Need a better routine..

S

Scorpio87

New member
Hi everyone,

I am 23 years old, and weight about 278 pounds. I am looking to lose a considerable amount of weight. I used to be a lot thinner, and would like to get back to where I was. I have somewhat of a plan in place and would like some feedback, if possible. I've broken down my weightloss into these milestones/goals:

250 (28 pounds)
225 (53 pounds)
200 (78 pounds)
180 (98 pounds)
160 (118 pounds)

At this point, I think it wold be good for me to reevaluate how I feel and see if I want to lose more. I know that 160 is still above a healthy BMI, but I'm not sure if going lower than this would be realistic for my body.

In order to accomplish this, I'd like to try and stick to eating 1200-1600 calories per day. I am usually okay to sticking to this, and I've also gotten really good at trying to plan my meals ahead when eating out with friends.... but if I have a day where I am not very busy and stuck at home all day then I tend to want to overeat. Any suggestions on how to get away from this habit?

I think I am being realistic in my timeline too. I think I can be down to 160 by June 2011. I know that it will take time, so I'm trying to accept that from now so that it doesn't dissolve my motivation.

The other problem I have is with working out. I have a hard time motivating myself to go, but once I go then I can go consistently. It's when my schedule gets messed up, I lose my motivation again. Any tips to prevent this? Also, what is a good fitness program to start? I was hoping to do 20-30 min. of cardio 3x a week, and then about the same for strength exercises. I was also going to try to do 2 yoga classes each week. Am I missing anything? Am I doing too little/too much?

Thanks in advance for any comments/suggestions/tips. :)
 
1200-1600 calories per day is not enough. Maybe when you get down close to 160 it will be, but for now you will need more. A reasonable starting point is usually about 10 times your weight in pounds, then adjust as needed to lose about 1% per week.
 
Your calories are way too low. If you eat at that level of calories right now, where are you going to go when you hit a stall? And you will hit a stall as your metabolism slows down - adapts - and you find it harder and harder to lose weight.

Also with all respect to the poster above, an hour of cardio is not necessary if you're doing the proper amount and type of weight lifting and/or strength training. 10 mins of basic low level arm stuff isn't a solid weight lifting program and won't do anything for you.

Read the sticky post in the exercise area called "The Conceptual Side of Weight Lifting" and it'll explain a lot about how full body movements and emphasizing solid lifting will do far more for you than an hour of cardio.

You could get the results you want - and maybe faster - by eating a balanced diet of proteins, veggies, complex carbs, healthy fats, and fruits (in that order pretty much) and combining that with 3 days a week of solid weight lifting, and filling in around that with 20-30 mins of cardio on alternate days (or post lifting if you have the energy).
 
Good Luck!

Kara, I train so much cardio for endurance, as in Endurance Racing. Gotta run!
 
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For me, the point isn't strength, it's being toned. Last thing I want is bulk
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Apparently you've fallen for one of the biggest myths in fitness.

Women don't "bulk" from proper, balanced weight lifting. We dont' have the testosterone to build muscles in that way. And toning is a myth. There's no such thing.

The 10 mins of weight lifting you're doing is next to useless. It doesn't build muscle, and you're not providing any balance between your upper body and lower body. Doing 50 crunches a day - at any time - is just working one single set of core muscles. There are 4 other groups of ab/core muscles that are being neglected and unbalanced by limiting yourself to 50 crunches.

I'd strongly suggest you read the sticky post in the exercise area called "The Conceptual Side of Weight Lifting". It will explain a lot to you about the REAL side of weight lifting and not the silly myths that get spread around.

And you're right - whatever works for you. But for most people thinking about doing an hour + of cardio every single day, 7 days a week, is totally overwhelming and makes them want to quit before they begin. The truth is you don't need that amount of cardio. If it's what you choose to do and it works for you and you're happy with the results, then awesome. I mean that sincerely. But telling someone that it's what they HAVE to do ... that's simply not true.
 
Racer_X said:
I've lost 114-ish pounds (gotta update my ticker in my .sig, I'm on a bit of a plateau this week). I don't think 20-30min of cardio 3x a week is enough. Others may disagree.
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Kara,

Never mentioned anyone HAD to do anything. Reread what I wrote - I've helpfully highlighted some of the relevant part - and I mean that as a admin of several boards to another admin.

I don't think the 10 min isn't doing anything, I surely do have the opinion that, when warm after cycling and before elliptical, it has quite an effect on my remaining workout. But whatever. I posted my experience.

The point was, she's not eating enough (in my opinion, shared with you, apparently), and that more cardio, coupled with weights (go read my other posts, too, it's a theme) are probably indicated.

Nowhere did I say she 'had' to do this.

You're a bit sensitive and seeing things in shadows, I think, Kara.

Anyway, I gotta go. See ya, and good luck!
 
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Great Buddy, you are going in right direction. You have set a goal for yourself and you gonna be accomplish this. This keeps you and your healthy.
 
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