Hi-Advice

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United1

New member
Hi

I'm 18 years old, male, 5'8 and 14 stone and am trying really hard to loose weight although i am finding it quite difficult. In that i find it hard to keep to my schedule also i find that i am an emotional eater i've tried to stop but i can't seem to break this habit.

The thing is i'm quite fit as it is, its just my weight which is a problem. Like i often play football and other sports with my friends and find that i can keep up with them stamina wise if not run as fast as they can. Or at the gym i can beat my brother who is, if anything, underweight for his height.

Usually exercise wise in a typical week i do:
martial arts 2*1.5 hour sesions
football 2*35 minute sessions
Cross trainer*3*40 minute sessions
rower 3*20 minute sessions
weights £*30 minute sessions

Usually i try to keep to this schedule eating wise
7.15 - cereal
10.25- apple
12.15- sandwich, crisps
2.15- orange
5- bannana
7.30-dinner

The problem is that i can't seem to stop myself sneaking in a chocolate or two or other bad food such as muffins etc even when i'm not hungry or anything. I guess its my sef restraint thats the problem.

I was wondering what you guys thought about my exercise schedule and what i eat etc? any help would be much appreciated
 
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Hi, have you had your percentage of body fat tested? It may not be so bad. 14 stone, lets see thats... 4 times four, 16, carry the 1...about 196lbs.

So your body mass index is nearly 30, putting you in the "overweight" range but not "obese" clinically.

You are already active and fit so all you need to do is eat less. The ways to do that are to eat smaller portions or eat less calorie-dense foods or better, some combination of the two.

It's probably best to go through the exercise of calculating how many calories you need to eat and then to keep a log of what you are eating so you can see where the pitfalls are. If you do it for a week you should gain some insight.

I wouldn't go on a real low calorie diet, instead find an online calculator and plug in the weight you want to be and try eating that number of calories and keeping or increasing your present activity level. That's what I'm doing and it's working. It's not the fastest way to lose weight, but it is sensible.

You should be fine!

David C
 
United said:
Usually exercise wise in a typical week i do:
martial arts 2*1.5 hour sesions
football 2*35 minute sessions
Cross trainer*3*40 minute sessions
rower 3*20 minute sessions
weights £*30 minute sessions

Usually i try to keep to this schedule eating wise
7.15 - cereal
10.25- apple
12.15- sandwich, crisps
2.15- orange
5- bannana
7.30-dinner

The problem is that i can't seem to stop myself sneaking in a chocolate or two or other bad food such as muffins
Click to expand...

If I were eating that little of food, I would be sneaking in more than a muffin. Do you have a account? If not, I want you to sign up (free) and plug those foods in and see how many calories you're eating each day. Thats step 1.

I like your variety in the workout plan. Martial arts is a great way to burn calories and have fun doing it. I see you mentioned 30 minutes of weights, can you go into more detail there? IMO weights are the most important part of effectively losing weight.

Ill be waiting your response.
 
tonymcclellan said:
If I were eating that little of food, I would be sneaking in more than a muffin. Do you have a account? If not, I want you to sign up (free) and plug those foods in and see how many calories you're eating each day. Thats step 1.

I like your variety in the workout plan. Martial arts is a great way to burn calories and have fun doing it. I see you mentioned 30 minutes of weights, can you go into more detail there? IMO weights are the most important part of effectively losing weight.

Ill be waiting your response.
Click to expand...

Hey, thanks for the responses guys.

Well i try to vary the weights when i do them. Usually one day i'll work on my chest, doing bench press etc as well as shoulders, back, arms etc. Then on other days i'll work on my legs, stomach etc. Actually i'm really happy with how my leg muscles are coming as i can now lift 180kg using my leg muscles.

Thing is that i don't just sneak in one or two foods that i shouldn't, when i do it say 3 times a week or so i go quite overboard and i'm not even really hungry to be honest i just can't stop myself.

However i am getting slowly better and have found that if i try and incorporate more activiies in the day, such as gong out more it helps. somewhat makes me wish college was still on as that keeps me occupied most the day.

Also i'm trying to work harder to stick to me exercise schedule but i do find it quite difficult to stick too.

Do you have any advice for weight training? I've also be told that it is very effective for losing weight.
 
So you kind of have an upper lower split program going from the looks of it. I would suggest more food for your activity level. I find that lifting for strength really helps in my martial arts training, which is brazillian ju jitsu.

You cant effectively lose weight if you're not eating. An easy calculation is bodyweight multiplied by your weight in pounds. Thats a good estimate of your calorie needs.

Check out ExRx (Exercise Prescription) on the Net for some exercise videos.
 
In addition to what has already been said, I'd like to add that you should seriously look at upping your protein intake. This will help you in a number of ways.

First, protein will help your metabolism directly because the body actually burns more calories to break down and process protein than it does carbs or fat. This is why I always recommend trying to get a quality protein source with each meal.

Also, protein helps your metabolism indirectly by aiding in muscle repair and growth through amino acids. Muscle is always a good thing when trying to shed a few pounds of bodyfat.

There are also several other reasons why protein can help you shed bodyfat, but those are the two big ones.

Hope this helps.


Matt
 
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