i want to lose half stone and tone up my upper body
i now go to the gym 3 nights per week
x 1 hr average
im in my 3rd week
cardio ,rowing and fast walking
weights machine
how long will it take ??
tia |
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"i want to lose half stone and tone up my upper body
i now go to the gym 3 nights per week
x 1 hr average
im in my 3rd week
cardio ,rowing and fast walking
weights machine
how long will it take ??
tia"
What's your bmr ? What are you eating daily |
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By (user no longer on site)
over a year ago
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"i want to lose half stone and tone up my upper body
i now go to the gym 3 nights per week
x 1 hr average
im in my 3rd week
cardio ,rowing and fast walking
weights machine
how long will it take ??
tia"
Depends on how much cake do you eat after the workout. |
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By (user no longer on site)
over a year ago
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All about calorie deficit mate, so your best bet is to find out your daily maintenance level in calories (can google) then subtract about 300 kcal and that is your daily limit (use cardio as a tool to burn off extra kcal). Then see how many carbs, protein and fats you need to make up your macronutrients. It’s all about consistency and keeping motivated. I suggest a split push and pull workouts at the gym useing free weights, cables and machines. Hope this helps buddy |
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I have done quite a bit of research into fat loss in the last few years.
The main thing I found is not to lose body fat by increasing cardio. Do it by changing what you eat.
Support this with gaining muscle mass, because muscles burn fat even when at rest.
Cardio doesn't just burn fat but muscle too, so there is an extent to which cardio is counterproductive in losing body fat which is your main aim.
It's a good idea to reduce carbs and change them to slow-release carbs. Keep them as early in the day as possible. Also cut out refined sugar as much as possible.
I have found it very helpful to see a trainer (just gym staff is fine) but also a nutritionist. Doing these two things and following their advice around the principles explained above has helped me drop six belt notches in about a year. |
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By *Marvel-Man
over a year ago
In The Gym |
Comes down to diet mate. You've had some decent advise from the guy who mentioned the calorie deficit.
However, it's no good to just have a heathly diet then going on a bender as constancy is key.
Working out to achieve a better body is a marathon not a sprint.
Nail your diet down and you'll be well on your way.
Are you doing regular weight checks and fat checks to make sure you are making progress? |
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By (user no longer on site)
over a year ago
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"I have done quite a bit of research into fat loss in the last few years.
The main thing I found is not to lose body fat by increasing cardio. Do it by changing what you eat.
Support this with gaining muscle mass, because muscles burn fat even when at rest.
Cardio doesn't just burn fat but muscle too, so there is an extent to which cardio is counterproductive in losing body fat which is your main aim.
It's a good idea to reduce carbs and change them to slow-release carbs. Keep them as early in the day as possible. Also cut out refined sugar as much as possible.
I have found it very helpful to see a trainer (just gym staff is fine) but also a nutritionist. Doing these two things and following their advice around the principles explained above has helped me drop six belt notches in about a year."
+1 well said ! Those sugar drinks are worst for for you unfortunately |
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By *UNCHBOXMan
over a year ago
folkestone |
"I have done quite a bit of research into fat loss in the last few years.
The main thing I found is not to lose body fat by increasing cardio. Do it by changing what you eat.
Support this with gaining muscle mass, because muscles burn fat even when at rest.
Cardio doesn't just burn fat but muscle too, so there is an extent to which cardio is counterproductive in losing body fat which is your main aim.
It's a good idea to reduce carbs and change them to slow-release carbs. Keep them as early in the day as possible. Also cut out refined sugar as much as possible.
I have found it very helpful to see a trainer (just gym staff is fine) but also a nutritionist. Doing these two things and following their advice around the principles explained above has helped me drop six belt notches in about a year."
Depends on what type of cardio is done. If it is aerobic cardio (with oxygen), then the only way muscle will be burnt is if the body runs out of fat and carbohydrates (glycogen) as a fuel source. So as long someone does steady state exercise like jogging, cycling,walking etc, you shouldn’t really be burning muscle. |
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By (user no longer on site)
over a year ago
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When i cut, i do a zero carb intake
*5 days zero carbs 2 days moderate carbs.
*Lots of veg, lots of natural protein (beef,chicken,turkey)
*drink plenty of water
*dont go mad eating lots of fruit.... big mistake people try to do when dieting... theres alot of sugar in fruit
* zero alcohol dueing the week
*cut carbonated drinks.. even diet drinks- the contain aspartame which is a depressant and makes you crash.. which causes comfort eating. |
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"When i cut, i do a zero carb intake
*5 days zero carbs 2 days moderate carbs.
*Lots of veg, lots of natural protein (beef,chicken,turkey)
*drink plenty of water
*dont go mad eating lots of fruit.... big mistake people try to do when dieting... theres alot of sugar in fruit
* zero alcohol dueing the week
*cut carbonated drinks.. even diet drinks- the contain aspartame which is a depressant and makes you crash.. which causes comfort eating."
I’ve been keto for 11 years and carnivore since April. If you are eating vegetables you are not ZC especially if including peas, beans and below ground veg, they all have carbs some more negligible than others.
Aspartame is not a depressant, lots of crap has been written about it but it can create a sense of wanting something sweet for some people.
When eating meat, eat fattier cuts and nose to tail, avoid lean muscle meat as standard as the fattier stuff and offal is where all the vitamins and minerals are.
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As others have alluded to in here ... up the phys and ditch the carbs completely!
3 years ago after a health scare I went on the ‘no shit diet’ .... don’t eat shit, don’t drink shit and do shit loads of phys!
That means ditch ALL the carbs, bread, pasta, rice, potatoes ... as well as the stuff you know is bad, takeaways, chips, cakes, etc etc.
Ditch the beer .... I found the occasional gin and diet tonic is now my tipple
Hit the gym - I discovered cycling, spinning and a bit of gym stuff - all cardio!
What effect did it have??? ... I shed 6st in just over 6months - you gotta be strict with yourself though!
Rachel x |
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By (user no longer on site)
over a year ago
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You need to make sure you put enough into your body to be able loose it...
Don’t completely avoid your carbs either try complexed carbs i.e
*cous cous
*sweet potato
Worked in the meal prep industry for a few years didn’t i.. we used to advise smaller portions more frequently through the day...  |
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"You need to make sure you put enough into your body to be able loose it...
Don’t completely avoid your carbs either try complexed carbs i.e
*cous cous
*sweet potato
Worked in the meal prep industry for a few years didn’t i.. we used to advise smaller portions more frequently through the day... "
Carbs is carbs whether they be sugar or wheat or pasta. There are still small amounts of them in other foods, and this is suffice. Your body adapts to burning fat. We have been duped into eating loads of carbs by the food industry which are cheap and filling but not good for us. 3 years on I still avoid them and still slim and am incredibly healthy and physically fit. It’s not a diet, it’s a change of lifestyle and way of life!
If you interested there is a programme called The Truth About Carbs on the BBC Iplayer .. that explains it all.
R x |
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Fast weight loss tends to be the shortest lasting, so a slower loss, alongside sustained lifestyle changes has a greater chance of success for this. If you are unwilling to commit to permanent changes to how you live, you are potentially going to put some/all/more weight back on.
If you had a sustained 1 pound a week loss, you could assume you'll lose the weight in 7 weeks or so. Doing both diet and exercise changes are most likely to be successful |
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By (user no longer on site)
over a year ago
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"All about calorie deficit mate, so your best bet is to find out your daily maintenance level in calories (can google) then subtract about 300 kcal and that is your daily limit (use cardio as a tool to burn off extra kcal). Then see how many carbs, protein and fats you need to make up your macronutrients. It’s all about consistency and keeping motivated. I suggest a split push and pull workouts at the gym useing free weights, cables and machines. Hope this helps buddy "
This.... 
And
Don’t weigh yourself! It literally is just a number of something that is on Earth.
Focus on your hip to waist ratio with a tape measure, or even better on your fitness levels ie how many more sit ups you can do in a minute/ run 1 mile.
Scrap weight as it can be influenced by water/ if you’ve had a shit/ the scales you’ve used and can massively have a negative effect if you’ve been working hard that week and the results don’t appear to have changed.
Best advice- bin the scales!
Xx |
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By *m3232Man
over a year ago
maidenhead |
Effort in results out. Diet is 80% of it and the gym is 20% but that bit is the hard bit lol.
I am 8months in to it and 12kg off in weight and look a totally different person.
Very happy with the results so far now just pushing for the extra definition in muscles. |
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