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Thread: Losing the puppy fat.

      
   
  1. #1
    SEADOG
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    Losing the puppy fat.

    Heya chaps,

    Ok let start at the begin,
    I am 20 years old about 5ft 8 and weight about 90kg also I work 5 days a week and probly not the healthist of diets in the world, I've just start to think about losing some weight before I join the Royal Naval Reserves so I need to get my self in shape.

    I've never been a "in shape" person and have always abit of a belly on me and I've never liked my body and always wanted to work on it and now I've choosen to.

    I try to get to the gym 3 times aweek but most work on burning the fat my rountie at the gym is :

    20 minutes on the bike
    20 mintues on the Stepper
    20 mintues on the treadmill

    I probly should do more but I fill like I am hitting a wall every time I go. I also need to imporve my diet at the minute a normal working days I'll eat the following:

    0630-fruit and fibrer Cereal with simi milk
    0900- scrambled egg on toast
    1300- whatevers on for lunch
    1500-cup of tea and some toast at home
    1830- dinner (pie,mash,peas and carrots or something)

    I think I need to get some protien into my diet either foodwise or a shake of some kind.

    My body at the minute looks sort of like see attachments be warned tho might be abit of a shock

    As you can see there alot of work for me to do, to get myself in to some sort of shape

    Any Adivce is all ways welcome.

    Rds
    Sam
    Attached Thumbnails Attached Thumbnails S1050469.jpg   S1050466.jpg  

  2. #2
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    Re: Losing the puppy fat.

    first off, you're sexy the way you are..so when you drop weight you'll be smokin! If you're this hot now, I wanna see what you look like afterwards


    for faster weightloos, man should not rely on cardio alone. work large amounts of muscle to rev up your metabolism. the body must burn an additional 50 calories a day to maintain every pound of muscle you build. Focus on the large muscles for a fast hit. Working all your major muscle groups in one session, three times a week, you'll give each muscle more frequent attention than conventional workouts.

    Focus on intervals for both weight training and with cardio..
    7 minute warm up
    30 seconds at a hard pace
    30 seconds at easy pace
    30 seconds at a hard pace
    30 seconds at easy pace

    30 seconds at a hard pace
    30 seconds at easy pace

    30 seconds at a hard pace
    30 seconds at easy pace

    30 seconds at a hard pace
    30 seconds at easy pace

    30 seconds at a hard pace
    30 seconds at easy pace

    4 minute cool down


    skip the pie & mash at the end of you day! higher calorie foods and high carb items should be avoided at the end.
    eat protien with every meal
    First meal; after a full 7 hours without food your body craves a healty dose of high quality protein and slow digesting carbs.
    as the day goes on your abillity to utilize carbs for energy decreases, later afternoon is a good time to start downsizing your carb intake and increase your low fat

  3. #3
    JUB Addict versatastic's Avatar
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    Re: Losing the puppy fat.

    You said you just started to get interested in joining the military. How long have you been on your current weight loss program? It took you 20 years to develop the body you have now. It'll take a while for you to drop all that weight and get lasting results. Just keep up with your motivation to change your lifestyle. Also, you might want to add a little strength training to your workouts.

    Oh, and what is in this pie you eat for dinner? You might want to skip the pie and have grilled/broiled chicken breast or fish instead. And what kind of toast is it that you are you eating so much of? You should limit your carbs and have only whole wheat or whole grain bread, not plain white bread. Try some cauliflower and/or sweet potato puree instead of mashed potatoes.

  4. #4
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    Re: Losing the puppy fat.

    Update,

    I went to the gym this afternoon after work spent about anhour in there,

    and at lunch I had some tuna and salad, I think at the gym I burnt off about 500 cal not much but it's a start.

  5. #5
    JUB Addict 3nipples's Avatar
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    Re: Losing the puppy fat.

    Keep track a bit of your heart rate on the aerobics machines, to make sure that you're not just putting in the time but also the effort.

    If you have a chance, try to add 30-40 minutes of swimming twice a week (that's in addition to what you've got planned).

    I'd like to see you at about 75kg, possibly less depending on your frame. With a serious effort, that should take you about 4 months to achieve, but you'll start to look and feel better much sooner and that will help you maintain the momentum.

    With a face like yours you'll look fantastic. Good luck and keep us posted.

  6. #6
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    Re: Losing the puppy fat.

    Afternoon,

    Right I've not done to well with my fittness program dew to one thing or another So not lots changed

    Well I Was at work the other day a caught a look at myself in a glass door and that depressed me no end so now it's time to start the hardist battle of my life and loss the belly

    I was looking at what I eat and get up to in a normal day and how I could improve it, This plan I'll try it out for 2 weeks and see how I feel and where I need to change it for what reason.

    Breakfast-
    0500 Weaterbix and simi skined milk

    0600 Walk up the 8 flights of stiars to the secuirty office (Work)

    0900- Protein Shake

    1300- Tune Salad----- 2 cans of tuna, and salad stuff
    drink (water-juice

    1430 Gym

    1530 Protein Shake

    1900 Dinner (Chicken brest,New Potatos,peas,sweatcorn)

    2100 Bed

    Times are just rough.

    The only thing that will change will be I'll go swimming instead of the Gym every other day, I'got a goal of the first weekend in June I want to be down a couple waist sizes

    Any Advice is really welcome

  7. #7
    ravenstar
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    Re: Losing the puppy fat.

    I've done every diet and exercise program under the sun and while they've worked for a while I always put it back on with extra's. I've just started a new program called BodyTrim which is less about reducing food and exercising and more about re-educating yourself on healthy eating, what you should eat and when.

    It recommends reducing carbs concentrating on proteins, eating 6 small meals - 3 meals 3 snacks - through the day, and ensuring you walkl 10,000 steps a day.

    I've only been on it for a week and at my first weigh in I've dropped from 110 kilos to 106.5 which is pretty good I think.

    Good luck with your healthy eating and your exercise. Keep us updated. Just remember, there's always an excuse not to do something, it's finding the purpose to do it anyway that will see you successfully achieve the goal.

  8. #8
    Kein Ayin Hara JUB Moderator KaraBulut's Avatar
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    Re: Losing the puppy fat.

    Looking over the routine you posted, it's hard to believe that you haven't made progress after a month.

    Where did you start (measurements, weight) and where are you now?

    Also, would you mind posting update pictures? You may not be able to see the progress but we can based upon your last pictures.

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    Re: Losing the puppy fat.

    You're already so hot, but if you want those tight abs to kick in just reduce all the soft drinks and useless snacks.

  10. #10
    Travisevian
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    Re: Losing the puppy fat.

    Since you wanted advice, I'd suggest getting more protein from food sources(lean meats, poultry, etc.) than from shakes and to avoid refined carbs/sugar. Also, no offense but your diet seems kind of boring. I think you need some variety, more complex carbs like fruits/veggies and legumes. You especially need good sources of complex carbs for energy since you're working out. You may want to incorporate some whole grains into your diet like brown rice, quinoa, etc. A consultation with a registered dietitian could be helpful, too.

    Let us know how you're doing, handsome.

  11. #11

    Re: Losing the puppy fat.

    Diet is VERY important, you won't get anywhere if you don't stick too a reasonable HEALTHY Diet. Most of what these guys recommend are what I would recommend as a person who has been athletic and in shape most of my life. However, I'd would preferif you listen to a licensed dietician or personal trainer before you listen to anyone about advice. They MAY never steer you wrong and they're liable if they do!!

    Also, doing too much cardio/aerobic excercise can be counterproductive and detrimental to muscle. You need muscle to burn some of that fat. Muscle also increases your metabolic rate of burning fat, so you need as much as you can get (well, not TOO much, just enough to keep you strong and maybe enough to show definition, although it's not required to burn fat) but anyway,

    P90X seems to work for alot of people that want to get that little flab off. Give that a try.

  12. #12
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    Re: Losing the puppy fat.

    Heya,

    Well it;s been a couple of week since I last posted.

    Well th gym and my change of diet seem to be working if slowly I've gone from 94.7 to 91.8kg which is good

    I'll try and get some pictures up and see if you can see if anything has changed.

  13. #13
    Kein Ayin Hara JUB Moderator KaraBulut's Avatar
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    Re: Losing the puppy fat.

    That's good progress!

  14. #14
    JUB Addict 3nipples's Avatar
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    Re: Losing the puppy fat.

    Don't forget that while you're losing weight from fat loss, you're also putting on some muscle mass, so looking at the scale isn't strictly indicative.

    In short, 3 kg in the last month sounds pretty good.

  15. #15
    volcom1206
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    Re: Losing the puppy fat.

    Are you monitoring your heart rate at the gym? On all the machines I have seen, they have a gauge. I am assuming you are about 20, so you want to be hitting a heart rate of 160ish (which is cardio level) and always staying above 140ish.

    For better work outs, do not stay at one speed/hill. Increase and lower resistance. Use the "hill" setting or "speed interval setting."

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