Will this get me in shape?

SailorSam

stephen77 wrote: »

I would up your work out from 3 days a week to 7 if you can.
More and more.
Even go for a run when you get up a empty stomach.

Then do more weights & gym after work.

Its 1 month of pushing yourselves to make quick gains. I would not recommend doing this all year as its to much work.

I missed going to the gym again today.
Thats 10 years in a row now.

pointsguy

You need to add fish on your diet. Or Pasta and some fruits.

stephen77

flissh wrote: »

Not sure you should push this hard. I think you risk injury if you do. You should increase your workouts gradually and would need to fuel properly for them. Just my opinion, i'm not an expert, I go by what I read and what p.trainer has told me in the past.

As for food, I agree with the others, ditch the special k. What a con that is. just a way of eating more sugar.

I would swap the low fat yoghurt for full fat, eat meat & veg, limit the carbs. Eat berries with your yoghurt, limit other fruits to reduce sugar in the form of fructose. Try to eat proper food, so no processed junk. Cook for yourself from scratch and cut out sugar.

Your be fine for a short while. You may be tired and feeling DOMS a lot.
But your not over train in 4 weeks.

Short deadline = hard training.
Once holiday is over you can drop it.

StuC75

Push to do more at the gym - cardio work will help. when you are at the gym how much time is spent working out and how much switching machines..

Cycling everyday has really done the job for me (average about 30/40k per day, usually Monday to Friday) but as its worked around my commute to work and home its not added any time to my working day.. Find a way for measuring what you are doing \ burning - I used strava app on mobile phone and a Bluetooth hrm to measure the intensity.

I also stuck to logging everything that I was eating (for a while) into MyFitnessPal - I found that interesting to see where my nutrition was coming from - and work out what the bad habits were..

The level of monitoring exercise and eating makes you more aware and less is to chance - you can see where good work is being undone..

The scales say that Ive lost about 8lb in about 7 weeks, but I have lost inches on the waist, and firming up everywhere - so theres an element of fat off , muscle on..

For convenience I also went with Meal replacement shakes for breakfast (usn dietfuel), with one on an afternoon before a long ride home after work. this is just Monday to Fridays and I find that it helps me avoid the wrong choice in food choices (cooked breakfast say and choc bars)..

belfastgirl23

Well to be fair it kind of depends on how much you have to lose. If you're 20 stone then losing the first stone will be pretty easy, if you cut down at all the weight will drop off. But if you're 6 foot tall and 10 stone and already lean then it would be very tricky.

If I were you I'd focus on eating higher protein and fat and lower carb, and working out more, particularly weight training. This is the best combination for weight loss which is sustainable longer term.

What you've suggested here would leave me eating my own arm off by the way. It's nowhere near enough and so carb heavy your blood sugar will be all over the place. Similarly I'd focus on doing the right things for weight loss rather than having a goal and date.

Good luck!

Gra76

My typical day looks similar to this:

Breakfast - Low fat yoghurt and blueberries
Mid morning - Handful of mixed nuts
Lunch - Chicken (or other protein source) salad (no dressing)
Mid afternoon - Handful of mixed nuts
Tea - Oven baked salmon fillets and veg or a homemade Beef stew rammed with veg
Mid evening - Handful of mixed nuts

That's been good enough to drop me down to what my PT suggests is my 'natural weight' of around 11st 7lbs. I weight train 3 times a week (Monday, Wednesday, Friday) and do a cardio session at some point during the weekend, usually Saturday morning.

I won't pretend I 'behave' every weekend because I like to have a treat most weekends, but I'm good at sticking to the plan during the week. I tend to drop and put back on anywhere between 2lbs and 4lbs in a typical week depending on the level I've 'misbehaved' at the weekend.

Kendall80

There might be lots of sugar in those low fat yoghurts but yes if you could stick to that plan you'd likely lose weight. Not in a healthy manner though as others have stated. More vitamins and minerals would be needed. I have an unhealthy aversion to vegetables so I need to take multivitamins/mineral supplements.


In terms of exercise you might want to stop any heavy weights work. Muscle is heavy. Stick to cardio in the gym and as someone above suggested, cycling as much as possible at a good intensity.

fairy_lights

How much do you currently weight, OP?

StrugglingYouth

daz69kay wrote: »

BREAKFAST : Natural low fat yoghurt over my special K adding grapes
LUNCH : Natural low fat yoghurt over my special K adding other fruit.
EVENING MEAL : Chicken breast & rice.

I go gym Monday , Wednesday and Friday. 70% Cardio and 30% weight machines.

Basically what you eat is sugar for breakfast and lunch. Cereal is filled with it. The 'low fat' yoghurt options have more sugar than the normal versions, they have to replace the flavour with something.

Breakfast - ditch all the cereal, swap for porridge + fruit.

Lunch - Tuna salad would be ideal.

Evening meal - Use brown/wholegrain rice if you can, bulk it out with green vegetables. Avoid potatoes this late in the day.

UKTigerlily

Kendall80 wrote: »

There might be lots of sugar in those low fat yoghurts but yes if you could stick to that plan you'd likely lose weight. Not in a healthy manner though as others have stated. More vitamins and minerals would be needed. I have an unhealthy aversion to vegetables so I need to take multivitamins/mineral supplements.


In terms of exercise you might want to stop any heavy weights work. Muscle is heavy. Stick to cardio in the gym and as someone above suggested, cycling as much as possible at a good intensity.

A pound of muscle weights the exact same as a pound of fat but is denser so you look smaller. Muscle speeds the metabolism and gives definition ('toned' or 'ripped')

Lifting weights will burn calories even after you stop exercising! I've gained muscle this year and look much better for it and the weight loss.

I'd change the gym routine if you haven't in a while, even if just increasing reps or sets or weight. If you want cardio try HIIT classes if they have them. I'd definitely avoid the Special K 'diet', no need to eat things like that or take meal replacement shakes etc

As someone said, if you're already lean and close to a good weight it's very different to someone like me who had a huge amount to shift x