Hi yall.

I was 109kg about 5 wks ago.

Now I'm 96kg as of sunday.

Last week I lost about 3 kilos, I eat well, drink shitloads of water, gym it up every single day bar none.

Is 3kg in a week a good effort?

I'm striving for 5kg this week.

What are/were your weight loss goals and have you achieved them?

I'm about 185cm tall and want to be 80kg by October.

good effort mate id be happy with a drop from 109 -96kgs in 5 weeks fuck yeah

atm im a 'solid' build 80-81kgs, 180cm tall. id like to drop about 3kgs and tone up for summer, im lazy as fuck with cardio though

I've been fairly reliably told that 1-2kg a week is a good sustainable weight loss goal. Anymore than that and your body can yoyo.

yeah dont lose it too quick..... thats what happened with me a few times n it comes back oh and loose skin sucks.

what you doing to lose so much?


me when i started my latest fitness regime: 116kg (early june)
My goal: 95kg or less by mid november....


me now: 111kg and not going up or down.....

Just pushing myself hard, cardio every day.

Back it up by eating a lot of protein/good-fatty foods and trade some cardio for resistance work. You'll probably find you won't lose as much weight (good), but your fat will turn into muscle which won't leave you a loose-skinned sack when you're closer to your ideal weight.

wrong its 1 to 2 pounds a week

1 pound a week is ideal to minimise mucle loss

Sounds like you need to re-evaluate what you are doing mate. Your body will drop weight to the level of work that you are doing to it, then it will level out. Time to change some things in your diet, and possibly even training.

If done correctly (which is very hard to do) you can actually gain some muscle on some weeks while still dropping body fat. The amount of weight you can lose each week while maintaing as much muscle mass as possible really depends on your size.

that'd be my main problem....... gotta discipline myself to eat healthier....

I've hit the wall with losing body fat, depressing really. But with work it's impossible for me to eat right and eat the right amount at the right times. Still at 84KG, 180cm

here people are trying to loose weight, where I am trying to gain weight!

But yea on topic, thats a solid effort man, just stay motivated and don't stop until you reach your goal.

what did you start out as though? normally if you've hit a plateu it's your body telling you it's time to mix things up a bit.


http://www.boostcruising.com/forums/index....31&hl=Gomad
Take a look at this.

Started at 85, dropped it down to 75 through diet and eating, now putting the muscle back on. My actual weight doesn't bother me, just that I'm not losing fat anymore. My diet could be better, but living on base it just can't happen, an since someone in the co hurt themselves in the gym, I'm limited to morning PT, gym is off limits otherwise

I was 115kg's, then got down to 95 dieting hitting the gym, now back up to 100kg's, due to not being overly active.

which gym did you use?

I think it was Beach House, now something else, the one next to the ANZ bank.

its onelife now... lol thai (mjstyk) and my mum go to that gym. when i get some money im going to the uni gym.

I've got my own setup at home, just need more plates, better bar, and a sturdier bench.

2kg lost last week (weigh myself each sunday)

94kg now, doing same amt of cardio mixed with pushups, leg "raises" (flat back, straight legs from the floor to vertical) and situps/crunches each night.

Can't wait till this sunday.

It's a good feeling when you are getting results, just drives you to keep going. Nice work mate.

Make sure you keep eating well, 70% of fat loss is diet the rest is just moving and exercise. 1-2kg a week is a safe a safe number. Dont over train, your body needs to rest and adapt that's when injuries and burnout can occur.

Hmmm Ok I went to the gym everyday except saterday this week, carido every day and lost 0kg... Bit depressing!

I hope this is normal?

Don't be disheartened, this can happen. Our weights can fluctuate by quite a bit over the course of the day. So many factors can contribute to this, how much you have eaten, fluid retention, how many times you have been to the toilet, etc. Your best bet is to weigh yourself daily at the same time each day, wearing roughly the same clothes. Then look over the past few weeks at the averages and you should hopefully still see weight losses.

When you say you have been doing cardio each day, what sort of cardio? Another thing is, since you have been losing weight up til this point, maybe now you are overeating for your current size?

I eat 3/4 meals a day, no fatty foods, no processed foods and no softdrinks.

I do treadmill, bike, jog, row, and stairmaster

Without even knowing what those meals consist of, I would have to advise that you break them down into 6 smaller meals. People greatly underestimate the ability to stimulate your metabolism just by eating more frequently. Make sure you are taking fibre in with each meal also. Fibre is hard to break down and has very little calories, so it in turn stimulates your metabolism.

Do you do any weights or just purely cardio? I strongly suggest weights for anyone trying to lose weight. I would suggest you have a look at the thread that I started labelled 'Aerobic Myths'. Possibly you are running your heart rate too high, which although it is burning lots of calories, it's not burning calories from the source that you want ie body fat. This is a very common problem with alot of peoples training, they run their heart rate too high, which takes them out of that fat burning zone and puts them into the aerobic activity zone. Yes they will burn more calories, but from the wrong sources ie muscle tissue, which you really want to keep as much as you can, if not build on to stimulate your metabolism further. Excess aerobic activity can lower your metabolism slightly.

i've started doing 3 sessions of weights a week starting late last wk.

6 cardio 3 weights

my new diet starts tomorrow, im going to be quite strict about it.

Yeah I have to change from 3 meals to 6... I assume 6 small meals?

Yeah, well I keep them roughly the same size and tailor each meal to the time of day in regards to carbohydrate and protein levels.
I wont get too detailed, theres already a heap of info here.

Is this a good weekly routine?

I'll be pretty vague as I havn't been doing weights long and I don't know the names of all the workouts.

Monday - 30mins cardio (morning) 60mins weights (evening)
Tuesday - 60mins cardio
Wednesday - 30mins cardio (morning) 60 mins cardio(evening)
Thursday - 60mins weights
Friday - 30mins cardio (morning) 60mins weights (evening)
Saturday - Rest (usually kick the footy/muck around for 2/3 hrs)
Sunday - Weights 60mins (afternoon)

Pretty basic, but is that any good?

Possibly burn yourself out?

well well well, i now have a real good idea of my fitness goals. looking at the physical requirements for police entry, and i know the way i am now, i cant get in... sooooooo im gonna go get my fat ass away from the computer and really get into the fitness.

physical assessment is 17 of january so i want to get the maximum score by then

http://www.nt.gov.au/pfes/documents/File/p...information.pdf

yeh mate as darkness said. No rush hey, i wouldnt bother doing 30 mins cardio in the morning and 60 at night, go easy- a good 30 mins a day WILL get you results if you arent eating like a pig, even starting out 3 decent 30 mins sessions a week will,

Where are you at with cardio? fit? unfit? any injuries? Do you run? On ya for being so keen for cardio, god knows i do none- just be careful. People dont think something as simple as running everyday can be dangerous.

If you're new to weights i'd probably stick around 3 sessions a week, master the basic core moves and your overall strength will massively increase. Do you have someone that knows what they're doing help train you? form is Vital

I didn't used to be very fit at all with running, I used to struggle to run for 2mins at a time. Now I'm finding it fun and enjoying running for 10/15mins at a time on the machines.

Don't have any injuries at the moment.

With weights I'm pretty new but my mate who trains with me is a PT and he does 'olympic' weight training every week so he's pretty clued on.

I think I try too hard with weights and lift more than I should.

What I mean by that is I lift until it hurts (on monday I lited 35kg "single arm row" x12 reps) and its still tickling.

Cheers.

Alternate your weights and cardio days. I.E Mo/We/Fr weights and Tu/Th/Sa cardio
or
Alternate the way you do cardio, don't run every day, just most days, then maybe use a different method a couple of days a week (bike, cross-trainer, swim, walk)
Make sure you throw some hills in every so often, keep them small to begin with and gradually increase the intensity.

What kind of cardio are you doing? You will find doing HIIT is more effective than just a constant pace and doesn't require the same amount of workout time for results.

i run 30 mins then uphill bike for 30 mins.

I ran for 15mins tonight, woo!

I lost about 1.5kg this week, woot!

It is an awesome feeling to lose lots of weight, you need to be careful about losing large amounts quickly or you will end up getting the dreaded 'skinny fat' look. Which is a skinnier looking version of your former self.
1-1.5kg a week is a great amount to lose if it is mainly fat and not muscle. If you are dropping your calories too low you will be burning a combination of body fat and muscle(protein) to make up the difference. Lift with compound movements and aim for steady strength increases each week.

If you love so much running and a lean look you could aim to build up to running marathons,

You need to have a rest day mate, you're going to injure yourself or burn out!!

An excellent way to improve your weight loss mind-set is to begin to create realistic goals. When you meet the goals you set, you will feel better about yourself. I can speak from experience and say that often the higher your weight is, the lower your self-esteem tends to plunge.