How's this for weight loss?

[Forty0ztoFreedom]

I've started today after coming to a realization that this is the biggest thing I have to overcome right now. It goes hand-in-hand with my own self worth, my escalation-anxieties . . its probably the biggest reason. Whether or not 'you need looks' from a girls perspective is irrelevant when looks are hindering YOU.

Anyway, here's the plan:

3-4 days a week I'm getting up before work and doing HIIT which lasts 20-25 minutes. It consists of a 2 minute light walk, a 3 minute light jog, and then 8 thirty second bursts of intense running/sprinting, with 30 second to 1 1/2 minute rest intervals inbetween. I finish it off with a light 5 minute walk to cool down. This is done before any food.

I have a seditary job, so to combat it a bit I do wall-pushups and squats in the bathroom (its a clean wall). I'm thinking 60 of each a day. On nice days and especially days with only HIIT, I go for about a 10 minute walk around a big field nearby.

I plan on strength training 3 days a week, after work or on Saturday. I need the most help with this. Should I be targeting specific muscles or just hitting all of them each day? If someone can point to a "lifting for weight loss" guide or something, it would really help.

My diet is low-calorie . . not starvation, but a calorie deficit. I may need a food scale for this. No white carbs. Only about 2 slices of wheat bread a day. Plenty or fruit/vegetables/meat. I'm gonna stock up on frozen broccoli and brussel sprouts. I'm not indulging on fats like I did once before. In fact I need to research fats more. 30% of the diet should come from fats, right?

I am limiting drinking to one day a week (at the most), and only clear liquors and diet soda. I know ideally you just shouldn't drink at all, but honestly, this is something I need to stick with for a while, and it needs to be something I can manage. I'm considering adding one cheat meal a week as well, but it may be too much with the drinking. Maybe once every 2 weeks instead? And not on days I'm drinking.

I'm gonna go back on fish oil and green tea, and any advice on other supplements is greatly appreciated.

How does it all look?

 

[mikeyb]

What is your height/weight? If you have a few love handles and that's it, then your current program looks OK, although there is really no such thing as "lifting for weight loss". Look in the vault for workout programs.

If you're REALLY overweight, then doing intervals running puts too much stress on your joints and you'll regret it within a month. You can do the same thing on the stairmaster or an ergometer and you'll spare your knees.

You also need to watch out with your diet. If you chronically undereat your motivation for exercise will drop faster than your weight. It's more important to eat a balanced diet with plenty of vitamins and minerals, combined with a good exercise program. Think of it as step 1. Once you're used to the program, if your results are still not good enough then you can cut back on calories.

What is your workout history? Do you exercise at all?

 

[EFFORT]

I've started today after coming to a realization that this is the biggest thing I have to overcome right now. It goes hand-in-hand with my own self worth, my escalation-anxieties . . its probably the biggest reason. Whether or not 'you need looks' from a girls perspective is irrelevant when looks are hindering YOU.

Anyway, here's the plan:

3-4 days a week I'm getting up before work and doing HIIT which lasts 20-25 minutes. It consists of a 2 minute light walk, a 3 minute light jog, and then 8 thirty second bursts of intense running/sprinting, with 30 second to 1 1/2 minute rest intervals inbetween. I finish it off with a light 5 minute walk to cool down. This is done before any food.

I have a seditary job, so to combat it a bit I do wall-pushups and squats in the bathroom (its a clean wall). I'm thinking 60 of each a day. On nice days and especially days with only HIIT, I go for about a 10 minute walk around a big field nearby.

I plan on strength training 3 days a week, after work or on Saturday. I need the most help with this. Should I be targeting specific muscles or just hitting all of them each day? If someone can point to a "lifting for weight loss" guide or something, it would really help.

My diet is low-calorie . . not starvation, but a calorie deficit. I may need a food scale for this. No white carbs. Only about 2 slices of wheat bread a day. Plenty or fruit/vegetables/meat. I'm gonna stock up on frozen broccoli and brussel sprouts. I'm not indulging on fats like I did once before. In fact I need to research fats more. 30% of the diet should come from fats, right?

I am limiting drinking to one day a week (at the most), and only clear liquors and diet soda. I know ideally you just shouldn't drink at all, but honestly, this is something I need to stick with for a while, and it needs to be something I can manage. I'm considering adding one cheat meal a week as well, but it may be too much with the drinking. Maybe once every 2 weeks instead? And not on days I'm drinking.

I'm gonna go back on fish oil and green tea, and any advice on other supplements is greatly appreciated.

How does it all look?

For your routine pick one of these

http://www.ironaddicts.com/forums/showthread.php?t=12663


For your diet I'd recommend eating the samething everyday for the first 8weeks. This will give you the most progress and will also let you know if what your doing is working. You can use different spices/cooking styles to change the taste of the diet but the food will be the same. Allow yourself 1 cheat meal (last meal of the day on sunday night). Also take a pictures every sunday.

Meal 1

2 Slices of Wheat Bread (plain nothing on this), 6eggs (cook how you want) , 5 fish oil pills


Meal 2

6oz of beef, 1/2cup broccoli, 2 tablespoons olive oil, 5fish oil pills


Meal 3

6oz Chicken, big salad (carb free dressing), 2 tablespoons Olive Oil, 5 fish oil pills


Meal 4 (on sunday replace this with anything you want)

6oz Chicken, 1/2 cup broccoli, 2 tablespoons Olive Oil, 5 fish oil pills