just starting out need advice on losing fat fast

[trysohard]

yea im english lol very common and down to earth too in case you havent noticed lol

does anyone have any advice on like a total shopping list i can get for 20pounds? as id really like to do this im already addicted to the gym i have to go every day at least 1 hour or i feel sort of dirty and cheap for missing it but i feel good when i go im just a little worried about the quick increase in the weight though is it true you put on weight with muscle then in turn the muscle burns the fat then i will start to lose weight thanks a lot for your help sorry for being so un- experienced i bet it anoyes all you pros

 

[fortunatesun]

You might want to try circuit training for at least one of your workouts.Pick one machine for each body part and do 2-3 sets. Keep your pace brisk.

When I first went into the gym I had the same goals in mind. As a non-athletic person, this was a good way for me to learn what my muscles were supposed to be doing and that pushing weights were good for not only building muscle but burning fat as well.

Circuit will give you a fast full body workout and, if you keep your intensity up, increase your stamina. Most importantly, you'll begin to develop self-awareness of what your physical capabilities are. Knowing who you are is important if you want figure out how you're going to get to where you want to go.

And of course the other posts are right. You're changing your lifestyle. You've go to change your diet to go with the new you.

 

[velvett]

WHOA....

1st off you're not "miss piggy" by any means, 2 - you have a great figure - very hourglass, 3 - really don't get too focused on actual bodyweight it's a number we get hung up on - your actual body fat and a mirror are what your guidlines should be and perhaps a measuring tape.

You can do both, add muscle and loss fat but one will have to take some precedence over the other. I would focus on figuring out a clean diet that will fit into your budget (your current food choice are not appropriate for your goals) Then really focus on trainning and adding muscle (looks to me you already have a good base to start from) and don't focus on the scale you could maintain the same weight and shrink over all as your body composition changes.

I believe 1200 cals a day is a little on the low side, but not 100% sure. I will let someone else chime in on this. As for food that you should include in your diet these are the basics-chicken breast, tuna, green veggies, whole wheat bread,brown rice, yams. flax nuts

^ You should be eating at least 1500 if not 1600 to start - you will have to play with this and see how your body responses. You have to think of your metabolism like a furnance - no fuel, no heat - no heat, no weight loss. On the flip side - over feed and the furnance will be straining to get the job done.

A general food list:

oatmeal
cream of wheat
potato
sweet potato/yams
rice brown/white
cottage cheese (this doesn't work for everyone)
all green veggies
peppers (red yellow too)
eggs
egg white protein powder
whey protien powder
chicken
fish
pork
lean beef
eggs
almonds, walnuts, pecans
peanut butter (this works for a lot of people)
avocado
olive oil (salads/ veggies)


Fruits - (some people can diet with them some can't)
berries
melon
apples
peaches
tomatos
bananas (small and on occasion)


Avoid most dairy (I know - the cottage cheese - it has protein too. dairy's like fruit some can some can't)

Avoid anything processed, white or prepacked in a box (except some brands of rice)


Stop by the women's forum and read all the stickies and post up and introduce yourself to the ladies, you'll find a lot of support there.



Welcome, and good luck!

 

[velvett]

Here are some examples of diets that some of the ladies of the women's forum have used. (GET ON THERE AND SAY HI!)

SAMPLE 1

Meal 1
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat or Oatmeal (made w/water, cinnamon, splenda)

Meal 2
Protein Shake w/ water or skim milk (check your calories)

Meal 3
4-6oz chicken, turkey or fish
3oz potato/yam (small to medium)
Fat Source (almonds 10-15)

Meal 4
4oz chicken, turkey or fish
Green Veggie (unlimited)

Meal 5
Protein Shake (after workout) w/ water or skim milk (check your calories)

Meal 6
4oz chicken, turkey or fish
Green Veggie (unlimited)
Fat Source - 1tbsp Olive Oil


SAMPLE 2

Meal 1
5 Egg Whites, 1 Whole Egg – optional frozen spinach cooked
1/2 Cup Oatmeal or Cream of Wheat

Meal 2
Cottage Cheese – not fat free get the regular one
Unlimited Green veggies or 6 medium strawberries or 15-20 blueberries (you will have to see how your body responses to diets w/ fruit)

Meal 3
4oz chicken, turkey or fish
Unlimited Green Veggies
Fat Source – 1tbsp Olive Oil or 10-15 Almonds
If you are fatigued add a small potato or yam or 1/3 cup rice brown or white

Meal 4
Protein Shake (after workout) w/ water or skim milk (check your calories)

Meal 5
4oz – chicken, turkey or fish
Unlimited Green Veggies
Fat Source - 1tbsp Olive Oil

Meal 6 (optional)
Protein Shake (after workout) 1/2 water 1/2 skim milk (check your calories)




SAMPLE 3

Meal 1
Protein shake w/ water and berries (6 med strawberries – 10-15 blueberries)

Meal2
10-15 Almonds

Meal 3
Baby spinach leaves (unlimited) with 4-6 sliced strawberries, 10-15 blueberries
4-6 oz – chicken, turkey or fish
small to med- yam, potato or 1/3 cup rice
1 tbsp Olive Oil & Balsamic Vinegar

Meal 4
Protein shake w/ water and berries (6 med strawberries – 10-15 blueberries)


Meal 5
6 oz chicken, turkey or fish
small yam, potato or 1/3 cup of rice
Unlimited green veggies

 

[trysohard]

wow thank you for the info velvet ill but that next time i shop the egg whites not on there own straight down is it? i tried that before and it was like swallowing hmmm u know nearly made me throw up!

also on a lot of the veg packs where i buy my fruit and veg it doesnt have nutritional value labels just plain packs also what is cream of wheat? yams? thought potatoe was bad? what do i do with the peppers.

do i need both egg white protein powder and whey protein powder is any ok?
all this food sound expensive and i dont like most of it

i do like rice chicken, ham, cottage cheese,salad,oatmeal,all veg all fruit except advocoados and brussels i like fish expensive though 4pounds for 6 cheapest


how does this sound

breakfast oats and water with 1tbs honey

snack apple?

dinner wholemeal peanut butter sandwich tea fresh prawn salad with low fat dressing?

and protein meals in between?????

this is a pic of my boyfriend he works out too im tying to lose this weight so i dont lose him

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[trysohard]

hi do you have a link for the womens forum please as i cant find it thanks a lot