about 400.

I'll be burning 3000 calories a day, but eating only 2000. Since Im eating 1000 calories less than I burn I should loose 2 lbs a week. One pound of fat corresponds to 3500 calories. Two reasons you shouldn't try to loose more than that a) it will get a lot harder b) you will loose muscle. The higher % bf you have the faster you can loose fat without having to worry about muscle loss. My bodyfat is very high (25%) right now so I think I could probably loose 3-4 lbs a week without a problem. When you bf gets below 10% they say you should go for only 1 lb a week. If you want an excellent site to log your calories, protein, carbs and fat go here: http://www.fitday.com

 

[DeMoN_LiFtEr]

thanks for the advice i will try to do that

 

[inked1]

my diet is the no carb diet ,but im really not good at sticking to it

This would be a major part of your problem. The whole idea of a no carb diet is to get your body into a keto state, where your body will start burning fat for energy rather than carbs.

By not sticking to the diet, your body is not going into keto and you are probably eating more fat than you normally would, therefore you avg calories have probably increased.

In my experience keto diets are excellent for short term weight loss but are almost impossible to sustain for long periods of time. Try eating some carbs during the day and very low to none in the afternoon /evening

 

[tman55]

if man made it don't eat it. if it is in a box or jar don't eat it. that will help you lose weight.

 

[jes131]

You aren't doing enough cardio. 1 mile won't get your heart rate high enough for long enough. For optimal fat loss through endurance-type excercises (running, swimming etc.) I highly recommend a heart rate monitor and they aren't that expensive.

 

[Vennom96]

You aren't doing enough cardio. 1 mile won't get your heart rate high enough for long enough. For optimal fat loss through endurance-type excercises (running, swimming etc.) I highly recommend a heart rate monitor and they aren't that expensive.

I was gonna say the exact same thing. A mile on the treadmill? What's that take you, like 8-10 minutes TOPS? To see the fat loss results you want, you're gonna have to be on the treadmill a MINIMUM of 30 minutes.

 

[DeMoN_LiFtEr]

no you dont get it im not muscular im not like 10% body fatim like 40% body fat im fat not muscular