need to lose around 40 pounds

[pom99]

need to lose around 30 pounds. advice on workout

Hello everybody, I am new to this forum and this is my first post.
I am 5.8" and I weight 181 pounds. ( 82 kilos) My ideal weight should be around 149 pounds.(68 kilos) I used to be 149 pounds but had a hernia surgery two years back after which I started putting on weight. I am a reporter by profession so my work hours and eating habits are also not great. Of late I am trying to work on my diet and have started jumping rope and doing some free hand exercises. I am not in a position to join a gym or set up a home gym.so do you think this will be enough to lose weight in a few months ? Should I add weight training to my workout? I can buy dumbbells and a stability ball if need be. I want a well toned body ( which i used to have prior to my surgery). how much weight would be healthy to lose per month ?

I currently do HIIT ( I think it is so) . my workout is given below
5 minutes of warmup - jumping rope.
1 minute of very fast jumping rope and 30 secs break. Again 1 min of very fast skipping and 30 secs break. This is repeated for 10 minutes. then 1 min rest and few body weight situps. ( i have started a week back so still building up my stamina.)

would this be enough or what more should I do as i build my stamina ? Thanks .

 

[Steve]

Hello everybody, I am new to this forum and this is my first post.

Welcome to the forum

I am 5.8" and I weight 181 pounds. ( 82 kilos) My ideal weight should be around 149 pounds.(68 kilos) I used to be 149 pounds but had a hernia surgery two years back after which I started putting on weight.

So you want to lose 32 lbs. There are 3500 calories in 1 pound of fat. So in total, you want to lose 112,000 calories.

That requires you to be eating less calories than your body needs each day. To ensure this, you'd obviously need to find your maintenance point, which is the point where calories in equal calories out, thus resulting in zero weight gain or loss.

There's a bunch of ways you can find that but keeping is simple, I'd simply multiply your current weight by 13 or so. That would put your maintenance at 2400 calories per day.

A general rule of thumb for safe rates of weight loss is 1% of total body weight per week. This puts you at about 2 lbs per week, slightly less. Keep in mind this is a very big ballpark. There will be weeks you lose more than that... there will be weeks you lose less than that... even if things are dialed in perfectly which they rarely are. Also keep in mind as you lose weight, the expected rates of weight loss will reduce. It's important to manage your expectations.

Two pounds per week equals 7000 calories lost. In order to lose 112,000 calories, it'd take 16 weeks based on the above numbers.

A 7000 calorie weekly deficit would require a 1000 calorie daily deficit which would put you at about 1400. That's a bit extreme in my opinion, but not totally off the wall. Restrictive, rigid approaches tend to cause temporary progress.

If you shot for 1 lb loss per week, which I don't see a problem in, that would require a 3500 calorie deficit per week, or put differently, a 500 calorie per day deficit, putting you in the 1800 to 1900 calories per day range.

Hopefully I'm not confusing you!

I am a reporter by profession so my work hours and eating habits are also not great.

Obviously something needs to change if you're going to be successful permanently. You're not going to change careers so you're going to have to learn to better manage your lifestyle with your career. There's always a work around but it general requires breaking old, bad habits associated with the decisions you make with work as well as traveling outside your comfort zone.

Of late I am trying to work on my diet and have started jumping rope and doing some free hand exercises.

What are free hand exercises?

I am not in a position to join a gym or set up a home gym.so do you think this will be enough to lose weight in a few months ?

That can't be answered based on the info you've given us. As noted above, a calorie deficit is what's required to lose weight. You can do all the exercise in the world but if you're not in a calorie deficit, you're not going to lose weight.

As a side note, obviously calories aren't the only factor that needs consideration. What comprises those calories is also extremely important. 2000 calories of candy is going to have drastically different outcomes in terms of body composition that 2000 calories of chicken breast and broccoli.

Should I add weight training to my workout? I can buy dumbbells and a stability ball if need be. I want a well toned body ( which i used to have prior to my surgery). how much weight would be healthy to lose per month ?

Weight training would be a good idea. It's a great stimulus for your body telling it to keep muscle while dieting. That in a nutshell is what generates leanness; losing fat while keeping muscle. This is why it's important to decipher between losing weight vs. losing fat.

You could use your own body weight for now. There are a ton of calisthenics you can do from home. Just search for calisthenic or body weight exercises on google.

A decent site is .

 

[pom99]

What are free hand exercises?

I meant training without weights I was doing a few mountain climbers and mountain jumpers along with my jumping rope workout.

 

[pom99]

What are free hand exercises?

I meant training without weights I was doing a few mountain climbers and mountain jumpers along with my jumping rope workout.

 

[ezdihar]

hi

I am 163 Centimeter and I weight 73 kg and I want to Loss 10 kg . Many fats and obesity in the middle of my stomach .Is there a treatment to help resolve this problem, and weight loss

 

[pom99]

note to edzihar

I am 163 Centimeter and I weight 73 kg and I want to Loss 10 kg . Many fats and obesity in the middle of my stomach .Is there a treatment to help resolve this problem, and weight loss

i would like to politely tell you ezdihar that you cant start a topic within someone else's topic. Your question has to be posted independently and then you will get replies for it. thanks .

 

[sexymum]

Hello everybody, I am new to this forum and this is my first post.
I am 5.8" and I weight 181 pounds. ( 82 kilos) My ideal weight should be around 149 pounds.(68 kilos) I used to be 149 pounds but had a hernia surgery two years back after which I started putting on weight. I am a reporter by profession so my work hours and eating habits are also not great. Of late I am trying to work on my diet and have started jumping rope and doing some free hand exercises. I am not in a position to join a gym or set up a home gym.so do you think this will be enough to lose weight in a few months ? Should I add weight training to my workout? I can buy dumbbells and a stability ball if need be. I want a well toned body ( which i used to have prior to my surgery). how much weight would be healthy to lose per month ?

I currently do HIIT ( I think it is so) . my workout is given below
5 minutes of warmup - jumping rope.
1 minute of very fast jumping rope and 30 secs break. Again 1 min of very fast skipping and 30 secs break. This is repeated for 10 minutes. then 1 min rest and few body weight situps. ( i have started a week back so still building up my stamina.)

would this be enough or what more should I do as i build my stamina ? Thanks .

Hi, Is not right just doing exercise as you must know your body condition. First of all you did not mention your sex. If you r a female then alot of reasons you gain weight.

 

[pom99]

Hi, Is not right just doing exercise as you must know your body condition. First of all you did not mention your sex. If you r a female then alot of reasons you gain weight.

I am male. what do you mean when you say body condition ? I am not in much of a shape now. trying to build up stamina by trying to jump rope continuously for 5 minutes. After which i will proceed to the routine given above.
do let me know about your thoughts

 

[KaraCooks]

With all respect to sexymum, her post makes no sense.

Go back and reread Steve's post again and you'll find that it gives you the best advice on what you're trying to achieve.

To answer your very direct question: How much weight would be healthy to lose per month? The general guideline is that a healthy rate of loss is about 1% of your overall body weight per week is what you should aim for. If you're very overweight, you might lose more at first. If you're closer to an "ideal" weight, then you might lose more slowly. But healthy and safe? About 1% total. So for you that would be somewhere between 1.5 and 2.0 lbs per week.

 

[pom99]

New schedule. your thoughts please

With all respect to sexymum, her post makes no sense.

Go back and reread Steve's post again and you'll find that it gives you the best advice on what you're trying to achieve.

To answer your very direct question: How much weight would be healthy to lose per month? The general guideline is that a healthy rate of loss is about 1% of your overall body weight per week is what you should aim for. If you're very overweight, you might lose more at first. If you're closer to an "ideal" weight, then you might lose more slowly. But healthy and safe? About 1% total. So for you that would be somewhere between 1.5 and 2.0 lbs per week.

I went for to visit my doc and he told me to follow a schedule which will benefit me and I can follow in the long run. So he tells me to lose 1 Kilogram weight every month . So in fifteen 15 months i will be back in shape he says and then i can start doing high intensity exercises. He said that if I start doing any high intensity exercise like jumping rope which I am doing now , my knees will go for a toss and by age of 40 i will suffer from arthritis. So he asked me not o do high intensity exercise like weights or jumping rope but simply brisk walk for 45 minutes a day and follow a particular diet. any thoughts on it ?

 

[KaraCooks]

Ok, I have to say right up front that I am not a doctor or a professional. What I'm going to say is based on my research and experience. If you choose to follow my advice (any or all of it) please be aware of that right up front.

That said, I've lost 80lbs in a healthy and sustainable way and maintained that for 18 months. I've done a LOT of research and can provide you with links to information from reputable sites to back up what I believe to be correct. One of the many things I've found is that the average family doctor knows f-all about losing weight, exercising, and especially about lifting weights.

First of all, I think his estimate of what you can lose is extremely conservative. The general rule is that a healthy and sustainable rate of weight loss is around 1% of your bodyweight per week (on average). That means for you, you could safely lose about 1.8 lbs per week - or about .8 kg per week. You might not *always* lose that each week, but it usually will average out at about that.

That said, I have a HUGE problem with what he told you about exercise.

he says and then i can start doing high intensity exercises. He said that if I start doing any high intensity exercise like jumping rope which I am doing now , my knees will go for a toss and by age of 40 i will suffer from arthritis. So he asked me not o do high intensity exercise like weights or jumping rope but simply brisk walk for 45 minutes a day and follow a particular diet.

Unless you have bad knees to begin with, jumping rope or running is generally not going to cause you problems and certainly not going to make you develop arthritis. Lifting weights is also not going to cause you knee problems or cause arthritis. In fact lifting weights builds bone density, strengthens muscles and tendons, and helps PREVENT joint problems. Any doctor who tells you that lifting weights (if you're an otherwise healthy but overweight adult) is unhealthy or will cause problems is full of crap and needs to go back to school.

Obviously if you do it wrong you can hurt yourself, but that's true of any physical exertion. You want to make sure you're doing it right, using good form, and not over stressing yourself to begin with.

That said, if you are very out of shape, you don't want to jump right into high-intensity, high-impact stuff. Obviously you want to start with what you're capable of and move up from there. If you are already jumping rope and doing well with it, there is no reason you shouldn't keep doing it. If you're not seeing any knee problems from it, feeling any pain or discomfort, then you should be fine.

Adding in some good leg strengthening exercises like squats, lunges, and stepups will help strengthen your leg muscles as well, which helps reinforce the joints.

And just as a point of reference, I am 4" shorter than you and weigh 170 to your 180. Keep that comparison in mind. I run, jump rope, and lift weights (and lift heavy) and have been since I weighed over 200 lbs. I'm 41 and I don't have arthritis in my knees or joint damage or knee pain. There is no reason that you, at your height and weight, can't start lifting weights now and adding good, solid body resistance training into your routine.

I don't want to come right out and say your dr is full of it ... because like I said, I'm not a pro. But ... honestly? He's full of it. Do your research and don't just take my word for it. And keep in mind that I'm talking about all of this from the perspective of someone who is overweight but otherwise healthy. If you already have knee problems or joint problems or arthritis, then other conditions may apply.

 

[pom99]

Re: Kara

Thanks for your views Kara. You sound mighty pissed.
Even I was taken aback at the talk of losing 1 kilo per month. The doc said that is the natural and safe way to do it. He said that because I am 15 kilos or 32 pounds overweight, whenever I am jumping rope, I am putting unnecessary pressure on my knee joints as the body is overweight which is bad for my knees in the long run.


I am 25, male and so far have had no history of bad knees. Though I guess, skipping on a concrete floor is not the best idea. ( I have been doing that since last week ) and have a uneasy pain in my knees. But having said that, I am focusing on simple bodyweight exercises to lose weight initially.So maybe i will stop jumping rope. I jump rope for non stop 3 minutes now and my goal was to jump for 5 minutes. So lets see how things go. You said you can provide me links of useful sites or articles. That would be a great help. Thanks a lot.