Hi everyone
I'm new here and I'm here because I want to finally get back into shape and loose weight as well. I'm 44 6' 3" and currently 285 pounds I have been doing a lot of reading on the net about weight training and cardio to loose weight (building muscle burns more calories). I need some help on a few things. how many calories / day should I be eating to actually loose weight and of what foods? I'm a real pasta and potatoes freak ( if it has to go it has to go) exercise is 5 days on the treadmill 45 minutes each round 3.5 - 4.0 mph at an incline of 0 - 8 at different intervals. treadmill says I'm burning 4-500 calories each workout. I weight train on the other days all upper body and arms. Another question is how long until I see some results. Virtually all the fat is on it's huge. Thanks in advance for all your input.
I need direction
Moderators: Boss Man, cassiegose
don't worry about calorie counting just eat quality food (protein with every meal coupled with fruit, veg or salad) and as much water as you can get in...exercise wise you'll get better results with training lower body as well (and more so) as the muscles are bigger, stronger and will allow more wt to be used than 5kg db curls
Hi there,
Good for you for getting back in to shape! No oe can simply tell you how many calories you need. As a sports nutritionist I can tell you that everyone has very different calorie needs. There are many factors that determine your individual needs. I ask cleints a couple pages of questions before I determine their calories.
Balance your meals with good carbs (fruits, veggies, whole grains such as oats, sweet potato, barley, etc), lean proteins (meats, egg whites, cottage cheese, etc) and small amounts of good fats (olive oil, nuts, but butters).
I agree that training your lower body is important. You should train all your muscle groups. Free weight, compound exercises, increase weight when you safely can. Change up your cardio to include longer, lower intensity sessions and some shorter, higher intensity sessions.
Sarah
Good for you for getting back in to shape! No oe can simply tell you how many calories you need. As a sports nutritionist I can tell you that everyone has very different calorie needs. There are many factors that determine your individual needs. I ask cleints a couple pages of questions before I determine their calories.
Balance your meals with good carbs (fruits, veggies, whole grains such as oats, sweet potato, barley, etc), lean proteins (meats, egg whites, cottage cheese, etc) and small amounts of good fats (olive oil, nuts, but butters).
I agree that training your lower body is important. You should train all your muscle groups. Free weight, compound exercises, increase weight when you safely can. Change up your cardio to include longer, lower intensity sessions and some shorter, higher intensity sessions.
Sarah
Hi everyone
I would appreciate your comments or suggestions on the following if you have time to do so. I am 44 6' 3" and 285 pounds. I have the spare tire or should I say spare TIRES!!!!!! I have come to a point in life where I want it gone. I work out with weights 3 times a week and on your suggestion have started out working the lower body as well. I work out on the treadmill 5 days a week with 2 or 3 of the work outs being somewhat a HIIT workout, let me explain. I set the treadmill up for 45 minutes I walk 3.2 - 3.4 for the first minute and a half then increase speed to 5.0 - 5.5 mph for 1 minute then walk at 3.2 - 3.4 for 1 minute and then run at 6.5 - 7.5 mph for the last minute I do this for all 9 intervals and interval # 10 is cool down.
eating
7-8 am
turkey or chicken on whole wheat bread or some eggs and toast
11am
apple or orange
1pm
turkey or chicken sandwhich on whole wheat or chili and toast (whole wheat)
3pm
apple or orange or small salad
5pm
usually a cassarolle- turkey, tuna or chicken with egg noodles and mushroom soup all cooked together. sometimes a hambureger and FRIES!!!!!!!!
6-7 pm
workout weights and then cardio
after work out apple maybe some carrotts sometimes a turkey or chicken sandwhich
Goals
#1
Loose the and build some muscle (i realise the weight comes off from everywhere) and get more healthy.
#2 do something about the look of chest (the weights should take care of it)
those are really the only goals. I would like a truly honest opinion as to what is really possible for someone age as far as loosing the weight and physically changing how your body looks. I don't want or need to get huge muscles ( but if it happens it doesn't bother me) I am truly commited to this happening one way or the other. Please put me on the rite track for this to happen. last how long before I physically see a change occurr or is that different for everyone also?
Thank you
Bob Smith
I would appreciate your comments or suggestions on the following if you have time to do so. I am 44 6' 3" and 285 pounds. I have the spare tire or should I say spare TIRES!!!!!! I have come to a point in life where I want it gone. I work out with weights 3 times a week and on your suggestion have started out working the lower body as well. I work out on the treadmill 5 days a week with 2 or 3 of the work outs being somewhat a HIIT workout, let me explain. I set the treadmill up for 45 minutes I walk 3.2 - 3.4 for the first minute and a half then increase speed to 5.0 - 5.5 mph for 1 minute then walk at 3.2 - 3.4 for 1 minute and then run at 6.5 - 7.5 mph for the last minute I do this for all 9 intervals and interval # 10 is cool down.
eating
7-8 am
turkey or chicken on whole wheat bread or some eggs and toast
11am
apple or orange
1pm
turkey or chicken sandwhich on whole wheat or chili and toast (whole wheat)
3pm
apple or orange or small salad
5pm
usually a cassarolle- turkey, tuna or chicken with egg noodles and mushroom soup all cooked together. sometimes a hambureger and FRIES!!!!!!!!
6-7 pm
workout weights and then cardio
after work out apple maybe some carrotts sometimes a turkey or chicken sandwhich
Goals
#1
Loose the and build some muscle (i realise the weight comes off from everywhere) and get more healthy.
#2 do something about the look of chest (the weights should take care of it)
those are really the only goals. I would like a truly honest opinion as to what is really possible for someone age as far as loosing the weight and physically changing how your body looks. I don't want or need to get huge muscles ( but if it happens it doesn't bother me) I am truly commited to this happening one way or the other. Please put me on the rite track for this to happen. last how long before I physically see a change occurr or is that different for everyone also?
Thank you
Bob Smith
if you're serious about it than you won't have any hamburger and fries...plan looks alright...did you adjust tyour wts plan as discussed above??...benefits could come quickly or take longer depending on the person but just be consistent andf they will come...if nothing has happened in 6- 8 weeks, you're doing something wrong