loseing weight question

[johnny_depp]

Okay I am out of shape kinda and I am trying to lose weight but seriously cant. I have been taking boxing classes and shiit. i dont understand why im not loosing weight i serously work my ass off. i was just wondering if theres a easy way to lose maybe like 3 pounds a week? if so please let me know.

 

[musclyjerk]

Calorie deficit.

Be honest with the ammount of food you're consuming and realise you're going to have to feel hungry a lot if you want to lose 3lbs/week.

The Muscly Jerk

 

[Warboss Alex]

3lbs a week is unhealthy weight loss as you will be burning muscle tissue as well. If muscle preservation/building isn't an issue then you can do a pure ketogenic diet (protein, fat, GREEN veggies - no other carbs or fruits) with a carb-up once a week maybe twice, with the numbers set around where they'll give you a 2lb/week loss (after the initial nosedive due to lack of carbs).

Otherwise if gym perfomance is an issue refer to my thread on fat loss.

 

[Throttle]

develop some patience. 3 lbs. a month is much more sustainable & healthy, and you can lose any amount of weight if you make it a matter of lifestyle changes. and only lifestyle changes will keep the bodyfat off.

ignore your weight, because if you're really out of shaping, anything -- even boxing -- is going to add muscle, which is much more dense than fat. search for Warboss Alex's threads on losing weight & building muscle. you can lose 1-2 lbs. per week, especially in the beginning, if you take his advice seriously.

 

[Gus]

Calorie deficit alone won't guarantee weight loss--you have to control insulin levels. Eat a lot of fiber, whole grain stuff, unprocessed foods, veggies, and meats. A calorie deficit of that will definitely cause fat loss.

When you eat simple carbs, insulin levels spike which causes a lot of it to go straight to fat deposits. Fiber slows the release of insulin, and protein encourages the release of insulin's opposite--glucagon. Muscle growth also stimulates the release of glucagon, so hitting the weight room will also help burn fat.

 

[BluEyes]

Here are the variables in fat loss:

1. Cardio

2. Diet

3. Weighlifting

4. Sleep

* supplements
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1. Cardio - You need to be doing as much cardio as you can. Start with cardio 2 or 3 days a week. If you can get your ass into a gym, that'll be handy. Get in the hamster-wheel and do a fast walk(w/ mild incline) for 30-45 minutes. The reasoning behind this is that to get your body into Fat Burn mode you want your heart rate at a steady 75% for the whole time. Cardio also helps to boost your metabolic rate, which essentially burns fat.

2. Diet - This encompasses quite alot. You know the deal, we've all heard it. Eat ~5 meals a day, get most of your high energy foods in the morning, when your body is in high gear. The reasoning behind this is that your metabolic process is essentially what burns the fat. By eating small meals spaced evenly throughout the day, your metabolic rate is kept active and slowly increases. Eat clean food(meats, vegetables). Try to stay away from Dairy products as much as possible, they will only slow down your fat burning efforts. It's worthwhile to do some more research on these forums about diet, and post exactly what you eat during any given day so we can help you out more.

3. Weightlifting - Active muscle burns fat. Every lb of muscle burns ~50 calories a day. Stick to compound lifts for the most part(squats, deadlifts, bench press, dips, rows, etc.) Again, you'll want some more help with this one. If you can get yourself into a gym, post your goals and we'll post a program for you.

4. Sleep - Getting enough rest( 8+ hrs/night) is very important. If you don't get enough sleep, then your body doesn't recover and you'll be drained the next day. It also affects your insulin levels and slows down your metabolic rate significantly. Get enough sleep!

--------------------------------------------------------------

Ideally, someone who is trying to burn fat most effectively would be:

1. Doing cardio 5 days/week. 45 minutes per day, HR at 75%.

2. Eating 6 meals a day. Essentially meats and vegetables for the most part.

3. Weightlifting 3 days a week, focusing on compound lifts.

4. Getting 8-9hrs of sleep per night.

* Taking vitamin supplements - multivitamin, zinc+magnesium, calcium, omega 3-6-9, protein powder, green tea extract(speeds up metabolism among other things)

 

[Vintovka]

Don't weight yourself, don't weigh yourself, don't weigh yourself.

I had to be told this about a dozen times for it to sink in, your scale weight is meaningless.

As example, I just measured myself this morning and compared to measurements I took 3 months ago.

I've lost 5" around my waist, 1" around my chest, 1.5" around my thighs and added 1.5" around my bicep.

My scale weight is pretty much the same as it was 3 months ago.

I weigh myself maybe once a month now, weighing everyday was making me crazy and disappointed with my 'lack' of progress

 

[Throttle]

definitely do a search on this, there have been several good recent threads.

something no one has mentioned lately is to take whatever steps possible to reduce your stress level. the benefits are legion:

- you'll sleep longer & more deeply

- stress produces cortisol, which plays havoc with your whole system in ways that hurt your ability to shed bodyfat

- most people with excess bodyfat engage in some form of stress eating. remove the stress -- bingo!

- reducing stress makes your more confident and poised, further reducing your stress -- a virtuous circle!

obviously stress-reduction is a long term strategy, but you might consider adding some sort of meditation or gentle stretching (ie yoga) to your other efforts.

 

[Throttle]

I've lost 5" around my waist, 1" around my chest, 1.5" around my thighs and added 1.5" around my bicep.

My scale weight is pretty much the same as it was 3 months ago.

your whole post makes me grin like an idiot. congratulations and keep it up!

 

[John_Galt]

Okay I am out of shape kinda and I am trying to lose weight but seriously cant. I have been taking boxing classes and shiit. i dont understand why im not loosing weight i serously work my ass off. i was just wondering if theres a easy way to lose maybe like 3 pounds a week? if so please let me know.

Just responding to the bold. Can't is an excuse. Can't is an excuse for failure. And you wonder why you fail? Easy Way? You have to work for everything in this world. There is a cutting thread pinned in this forum. Go look at it you lazy a$$hole. You obviously didn't dedicate anytime in learning anything.

3lbs a week is unhealthy weight loss as you will be burning muscle tissue as well.

Unless you are really over weight, but further you get down in weight you're definately right.