Tips/ Routines for gradually losing weight?

Im trying to get my body back in shape and i need to lose around 10-15 pounds. Im 6ft and weight around 200, a muscular build but im trying to lose some fat and get back to how i used to look(get my upper body and abs to look tighter and get rid of the layer of fat I have).

Im currently doing daily ab, cardio and upper body intense workouts once a day 8 mins each workout. Im out of shape and dont want to just jump into an intense scedule, i want to work my way back into the grind.

Wondering if anyone has any tips/ routines on gradually losing weight.
Whats diet do you recommend?

Thanks

 

Let me tell YOU brah.. Go on a jog every day for like a half hour or whatever.. Do a few push ups and a shit ton of squats. You'll lose weight in no time.. Also, lettuce has no nutritional value whatsoever, so fuck salad.

 

Well, all I can say which you probably know is just lower your calorie intake to like 1500 and obviously do some cardio, which i suggest you do in the morning, on an empty stomach.

Drink 2 full glasses of water before each meal, it makes you eat less.

 

As your only getting back into you want to cut your calories in half and stick with the 8 minute workout sessions. Once you increase your cardio sessions you can increase your calories.
Doing actual gym is also beneficial and so is jogging like an hour or so every two days.

 

bump.

 

In order to lose weight, you need to eat below your Basal metabolic rate. It's that simple. The first step is to workout your BMR, you can google this online, just try and find a reputable calculator. Next, simply subtract 500 calories or 10% off your BMR (personally, I'd go with 500 calories). This will result in a caloric deficit and thus, you WILL lose weight. Assuming the calculator was spot on, you should achieve your target goal (10-15 pounds) in approximately 1 month~ Obviously, it's best to weigh yourself every few days (immediately after waking up and peeing, etc), if you haven't lost any weight in a week, take an additional 10% of calories out of your diet.

The second phase to this, is exercise. Just go for a jog/run every second day. Preferably do it on a near empty stomach. For example, get up, eat an apple, muslei bar, whatever, then go for a jog/run for 30-60 minutes. Come back then shower, etc, and then eat breakfast. You can however jog whenever, though, personally, it seems more logical to jog when your body will consume your fat as energy as opposed to what you've just eaten.

Doing this simultaneously will result in a good cardiovascular system, and, once you've hit your target weight loss goal, I suggest you do weights and build muscle. Building muscle for your body type will be relatively easy, and the more muscle you build, the higher your BMR will be naturally.

Diet is key. Good luck.

 

Listen to Malakadang
Eat below your maintenance calories. /thread

 

ALSO, long walks and long jogs (30-60 minutes +) are better than short runs (3km would be considered a short run in my books for training/losing weight).

Also jogging/biking/walking before breakfast is better. I've heard of it/seen it help lose weight. Also, it means you don't have to wait an hour (Breakfast> Wait an hour+ > Exercise > Get on with day) or so after breakfast before you can start exercise. You can Exercise > Breakfast > Get on with your day.

 

Malakadang knows what he's talking about. I'm the same height and have just gone from 204 lbs. to 183 lbs. in ~45 days on my cut. So I'll let you know some details of my own diet. First I'll give you the basic idea, then I'll let you know my diet.

As Malakadang said, to lose weight you simply have to consume fewer Calories than you burn. To lose as much fat as possible, and retain as much muscle, include resistance training (usually weight lifting) with the correct nutrition ratios. A simple commonly suggested ratio is:
40% Protein | 40% Carbs | 20% Fat
This will give your body what it needs to retain muscle, have enough energy for intense workouts, and burn through fat. The more muscle you have, the more Calories your body will burn in any activity.

For your target weight, aim to get at least 170g of Protein, 140g of Carbs and 95g of Fat daily while remaining below your Calorie limit.

This is my diet. I know it's very strict so I don't expect everyone to be disciplined enough to follow it perfectly. It's just to give you an idea of what you should be eating and when to eat it. I eat around 2300 Calories daily. I do about 30 min of cardio 5 times per week and I lift weights 3-4 times per week.

Breakfast:
100g steel cut oats + 1/2 scoop whey protein + 1 cup 2% milk
2 cups of water

Lunch:
(3x per week)7 oz can of tuna + 2 Tbsp extra virgin olive oil + 1 Tbsp Balsamic Vinegar
(3x per week)7 oz boneless skinless chicken breast + 2 Tbsp extra virgin olive oil
(1x per week)8 oz lean beef steak
(everyday)2 cups of broccoli
(everyday)2 Tbsp natural peanut butter
(everyday)3 cups of water

Post-Workout:
2 scoops whey protein mixed with 2 cups of water
1 banana

Evening Snack:
2 whole eggs + 1 Tbsp extra virgin olive oil
2 cups of water

Before Bed:
1 cup plain greek yogurt + 1.5 scoops casein protein

My workout schedule is usually 2 days on, 1 day off 2 days on, 2 days off.
I break it down into 3 separate workouts that I rotate through.
Legs | Biceps + Shoulders + Back | Triceps + Chest

For some more info, you can read the bodybuilding.com nutrition forums. I also learned a lot from www.trim-diet.com. Here's a decent list of healthy weight loss foods
I know it is a long read, but I did a lot of research before starting my diet/fitness routine, and the results have been exactly as expected. Good luck with your goals!

 

you've already been informed quite well on what to do, if you want to maintain your muscle mass do low intensity cardio, what i do is when i need to get around is longboard, its fun and a great way to work your core and a good way to lose fat, maintain a good workout split and advice above, you're set!

 

Honestly, one of the best things you can do to lose weight is to simply stop consuming bad junk food such as chips, fast food, and sweets like ice cream and cookies. Pop is also a a beverage that your body can really do without.

Along with changing your eating habits, you should get your cardio in each day. Whether its 10-20 mins a day, its better than nothing. Start out small and build your way up. Hope this helps.

 

I would say diet and exercise go hand in hand. So slowly dropping sodas (excess calories) while running around the block gradually will do wonders over time. When you want to start weights that will be incredibly beneficial because when you begin gaining muscle mass your body will be working around the clock to burn excess calories off, even while you sleep.

So taking it one step at a time, and being persistent I would say is the way to successful weight loss.