Choosing Program Help

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    Choosing Program Help

    Hi everyone, I have a big event in 3 months, and I am quite overweight and I don't have a lot of muscle. I was wondering for these next three months what 3 programs would be the best to lose fat and gain a little muscle. I am around a 3-4 fitness level. Thanks

    #2
    Welcome to the Hivejwkdlwqj!

    What kind of event do you have in 3 months? Is it a physical competition (and if so which kind) or is it a general life event you want to look good for?
    What exactly do you mean when you say you're "a 3-4 fitness level"?
    And how much fat/muscle do you want to loose/gain? (How tall are you and how much do you weigh?)

    Sorry for asking all these questions but without concrete information it's hard to give concrete advice.

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      #3
      Cjell Hi, thanks for responding. The event is a vacation on the beach, and right now I am about 5' 11" and 180 pounds. The fitness level I was talking about is for the darebee programs. Thanks!

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        #4
        Thank you for clarifying. That's 82 kg at a hight of 180 cm with some good general fitness. Your goal seems achievable.

        Your best bet for loosing fat is changing your diet. Are there any obvious sources of unnecessary calories that you can cut out? Soft drinks (even diet ones spike appetite), fruit juices, alcoholic beverages, sweets or fast food of any kind? If you regularly consume one or more of those, cutting them out or at least drastically reducing the intake will lead to some nice results. Maybe you wouldn't even need to change anything else. If you don't consume these unnecessary calories, a broader change of your diet may be called for. In this, the best diet is the one you can stick to. Maybe browse darebee's mealplan section and see if you can find one that you will be able to stick to even on a bad day. (Personally I've had unexpected weight-loss results with the 1&1 diet, which I think may be the easiest one to stick to.)
        Generally, try to get full by eating vegetables and protein. Consume fewer carbs and don't eat highly processed fat (do make sure though to have some healthy fat in your diet, it's necessary for having healthy cells and producing hormones). And only introduce a few impactful changes at a time. This, again, will make it easier to stick to and the sticking part is key with long-term changes.

        For gaining muscle, just choose a strength program of difficulty level 3 or 4 using the program filter. If you have access to dumbbells, completing Ironborn should give you some nice definition but, again, choose a program that you can stick to. Also, you may already have quite some usable muscle if you manage to complete workouts with a difficulty rating of 3-4 while carrying around about 10 kg more fat than necessary (maybe a bit more or less than that but who knows).

        I hope this helps. Good luck on your goals!

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          #5
          Thank you for all your help!! I was just wondering if there was a program that you can recommend for the fat loss portion of my goal? Thanks again!

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            #6
            Fat loss is more than just offering a program. Cjell makes a lot of good points to consider

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              #7
              I'm sorry to say that I can't recommend a workout program for fat loss. That part of your goal will be 90% down to diet. Of cause working out will help a bit, but basically any exercise will do. Supposedly, HIIT is a bit more effective at burning fat than other forms of exercise but the differences are marginal. The exercise you enjoy most will have the most benefit because you will do it more often and for longer stretches of time. If your secondary goal is muscle building, a strength program would probably be good. Just make extra sure that you're eating enough protein (daily intake: 1,2 to 1,6 g of protein per kg of your goal weight).

              Here are two darebee articles you may want to read: How to lose weight and Losing Weight / Losing Fat


              Lyra_H_W Thank you

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