HELP on cutting FATTY WEIGHT!!

[Right2TheTemple]

Hi souljahz !! thanks for your replies .. but i guess ill trll my friend to try that "no food after 6pm"

[Suckmedry]

How much lbs/kg can you actually lose in 60 days with intense training comitted 24/7 and diiet or hardwork for short ..Take for an example youre about 85 kg ? this case is actually about my friend !

You can lose about 1kg of fat a week, that is a sustainable amount.

So there's just short of 9 weeks in 60 days, you could lose about 9-10, maybe 11kg of fat.

Good tips for weight loss are:

Cardio. Either running, cycling, elliptical, whatever. Do some variation of cardio at a decent pace for 30-60 minutes 3-4 times per week.

Sprint/interval training. Burns fat really well, boosts your metabolism and is time-efficent. It is very hard but it is effective. Also known as HIIT. A sample routine of that could be:

find a running track or football field
warm up with 5 mins jogging and some dynamic stretching
do a 400m sprint (one lap of a running track, or just one lap of a football or soccer field)
rest for 45 seconds
then repeat that 4 times. Then maybe 10x50m sprints, with a 10-15 second break in between each sprint, and there, done.

DIET DIET DIET DIET!!!!!!!!!!!!!!!!!!!!!!!!!!!! Healthy eating is an absolute must! People eat like such **** these days, it is so easy to gain weight. Stick to reduced fat dairy products, cut out white bread (white rice and white pasta I still eat though, seeing as the brown variations taste like ****, just limit your portions) lean meats (cut off the fat! or buy the already low fat variations) fruit juices are OK, but are energy dense and sugar dense because of the fruit, so don't go overboard with them, try not to add much sugar to tea and coffee, go for an artificial sweetener or a little bit of sugar, don't eat chips, fried chicken, mcdonalds, lollies etc etc

Develop good sleep habits so you have energy to train. (try and get at least 8 hrs)

Cut out alcohol, it's **** and stick to drinking it on special occasions or not at all.


So a standard day in your weight loss regime could be:

Diet: For breakfast, decent sized bowl of porridge/oatmeal made with low fat milk, and a small amount of brown sugar added for flavour. Big glass of water or tea/coffee with minimal sugar.

Snack: 1 tub low fat yoghurt, plus piece of fruit or natural muesli bar (not a sugary kind)

Lunch: 1 ham and reduced fat cheese sandwich on multi-grain or wheat bread. Tea or coffee or water to drink.


Snack: same as other snack, or some rice cakes with small amount peanut butter.

Dinner: Grilled lean meat, with salad.

Dessert: (if you really are craving some): small bowl low fat ice cream.

Try and keep the eating before 7:30pm

Exercise:

30 mins on the bike, 30 mins running, plus some push ups, crunches to finish with. Or alternatively some of that HIIT stuff.

[Flab]

What I did.

Eat nothing all day. Eat all 3 meals for dinner.

[Right2TheTemple]

hey do you eat 3 hours before training ? or 2 or 1 hour ?

[ScottDBA]

I've been having my last real meal an hour and a half beofore training and it seems to be working fine. Gives my body a chance to absorb the food I eat.

Then I also have a banana or an apple at the gym right before I start training.

[iceman1]

i eat last meal an hour and half before training, if im hungry after the gym i munch a apple