|
2005/12/31, 11:21 AM
I know it's stupid because weight is not an indicator of how much fat you're carrying around, but we have a contest at work, and to be on the winners' side, I have to lose 15 pounds by Feb 24. I weigh 207 and I am 6' 1". My goal weight is 185, so this would be great if I can do it. I am exercising 5 days a week, riding my bike 5 days a week, and trying to eat right. Any healthy hints? Any diet programs that will work? Thanks.
--------------
Steve in the PTC
|
|
|
|
2005/12/31, 11:37 AM
first off your goal then is 22lbs not 15?
another question is whether you're using this opportunity to change your life or whether you'll go back to whatever you're doing after your bet is over?...
nutrition is #1 to help you lose weight/fat, #2 is cardiovascular training and finally #3 is weight training.....#3 although is the slowest of the 3 methods produces the longest lasting effects of the 3....although all 3 are interdependant and your results will be best if you do all 3........
depending on how much time you have...I would do early morning weight lifting program 3 times a week as a circuit....then at night or on days off run or right bike.....finally you have to change your diet....by avoiding the obvious.....and eating foods from the grocery list tacked at the top of this forum.....
here's a sample lifting program you can try with some cardio:
Monday:
Barbell back squat:(12*,15,12,10)
Pull Ups or cable pulldowns:(12*,15,12,10)
Military Presses:(12*,15,12,10)
Incline Bench Press:(12*,15,12,10)
Deadlifts:(12*,15,12,10)
Tue: off or light cardio(20 min)....
Wed: Cardio 45-60min
Thu:
Barbell back squat:(12*,15,12,10)
Chin Ups or cable variation:(12*,15,12,10)
Military Presses:(12*,15,12,10)
Close Grip Bench Press:(12*,15,12,10)
ROws:(12*,15,12,10)
Fri: off or light cardio(20 min)
Saturday: cardio 45-60 min
Sunday: cardio 30-45 min
*= very light set to warm up
rest 30-45 sec between sets and pick weight you can do for those reps....+ or - 1 rep
try to do cardio progressively at a better pace whether running or cycling......
|
|
2005/12/31, 11:37 AM
lol@ all the smilees....can't do : and then ( next to each other...
|
|
2005/12/31, 12:46 PM
Thanks! To win the contest I only have to lose 15. 185 is my target weight contest or not. I am already trying to lose weight and I working out with a program that looks a lot like what you laid out, and doing cardio 30 min a day. I don't know if I can go 60 minutes without collapsing, but I will try to step it up. I just started cardio a week ago. I was doing this before the contest came up and plan to keep it up. Bear in mind, I am out of shape! :) (meant to do that smiley).
Any diet plans that anyone can recommend? My current plan is to avoid fat and excess carbs, eat smaller portions, and continue working out. Just curious if there is any healthy diet strategy that can get me there more quickly.
--------------
Steve in the PTC
|
|
2005/12/31, 01:29 PM
Steve in the PTC,
I thought I would throw in my two cents, although I am still working toward my goals so some wouldn't consider my two cents worth one, but there was a time in my life I was extremely health concious and very fit so I can pull from this and my current experience; I always like to keep one thing forefront in my mind when I have someone putting a plate of dessert in front of me -- as most know, it takes 3,500 calories to make a pound and it will take a good combination of burning and eating 3,500 less calories to take it away. The fat calories are important as one pound of of pure dietary fat supplies 4,086 calories whereas one pound of pure carbohydrates or pure protein supplies on 1,816 calories! Excess dietary fat makes you fatter, you gain because you consume more than you burn and to lose you have to cut them down, so you are on the right track. Every body needs fat, but often people that are overweight like myself, find that this is where one of their biggest difficulties lie, for instance, you grab a brownie -- it is 160 calories and 3 fat grams, whereas you grab a serving of broccoli, 1/2 cup, and you only have 12 calories and only .2 grams of fat! There is the difference, and that is also why it is the hardest to do, in a recent book called “Breaking the Food Seduction,” Dr. Neal Barnard of the Physicians Committee for Responsible Medicine contends that certain foods—including chocolate, cheese, red meat and practically anything combining sugar and fat—are just plain addictive. “These foods will not make you hallucinate or hold up a convenience store,” he says. But they do cause the brain to release its own natural opioids. “It’s not that you lack willpower,” he says. “These foods stimulate the release of chemicals in the brain’s pleasure center that keep you hooked.” You can read more at: http://msnbc.msn.com/id/3606198, it is an interesting article and helps to understand why it is easier to pick the desserts!
I think you are going to do wonderful, whether you meet your goal or not, (that is approx. 8 weeks from now, an average loss of 1-2 pounds a week and you could lose 8-16 pounds), you will be well on your way to a better lifestyle and no doubt feeling great! Good luck to you!
--------------
Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
|
