+1
HIIT on the treadmill, run 2 minutes , rest 30 seconds, run 2 minutes and so on.
Also if the treadmill has the heart rate tracker track it and see the changes.
Trying to lose 75 pounds.
- Thread starter JSand
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HIIT on the treadmill, run 2 minutes , rest 30 seconds, run 2 minutes and so on.
Also if the treadmill has the heart rate tracker track it and see the changes.
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Firstly, great job you sound dedicated, which is the hardest part in going to the gym. I'm currently on a muscle-gain/bulk diet and workout. What I was told by my local dietitian and personal trainer is that cardio is not good for me at all, it'll ruin my weight gain. Therefore, you should be eating a little less than your average daily intake and do a whole heap of cardio. What this does is, it stops you from hitting the calories a day where it's too much to lose weight. Therefore, go online check your height and weight what the expected daily calorie intake is meant to be and make a diet which is little less around that. That's my advice to you. Good luck 
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I have trouble running for that amount of time so I do shorter run sessions and shorter rests in my HIIT.
I do about 60 seconds of running and 15 seconds of jogging for 20 minutes then move on to free weights for 30 minutes and then final 10 is more cardio before I head out.
I can only cram about an hour of gym after work
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Firstly, great job you sound dedicated, which is the hardest part in going to the gym. I'm currently on a muscle-gain/bulk diet and workout. What I was told by my local dietitian and personal trainer is that cardio is not good for me at all, it'll ruin my weight gain. Therefore, you should be eating a little less than your average daily intake and do a whole heap of cardio. What this does is, it stops you from hitting the calories a day where it's too much to lose weight. Therefore, go online check your height and weight what the expected daily calorie intake is meant to be and make a diet which is little less around that. That's my advice to you. Good luck
Thanks! I've done that and my daily caloric is 2560. So I'm trying to eat around 1500 calories for a deficit.
But I'm doing intermittent fasting + HIIT. I've been losing a bit more than a pound a week but I'm sure that'll stop soon
I have my BA in sports therapy and along with that I did a minor in health & fitness focus.
I'm going to give you the most realistic response anyone can give you without knowing you or ever seeing you.
MOVE MORE, EAT LESS.
It's literally as simple as that, drink water and drink some more water.. eat your proteins for your first few months stick with only chicken and fish for your proteins you shouldn't really be into red meats yet heavily..maybe once a week to treat yourself to a nice steak and green dinner.
If you are eating rice or any other type of carb you NEED to be working out.
Stay away from pre workouts, the only supplement you should be worried about right now is WHEY PROTEIN, seriously. I live by whey protein, I'm 5'8 155 LB and 6% BF and I never took a supplement other than vitamins and whey protein in my entire life of working out.. buy some and mix it with water at least 2-3 times a day.
Cut out juices, soda entirely.. if you want something with flavor don't use the fake flavor packets for water they are nothing but bad sugars.. drink from true organic green tea.
As said several times above get myfitnesspal on your phone, you will enter your weight, height and age and it will give you a calorie intake count.. trying to eat 25% less than that if possible.
If you need help setting up meals or anything at all bro PM me for my disc I am more than happy to give you words of advice and set you up with a little meal plan.
EDIT** Also, 1 beer is like eating a piece of bread.. terrible for you.
I'm going to give you the most realistic response anyone can give you without knowing you or ever seeing you.
MOVE MORE, EAT LESS.
It's literally as simple as that, drink water and drink some more water.. eat your proteins for your first few months stick with only chicken and fish for your proteins you shouldn't really be into red meats yet heavily..maybe once a week to treat yourself to a nice steak and green dinner.
If you are eating rice or any other type of carb you NEED to be working out.
Stay away from pre workouts, the only supplement you should be worried about right now is WHEY PROTEIN, seriously. I live by whey protein, I'm 5'8 155 LB and 6% BF and I never took a supplement other than vitamins and whey protein in my entire life of working out.. buy some and mix it with water at least 2-3 times a day.
Cut out juices, soda entirely.. if you want something with flavor don't use the fake flavor packets for water they are nothing but bad sugars.. drink from true organic green tea.
As said several times above get myfitnesspal on your phone, you will enter your weight, height and age and it will give you a calorie intake count.. trying to eat 25% less than that if possible.
If you need help setting up meals or anything at all bro PM me for my disc I am more than happy to give you words of advice and set you up with a little meal plan.
EDIT** Also, 1 beer is like eating a piece of bread.. terrible for you.
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I decided to start a subscription at the gym 2 days ago. I have been training succesfully daily and it is quite good. A lot of people around me lose their motivation after going for a few weeks, but I think I will stick around. Currently trying to get sum muscles up.
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It may sound a little obvious, but as a pre-diabetic you may want to be careful with intermittent fasting. You're not diabetic yet but there's still the chance that one day you'll wake up and that fast won't go so well.
Looks like you're having some good progress though, keep up the good work! Every little helps and as long as your diet is correct you'll lose the weight in the long term. The exercise is what will make you feel healthy even if you're not visibly fit or muscular.
Looks like you're having some good progress though, keep up the good work! Every little helps and as long as your diet is correct you'll lose the weight in the long term. The exercise is what will make you feel healthy even if you're not visibly fit or muscular.
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I didn't mention this in the post, my post recent physical (2 months ago) said my sugar levels and blood pressure are totally fine.
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Thanks for all the tips. I've cut out soda completely and I'm weening myself off juice (primarily orange juice) I downloaded my fitness pal a couple of weeks ago and I'm tracking everything. My daily goalcis 2000 calories or so, ive been at around 1000 per day after taking into account excercising.
Formerly known as Excelont
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Wanna lose weight fast? I dip tobacco pouches, deters hunger which prevents night eating and snacking.
It also, helps you lose a shit ton of water weight from spitting so much.
Also, i started using Deer Antler Spray, Highly recommend it. Literally cuts out fatigue and soreness.
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Intermittent fast 16 Hours every day, do 100 Push-ups, 100 Sit-ups, 100 Squats and run 10KM every day. Ditch fast food, eat healthy with plenty of Greens and protein. Sleep 8 hours minimum every day. Dont sit at a desk for 2hours or more.
HopelessNick
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I know this is an old thread but thought I'd put my 2 cents in and maybe I'll help at least someone. To lose weight you must be on a calorie deficit it is as simple as that. A calorie deficit is burning more than what you eat so that your body is forced to use up fat to cater to your energy requirements. If you don't move much during the day eat less or if you move a lot and aren't losing weight eat less!
I noticed you said you gained 3 pounds in that week from cheating on your diet.
The biggest thing I can tell you is to not and I can't stress this enough do not step on a scale everyday, I wouldn't even do it every week.
When I'm teaching my students I tell them twice a month because your body is going through so many changes with dieting, when you're working out you aren't going to see a weight loss on the scale buddy, when you work out your muscles take in water for hydration/growth. I promise you as long as you are eating right and going to the gym you are burning fat.
For someone to gain 3 LB in a week from disobeying their diet and to still be working out is absolutely absurd unless you literally ate 10,000 calories a day of the most saturated fat foods you could find.
I had a guy I was training who started at 5'9, 275 LB. I put him on his diet/workout routine and he kept saying I'm not seeing results when I step on the scale sometimes I weigh more and that would demotivate him to not do anything.
I told him to stay off of the scale and continue with the information I gave him and that guy today (4 months later) is 215 LB and went from a scrawny fat build to a pretty damn stocky guy.
Add me on discord man, I'll help ya.
Dr_God#8468
The biggest thing I can tell you is to not and I can't stress this enough do not step on a scale everyday, I wouldn't even do it every week.
When I'm teaching my students I tell them twice a month because your body is going through so many changes with dieting, when you're working out you aren't going to see a weight loss on the scale buddy, when you work out your muscles take in water for hydration/growth. I promise you as long as you are eating right and going to the gym you are burning fat.
For someone to gain 3 LB in a week from disobeying their diet and to still be working out is absolutely absurd unless you literally ate 10,000 calories a day of the most saturated fat foods you could find.
I had a guy I was training who started at 5'9, 275 LB. I put him on his diet/workout routine and he kept saying I'm not seeing results when I step on the scale sometimes I weigh more and that would demotivate him to not do anything.
I told him to stay off of the scale and continue with the information I gave him and that guy today (4 months later) is 215 LB and went from a scrawny fat build to a pretty damn stocky guy.
Add me on discord man, I'll help ya.
Dr_God#8468
You'll have to drink more water and try to cut back on anything sugary
I haven't read the entire post but depending on where you're at right now, it may not look great.
Why? if your maintenance is 2500 calories and you're at 1500, what will happen when you plateau? You can introduce more cardio to which I would've suggest HIIT but you're already doing it.
There is an importance to taking things in steps as it helps break plateaus with more ease. Once your body acustoms to 1500 calories, you're going to stop losing weight so youll have to either drop the calories more or do more cardio. I have a similar maintenance as you and usually ill go as low as 1500 only when im behind schedule or when Im at the last stretch.
The duration of how long you've been a deficit is important as well. Consider reverse dieting back to maintenance and holding that for a couple weeks so it doesn't fuck your metabolism.
Why? if your maintenance is 2500 calories and you're at 1500, what will happen when you plateau? You can introduce more cardio to which I would've suggest HIIT but you're already doing it.
There is an importance to taking things in steps as it helps break plateaus with more ease. Once your body acustoms to 1500 calories, you're going to stop losing weight so youll have to either drop the calories more or do more cardio. I have a similar maintenance as you and usually ill go as low as 1500 only when im behind schedule or when Im at the last stretch.
The duration of how long you've been a deficit is important as well. Consider reverse dieting back to maintenance and holding that for a couple weeks so it doesn't fuck your metabolism.
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