Trying to lose weight
tip 1, Dont go by the daily recommeded guidlines for calorie consumption. Which for adult men is 2500Kcal and for adult women is 2000Kcal.
The first thing you need to do is find out your RMR or BMR (resting metabolic rate) which will let you know how many calories a day you will be burning just by being alive.
there are a lot of bodyweight scales that can take your measurements of height, age, sex and body fat percentages and advise you what your BMR is. For myself I am 181cm tall, 31years old, 21% body fat, 38% muscle male and my BMR is 1850Kcal
Then eyeball your average daily aditional expenditure. If you are having a rest day and you are literly sitting in the house watching a marathon session of Game of thrones then your additional expenditure will be pretty damn close to your BMR however if you go for a 20km hill run... well that is a different thing.
If your 9-5 life involves you sitting in an office sending emails, then your 5-9 life involves you going home standing in your kitchen, making your dinner then watching tv before having a bath... guess what, its still pretty much the same as your BMR. Dont assume your 40 minute yoga class twice a week will make you burn a lot of calories.
To drop weight and hopefully fat, you need to reduce the amount of calories your body consumes compared to expends. (be careful with this as eating 2000Kcal of almonds may mean your mouth has consumed all those calories but when you shit them all out almost hole the next morning, then you can seriously be off the mark with the amount of calories your body has actually consumed/absorbed.
But if you drop too many calories then there can be negative preoccupations to that as well.
the biggest tip is to try and be within the range of a drop of 15-20% calories... a week. trying to be that accurate every day is impossible but easier to gauge when looking at the calories over a week.
So if sitting on your ass doing nothing and trying to lose weight. (good luck with that) you will have to be consuming less than 1500Kcal (for me) a day which is possible but incredibly dull.
Far better is to burn more calories via exercise. however a big shock to some people is how few calories are burnt during some forms of exercise in comparison to their Percieved level of exertion (The Borg Rating of Perceived Exertion (RPE)
To have the most effective fat burning and body changing exercise I recommend doing Fasted Morning cardio
and if you want to get fit at the same time you need your hear rate at around 70%-90% of max (for a 31 year old that is133-171bpm.
The early stages of taking on an exercise program having your heart rate around 140 for an extended period of time could be incredibly taxing and difficult. but the fitter you get the easier it is to the point where you will able to hit a treadmil or cross trainer and have your heart rate at that level for an hour and barely get out of breath or break much of a sweat. and that is when you need to start pushing yourself up to the more 171bpm levels.
The next thing to do and is possibly the MOST IMPORTANT is being able to do some form of WEIGHT TRAINING!!!
This may not be the best for losing 'weight' but it is very important that while trying to lose weight you dont inadvertantly end up losing muscle and weight training will help you keep that hard earned muscle.
Alternatively
HILL SPRINTS
nothing else matters
and lastly
as promoted by any health professional
Drink LOADS of WATER!
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Friday, 22 May 2015
Wednesday, 28 August 2013
How much Weight Can I lose in 2 Days?
Here are the food diaries for what i ate while i was trying to loose as much weight as possible.
I could have just stopped eating for 3 days but every time I have done that my digestive system also shuts down and i end up not doing a poo for the whole time, so here I still ate a good amount of food to keep me "regular"
I could have just stopped eating for 3 days but every time I have done that my digestive system also shuts down and i end up not doing a poo for the whole time, so here I still ate a good amount of food to keep me "regular"
Day 1, when I weighed myself at 88.8kg I burnt off 525Kcal with some gardening
Day 1 was really this day, this is when i pretty well controlled what I was eating but also destroyed it on the cross trainer and other machines, burning over 1000kcal
The second day... this may look odd, but the weigh in time was just before lunch, and by that time I had already sweated out and exercised out 700Kcal that morning and weighed myself,
the second part of that where you see how i ate a shit ton of food. thats part 2 of this experiment, how much weight can i put back on in a day?!
Monday, 4 February 2013
Gym Plan February 2013
Currently My bodyweight is 85kg (13.4stone or 187lbs)
My Height is 181cm (Just under 6foot)
My age is 29
My current maxes are
48kg dumbbells incline bench
80kg military press
100kg push press
130kg squat
176kg deadlift
Over the last month I have been doing a challenge where I do squats everyday in an attempt to improve my squat performance, and for me it very much worked, however there were some negative sides to it.
1) total amount of calories burnt during a workout went down
2) appatite went through the roof
3) failed to keep strict on my 18-6 fasting-fed
4) failed to stay away from chocolate and crisps
5) neglect of other exercises such as deadlift, bench, and shoulder press,
6) massive neglect of Cardio - even though I covered around 100k in the month from walking and jogging, in general cardio was right down.
The result of which was an awesome gain of 10kg in Squat performance BUT also the disappearance of my abs, the emergence of Back-acne and a bit of a weight gain up to 86kg (starting weight was 84 and that was post xmas and newyear food and booze)
My lowest I'v ever got down to was 78.9kg but that only lasted a day as cravings for pizza and chocolate were almost/actually unbearable. So I want to loose some weight but at least keep the strength gains that I have at the moment.
Aim is to get to 'a stable' 81kg (12.7stone /178lbs) and still have same PBs on the main lifts (DL, Squat, PushPress, Military Press, Benchpress,)
The important part of that statement above is the term STABLE, ie Not just 81kg for a day, or even 2 days but 81kg for a fortnight/month without suffering from huge cravings and dreaming of chocolate covered pizzas on a crisp base.
The Programme
I am a big fan of the Wendler 531 programme and its numbers it uses, it also just promotes the 4 main lifts and gives basic advise for auxiliary exercises, but generally leaves that up to you to factor in. Some times it could be another 5 sets of10 reps 60% of the max you just lifted, other it can be a drop everything and go home and sleep.
For me I can get to the gym every day of the week (providing life doesnt get in the way) So I am going to factor the 4 main lifts into having their own seperate day. Thus giving me another 3 days a week to either relax or do some Cardio.
As my aim is to loose some flab I will definitely be using those extra days to really bump up the cardio and fitness levels to really get burning some calories and promoting cardiovascular adaptations.
Basic Programme is this
Following the guidelines of Wendler 531 for reps and sets
Video examples of workouts are below
My Height is 181cm (Just under 6foot)
My age is 29
My current maxes are
48kg dumbbells incline bench
80kg military press
100kg push press
130kg squat
176kg deadlift
Over the last month I have been doing a challenge where I do squats everyday in an attempt to improve my squat performance, and for me it very much worked, however there were some negative sides to it.
1) total amount of calories burnt during a workout went down
2) appatite went through the roof
3) failed to keep strict on my 18-6 fasting-fed
4) failed to stay away from chocolate and crisps
5) neglect of other exercises such as deadlift, bench, and shoulder press,
6) massive neglect of Cardio - even though I covered around 100k in the month from walking and jogging, in general cardio was right down.
The result of which was an awesome gain of 10kg in Squat performance BUT also the disappearance of my abs, the emergence of Back-acne and a bit of a weight gain up to 86kg (starting weight was 84 and that was post xmas and newyear food and booze)
My lowest I'v ever got down to was 78.9kg but that only lasted a day as cravings for pizza and chocolate were almost/actually unbearable. So I want to loose some weight but at least keep the strength gains that I have at the moment.
Aim is to get to 'a stable' 81kg (12.7stone /178lbs) and still have same PBs on the main lifts (DL, Squat, PushPress, Military Press, Benchpress,)
The important part of that statement above is the term STABLE, ie Not just 81kg for a day, or even 2 days but 81kg for a fortnight/month without suffering from huge cravings and dreaming of chocolate covered pizzas on a crisp base.
The Programme
I am a big fan of the Wendler 531 programme and its numbers it uses, it also just promotes the 4 main lifts and gives basic advise for auxiliary exercises, but generally leaves that up to you to factor in. Some times it could be another 5 sets of10 reps 60% of the max you just lifted, other it can be a drop everything and go home and sleep.
For me I can get to the gym every day of the week (providing life doesnt get in the way) So I am going to factor the 4 main lifts into having their own seperate day. Thus giving me another 3 days a week to either relax or do some Cardio.
As my aim is to loose some flab I will definitely be using those extra days to really bump up the cardio and fitness levels to really get burning some calories and promoting cardiovascular adaptations.
Basic Programme is this
Following the guidelines of Wendler 531 for reps and sets
Saturday (Lunch time)
Squats
Sunday (Afternoon - after eating)
Deadlift
Monday (Morning)
Low intensity cardio
Cross trainer/AMT machine 60mins level 20 burn around 800kcal then sauna
Tuesday (Morning)
Incline Dumbell Bench press
Wednesday (Morning)
HIIT Cardio
tredmill hill sprints 100m runat 5degrees up to 15 degrees (speed 10 to speed 15) (gradient increasing by 2 degrees each time, speed increasing by 1kph (interspersed with 100m walk at 3k and 3 degrees) 1k =9minutes 20seconds plus 260elevation)
Thursday (Morning)
Push-press - Military press
work up to a max on push press and then wendler 531 on seated barbell military press.
Friday (Morning)
Cardio + Plyometrics
Corebag throws, medicine ball throws, UFB-2s, muscle ups, clap press-ups/muscle overs, Rowing 1 minute challenge.
Repeat
If for some reason I revist the gym in the evening during the week, which might happen if my girlfriend wants to go and do a workout, I shall do cardio on the cross trainer and sub90% squat training.
Friday, 7 September 2012
How I Dropped 5kg / 12lbs in 2 days
Last weekend i was away in ireland for 4 days, I ate like a champion, Fry-ups in the morning, fish and chips with disgusting amounts of salt and sauses, chocolate... oh lots of chocolate, biscuits, big curry, bigger chinese, and I didn't scrimp on the booze, beer every night. I larded it up for the whole time I was there.
Friday, 24 August 2012
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