| 6 months = 45 lbs
Posted: 6/2/2008 11:54:55 AM | | I made a commitment to myself to get back in great shape...not just loose some weight but actually make it a lifestyle. I am a muscular guy but it is mostly genetic. Right now I am 6'1" tall and I weigh in at 255. I want to loose 50 lbs. by Dec. 2 (6 months). I eat very healthy and exercise regularly (at least one hour of cardio a day through alternating running/walking, push-ups, and various other calisthenics in the early a.m.) My question oh fitness guru's...am I setting the bar too high for myself? Can I achieve those type of results in 6 months with only one hour of cardio a day? | |
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| 6 months = 45 lbs
Posted: 6/2/2008 2:16:40 PM | I don't think it's unrealistic, but I have never done it, so i can't speak from experience.
I have lost 20 Lbs and gained muscle on an off several times.
Obviously you know that diet and cardio are everything in loosing fat. If you loose weight to fast, you risk loosing muscle too I think.
I lost about 10Lbs in the first month of excersizing/eating better. I asked my doctor and he said that was a safe weight loss. From what I understand the first month or two are always most significant, as you loose water and fat.
Not sure if weight loss becomes harder after that -- I have certainly platued in my fat loss. I have another 15lbs to go and it's been slow going, so this month I'm dropping booze as the calories are insane.
I just read the other day that early morning cardio is less than ideal, something to with your cortisol levels being lower in the AM. | |
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| 6 months = 45 lbs
Posted: 6/2/2008 4:11:10 PM | From my own experience, twice, I can it's say very do-able, and do-able healthily.
I'm 6'3", wide-frame, was a "thick" 245 - 250 and got down to 195 - 200.
First time, I went pretty hard core (ovo-lacto-pesco?) vegetarian. The big caloric angle here, as in the second case, was not what I ate, but what I quit eating (all the crap, the high-calorie stuff, the booze, snacking!, etc). 1 Jan NY resolution to about June, -50 lbs, about 2 lbs/week on average. AND, HERESY, HERESY, NO EXERCISE!
Second time was Sep 06 to Sep 07, again -50 lbs, AND NO EXERCISE. Pretty much same formula.
Both efforts were anchored by a largish oat/seed/nut-based uncooked breakfast bowl with some fruit and cinnamon, as we've been discussing in other threads. Literally, "Made My Day" as a nutritional foundation.
Your exercise program sounds wonderful, keep it up. But you say you're +50 lbs, so the exercise didn't work out so well, did it?
You can achieve your -45 lbs in 6 months with diet alone, WITH NO EXERCISE. | |
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| 6 months = 45 lbs
Posted: 6/2/2008 4:15:35 PM | I have lost 32 pounds in 3 months... by eating less (I cut my portion sizes in half, cut down on sugars and fats but still ate what I wanted if i wanted it) and I did cardio for 45 minutes, 5 days a week. So it's certainly do-able.
I just read the other day that early morning cardio is less than ideal, something to with your cortisol levels being lower in the AM.
I've started working out in the early morning, due mostly to convenience, and I'm very curious about this, could you elaborate more or provide a link? Thanks. | |
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| 6 months = 45 lbs
Posted: 6/2/2008 5:20:55 PM | | I did exactly that amount in that time. (260 down to 215) Dec to May of this year. That is in the healthy weight loss spectrum of approximately <2lbs per week. It took approximately 1500 kcal a day intake, a stressful job with about 10km a day of walking inside, and 4 times a week of intensive cardio in the form of spin classes. Good luck | |
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| 6 months = 45 lbs
Posted: 6/2/2008 6:21:01 PM | | Counting calories usually doesn't work, it is hard to cut back on calories. It is easier to eat healthy, eat smaller meals more often. When a person eats every 2 hours 5 to 6 times a day their metabolism goes way up. I have lost 10 lbs just by eating every 2 hours. This does not include junk food. I still ate high carbs like white rice and still lose weight. "Diet" Yes...die... you feel pains.. I don't believe in diet's I believe in changing eating habits. Eating less is foolish you could be losing muscle mass. Let's say you lose 10 lbs by eating less part of it could be loss in muscle mass so it's not entirely losing fat. Whereas eating plenty but more often you won't be losing the muscle mass. | |
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| 6 months = 45 lbs
Posted: 6/2/2008 6:46:03 PM | | Physically it's do able, but it's still a high goal to meet, so don't kick yourself if you don't quite meet it at due date. | |
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| 6 months = 45 lbs
Posted: 6/3/2008 12:25:12 AM | | Maan, that's ~2lbs/wk, (depending on 45/50lbs,) and easily doable. Run a caloric deficit of 1k per day and you will hit your target. Keep pumping if you want to keep your muscle though. | |
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| 6 months = 45 lbs
Posted: 6/3/2008 5:31:39 AM | Certainly achieveable. Will take focus and effort, but you can achieve that healthily in that time frame. Make sure you keep your calorie consumption up- as mentioned, you are only aiming for a defecit of about 1000 calories a day and you should try and achieve this through exercise rather than restricting diet by too much.
The body responds differently to 3000 calories in, 4000 out than to 1000 in, 2000 out. The first feels better and is more maintainable- and you are less likely to be missing important elements of a healthy diet in the process. | |
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| 6 months = 45 lbs
Posted: 6/3/2008 10:53:12 AM | Very cool and reassuring ya'll. I have a family so early a.m. is the only "me" time I have available. This works to my benefit because my research suggest that early morning workouts are best because glycogen (your bodies main energy source) is in short supply. The limited supply of glycogen forces your body to tap into its secondary or reserve energy source; body fat. This effect will last for hours and will enhanced your daily regiment whether you sit at a desk or stack bails of straw in a barn. I need to research the food a little more. I've cut out a lot of the unhealthy snacks, soda, and other junk foods and substituted for vegies and fruits. Chips, steak, rice and potatoes are essential for me so I will have to find a way to cut way back there. For now, tuna, salmon, catfish, etc... have proved to be a great replacement so we'll see how it goes.
Appreciate all your help folks! | |
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| 6 months = 45 lbs
Posted: 6/3/2008 7:34:04 PM | Here is what I do. December 22nd I weighed 244, and since than I have been walking 3-6 miles a day 6 or 7 days a week. I am not just talking a walk where I am walking at a slow pace, I cruise. And I do this while at work. I have 2 fifteen minute breaks where I walk under a mile each, and eat lunch while working so I can walk a mile and a half during my 30 minute real lunch so to speak. I get to work 30 minutes before work and walk a mile and a half. Once I get home for the evening, I go out and walk another mile or so mood pending and chores pending.
Now here is how I really got to 217 where I am at now, I eat small portions about every 90 minutes, that way I never eat a lot. By the time dinner is ready I am hungry but not real hungry, that way I don't eat 3 times as much as I should. | |
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| 6 months = 45 lbs
Posted: 6/3/2008 8:04:36 PM | It's do able. I'd suggest changing around your cardio and weight training so you don't plateau. If you going to do anything in the morning you should stick to just cardio just before breakfast. Make sure you're eating up to 4 or 5 meals through out the day. Low in carb, high in protein. If you have the urge to snack, eat fruit, seeds and drink lots of water.
One hour of cardio should be good enough, anything more would just be over kill. Also taking a day off here and there would be ideal, as your body could get used to the exercise that you're doing which will result in plateauing. Changing up exercise routines and cardio is the best way of your body to go into "shock" which will give you best result. | |
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| 6 months = 45 lbs
Posted: 6/12/2008 7:19:30 PM | | I think that's achievable. I just started with a trainer 2 months ago and I've lost 30 lbs so far. My trainer did tell me that weight loss is 70% diet and 30% exercise. You might want some strength training in there as well since, by having more muscle, you're burning more fat. | |
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| 6 months = 45 lbs
Posted: 6/15/2008 8:28:10 PM | Yes, and in a healthy sense you can lose 10lbs per month without losing muscle....as a guy you are blessed since you will see results faster than a woman....
Cardio is the key, along with a low-fat diet....a good book is the T-factor diet or any Weight Watchers cookbook. | |
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| 6 months = 45 lbs
Posted: 6/15/2008 9:59:46 PM | Keep up with the exercise and keep a sensible diet. And weight should not be the only concern, it should be based off your bodyfat %(this is why diets alone fail for those wanting to lose weight when it should be a combination of calorie expenditure and a healthy intake of nutrition for the body). This is the sensible way to gauge results. Track it every month if you must, but keep it at that. Weight fluctuates every day, just stick to a plan and modify when your body has plateaued after a period of success.
Getting fit is hard work, but if you commit, you will achieve those goals!!!! | |
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| 6 months = 45 lbs
Posted: 6/16/2008 10:19:28 AM |
Obviously you know that diet and cardio are everything in loosing fat.
Cardio is the key.
Ummmmmmmm, no. "Cardio" is pretty much totally pointless. | |
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| 6 months = 45 lbs
Posted: 6/16/2008 10:20:51 AM | That is to say, what most people understand by "cardio," i.e. aerobic exercise.
Try doing sprints or tabata or something if you want to supplement your heavy weight training, but forget the jogging, you're not doing yourself any favours by including it. | |
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| 6 months = 45 lbs
Posted: 6/16/2008 2:37:40 PM | I think you'll take it off - men lose faster than women
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| 6 months = 45 lbs
Posted: 6/17/2008 2:05:07 AM | I think you'll take it off - men lose faster than women
Erm, what? If a women is in exactly the same ratio of a calorie deficit as the man, doing the same ratio of excercise and metabolic rate acounted for, then this is simply not true. | |
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| 6 months = 45 lbs
Posted: 6/17/2008 4:54:39 AM | Ibex
"men lose faster than women" "this is simply not true"
Give up. It's a hopeless, fruitless task.  | |
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| 6 months = 45 lbs
Posted: 6/18/2008 8:07:31 AM | | cardio helps with stamina in everyday rigors and only changes the weight itself ..it wont change body shape...you have to do resistance exercise to change the actual shape and define muscles...this is also how you rev up your metabolism itself... | |
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| 6 months = 45 lbs
Posted: 6/18/2008 2:14:53 PM | I've seen it with me own eyes - men have more muscle so how can we be equal???
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| 6 months = 45 lbs
Posted: 6/18/2008 4:04:24 PM | This is purely anectodotal, your one off observations have nothing to do with real science. My great grand father drank like a fish and smoked his lungs out, yet lived to 99 - does that mean that smoking and alcohol are good for you? No.
Being naturally more muscular has a minimal effect on fat loss. All you have to do is compensate in other areas to achieve the same fat loss as the male counterpart - as I had already pointed out in my previous post. | |
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