Advice please!!

[AndrewStewart]

AHello,

Andrew here. New member. I'm 35 years old and I weight 92 kilos. I am 176 tall. Two and two together makes overweight!

I'm starting a new regime tomorrow. I'm wanting to improve my health and lose weight. I have just bought an exercise bike and I have two 1kilo weights.

I'm thinking of doing 20mins on the bike each morning before shower and work. I will also do some exercises from the net with the weights.

Can someone please advise if there is anything else I need to do and if so where I can find further information and guidance?? I don't want to look like a body builder etc just to slim down and take some pressure off my heart...

Thank you so much inadvance,

Andrew.

 

[finerhealth]

Your BMI is 29.97

Your Resting Calorie is 1947 Kcal

Your Total Energy Expenditure is 2724 Kcal


Your Healthy Calorie required for losing weight in a healthy way is = 2180 kcal.


I must mention that calorie is not the most important part.


I need to tell you that exercise is not everything. The interesting part of our body is that the percentage of calorie burnt in a day only by sleeping or resting is 70% to 80%. The rest 20% to 30% is burnt in the whole day.....by doing EVERYTHING INCLUDING EXERCISE...



The above is the calorie part. Now let's talk about nutrition. You must eat healthy food. The foods which are healthy for you. Specifically for you. According to your metabolism type. search "metabolism typing" in google and look for a series of question that'll find your metabolism. You have to eat accordingly. Only then your body will metabolize your food properly and you'll lose weight.


Now the last funny thing.........in weight loss, the effect of nutrition is 80% and exercise is only 20%. But this 20% is very important to make that 80% effective.


I hope I didn't bore you.


Wish you a finer health.

 

[PLB]

Here is a great article written by one of the mods of this forum... it's long but it's well worth the read:


http://body-improvements.com/resources/eat/


As for exercise, try to build up to at least 30 mins of aerobic (cardio) activity almost every day, if you can do more, that's even better! As for weight training, aim for 3 non-consecutive days per week, of at least 30 mins and try to do a full body workout if possible.

 

[PrsnlTrainer]

You can add a longer exercise to your weekly schedule. I posted a similar answer to other thread. I will paste it here too. If you like to use exercise bike, it is good idea do longer workouts while watching your favorite TV program or favorite movie. Time will fly and you will not count minutes.

Do a longer walk or walk/jog-combination at Saturday or Sunday. At your level, it can be as long as >90 minutes. Longer trainings will teach your body to use fat as energy source. Your muscle cells are filled by carbohydrate. Your muscles will burn this carbohydrate first. After 60-90 minutes your body is turned to use more fat. This will stat your fat metabolism to act more actively. The activation of fat metabolism is a very slow process. You must empty your carbohydrate storage first to activate your fat metabolism properly. When starting this kind of weekly long trainings, you might feel yourself tired, but after 3-4 weeks your body will accustomed to it. You will be surprised how your body starts to use fat as energy source. Now your daily gym workouts does not activate this metabolism properly.



I guess you have some parks or outdoors at your hometown where you can do these weekend trainings. Time will fly while walking or jogging in the woods. Select soft grounds (tracks or gravel roads). Avoid tarmac.



You should have a easy recovery day at day after this kind of long exercise.