weight loss at the gym (and home?)

  • Posted by a hidden member.
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    Aug 11, 2007 9:49 AM GMT
    gday all

    i joined a gym in december last year. i must admit that ive been pretty inconsistent with how often ive gone to the gym - all the usual excuses.. at the worst of times ive gone only once a week, but i normally go 3 times.

    anyway, in that time ive been feeling that ive increased my strength through weight training (though not heaps).

    the problem is i havent lost any weight whatsoever. i need some help! im about 95kg/209lbs and really wanting to lose that weight.

    what sort of cardio training should i be doing for weight loss?

    are there specific considerations i should be taking for my diet?

    what about diet drinks etc?

    any advice??
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    Aug 11, 2007 9:54 PM GMT
    I have the same problem HELP
    i have this contest going on at work. "the biggest loser". whoever loses the most Waite wins. its five dollars to join up and the winner gets the pot. but first you have to go to this web site. "cdc.gov" and us there bio mass index calculator. you enter in all the data about yourself and it lets you know how over Wait you are. and OMG it says that i am 29.9 pound overweight. so now i have 60 days to lose 30 lb. if i want to win the pot. this is going to be really hard.
  • Posted by a hidden member.
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    Aug 11, 2007 10:08 PM GMT
    It's a simple equation.

    Intake < Output

    You need to do a lot of exercise to BURN more calories than you eat or drink.

    Best calorie burning exercises IMHO:

    Swimming, Biking, Running

    And you have to do it on a regular basis every single day.

    Add one hour of any of the above to your regular workout, keep your intake the same, and you will start to see a difference.

    Exercise Calories Burned in 30 Minutes
    Running (6 mph) 405
    Rowing (vigorously) 344
    Mountain biking 344
    Swimming 324
    Jogging 324
    Elliptical trainer 292
    Cross-country skiing 284
    Weight lifting 243

    Remember - these numbers assume vigorous exercise for the full time.

    I know - not generally "the shortcut" people want to hear about.

    Good Luck

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    Aug 12, 2007 10:23 PM GMT
    One of the things I've found most useful in trying to lose weight is to keep a food log or diary. I know it's a pain but it's one of the best tools you can use. Every time you eat or drink anything you recorded in a notebook. Yeah, it's a pain, but you will like to get a handle on exactly what you really are eating. And it's important to record the portions you eating, and then work out exactly what you're breakdown of a protein, carbs and fat for the day is. It's important to do this. When you eat it and not to sit while right down later, more honestly you keep your journal the better tool it will be.

    Personally, I'm not real big on planning out elaborate meals, and I don't object to eating pretty much the same thing all the time. So once I find an eating plan that has me losing weight. I just keep repeating it over and over again. Then when I have maybe a dozen or so items, scrambled up across six or so meals through the day. So, what does a typical day of eating look like for me. I start out with a bowl of oatmeal. Then a couple of hours I have a salad a can of tuna or some cubed chicken breast, mixed into it. A few hours later, I have chicken breast a big chunk of broccoli and maybe some rice. Another couple of hours some low-fat yogurt or a piece of fruit. And a couple hours before bed helps more chicken breast or fat-free cottage cheese or a protein drink. I try to go for a 404020 protein carb fat mix.

    Like everybody else will tell you drink water drink... Lots of water. You can't drink too much water. But water can get boring. So the way I figure it diet sodas, the sugarfree crystal light drinks and unsweetened coffee and tea are pretty much the same as water So, have them as you want, but it's a good idea to try to stick with just plain water.

    Like the trainer that taught me how to eat used to say, 90% of building abs happens in the kitchen, not in the gym.

    In my view, if you're trying to lose fat, you basically can never do too much cardio. But then, I'm a guy that, on a regular basis, used to log 250 to 300 miles a week on my bicycle.