Have to burn a lot (like, a LOOOT) of kilos, but have no idea how to start. Please help

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    Have to burn a lot (like, a LOOOT) of kilos, but have no idea how to start. Please help

    I decided to sign in because I had questions on how to lose 25 kg (I'm fat), and I have to idea how to do it. I went to a gym some years ago and didn't see any results (actually I was gaining weight), I tried different workouts and diets but nothing is working, so I need some help, because I'm starting to lose the shape of a human being.

    #2
    well, if you don't mind me asking, are male or female, and just how heavy are you, and what's the kind of diets you have been using thus far?

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      #3
      Female, and I've being doing the usual hypocaloric diets. I'm 76kg

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        #4
        ok, and what kind of exercises do you do?

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          #5
          I tried to do a lot of stuff, from hiit, to strength, cardio, I just don't see any results, even because my abilities are very limited

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            #6
            well, gaining weight from exercising is normal, do you workout while hungry?

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              #7
              Not really, I actually rarely feel hungry

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                #8
                well, that could be your problem, when you use energy, the first thing to be used is glycogen. you have to go through the glycogen, and when you get hungry, you are usually running out of it. so try to do high energy consuming workouts, like HIIT or Cardio. after you tun out of glycogen, you'll start to use fat. I'm not an expert, but from what I've learned for losing weight is, eat healthy, you should always do this, go on a fasting diet, and workout plenty, but not to much.

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                  #9
                  don't go hungry for to long, like a few hours hungry is safe, because if you go for to long, your body will go into starvation mode, which is not what you want, but always be consistent, it may be months before you get to where you want to be, maybe over a year, but always keep with it.

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                    #10
                    Thank you so much, just a couple more questions:
                    - What's a fasting diet?
                    - How many days a week should I work out?

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                      #11
                      I can only tell you what worked for me to lose 50 pounds several years ago.

                      1. Determine the caloric requirement of the weight you want to be and strive to stay within 100 carlories of that number.
                      2. Balance the carbs, protein and fat consumption based on calories.
                      3. Eat 5 or 6 smaller meals throughout the day. (It might help to buy some smaller plates to reduce the amount eaten)
                      4. Do some form of exercise every day! For me that started with a 1 mile (.6 Km) walk in 30 and built to 2 miles (1.2 Km) in 25 minutes after 6 months. After about 6 weeks I started going to the gym and added resistance training 3 days per week.

                      Following the above, I was lost 50 pounds in 8 months. It’s not easy! It takes discipline to develop and follow the routine and determination to stay with it. But that is what worked for me.

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                        #12
                        Thank you I'll take the advice and try and stay focused!

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                          #13
                          Hi FlyingBrain and welcome to The Hive!

                          So, first things first.
                          You only lose weight if you're on a calorie deficit.
                          That means that you need to eat less than you burn.
                          You can induce that deficit by both exercising more and eating less.

                          Don't think of this as a sprint but as a marathon.
                          You can't expect to lose weight and keep it off if you keep the lifestyle that brought you there in the first place.
                          So, you should be ready and committed to making progressive changes to your lifestyle in order for this journey to succeed.

                          Exercise:
                          I'll assume that you don't usually exercise and that you need to start from difficulty 1 or 2.
                          Anyways, feel free to start at any level I suggest if you feel ready for it.
                          I'd suggest something like Foundation Light (1) , Foundation (2) or Totals (2) for the first month, whichever you prefer.
                          Whenever you feel ready, switch over to 90 Days of Action.
                          It focuses on general fitness and creating the habit of daily exercise.
                          From there you're free to explore any other programs.
                          The best programs to chose are those categorized as Strength and Tone as they will not only help you lose weight but also develop your muscles.
                          That is important because if you don't stimulate your muscles to grow, your body won't see the need to keep them and you'll lose weight both from fat tissue and muscles, ending up as a skinny fat.
                          Chosing a Strength and Tone program will allow you to lose as little muscle as possible.


                          Diet:
                          No matter what exercise you're doing, you can't outtrain a bad diet.
                          So, this part is the most important part.
                          The most effective and consistent way to lose weight is to count calories. There is no way around it.
                          To lose weight you should be on a moderate deficit of about 500 to 1000 calories. My suggestion is 750.
                          To start off you need to calculate how many calories you should be eating on a daily basis.
                          For that use this site to estimate your TDEE aka maintenance calories.
                          From there just subtract between 500 to 1000 calories to create a deficit and start eating that amount of calories.
                          To count your calories you should weigh your food and register every single thing you eat on an app like MyFitnessPal.
                          You should keep track of your progress and adjust your calorie intake accordingly.
                          For that you can use this spreadsheet and it will tell you how many calories you should be eating to lose weight at the desired rate.
                          It won't be 100% accurate at the start but it will get better and better with time.

                          My example:
                          Click image for larger version  Name:	log header.PNG Views:	0 Size:	39.2 KB ID:	605612

                          Every 3 months of diet, take a break and start eating at your TDEE/maintenance calories for about a week to reset your metabolism and then go back to dieting.

                          For more information about nutrition and training I highly suggest that you read the following links: link 1, link 2, link 3

                          You should also consider making a progress thread to make yourself committed, not only to yourself but to this community.

                          Regarding your follow up questions:
                          Originally posted by FlyingBrain View Post
                          - What's a fasting diet?
                          A fasting diet is when you fast (don't eat calories) for a certain amount of time and then fit all your food in a small window of time.
                          The most popular approach to this is 16/8, 16 hours of fasting and 8 hours of eating window.
                          I follow this myself and I'm having great results.
                          Watch this video to learn more about fasting.

                          Originally posted by FlyingBrain View Post
                          - How many days a week should I work out?
                          It depends on the program structure.
                          I like training every day as it builds an habit of daily exercise and allows less oportunity for excuses.
                          But you should be aiming for at least 3 days a week up to daily exercise.
                          Of course, you should adjust volume and intensity accordingly.

                          If you have any doubts feel free to @ or message me.

                          Good luck!



                          ~Rui

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                            #14
                            You absolute life-saver, thank you so much!!

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                              #15
                              exactly what ruipfsilva97 said...

                              Weight loss (or I should say getting healthy) and fitness is a journey.
                              You have to change a lot of things (for good) and then stick to it.

                              You have finally reached a great place, at the basic level if you are not sure about anything at all and all this seems too much, start with Foundation Light or Foundation (which ever feels comfortable for you)..

                              good luck.. chose a program and just dive in..

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