hi guys i need some advice from u guys please, i want to lose around 20lbs in 2 months do u guys think thats possible. ii am rather fat at present expecially on my chest where i want to lose the majority of fat , any advice. Also im not eating much also because i want to lose weight. could u guys tell me exacltly what to do in order to achieve my goal from excersise to diet please help. thank u
MESO-Rx
Anabolic Steroids
guys i need some expert advice please
- Thread starter andy123
- Start date
Lifestyle change? Calorie intake is just greater than your output, right? So you have to eat right (no junk, no pop), and exercise enough to stimulate your muscles.
Lifting weights puts on muscle, which burns calories (fat burns incredibly little), so the more muscle you can grow, the more your calorie furnace will burn.
20lbs in 2 months is possible, but you'd have to get serious about it.
There's a bunch of diets out there, but my best one was the high protien diet. Do a search on dieting here and you'll get a bunch of threads to read. A bunch of guys just responded to one, you should look around and enjoy yourself.
To really happen, you have to be excited about it. You have to put in the effort to find out things, at least that's how it is with me.
Good luck
Lifting weights puts on muscle, which burns calories (fat burns incredibly little), so the more muscle you can grow, the more your calorie furnace will burn.
20lbs in 2 months is possible, but you'd have to get serious about it.
There's a bunch of diets out there, but my best one was the high protien diet. Do a search on dieting here and you'll get a bunch of threads to read. A bunch of guys just responded to one, you should look around and enjoy yourself.
To really happen, you have to be excited about it. You have to put in the effort to find out things, at least that's how it is with me.
Good luck
andy123 said:
Well, I would focus on a simple training program.. I'm guessing you're fairly new to weight training? anyway.. wrt to your program, I would advise something simple like this...
Maybe focusing on a 4 day a week workout,,
I would look at about 3 sets per exercise with maybe reps 6-10 per set...
Day one.. squat, stifflegged deadlift.. Calves.. and go home..
Day two..Chest and Back day.. Bench,(incline/decline) dips, rows, Hyper extensions...
day three: Military press, Lateral raises (Side front Rear) Trap work. shruggs
Day four: curls, Overhead dumbell extensions.. Hammer curls.. Skull crushers...
I would also try and implement about 3 30-45min cardio sessions per week...
The trick with your diet is this... it takes roughly 3,500 calories to equal one pound of fat... (you can take your current weight times 14 or 15 it will tell you roughly what you need to eat everyday to maintian body weight) So lets say you need 2800 calories a day to maintain your weight... If you eat 2000 calories a day,, that puts you at a 800 calorie a day defecit...which means that it will take you roughly 4 1/2 days to lose one pound of fat at this rate... You are going to want to stay away from simple carbs... soda's, most breads, regular potatoes, and white rice and pasta.... Eat a higher ratio of Protein and a lower ratio of fat than you are eating right now... Try to use complex carbs as your souce of carbohydrates.....
This isn't detailed but it should give you an idea of where to start...
Maybe focusing on a 4 day a week workout,,
I would look at about 3 sets per exercise with maybe reps 6-10 per set...
Day one.. squat, stifflegged deadlift.. Calves.. and go home..
Day two..Chest and Back day.. Bench,(incline/decline) dips, rows, Hyper extensions...
day three: Military press, Lateral raises (Side front Rear) Trap work. shruggs
Day four: curls, Overhead dumbell extensions.. Hammer curls.. Skull crushers...
I would also try and implement about 3 30-45min cardio sessions per week...
The trick with your diet is this... it takes roughly 3,500 calories to equal one pound of fat... (you can take your current weight times 14 or 15 it will tell you roughly what you need to eat everyday to maintian body weight) So lets say you need 2800 calories a day to maintain your weight... If you eat 2000 calories a day,, that puts you at a 800 calorie a day defecit...which means that it will take you roughly 4 1/2 days to lose one pound of fat at this rate... You are going to want to stay away from simple carbs... soda's, most breads, regular potatoes, and white rice and pasta.... Eat a higher ratio of Protein and a lower ratio of fat than you are eating right now... Try to use complex carbs as your souce of carbohydrates.....
This isn't detailed but it should give you an idea of where to start...
Andy,
I'm a former boxer and currently train amateurs,
If i just sit around and pig out, which i'm prone to do now more often due to being an old fart, my weight will go up to about 180 lbs. Then when the kids have got regionals coming up and i get all fired up and want to get in and spar with them i'll bust my ass and get back down to my old fight weight of 140 to 147 (junior welterweight). A couple of 3 thoughts on losing weight.
First: road work in the morning. I hate it, but damn if it don't work. You get your ass up at 4 and go do 3-5 miles on an empty stomach (i usally drink 2 glasses of water first). You burn calories and it fires up metablism for the whole morning. Now there are lots of "physical trainers" that will tell you thats old fashioned and is a waste of time. Bullshit, they don't fight, they just look pretty. They say it ain't scientific. But boxing's rules haven't changed in 100 years and trainers who have been around will tell you fighters from the 30's-50's were alot better than the guys today.AND they all did roadwork, period. Rocky Marciano would do 8 miles on a "rest day" Check out the documentary "when we were kings" about the Ali-Foreman fight. They show Ali in Africa before the fight doing roadwork in the morning.......in combat boots!! Marvin Hagler use to do the same thing, combat boots on the beach. So did Ray Leonard. You don't have to run fast, just a nice easy jog, same the hard work for the gym later in the day.
Second: you will hit a plateau. Think about it. There are thousands of folks in the USA who eat more calories per day than they burn. Are they over weight? Yes, but do they continue to increase in weight in a linear fashion??? NO. If you over eat and gain 10 lbs of fat, starting at age twenty at 200lbs, then by age fifty you should be 500 lbs. And there are lots of folks who consume enough excess calories to add up to 10 lbs a year, But you see few folks walking around at 500 lbs. WHY??? The body's metabolism changes to the higher calorie intake, sure they keep getting fat, but at a slower rate because the body adjusts.THE SAME THING HAPPENS WHEN YOU TRY TO LOSE WEIGHT. At first when you restrict your calories you loss the easy 5-10 lbs. Then for a stretch, no matter what you do you can't loss weight. THATS WHEN MOST FOLKS GIVE UP. The thing is, is that the body is adjusting to the restriction is calories. Its at this point that you have to just hang in there. Once the body adjusts and you keep working out on a restricted diet, you will drop more weight. This cycle will keep repeating itself. I use to get stuck at 160, nothing i did (save from radical starving which is stupid) would work. But if i just stuck with it at 160, after about 3 weeks BOOM i'd drop to 154, then another 2 weeks BOOM, down th 147. I found once the BOOM happened, i could actually increase by food intake and not gain weight, so long as i kept bustin my ass in the gym.
Third: Third, simple and easy.......eat meat, vegtables, fruit and some dairy (cheese and eggs), drink water...lots. Anything that comes in a can or a box or a bag is bad news.
I'm a former boxer and currently train amateurs,
If i just sit around and pig out, which i'm prone to do now more often due to being an old fart, my weight will go up to about 180 lbs. Then when the kids have got regionals coming up and i get all fired up and want to get in and spar with them i'll bust my ass and get back down to my old fight weight of 140 to 147 (junior welterweight). A couple of 3 thoughts on losing weight.
First: road work in the morning. I hate it, but damn if it don't work. You get your ass up at 4 and go do 3-5 miles on an empty stomach (i usally drink 2 glasses of water first). You burn calories and it fires up metablism for the whole morning. Now there are lots of "physical trainers" that will tell you thats old fashioned and is a waste of time. Bullshit, they don't fight, they just look pretty. They say it ain't scientific. But boxing's rules haven't changed in 100 years and trainers who have been around will tell you fighters from the 30's-50's were alot better than the guys today.AND they all did roadwork, period. Rocky Marciano would do 8 miles on a "rest day" Check out the documentary "when we were kings" about the Ali-Foreman fight. They show Ali in Africa before the fight doing roadwork in the morning.......in combat boots!! Marvin Hagler use to do the same thing, combat boots on the beach. So did Ray Leonard. You don't have to run fast, just a nice easy jog, same the hard work for the gym later in the day.
Second: you will hit a plateau. Think about it. There are thousands of folks in the USA who eat more calories per day than they burn. Are they over weight? Yes, but do they continue to increase in weight in a linear fashion??? NO. If you over eat and gain 10 lbs of fat, starting at age twenty at 200lbs, then by age fifty you should be 500 lbs. And there are lots of folks who consume enough excess calories to add up to 10 lbs a year, But you see few folks walking around at 500 lbs. WHY??? The body's metabolism changes to the higher calorie intake, sure they keep getting fat, but at a slower rate because the body adjusts.THE SAME THING HAPPENS WHEN YOU TRY TO LOSE WEIGHT. At first when you restrict your calories you loss the easy 5-10 lbs. Then for a stretch, no matter what you do you can't loss weight. THATS WHEN MOST FOLKS GIVE UP. The thing is, is that the body is adjusting to the restriction is calories. Its at this point that you have to just hang in there. Once the body adjusts and you keep working out on a restricted diet, you will drop more weight. This cycle will keep repeating itself. I use to get stuck at 160, nothing i did (save from radical starving which is stupid) would work. But if i just stuck with it at 160, after about 3 weeks BOOM i'd drop to 154, then another 2 weeks BOOM, down th 147. I found once the BOOM happened, i could actually increase by food intake and not gain weight, so long as i kept bustin my ass in the gym.
Third: Third, simple and easy.......eat meat, vegtables, fruit and some dairy (cheese and eggs), drink water...lots. Anything that comes in a can or a box or a bag is bad news.
cutup
New Member
I disagree about getting up and running on an empty stomach. I done that for years and I lost scale weight but I was sparing muscle. The best thing I have tried is drinking a protein/carb shake as soon as you wake up. Your body is already in a catabolic state so you don't want to make it worse. About 30 minutes to an hour later then do some road work. However, don't do it the conventional way. Start out by doing about 2-3 minutes of a brisk walk to get warmed up. After the brisk walk then it is time to kick it in high gear. High Intensity cardio. This should last about 15 - 20 minutes. I like to sprint all out for about 15 seconds then I'll drop it to a brisk walk for about 60 seconds. Then i'll repeat this process for about 15 minutes. After the High intensity session, always walk about 2-3 more minutes to cool down. Also, I like to stretch afterthis session.
This is not for the weak hearted! Don't go all out your first time. You have to have a starting point. After your session, writedown how many sprint seesions you completed in the 15 minutes. The next time you must increase this time.
I hope this helps. However, everyone is different. This is what works real well for me and some of my clients. Experiment and you be the judge.
This is not for the weak hearted! Don't go all out your first time. You have to have a starting point. After your session, writedown how many sprint seesions you completed in the 15 minutes. The next time you must increase this time.
I hope this helps. However, everyone is different. This is what works real well for me and some of my clients. Experiment and you be the judge.
