[Advise] Working out and losing weight

You're not going to lose a lot of fat with that routine... more cardio and a tighter diet regime will do that trick.

p.s. get your BF% checked

 

Well. The idea is, that for every 3000 calories or something you reduce, you lose one pound.

Running 1 mile = 100 calories

A decent sized cookie (i.e. Mrs. Fields) = ~300 calories

Therefore, if you run 7 miles a week, and have one cookie (or equivalent) less a day. Then you will lose a pound every week.

 

Why? This is one of the biggest fitness myths - when people trying to lose fat intentionally use light weight.

Using heavier weight will help you lose fat because the burden of carrying the added muscle burns the fat. Lift heavy, run hard, eat clean.

 

Lift weights in addition to your man boobs?
Like your arms, shoulders, forearms, legs, etc...
Run a lot. If that gets boring, play bball several hours a day.

 

Are you sure about that? Doesn't it also depend on the speed you run and how hot it is outside (i.e. how much you sweat when you run a mile)?

 

Take CLA supplement. It really gets you cut, and is more natural than these ephedra based fat loss systems.

http://www.bodybuilding.com/store/cla.html

CLA is a wonder drug.

I would also try to do High Intensity cardio as it is a more efficient weight loss method.

 

I used to be a personal trainer a few years ago and have a fairly extensive background in nutritional science, so take this for whatever it is worth:

It seems like you are at a pretty novice level as far as knowing about fitness and nutrition. I could type out a long post for you, but it would probably wouldn't be worthwhile without knowing more of your stats (bf%, caloric intake, etc). But I will say a few things and then recommend a website. I'm going to recommend the website because it is pretty basic and will probably educate you a bit about fitness by breaking some misconceptions you have about losing weight.

I'd get your bodyfat% checked using calipers. Body weight can actually be very deceiving. You are at a healthy weight for your height, so you'd probably see a ton more results if you worked on altering this ratio (maybe cut down to 160, then try to put on a solid 5 lbs of muscle). I can also tell you that you definitely aren't eating correctly. You need to eat more. More protein. And find out how many calories your Quizno's lunch actually is; it's probably very bad for you.

Lifting heavy will help you in three ways: 1) you'll burn more calories while working out; 2) you'll burn more calories in the hours immediately following your workout (afterburn affect caused by increased metabolism); and 3) you may actually build some muscle which will increase your resting metabolic rate, i.e. you will actually burn more calories while just being at rest throughout the entire day!

Read the entire front page of http://www.fatlosstips.com. The website looks a bit like an infomercial, but the advise on the entire front page is solid.

If you need any more help or have specific questions, I'm willing to assist.

 

try not eating or drinking for a month and see if you lose weight that way...

 

Its about right. If you run at a 5.5 speed on a treadmill, which most folk appear to be doing- its about 100 calories from what I remember. This is also dependent on your weight. Thus if you weigh more, you obviously will lose more than 100 calories. I'm factoring in a standard weight of 150-155 lbs for a male.

I would defer to DonnyMost Dangerous since he deals with this everyday.

 

first, you have to run more than 1 mile twice a week.
second, is all you are going is bench?!

you might be better served getting a trainer for a day at your gym and have him build you a routine.

or just look up one online.

bottom line, you arent doing nearly enough.

 

LOW CARB !

 

Speed affects what you burn, but distance decides calories. Walk a mile, run a mile, same calories. Rule of thumb, if you're breathing normally (walking), you're burning just fat. Breathing heavy, you're burning sugar and glycogen. You get more cut running because you're working the muscles more.

Despite what the other poster said, you're doing the right thing lifting more reps with less weight.

The biggest thing I would personally suggest is up the running in the biggest way. Or bike, or hit the elliptical. You could carve the time if you wanted to. 1 mile twice a week isn't going to put a dent into things. I'd recommend working up to 1 mile three times a week and 2 miles twice a week. At least. 10 miles a week should be the minimum goal, but don't try and do so too quickly or you'll have shin splints.

Also, give things at least 3 months before trying to decide if things are working.

Evan

 

Chop off a limb and you'll lose weight as well.

 

Put the cookie down.

Cut your portions to a minimum, eat to not be hungry, do not eat to get a FULL stomach. Your stomach will start shrinking. If your stomach is LARGE, it will expect a lot of food for it to feel "full." Start tricking it into believing it's full: eat salads and drink lots of water.

 

Interesting. Could you elaborate on your personal experience with CLA? Ie. How much you took, How often, what workouts you combined with it?

 

I started Crossfit several months ago, and I've experienced significant fat loss and strength gains. The focus is primarily on short, high-intensity workouts. I leave every workout absolutely drained and ready to collapse, and it feels great. I just could never get that kind of intensity when I was a member of a gym.

http://www.crossfit.com/

 

Well, I'm a person who lives to go the gym. I already had under 10% body fat, when I started taking CLA and it really cleaned that last bit of fat out.

I buy my CLA from Vitamin Shoppe. It is the 1000 mg capsule. They often have these buy one, get one free deals with the Vitamin Shoppe brand, so you can get two bottles for 18 bucks total. It will last you at least 5-6 months. I take three capsules per day after each big meal.

When I started working out seriously in 2005, I was about 170 lbs and 37 inch waist. I was 27% body fat. Height: 5 foot 9

Fast forward to 2008, and now I am 155 lbs, and 31.5 inch waist. I am 7% body fat. I can attribute dropping 2 inches from my waist purely due to CLA.

The diet is the most important aspect of losing weight and getting cut. Its more important than even going to the gym, in my opinion. You can do three hours of workout everyday, but if you eat like crap your body will never change for the better.

I am kind of extreme with my diet, in that I eat very low fat, and almost no sugar as well. I don't drink alcohol either. I cook most of my meals at home and rarely eat out. If you have to eat tempting foods like pizza, make it at home. Buy fat free mozzerella and fresh dough, and it tastes really good without all those fat calories.

I workout 4 days a week at the gym and on 5th day, I run for fun at the park. I do about 35 minutes of cardio initially, and then an hour and a half of weights for a total of 2 hours at the gym x 4 days a week.

The key in working out for the long term consistently is to make it fun. Have a reason other than to lose weight, get cut, get big, etc...Think of going to the gym as a time to meet interesting people or meet hot chicks. Thus I'm always eager to go to the gym. I haven't burnt out yet.

 

How the frick do people lift weights for 1.5 hours

Do you do each muscle group 5 different ways each day or something?

 

My friend started taking it too...I'm considering taking it as well. Is this safe?