Atkins, Fit for Life, Jenny Craig – there are almost as many weight loss programs as people who want to lose weight! Sharing our experiences here will help us all get a handle on the wealth of information — and misinformation — out there.
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Hey everyone,
I am new to the sight and i need to lose some weight. I am about 185 and am 16 years old. I just want to know what everyone has to say to help me lose 30 pounds by June. first off, is that a reachable goal?? I have other goals but first can someone answer that one for me??
well, i'll tell you my other goals as well, i have unwanted fat (love handles, chest, arms, and legs) and i would like to get a nice body for the summer. I would like to drop 30 pounds like i said before, and would like to gain 15 of them back (MUSCLE). Please this would be the best summer ever for me if i could achieve these goals. SO please help me. I do not want to be self concious about my body with (during school, and stuff) and without (swimming) clothes on. Please I need to do this so i can go swimming and just plain go chill with all of my friends. Are these goals possible by June 1st??? And how can i complete these goals and get the results i've always wanted. I'm willing to try anything except pills. Thanks again
30 lbs in a month and a half at your current weight would be a tough goal to reach... but just remember that the number on the scale is just a number - no one has to know what it is but you.
if you have a healthy diet and regularly exercise by june 1, you might not neccessarily be at that magical goal weight but be well on your way to being satisfied with what you see in the mirrir.
What does your current eating plan look like and what's your exercise plan?
Well thats what i would like help on
I plan to start running 4-6 miles everyday, and i am going to start lifting everyday. As for eating, i just eat out of boredom and i'm pretty sure this is how i got to be a little overweight. So if you have any suggestions on a good meal plan and exercise plan, please let me know.
are you currently keeping track of calories? in my opinion, it's difficult to cut b ack unless you know exactly what you're taking in to begin with.. you might want to try recording your calories on a site like FitDay - Free Weight Loss and Diet Journal.
One of the experts will probably weigh in on this but i didn't think it was a good idea to lift every day - at least not concentrate on the same body part - your body (from what i remember) needs time to rest and recover.
A good diet, IMO, is a balanced one that works for you that contains adequate protein and good fats. You should set a caloric goal of a little below maintenance, which is approximately 15 calories per pound of bodyweight.
I just posted about how to create a diet in another thread today, if you want to search for my most recent posts..... I think it was in Raz's diary.
Also, stop lifting weights every day. You body needs breaks.
If you goals is weight loss, the only thing lifting is doing for you is warding off muscle breakdown. To accomplish this, you don't need much. Maybe 2-3 total body sessions per week using relatively heavy weights.
Remember, diet is the key to weight loss, exercise comes in distant second place when compared to your nutrition.
but i also want to gain muscle back from fat loss,
My main goal is to lose fat, and gain muscle
I just don't want to drop my body weight. I could care less what that is right now, except i know if i get it down to 160ish then a bunch of fat will be off me.
I understand you want to gain muscle and lose fat. Who doesn't? Haha, and if it were possible, it would be great.
However, you need to focus on one goal at a time. Adding muscle is a very expensive process, energetically speaking. Meaning, you need a truckload of excess calories in order to generate hypertrophy (muscle growth).
You should see how that conflicts with the goal of losing weight too.
In order to lose weight you need to be in an energy deficit.
Oh no, you misunderstood me. I believe that lifting weights is a critical component of ANY weight loss program. It aids in muscle maintenance and also adds a much larger caloric burn than most are familiar with.
When you create an energy deficit, your body makes up for this lack of energy by breaking down existing tissue and using it for energy. This tissue is going to be in the form of fat AND muscle.
By adding resistance training to your weight loss regiment, you are aiding in keeping the tissue loss to the fat side of the equation, opposed to the muscle side. This becomes especially true, the nearer you get to your natural weight.
Of course this must be coupled with proper nutrition. It's not just a matter of eating less.... it's more a matter of eating less but maintaining an intake of the right things.
Steve, i hope i'm not sounding like an ass, cause i really do appreciate the help. I'm just new to all this weight loss, and weight lifting, so all the help is greatly appreciated.
Also, what do you think my chances are of losing 30 pounds of fat by June 1st?
Realistc or not?
Sorry, but I am just going to copy and paste a post I have made in the past with regards to how to set up a good, balanced diet. I answer the question a lot around here, hence the copy and paste:
Before I get into specifics with someone, I like to make sure they have their calories figured out first. That is the driving factor behind all of your goals. For general purposes, maintenance caloric intake is 15 calories per pound of body weight. From this, I like to start with a deficit of roughly 15%.
I think any diet for the average person, leaving out goal dependencies, should worry about calories first and foremost, then protein requirements, then EFAs. Once they are accounted for, it is fair game to toy around with the remaining macronutrients required to fulfill your energy requirements.
For instance, if I need 3000 calories to maintain, I might drop my caloric intake by 15% from this number, which would leave me at 2550. That is the number I will shoot for.
I like to have 1 - 1.5 gm of protein for each pound that I weigh. Right now that would be 195. There are 4 calories in each gram of protein, which equals out to be 975 calories (using 1.25 grams/lb). If you are not weight training, these requirements would be lower. If you are dieting with a caloric deficit, protein requirements actually increase. So of the 2550 calories I am shooting for, after protein intake is accounted for, I am left with 1575 calories to work with.
Then I worry about my fats. I like to have somewhere in the neighborhood of 50-100 grams as a minimum. Of this, I keep it to the healthy side of things with monounsaturateds (olive oil), certain polyunsaturateds (omega-6/9s, stuff like flax oil, borage oil, etc), and a source of omega-3s (fish oil caps, or a serving of omega-3 rich fish like salmon). Let's say from this, I take in 100 grams of fat. There are 9 calories per gram of fat, giving us with 900 calories here. Now, after protein and fat is accounted for, we are left with 675 calories to work with.
Remember, I am shooting for 2550! This is where I add my carbs and I toy around with the other macronutrients too. As an average, I would say 200 grams of carbs is a good number for an active individual. I have gone much higher myself. At any rate, once you calculate your proteins and fats, you fill the deficit needed to reach your caloric goal with a mixture of the 3. I tend to keep protein pretty stable at 1 - 1.5g per lb.
It tends to be very personal and goal dependent from this point forward. If you were going to be doing a lot of frequent cycling, I would load up on carbs, especially close to your workouts/cycles. Active people can benefit from carbs, although there is no such thing as an essential carbohydrate, there are only essential amino acids and essential fats.
Follow that?
Also, your goal to lose that much weight my June 1st is surely doable, but it would be very difficult. Plus, without proper supervision, it would probably negate your metabolism and health. Not that you would cause any long term damage to yourself, but you could wind up fatter than when you started in the long run.
Crash dieting works almost never. To lose 30 lbs at your size, you would have to crash diet. If you weighed 250+ lbs, sure, losing 30 lbs would not be all that difficult. But you don't.
alright, i know what crash dieting is, and would never do it, becuse like you said you go back to the same way you were or even worse. Is a goal of mine to have a nice skinny, (no noticeable belly fat, arm fat, chest fat, and leg fat) possible by June 1st????
The rate of fat loss and where the fat comes from is very individual to your personal genetic make up. So I really can't answer that question.
I can tell you that doing crunches every day is going to do nothing for your abdominal fat.
Rather than worrying what the end product is going to be so much, I would focus more on taking the right steps today, and every other day, and see where you end up. KWIM?
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