Jogging, skipping, basketball and golfing

W

Wayneous

New member
Hi all
As my double chin gets bigger everyday, I have made a decision to have regular exercises through out the week as well as a better diet.

I have lost 1 kg this week for jogging 35mins a day, 3 mins of skipping and played 2 games of golf at the golf range. This sunday I will be playing basketball.

I have my regular breakfast and I eat lightly for lunch so I don't feel sleepy while working in the afternoon. At night, I just few few piece of toast and fruit (that's all).

It seems to work for me right now but it really depends how long I can stay in this routine. These exercise are no problems for me but just the tempetation of the yummy foods for lunch and dinner.

Sometimes I just have some low fat no flavor biscuits for lunch with lots of water, but there are a lot of carbs right?

I just can't lose weight by exercising, a perfect diet is needed.

need to lose between 5-7kgs to get back in shape. 1kg per week isn't too difficult.

As I need a lot of energy through out the day, breakfast is the only meal I dare to eat normally.

Any thoughts?

Wayne
 
First of all your intentions are good, but to lose weight you need more structure in your diet and exercise.

Your weight, height, age, current level of fitness, a complete run down of exactly everything you eat/drink the course of an average day, and a run down of your workout routine would help us make a better assessment.
 
KissMyHuman said:
First of all your intentions are good, but to lose weight you need more structure in your diet and exercise.

Your weight, height, age, current level of fitness, a complete run down of exactly everything you eat/drink the course of an average day, and a run down of your workout routine would help us make a better assessment.
Click to expand...

Hi there
I am 24, 173cm and 70kg.
I want to get to 62-65kg
not sure how to calculate my body fat.

Morning I eat a egg ham sandwich
Lunch I just grab whatever is available because I am at different area.
I exercise most of the time after work.
Dinner now days is just an apple and few low fat biscuits.
I drink a lot of water through out the day.
Mon to fri will be jogging and skipping
I play basketball on sundays.
Let me know if you need anymore info
Cheers
 
Well a quick run through of your diet brings the result of maybe 1100 calories, and thats on the high end as I'm guessing for lunch you're picking up a standard fast food meal. Your BMR, basal metabolic rate or the amount of energy you burn in a day just by living, is around 2,200-2,400 calories. This deficit is too low and will slow your metabolism to adapt.

To lose a kilo of fat, you're looking at about 7700 calories. I would suggest creating a deficit of 500 calories in your diet and burning 500 calories during exercise each day. This allows for the reduction of 7000 calories a week, or close to a kilo of fat.

Diet is about 80% of weight loss. I would completely restructure your diet to be healthy and balanced, eating about 5-6 small meals a day.

I would also look into interval or HIIT cardio rather than jogging or skipping. While it shortens your cardio workout, it burns the majority of it's calories during the 24-36 hours your body is recovering from it. You also need some structured weight training program.

My suggested workout for you:
Interval jogging on Monday, Wednesday, and Friday
5 min warm up
(1 min moderately high intensity jogging followed by 2 mins walking/jogging) x5
5 min cool down
25 mins total

Weight training Tuesday, Thursday, Saturday
Exercises that work out large muscle groups. Things like squats, lunges, olympic lifts, etc.
30-45 mins

Now lets take a look at a sample diet:
Meal 1: Nonfat yogurt, whole wheat toast, poached egg, orange.
Meal 2: Granola bar, apple
Meal 3: Salad with chopped grilled chicken with low fat dressing
Meal 4: Glass of skim milk, carrot sticks & peanut butter
Meal 5: Portion of lean meat, whole grain rice, broccoli & red bell peppers

As you can see, you won't be starving. If you have any questions try posting in the "Harsh Truth" forum.
 
Hi there

I am not too sure about the Weight training that you said.
Exercises that work out large muscle groups. Things like squats, lunges, olympic lifts, etc. Do I need to do each of them few times up to 40mins? A bit confused.

One other think I forgot to mention, I drink 1 or 2 cups of wine at least 5 nights a week. Will that effect my weight in a long run?

Many thanks

Wayne
 
I would go ahead and ask in the "Harsh Truth" forum about designing a weight lifting plan for you. As I just recently really structured the weight training side of my workouts, I don't feel too confident giving you exact exercises and reps/sets.

As far as alcohol, it can definitely interfere with your weight loss. When alcohol is present in your system, your liver will process that before it will process and burn fat. Because alcohol causes frequent urination, you may become dehydrated to the point where you're body isn't getting enough water to really effectively burn fat. The ability to absorb B vitamins, among other nutrients, is a problem because the B vitamin group supports metabolism and fat loss as one of their functions. Also wine offers very little nutrients for the amount of calories it contains, green tea has been proven to contain far more powerful antioxidants. In the long run it may not hinder your weight if you're a regular exerciser with a good diet, but as you lose weight in the short term, it's not helping.
 
KissMyHuman said:
Now lets take a look at a sample diet:
Meal 1: Nonfat yogurt, whole wheat toast, poached egg, orange.
Meal 2: Granola bar, apple
Meal 3: Salad with chopped grilled chicken with low fat dressing
Meal 4: Glass of skim milk, carrot sticks & peanut butter
Meal 5: Portion of lean meat, whole grain rice, broccoli & red bell peppers
Click to expand...

KissMyHuman

While I can appreciate you trying to grow in knowledge on fitness and health I feel the need to interject that this is not the diet to go by for a sample.

There needs to be more solid protein sources for each meal and better fats.
You also have the largest meal at night time which energy wise (unless post workout is the last meal) isn't efficient.

For this poster they workout after work so a proper meal plan would be..

Meal 1-1 egg/3 egg whites, Oatmeal w/fruit
Meal 2-Pre-workout meal-Chicken, sweet potatoes,veggies
Meal 4-Post Workout-Protein shakes with Dextrose (or if no dextrose then a side of banana or other higher sugar fruit with low fiber and some quick oats)
Meal 4-Fish and Veggies
Meal 5-Low Fat Cottage Cheese and Peanut butter

Timing your post workout nutrition is important as well as proper complex carb timing and good fat placement. Skim milk is not a real great protein source on its own as it is not that high in protein and there is a lot of simple lactose sugar that goes along with it. In meal 2 there is no real protein at all. Every meal needs a solid complete protein source.
 
KissMyHuman said:
I would go ahead and ask in the "Harsh Truth" forum about designing a weight lifting plan for you. As I just recently really structured the weight training side of my workouts, I don't feel too confident giving you exact exercises and reps/sets.

As far as alcohol, it can definitely interfere with your weight loss. When alcohol is present in your system, your liver will process that before it will process and burn fat. Because alcohol causes frequent urination, you may become dehydrated to the point where you're body isn't getting enough water to really effectively burn fat. The ability to absorb B vitamins, among other nutrients, is a problem because the B vitamin group supports metabolism and fat loss as one of their functions. Also wine offers very little nutrients for the amount of calories it contains, green tea has been proven to contain far more powerful antioxidants. In the long run it may not hinder your weight if you're a regular exerciser with a good diet, but as you lose weight in the short term, it's not helping.
Click to expand...


Hey there
Thanks again for your response.
For sure wines won't do my weight any good in a short run as I need to lose 5-7kgs in 7 weeks.
I am a big fan of teas.. can earl grey tea be as effective as green tea?
 
This might be a stupid question, what if I just don't eat as that many meals?

This is exacly what I had today.

Breakfast: 2pieces of white toast with 2 slices of ham and eggs with chilli sauce.
Morning tea: Regular latte
Lunch: water and mastard chicken wrap
Dinner: Water and few low fat biscuits.

Can I not eat any of those cheese, potatoes or peanut butter? I hardly feel that hungry at night anymore.. my stomach has gone smaller for the past 2 weeks.
 
Wayneous said:
Can earl grey tea be as effective as green tea?
Click to expand...

Earl Grey is black tea flavored with bergamot oil. It is calorie free but black tea is also higher in caffeine so you may not want it as you main-I-drink-8-cups-a-day-of-it as caffeine is a diuretic and will cause you retain water weight more readily.
 
hi all
So far I have been eating sort of the same stuffs during the week.

I've lost from 71 to 70 to 69 now.
4 more weeks which means 4 more kgs.
Cut down so much fatty food and the exercise is working well for me.
I listen to educational audios while jogging which is also wonderful
 
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