During “Lockdown” I have put on a great deal of weight which I’m not happy with and therefore have re-joined the gym (2 Days in). I am just looking for some advice on loosing weight & Body fat in terms of training. (I’m eager and committed to losing as much as possible as fast as possible by strict training). I have also posted in the diet section for advise on what’s best to lose weight. My stats as of 17/07/2021 Height: 5ft 7 Weight: 111.4 kg BMI: 38.1 kg Body fat: 35.4% Open to all advice. Thank you in advance, greatly appreciated ps - I attend the gym 6/7 days per week, including swimming and playing tennis.
Download myfitnesspal and start tracking your calories. Start off by dropping sugar from your diet and lowering salt intake. Training wise id be doing 30mins on cardio equipment followed by some circuit based workouts. Start off small and track your weight then increase cardio/reduce calories to suit. There are more qualified people here than me who will reply though
Thanks for the advice, I am currently already using MyFitnessPal to record my calories, so it’s good to know I’m doing something right I usually do around 30-40 mins cardio, followed by 30-40 mins swimming, I am looking to sign up to coke classes in the mornings though to give my that extra boost
No classes, they will inadvertently be instructed by literal potatos Sort cal intake Sort food choices Lift weights 3-4 times a week Walk 3-4 times a week
If you're goal is solely to lose weight then ultimately that just requires you to be in a calorie deficit Ie put in less calories than your body needs so it then uses your excess body fat for fuel This can be done in various ways Diet - work out your maintenance calories and eat less Weight training Or Cardio But a combination of all 3 would be more beneficial imo and allow you to eat more than if you used diet alone Whilst also adding some some muscle tone to your body 30-40mins structured weight sessions Followed by 30 mins cardio 2-300 cals below maintenance would be a good start Cut out junk food and have protein with every meal
Thanks for that detailed response, how do I go about finding out my maintenance calories? And how many meals should I eat a day? (Or is that down to preference) also should I keep carbs low? Protein high? Thanks
https://www.calculator.net/bmr-calculator.html Should give you a ball park figure, if you are consistent (which you need to be 90% of the time) you can work out how much is needed to lose fat slowly whilst not over comitting or starving yourself. Extra calories expended increase the deficit.