Weight Loss Tips From the Pros

[BlueBloodedPony]

Okay, so listen up and listen good. By Jan '10 I need to have lost 20lbs and be able to go hard for two minutes. I need to try to pass the police exam, which I know I can do, but it wouldn't be anything worth bragging about. I feel that if I lost 20 lbs around the midsection (i would like to thank my three best friends, Jack Daniels and Ben & Jerry for that) I would be in a lot better position to just blow it out the water. I have never been a runner, but naturally, during academy that will play a big part. I am more of a "would you like me to remove that door from it hinges for you?" Than a "oh ****, he's running, I will get him!" kinda guy. So strength isn't the issue, it is cardio endurance I am worried about. My plan is to do 30-45 minutes of cardio a day and do interval training, like go normal for X minutes, then go all out for XX seconds. And then gradually build up the XX over the course of the next 8 weeks, finally getting to about 2 minutes. I know I can lose 20lbs, I have done it before, but it was over the course of 4 months, not 8 weeks. I would need to lose between 2-3lbs per week, which doesn't sound hard, but you fail to realize, these next 8 weeks encompass both Thanksgiving (for us Americans) and Christmas. Oh, and just any good tips in general, because naturally, that is just what I want to do for Jan. But afterward, I actually want to get in shape. You know, normal weight, toned, and dashing lol. I know there are enough fitness freaks and folks that have lost weight on here to give me some tips, just try to keep it serious, I know that is next to impossible for most you, but do try. *starts wondering when the new section will happen* KThx

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[Mrs.Stang]

Protein, protein, protein and cut out sugar. Always stick to water too.

[BlueBloodedPony]

Yeah, already do the protein bit. I use GNC Wheyabolic Extreme 60 and I drink water like a camel, just more frequently.

Which brings up my next question, which do you feel is more effective at fat loss, not just weight loss, weight training or cardio?

[MyMasterCheif]

how about stop talking and start doing, I find that works the best

[Mrs.Stang]

cardio... cause you're burning more fat. Weight training you're building muscle.

[BlueBloodedPony]

I would except I am getting over a nasty ass sinus infection and bronchitis, I plan on being in workout condition by Wed or Thurs. I would get to doing, but I want to do it the most effective way, which is why I am asking for advice.

And to Mrs.Stang, yes true, but weight training also keeps your metabolism elevated longer after working out. I am not worried about weight loss as much as fat loss. If I lost 20lbs of fat, and gained 10 lbs of muscle, yeah it is only 10lbs on the scale, but that is a big physical difference.

[Mrs.Stang]

It's really not that hard. I find that if I plan my meals and count everything like cals, fat, carbs, and stuff like that I tend to stay on track. Make sure you don't eat things that are not on your diet. Also make sure you at least work out 3 times a week. That's how I lost my pregnancy weight with in like 3 months.

[WannaBeGearHead]

The biggest part of losing weight is your diet. You are going to have to eat healthy (obviously). What I found with that is eating healthy for 5-6 days a week and then choosing 1 day to eat everything you were craving during the week will really help you stick with your diet throughout the week.

Doing cardio will help also but if I were you I would get a heart rate monitor and workout in your target heart for as long as you can with an occasional minute or so with going balls out.

Stay away from high fat foods as the day goes on and make protein your best friend. Eating small meals every 3-4 hours is going to be great for you also (sandwich, bananas, apples etc)

I wouldn't weigh myself as a determinant whether you are doing good or not. You will tell by your body and your stamina whether you are improving.

Diet>Cardio>Weight lifting

Good luck!

[hookedonkronik]

Originally Posted by BlueBloodedPony

Which brings up my next question, which do you feel is more effective at fat loss, not just weight loss, weight training or cardio?

Both are equally good for different purposes.

Lift Heavy. People think higher reps and less weights makes you sweat and burn calories so it's better. You'll get better gains (loss) by lifting heavy weights with low reps. The more muscle you have the higher your metabolic rate.

Increase "Healthy" Fat Intake. Avoid saturated and transfats, but healthy fats are necessary for weight loss. They keep the blood sugar levels stable which make you feel fuller, longer. Fats supply the raw materials needed to form fat-burning and muscle-building hormones like testoterone. Approx 20% of daily caloric intake should come from healthy fats.

Do Interval Cardio. Don't run on a treadmill at 50-60% of max. heart rate for long periods of time. It makes your body more energy efficient which you don't want. It will take less fuel body fat to perform the same amount of work as you improve. You'll have to work out longer and longer. Take up high intensity interval training. Try running, cycling or rowing for 30 seconds at about 90% of your hardest pace you can handle, followed by 90 seconds at an easy pace. That's one interval. Complete 5-10 intervals in your workout, adding intervals, increasing the time of the hard pace, or decreasing the time of the easy pace a little bit. Do intervals 2-4 days a week on non-consecutive days.

I got this from an issue of Men's Fitness called "Your overweight and Want to Get Lean".

[USMC1775]

Hello Blue, Im Grant, and I was in the same spot you were, only this last Jan.

Youre going to want to keep lifting if you are now, but step up cardio and most important the diet. It is about eating right, and not eating too much of it, even if it is right. A great place to get good food ideas are Muscle Mags, Mens Fitness ect.

Also important if you want to lose fat and keep muscle, do your cardio FIRST thing in the morning, on an empty stomach. Keep with interval training( there are many different kinds, switch it up ). And lift at least 6 hours later. Keeping the cardio hours from the lifting helps you keep the muscle when losing weight.

For the upcoming holidays, drink a large glass of COLD water just before you serve yourself a plate. Not only does it make you feel fuller so you eat less, but it speeds up your metabolism for what you do eat.

I went from a bulky, thick 265lbs in Jan when I took my FIRST police test, to a pretty good cut 227 today, and am actually stronger than ever.

BTW - the test is cake... if you like cake