[unluky]

Originally Posted by Drop the hammer

I quit all sugars and carbs, including all alcohols (was the toughest part). Basically the only carbs I’m getting are from green veggies and some from cashews and almonds and various meats and cheeses. Probably around 2000 calories a day intake made up mostly of protein and fat. CrossFit work out 4 times a week and one or two cardio days. I Lost 30 lbs in 4 months easily. My workout regime has been constant for the last last 5 years. When I dropped the carbs the weight melted off fast. I’ve always been 195ish and as high as 212 (prior to working out). Now at 165. Weigh yourself consistently everyday and be aware of every calorie you eat. I tracked everything for 2 weeks but have given that up as it was a lot of work, but it did open my eyes to caloric intake and my awareness of what I was eating. Not keto just disciplined lower carb eating. And very clean fresh foods.

This is basically exactly what I did. Once I figured out all those carbs were my issue - I can lose pretty easily now and stay within a 10 pound window mostly all year long. To me it is ALL about diet. I can add in workouts and treadmill, but the diet is what takes it off. Then I use the work outs to feel better and keep in cardio shape more than anything. Once you learn what to feel for when you cut carbs, you know where you are in that zone. I'm usually 165 to 175 now, but used to yo-yo from 190-220 before I found what worked for me. Wish I would have tried it 20 years prior when I was in better shape!

[Kreester]

Concentration camp.!
Tested in 1940's with guaranteed weightloss.

[AreWeThereYet?]

From experience I’ve learned weight loss comes more from what you do NOT put in your mouth!!

I lost 30 lbs in a month a half last year by not eating carbs and never ate past 6pm. I’ve maintained the weight the past year but limiting my carbs though I do cheat occasionally.

Not easy at all with being Asian and you know how much we loooove rice!!

Good luck!

[Properstyle]

Originally Posted by uniqueMR

Hello ALL,

I am trying to lose weight from past 18 months. With no luck

Weight: 195lbs
Age: 33
Body Fat: 30%
Height: 5'9"
Fat Deposits: lower belly, lower back, love handles, face/chin


So from 2 weeks, I have been aggressive and started the following routine:

Treadmill: Morning and Evening (total of 800 calories burn/day) for 5 days/week. So total I am burning about 3500-4000 calories a week on treadmill.
Weight-lifting: once a week, burning 500 calories.
Give and take: I am burning around 4000 calories per week combined.

Breakfast: oatmeal/milk/nuts/peanut butter/honey, about 350 calories.
Lunch: pretty heavy lunch mix of meat or poultry, rice or bread, about 400-700 calories.
Dinner: snacking, about 200-300 calories.


I really want to get lean, fit, healthy, athletic body and be around 170lbs with body fat of 20-23%.

Please advice, comment. I am really struggling in losing 20 lbs.
THANKS!!!

Get off the treadmill and go run out side. Running indoors is easier than dealing with the elements. You will also run slower on a treadmil then you will out side. open you stride up and get to a pace that you feel is uncomfortable and work towards increasing the length or speed of your run every 3 days.

imo amount of what you eat is more important than what you eat. your body is a factory. If you intake more than you put out you endup with storage.

[bucketfoot]

I may have missed it somewhere, but what about liquids. The single biggest thing I was told after my heart attack was not to drink your calories.

[cmyE93M3]

No expert here, but we are extremely similar in weight and requirement. I am unwilling to give up on my carbs (Italian wife) who cooks like a champ so I am eating pasta and bread frequently through the week.

I obviously struggled with losing weight under these pretenses, like you I did the treadmill, I walked frequently in the evenings or mornings but did not do any weights. Outside of home cooked goodness I eat clean, drink water only pretty much and stick to non-processed foods. I am after just losing about 25 lbs of chub.

I basically resided myself to ensuring I increase my activity and took up jumping rope. I am happy to say that to me, there is no better exercise which will burn calories as fast for the time period committed. My leg muscles, calves and waist saw improvement in the first few weeks of jumping rope. Without changing my diet I dropped 15 lbs in the first month and toned up which I couldn't do on the treadmill or walking.

The added benefit of it being an exercise which can easily travel with you was a big help for me. Like others mentioned, you might need more activity.

[UncleWede]

You just can't exercise your way out of a poor diet. I've been trying for almost 40 years. . .

[Bt12]

Originally Posted by UncleWede

You just can't exercise your way out of a poor diet. I've been trying for almost 40 years. . .

I wish i was on an uncle. Wede diet

[G35POPPEDMYCHERRY]

Originally Posted by UncleWede

You just can't exercise your way out of a poor diet. I've been trying for almost 40 years. . .

so true, yet you can eat your way out of no exercise....what I'm trying to hammer home is diet is everything. If it wasn't; you would never consider weight loss. You could be that person who eats junk food 24/7 and has never had a gut in their life.

Good sources of inspiration are bodybuilding quotes, although you probably are not exererting the same regiem or have same goals. there discipline is very motivating.

check out evan centopani on youtube. you are aren't going to follow his diet to a tee. But he has good nutrion tips and eats a simple clean deit. Honestly if you eat square meals of carb/protein according to macros, and lift. your body will have no reason to store excess fat.

[The Wind Breezes]

You guys are making this way more complicated than it needs to be.

Eat less (make sure you get good nutrition). It's literally that simple. Calories in less than daily caloric expenditure and thanks to physics you will lose weight. You can optionally exercise to increase your caloric expenditure but you can sit in a room motionless all day and as long as you eat less than your body requires calorie wise you will lose weight.

The hard part is sticking with it.

Calculator to give rough idea of how many calories you expend: https://www.freedieting.com/calorie-calculator

To expand on getting good nutrition, it's probably a good idea to take a multivitamin and make sure you get plenty of protein and fat (unsaturated is best). Fill out the rest with carbs if there's room left over. Why? You body NEEDS protein and fat or you will die, carbs are optional although useful for exercise. The multivitamin helps round out any small-nutrient deficiencies in your diet.

[WingZeroX5]

stop snacking at night

[sh1nn3r]

Fact of the matter is your body is built in the kitchen.

You want to burn FAT I suggest.
1. Do the Keto Diet
2. Intermitten Fasting
3. Interval training - Cardio Sprints OR ALSO KNOWN as HIT
4. Lift 5 Days a week TUT (time under tension)- CHEST AND ARMS EVERYDAY obviously... And skip leg days (jk)

[temerityguy]

I lost 8kg over 2 years without changing my exercise regime at all. I cut out soft drinks and reduced my sugar intake (without eliminating all treats). And i also got into intermitting fasting, whereby I wouldn't eat anything after 8pm and not starting eating the next day until at least 10am. This gives the body a rest from digestion which helps with healing, etc too. Good luck!

[UncleWede]

Originally Posted by Bt12

I wish i was on an uncle. Wede diet

You want to eat me?? Kinda forward without even buying me a calorie-reduced, high protein dinner first.

[Run Silent]

Treadmill: Morning and Evening (total of 800 calories burn/day) for 5 days/week.
Weight-lifting: once a week, burning 500 calories.

These numbers don't seem right. I run nearly every day and am similar in size to you, comparatively.

I burn about 325Cal running 5Kms on a treadmill and about 375 running 5kms outside with hills. Are you saying you are running 10Kms a day??? Cause that is what it would take to burn 800cals. That seems unrealistic.

Also, weight training burns very little actual calories. I find it very suspect that you are burning 500cals during a single weight training session, unless it involves a ton of cardio as well.

I think your calorie values are inaccurate.

[blau iii]

I went from 301 to 225 in just over a year. I started with a C25K program and lifting every other night, then when it got warm out, at about the 6 month mark, I added in a hour on my road bike on my nights off. I went from a 44 waist to 36... 50 jacket to 46. I'm 6'1 and almost to my goal weight of 185. It's a journey, don't sweat what others are doing. At the end of the day, it all comes down to calories in vs. calories out. I also started keto about halfway through and have found that lifestyle fits me well. might or might not for you but definitely look into what you're putting into your body.

[1MOREMOD]

Poop more

[Hawkeye]

Try to hit a calorie target without subtracting your exercise... I think you are over counting your negatives and under counting your positives. This is the approach I take and in cut phases usually lose 1-2lb a week without loss of strength.

[Graves]

Intermittent fasting is the way to go man. That is if you want to drop weight quick. 8/16. 8 and 16 means you eat for an eight hour period in the day and fast the other 16.

Wake up in the morning and do some sort of fasted cardio. An hour walk, 30-45 jog, hike, swim, whatever. Get your metabolism going. Drink coffee, it helps. Have 1-3 cups of black coffee throughout the morning. Make sure you are drinking plenty of water.

First snack should be around 250 calories.

Second snack around the same.

Last meal should be around 1,000-1,200 calories but that you can decide for yourself.

Again, like everyone has said your diet is going to be the key to getting lean and putting on muscle. Muscle burns fat man, so mix in more weights with your routine. HIIT will burn more calories for a longer period. Also, when doing cardio you need to know your body. A 30-minute jog is not going to cut it all the time. Most peoples bodies do not start diving into fat stores when doing cardio till about 50 minutes in. However, that is the benefit of HIIT as it keeps you diving in and out of cardio zones. It confuses your body.

Also, stay the hell away from supplements. Multivitamins are fine, fish oil, etc, but don't start using fat burners and other horseshit, it doesn't work.

A calorie deficit means everything. Other people here have made great suggestions and options, I am just telling you what will work the best. Honestly, you should go see a nutrition and get information on everything. They often times will have BODPODs and other devices that can help you figure out where you need to be safely. Do not just dive into a program you read on line and assume it is going to work for you.

I am not some sort of fitness god or know it all, but I do have a lot of knowledge and training.

MFT - Master Fitness Trainer (US Army school. That is where I got my start)
Certified Personal Trainer
Certified Dietition

[P1]

I'll never go on a diet since my wife might as well work in a Michelin star restaurant, so that's out of the question. Counting macros sounds like something reserved for those in hell. Anyways...

I balance that out by getting plenty of exercise. And no, I'm no talking about wasting away in a smelly gym.

I really try my best to get 10,000+ steps in per day. You're outside, you get some fresh air, great time to be left along as well and get some good thinking done. I ride my bike on the weekends, or during the week if I can squeeze it in.

[ptper]

Different strokes for different folks, but here's what worked for me:

Intermittent fasting - skip breakfast, lunch and dinner within 12pm - 8pm window; satisfying but sensible meals

Weightlifting - heavy and compound exercises; work the same muscles (upper and lower) multiple times during the week; never neglect legs

Cardio - HIIT over long/slow

I'm new to all of this (especially strength training), but shed about 20 lbs over the past couple of months, so I think something must be working. ha.

[Hawkeye]

A lot of people talking about intermittent fasting... it didn't work super well for me. I find better results personally when I eat as constantly as I can, first thing when I wake up, throughout the day, big dinner and then some long burn protein right before bed. As long as you hit a caloric target you should be fine, regardless of when you are consuming the calories.

edit: Can we also stop talking about confusing the muscles or confusing the body... that is nonsense.