Hi Everyone,

Im wondering if anyone can help me, I was on this site a while ago and I got loads of motivation but sadly it dwelled away, with my current situation. Now at the minute im currently doing WW, mainly just for the weekly weigh in on a scale I know will be the same every week.

Now I have been made redundant and will finish my job in the New Year, and im looking to take a few months of mainly because I know how bad the situation is over here in the UK.

Im looking to do a Biggest Loser type thing every day for the time im of, so hammering it at the gym for about 2/3 hours for weight training then doing around 4 hours cycling a day for cardio, with walking ECT included. Im also wanting to try and do clean living eating, with regards to either counting calories or doing the WW points system.

Does this sound like a good plan? Also how much am I expected to lose? I currently weight 265 pounds and would like to get down to a nice UK 10/12. Also where would I find out the information needed on what’s the best weight training exercises to do in the gym?

Or is there another plan which would be better? Im fully in everyone’s hands I know I need to lose this weight as its making me so depressed now, and I know I want to do it the right way I want to be successful in losing the weight and if I could I would love to have *man arms* and a *flatish tummy*

Hope someone can help

Thanks

Nessy

Hey Nessy
You can find much useful information stickied in the forums here I'd suggest you read them especially the ones on nutrition and exercise.
I really can't agree with you taking a Biggest Loser approach and going all out..you are very likely to injure yourself which will just frustrate you and make you unable to do anything at all, I've been there and it's not fun. Take it slowly, change your diet gradually, rotate cardio and weight lifting on alternating days and push yourself but at the same time also realize that your body needs to be ready to go at it again tomorrow.

Thanks Tamago,

I think it will be probably best if i do go into it gradually.

Nessy

I personally like to look at weight loss as a lifestyle change, not a crash diet and or an extreme exercise program. The only way the biggest looser contestants loose weight is because Bob and Jillian give them all the tools they need to change their lifestyle! Plus all the contestants have the support of each other. You can't have too much support when you travel down the weight loss road! Anyway, go slow and steady...tortoise and hare. Good luck!

Exercising 4+hours a day is a recipe for injury and burnout. Is it something that could be built up to? Of course. Take a look at professional cyclists, some of whom train 30 or more hours a week. Is it something that someone should start out doing? I wouldn't recommend, and nobody I know would either. It's a recipe for disaster.

Most of the stuff you will read says that healthy weightloss should fall around 2-3 pounds a week, or around 1-1.5 kg's. Being overweight is not healthy, but neither is losing huge amounts of weight too quickly. As mentioned by previous posters, proper nutrition and the gradual increase of exercise is what you need.

Keep a log of the calories you are eating on a daily basis, it will give you a good idea of why you may or may not be losing weight. Be careful that you don't go into "starvation mode." Eat balance, healthy, smaller portioned meals 5 or so times a day. Without knowing a lot more information about you, I wouldn't be able to recommend around where you should be on a daily caloric intake basis.

If your doctor has given you the okay to exercise, I would recommend you begin your exercise program with a low intensity, and slowly work on increasing the amount of time you work out. There are three factors in all workout programs I design - volume (amount you're working out) intensity (how hard you're working out) and rest/recovery.

Someone just starting out should develop a good aerobic and strength base, then begin increasing volume while keeping intensity lower. Later, you can begin increasing intensity. The harder and longer you go, the more rest and recovery your body will need.

Stick with it, and best of luck.