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Weight loss short term and long term plan.

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Ryanm8655
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2009/08/03 18:06:35 (permalink)
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Weight loss short term and long term plan.

I am looking to lose weight and my initial target is the end of this month as I am off on holiday, but it's also something I want to maintain long term.

I'm pretty much aware of the problem...I eat too much crap, drink a lot of alcohol and don't exercise enough. Sadly that was all a side effect of being at uni for the last year lol. 

I haven't been in what I would describe as good shape since I was about 15/16 though. I've been in ok shape and not fat but I've not had a 6 pack since then, basically since regularly drinking alcohol.

One thing that has made me seriously think about this is looking through old pictures, this time last year I looked like this (excuse the stupid pose):

To this:



It's kind of hard to tell from the second pic but I've put on a fair ammount especially in the gut...

The thing I really need advice with is what to do both diet and routine wise? I've never seriously attempted to lose weight before, the weight I am in the 1st picture was the lightest I had been for a coupe of years but that was partly due to a spinal syrinx causing weight loss as even then I had a poor diet and did no exercise. Even in the past I was one of those people who didn't really put weight on considering what I ate so I guess the toughest thing is discipline.

Due to being in a wheelchair due to an accident I can't really weigh myself regularly so any results are going to be by mirror/pictures. What kind of results can I achieve in one month? Long term I want to be losing bodyfat, and short term it'd be nice to have a flatter stomach and slimmer face.

Another short term goal I have is a tennis training camp on the 18th/19th august so want to get generally fit for that which should help.

I want to try and do 40/60 minutes of cardio a day, mostly on a mug of green tea first thing in the morning, but if I don't manage that then I'll do an hour in the afternoon/evening.

I do want to try and do some weights in the evenings to supplement the cardio eventually, and I play tennis once a week.

Diet wise I know about needing a calorie deficit but one thing that does concern me is the eating too little and meaning I put on a shedload of weight as soon as I eat normally again. I'm not looking to crash diet, I just want to do something that will lose weight as quickly as possible and then maintain that healthy weight.

So to summarise I have a few key dates for different goals:

18th/19th august
29th august (holiday)
September 30th (when I go back to uni)

What do you think is achievable by these dates? Also any general advice on the cardio/diet front or any advice in general much appreciated!

Thanks, Ryan.
#1

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    chisseled
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    Re:Weight loss short term and long term plan. 2009/08/04 08:58:18 (permalink)
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    Hey im going through a similar scenario... im trying to cut off loads of fat... ive just made a thread, maybe you could have a look at my routine / diet see if you could try it,, it aint perfect but its a rough guideline :)
    #2
    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/04 21:26:31 (permalink)
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    Kicked this all off today.

    Started the day with a mug of green tea.

    Off to the gym and did 30 minutes of cardio, then consumed 500ml of gatorade isotonic sports drink, followed by another 30 mins of cardio straight after. According to the machine I burnt 580 calories although how accurate that is god only knows, it was more than normal doing the same thing though (handbike).

    The day started late today so then had lunch after the gym. A jacket potato with a chicken tikka filling and salad on the side. Followed by a pack of sliced chicken breast pieces from sainsburys.

    Late afternoon I ate a lucozade protein bar thing, caramel flavour I think. This was a one off however.

    Went to the gym again at around 7pm. Did a ten minute warm up and then:
    3 sets of 10 bicep curls (12kg)
    3 sets of 10 one armed cable rows (7.5kg)
    1 set of 10 chest press (setting 10 on the cable machine)
    3 sets of 10 chest press (setting 12.5 on the cable machine)
    3 sets of 10 tricep extensions (12kgs)

    Consumed another gatorade isotonic sports drink throughout the work out.

    Post workout I had some mixed veg and 2 pieces of turkey steak cooked in a wok in a little olive oil with some paprika and black pepper.

    Any criticisms of this routine and diet? My main aim is to cut the fat.

    I would guess not enough carbs. In future I will eat a bowl of muesli with skimmed milk for breakfast and that is planned for after morning cardio.

    Thanks, Ryan.

    #3
    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/04 22:01:56 (permalink)
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    Waters fine it's just that I was feeling pretty empty after half an hour and probably wouldn't have managed the full hour on water alone. The weights session probably would have been fine without it, it was just because I was feeling a bit peckish when I got to the gym, so figured I'd need some kind of energy boost. 

    Definitely will eat breakfast in future. How is the muesli with skimmed milk? I guess some people will probably say not enough protein?

    The chicken tikka was a curry lol...not the best...it was from the sainsburys cafe as I had to buy a load of food in. If I do it again I'll go for the tuna and sweetcorn, although I'm going to make my own food as much as possible.

    How could I get more veg in? A bit of a stupid question I know lol, I guess I'm more after meal ideas. Most lunch times I'll be eating a jacket/sweet potato with some diced wok cooked turkey/chicken with something like paprika added for flavour. I guess I could just have some mixed veg on the side.

    I like some fish, especially cod and I love sea bass. Not too sure about Salmon, I'd probably like it cooked right. The main reason I go for chicken/turkey is the cost but I wouldn't mind a bit of fish as well.

    My cooking skills are pretty limited. I'm 21 and have lived on my own for a few years but have been pretty lazy in the cooking department hence why I need to cut lol! What could I do with fish?

    Cheers, Ryan.
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    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/04 22:42:16 (permalink)
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    The muesli I have at the moment is some waitrose fruit and nut muesli, it's nice but quite sweet so probably not the no sugar variety lol! Have got some wholewheat muesli to replace it though.

    Love scrambled egg so I'll try that some mornings too. 

    For veg I tend to just go for frozen mixed veg as that way it doesn't go off, plus it only takes 10 minutes in the pan to boil, is this ok? Occassionally I get the packets of ready prepared stir fry veg which just need chucking in the wok too.

    I'll definitely try pan frying some Salmon. Last time I had it I grilled it and it was a bit tasteless and too watery for my liking, plus I think I burnt part of it lol.

    I'll look out for cooked makerel too, is it cooked anyway in particular on the deli? I don't tend to be a fan of fishy fish, if that makes sense, hence liking white fish more but I'll give anything a try.

    Thanks, Ryan.
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    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/05 23:04:16 (permalink)
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    Today I did 2 cardio sessions, one 40 minute session fueled after a mug of green tea and some muesli with skimmed milk in the morning.

    I then had an 8oz sirloin steak with a grilled tomato, peas and mushrooms, plus chips for lunch. Not the best meal for a cut I shouldn't think but I left alot of the chips and my hand was kinda forced due to it being arranged last week. I guess it'd be better to avoid this on a cut and stick to jacket potatoes with salad and some white meat/tuna for lunch?

    I had 2 small turkey breasts with some cayenne chilli powder for flavour just before going to the gym and doing an hours cardio.

    After I had a Chicken and Bacon salad. I guess it would probably be better to avoid the bacon in future and the dressing as well? There wasn't a great deal of bacon but still.

    Went to the pub with mates and avoided and crap or booze which is amazing for me, felt left out when they all went for kebabs though lol!

    Is my diet along the right lines? Is there anything I'm maybe not eating enough of or too little of? I'm going for a kind of keto diet with minimal carbs and then one day a week cheat/loading of carbs.

    I've nominated that day to be a sunday as I love my roast dinner and yorkshire pudding. 

    Does this all sound ok?

    My plan routine wise is cardio every morning for 40 minutes to an hour. Then every other day do weights in the evening and on days I'm not doing weights a further cardio session. One cardio session a week will be tennis as I have coaching once a week but diet wise I'm going to treat that session the same as my morning cardio.

    Not sure what to do with weekend. Sundays I'm thinking of having as an off day, does this sound good? I'm not sure about saturday...perhaps just one cardio session?

    All advice/criticism/whatever much appreciated!

    Thanks, Ryan.
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    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/06 15:59:31 (permalink)
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    Had to do the cardio a bit laeter today as I had to wait in for delivery of a bed. 

    Again had green tea and muesli for breakfast. Did the cardio at about 1pm for an hour again. Broke it up into 2 lots of 30mins so I'd work harder. Had to stop halfway through the second 30mins to down some water as I felt a bit light headed, probably due to going much later than normal so not having as much food in my stomach.

    I was so hungry I actually had to stop at mcdonalds. Had a sweet chilli chicken deli thing just to tide me over until I got home as I felt a bit light headed on the way home.

    Going to have a sweet potato with turkey steak and some mixed veg in about an hour and then probably go to the gym at about 6.30.

    Does it all sound ok so far?

    Thanks, Ryan.
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    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/07 00:30:25 (permalink)
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    The healthy snacks thing is a good idea. Was thinking about getting some whey and incorporating that into the gaps in my diet.

    Just got home now. Had to go to a mates party after the gym so stopped off at sainsburys and got some shopping and grabbed 200g of chargrilled chicken breast pieces and a tuna and mixed bean salad and munched that. Not ideal but I had to improvise and it beats mcdonalds lol.

    Had a really good workout at the gym, upped my weight on the chest exercises, and managed all the other weights pretty easily. Tried to up the weight to 14kg on tricep extensions (when I sued to train a couple of years ago I used to manage that pretty easy) but only managed 6 reps on the left arm so went back down to 12kgs.

    Was good though, I felt stronger having had a proper meal before the workout.

    Avoided the booze again tonight. Me and my mates tend to drink most nights so I want to avoid it really otherwise all the good work will be destroyed daily. If I do drink it'll be one night at the weekend I've decided and I'll be wary of what I drink, which'll probably do me a few favours as I need to save some cash for  my holiday! One of my mates is into the gym as well and he wasn't really drinking tonight either so I didn't have to worry about feeling left out. The only thing is he's not abused his body as much as me over the past year so doesn't need to go on a cut so can afford to cheat a bit :P

    I feel much better in myself already and I can feel that I've been working out. One thing I have noticed is I have been much moodier especially when I'm wanting my post workout meal lol! The other thing is I have no time to really do anything as I'm either at the gym/in the shower/eating/sleeping.
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    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/07 10:48:52 (permalink)
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    Today will probably be the toughest yet in terms of diet.

    A mates 21st and already he's trying to get me to come over and "get lashed." lol!

    Woke up pretty late, just having breakfast now, then I'll go for a cardio session at the gym, come home, get showered, maybe eat low carbs for lunch as there's a bbq tonight. 

    I'm being a bit of a boring bugger but tbh I don't want to drink tonight, I'd rather keep up with what I've been doing but I know I am not going to be allowed to remain sober! I've got another year of uni starting in october so the way I see it is I have plenty of time to get drunk and enjoy myself so I'd rather make the sacrifice now so that I can just try and maintain the good work when that time comes.

    What's the best way to limit the damage of a potential binge? I want Sunday as my cheat/loading day so I can eat yorshire pudding and a roast lol!
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    joedubya
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    Re:Weight loss short term and long term plan. 2009/08/07 11:26:28 (permalink)
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    Hey Ryan - I was going to suggest you do a progress journal, but then saw you had it linked in your sig. But, that link doesn't work...?
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    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/07 11:32:56 (permalink)
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    That's an old one from a couple of years ago! Things got interrupted as I wasn't allowed to train for a year as I was waiting for an operation, and then when I was allowed to train again I had uni so things got worse lol!

    I will get a new one started up though :) Will probably do it when I get back from the gym!


    post edited by Ryanm8655 - 2009/08/07 11:35:19
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    Scaryant
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    Re:Weight loss short term and long term plan. 2009/08/07 13:39:05 (permalink)
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    Good work so far, great to see you're in the gym and motivated.

    A bit of advice... weight loss is all about calories in, calories out. If you consume fewer calories than you burn in a day, the extra you burn above what you eat has to come from somewhere - guess where, your fat. It's what they call being in a calorie deficit, that's what you want. A healthy deficit is around 500 calories per day, more than that can cause unwanted side effects (eg slowing of your metabolism because your body thinks it's being starved) - dont worry about calorie counting. If you work to this each week it will total around 3500 cal in deficit, that's 1lb of fat - in theory.

    Start by figuring out what your RMR is (resting metabolic rate) that will tell you (approximately) how many calories you burn at rest (ie doing nothing at all) - this is what your body needs to sustain it's current weight. You can find lots of calculators online that will do this for you. In reality you burn a little more than your RMR each day because we don't spend it lying in bed, we move around, etc. Even the slightest effort will burn a few additional calories.

    So once you have that figured out take a look at your diet, estimate your current caloire intake, include alcohol, snacks, cheat meals, junk, etc. You may be surprised about how high it is and maybe you'll be surprised at how low it is. My guess is you're going to realise you need to clean it up a bit. It's important where you get your calories from of course, you want clean calories - fruit, vegetables, good fats. Not sugar, processed meats, salt, alcohol, etc.

    The thing is if you eat as much as you burn, you haven't lost any weight - so diet is as important as hitting the gym.

    A few loose rules, don't eat anything deep fried. Stay out or away from any fast food, even "healthy" food can be high in calories (eg Mc Donalds, Pret, Eat, etc). Some Pret bagettes have more calories than a Big Mac! Try to eat lean meats like chicken, fish (cod, salmon, prawns, squid)- red meats contain quite a bit of saturated fat, some cuts more than others - best to try and avoid it where you can until you're down to your goal weight and on a steady, maintainable routine.

    Try and avoid the pub while you can, make excuses, even lame ones! Because the more you put yourself in front of temptation the more likely you are to cave to it. And after a few pints you're gonna go for quick and easy food like McDonalds, Kebabs, etc

    Anyway, hope that helps. Good luck and keep it up! : )
    #12
    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/07 15:02:27 (permalink)
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    Cheers for the advice!

    I'm pretty sure my resting metabolic rate is lower than most anyway as I don't use my legs so the muscle has pretty much gone. This is compensated for by using my arms a lot more but compared to your legs the muscles in your arms are small so I'm going to need less food than most people my size I would have thought. I think it's going to come down to a lot of trial and error more than anything. I'll have a proper review of things just before I go on holiday as that will be roughly 4 weeks of exercise and eating better and see what can change. Other than that I'll post daily what I'm eating and doing exercise wise and see what people think and advise.

    The muesli I have now is definitely healthier than the other stuff I think. Firstly it's wholemeal and secondly it contains no extra sugar or sweetners. It doesn't taste anywhere near as sweet as the other stuff I had but the raisins and nuts etc. make it interesting enough for me to not get bored.

    I ate breakfast quite late this morning due to waking up late after a late night last night, but eating closer to gym time made a big difference to the cardio session. Didn't get hungy/lightheaded at all and am only getting a bit peckish now I've got home.

    Not going to have time for any cardio later but provided the weather holds out I'll be playing tennis for an hour or so. It's not exactly high intensity as it's just a knock about with mates but it'll burn a few calories :)

    My muscles have got a bit of an ache from the weights yesterday, especially my chest and shoulders.

    I'll get a journal sorted after I've eaten :) Going to have a tin of sardines and see what I think of them. I'm not optimistic but if they're gross I've got some chicken/turkey on standby and going to have a pile of mixed veg plus a small sweet potato. Just one to compensate for the fact I'm going to a bbq tonight. Will probably take some chicken breasts of my own and just eat those though.

    As always feel free to comment on anything! The more the merrier lol!

    Thanks, Ryan.


    EDIT: After cautiously opening the tin and having a wiff I came to the conclusion Sardines smell similar to tuna so went for it and ate them. They're actually quite nice. Taste similar to tuna but less dry. I got them in tomoato sauce. New cheap and easy source of protein :D
    post edited by Ryanm8655 - 2009/08/07 15:10:08
    #13
    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/07 21:03:55 (permalink)
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    Just got back from playing tennis and ate some mixed olives with a tiny bit of feta cheese, 100g of sliced medium rare beef and another tin of sardines.

    Feel absolutely shattered, could honestly go to bed, but I'm already running late for my mates birthday...ooops.

    I really don't think I'm eating enough carbs. I don't mind as long as it's the best way to shift weight but I'm not so sure it is. After the sardines earlier I had a small sweet potato with loads of veg and a turkey steak.

    I think I'm eating a very protein heavy diet at the moment...not sure if this is the right way to go? I'm finding I'm getting mood swings too especially when I'm due a meal, is this normal?
    #14
    Wilks
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    Re:Weight loss short term and long term plan. 2009/08/07 21:12:11 (permalink)
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    Mate you don't need to pan-fry your salmon.  Put a salmon fillet into a piece of tin foil, squeeze lemon juice over it, add some chopped herbs (I like dill), wrap loosely in the foil and put into the oven to cook.

    Also you can add veg into your diets in discreet ways.  My littlest kiddie doesn't like veg, so we make home-made spag bol and lasagne, and grate carrot in.

    Your diet as you realise is vital and if you get enough substancence, it shouldn't make you moody.

    I have a protein shake with porridge oats and fruits am.  Cottage cheese and banana for snack.  Then dinner - tin of tuna, 1 sweet potato and a veg (broccoli, carrot etc).  Then I have cottage cheese and apple.  My tea varies.  Then I have a protein shake with quark for my pre-bed snack.

    i never feel mood swings or tired.  Although I do crave crap like everyone else!
    #15
    Scaryant
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    Re:Weight loss short term and long term plan. 2009/08/08 08:47:40 (permalink)
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    Regarding your RMR, it wont be less than other people's - your adjusted RMR might be a little different but I dunno, you still move about and go place to place as much as anyone so I don't see why it would be much different. For a sedentary lifestyle (ie no exercise, desk job) you just multiple your RMR by 1.2.
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    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/08 20:06:11 (permalink)
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    Diet has turned bad last night and today. Had a few drinks last night, mainly cider/beer. Then had some bbq food. Feel a bit ill today and my chest is seriously aching still from the weights on thursday. Think I may have overtrained going from no exercise to twice a day. 

    Today hasn't been great. Had a cup of black coffee for breakfast. Then had some chooped pepper/carrot/cucumber with some humous dip. A prawn sandwich on oatmeal bread. and a small chicken bacon and sweetcorn pasta. Plus I've drank two gatorades just to attempt to build up my fluids.

    Mates want to go out again tonight, trying to resist. Feeling a bit ill and tired.
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    Ryanm8655
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    Re:Weight loss short term and long term plan. 2009/08/10 14:28:00 (permalink)
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    Ok so it's back to the training today. Not been to the gym yet but going to go for a cardio session this afternoon.

    Sunday was indeed a cheat day lol. Had a portion of doner meat and chips at about 4am, had a fair amount of alcohol on the saturday night but less than normal. And a massive roast dinner and some chocolate trifle. 

    I've learnt some things from the first week...I've probably actually trained too hard. Having had 2 days of rest over the weekend my muscles have finally stopped aching, my chest felt particularly sore. Definitely going to stick to atleast 1 cardio session a week, but will see how it goes as far as more is concerned.

    Diet, although not junk food, probably wasn't good enough. Don't think I was eating enough carbs in the slightest, which is probably why my body has taken so long to recover, combined with the over training.

    Any views on this?

    Thinking of adding some rice to my diet. Is there anything wrong with the microwave uncle bens rice you get? Basmalti is low GI is it not? So was going to get a load of the uncle ben's microwavable packs of them.

    I've bought a load of sardines. How should I incorporate those into my diet? Is there anything I need to be aware of with them or can I just eat as many as I want?

    Going to try and have a much cleaner weekend this coming weekend!

    Thanks, Ryan.
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    Scaryant
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    Re:Weight loss short term and long term plan. 2009/08/10 15:04:44 (permalink)
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    Your body needs protein to recover from resistence training, not carbs. Generally speaking you should consume carbs (and some protein) before training to fuel your muscles and then consume protein post work out. You can have carbs post workout (eg oats in a protein shake) but it's the protein your muscles need to repair quickly.

    To be honest... your diet is still a bit of a hash at the moment, the chocolate trifle, BBQ food and doner kebab probably don't fit in what would be a "lean" diet! ;) It can be hard to keep on track at first, especially when you've not produced much in the way of results. But you need to try harder at keeping your diet clean, otherwise you'll find yourself going 'round in circles. As I said in an earlier post, try and stay away from pubs.

    Basmati is good, but you should eat brown not white Basmati. Eat it in moderation (smaller portions) particularly at night. Uncle Ben's is probably okay, fresh is best of course - it's not hard to cook, put the rice in a pan, add water (one knuckle above the rice) and cook on a med-high heat until the water is almost gone, turn heat down for the last few minutes while the rest of the water evaporates. A 1kg bag of brown Basmati is probably going to be cheaper than .5 kg of Uncle Bens microwave meals. 

    What sort of Sardines did you buy? Fresh/whole or canned? Everything in moderation, so no don't eat as much as you want - keep an eye on the calories they contain and how that fits into your allowance. Personally I don't really eat them often, but when I have I've just had them on toast (wholemeal!) for breakfast or an afternoon snack.

    The first couple of weight sessions will leave you sore, I usually find the first couple leave me sore for two or three days - as you've found. Don't let that make you back off though, the subsequent session you will find leave you less sore or sore for a shorter period of time. I love the feeling, no pain, no gain.

    Keep up with the cardio, that's where you're really going to shift fat. Stick to 2-3 times a week if you can, it might be hard but if you're serious about getting rid of that gut then you need to try and keep with it. Do your weights 2-3 times a week as well, on opposing days (or ends of the day). This will leave you with 1-2 rest days... maybe try to do 2 days cardio and 2 days of weights (30-45 min sessions) to begin with. When you get yourself into a regular routine and your fitness is improving (particularly cardio) then increase the number of days or session times.

    Keep up the good work!
    #19
    Wilks
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    Re:Weight loss short term and long term plan. 2009/08/10 15:06:36 (permalink)
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    Ryanm8655
    Going to try and have a much cleaner weekend this coming weekend!

     
    You're not alone with this problem mate - The weekend and temptation to drink beer!!

    #20
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