Correct My Assumptions - Wanting to do This Right

TossaBeanBag

These are my assumptions that I am going on my fat loss journey with:

• Weight loss = calories out > calories in
• Lift weights = looks better, get stronger, and you may get afterburn calories burning.
• Cardio is for cardiovascular fitness, and a fat-burner after 30-40 minutes.
• Not losing weight = eating too much (lower calories).
• Weigh myself once a week to avoid ups and downs of water retention when considering changing calorie consumption.
• Keep protein levels up to minimize muscle loss and maximize fat burning.
• Do cardio before breakfast for a 20% increase in fat burned for energy.
• Drink lots of water - fat metabolism requires it.
• Exercise six days a week: increases calorie deficit and more weight loss.

Good to go?

Basically, stay at a caloric deficit. Drink water. Be happy, right? That's it?

BombshellPhoenix

Exercising six days a week seems excessive. As long as you're not having recovery issues , I suppose it wouldn't be a huge deal. Maybe I'm lazy xD

annette_15

Ignore afterburns, its minimal, and it doesnt matter if u eat or not before u workout.

Calliope610

Looks ok, but I question the "fat burning" aspect of cardio and the necessity of lots of water for fat metabolism.

I'm just gonna leave this right here. From people more knowledgeable than me.

Read these:
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

TL:DR the link right above this one then ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

Excuses??? http://www.nerdfitness.com/blog/2014/06/02/the-no-excuses-play-like-a-champion-challenge/

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

funchords

"Fat loss journey" or "fitness journey." If this journey ends when the fat is gone, then you'd better sign up for the frequent flyer program.

I'd add something about logging.

This is the most important skill.

• When you log what you're eating before you eat it, you have a second chance to make a better decision.
• When you see what you're eating over time, you'll investigate alternatives and make changes
• When you get into practice, it takes less than 5 minutes per day
• When you log through your crises -- when you feel or are out of control, you're back in control as soon as your next meal and you don't feel so bad because you know where you are (the biggest part of fear is not knowing)

Logging provides the info, the control, and the "didn't quit" that will make your effort successful. You'll even do it after you've lost the weight, to help train you to maintain. So get really good at it. It's worth it.

kgeyser

I do cardio fasted and I have not seen any significant increase in fat burning from it. I just do it because jumping around with food in my belly makes me nauseous. But I always eat before I lift, otherwise I'm just not able to get through the entire session. Do what works for your body and allows you to get the most out of your workouts.

thesupremeforce

This seems reasonable provided you're not working the same muscle groups every day. I work out six days a week and haven't had any recovery issues (likely because I target different areas on different days). Fasted cardio is fine unless you find that you can't do it (some people can't). Obviously, you wouldn't want to lift weights in such a state.

StaciMarie1974

Exercise frequency: depends on your preferences & intensities. I've lost my weight and reached maintenance and am only NOW (as in today) seeing the need for a rest day. I simply wasn't intense all along and often thought of it as activity throughout the day (with some of that being cardio) rather than something I needed a break from.

Personally I think it only matters when you exercise vs. eat in the day based on personal preference. Personal preference also for how often you check your weight, if you get upset by the # on the scale easily then go longer between weighins.

And if your weight loss seems to stall - assess your logging/food weighing accuracy. Then keep going for another 4-6 weeks. Temporary stalls will happen.

Kalikel

Eat right and exercise...and watch the pounds fall off.

TossaBeanBag

Very well. I am ready. I have read the links, and from the feedback on the other threads and here, I thank you. Let's rock'n roll!

crisb2

@jbach2
[*] Cardio is for cardiovascular fitness, and a fat-burner after 30-40 minutes.
Try out HIIT, it's supposed to increase your "burn" throughout the day.

[*] Not losing weight = eating too much (lower calories).
Or you may be gaining muscle, which would result in measuring less, so also measure.

[*] Weigh myself once a week to avoid ups and downs of water retention when considering changing calorie consumption.
Whatever works for you. I weigh myself every day but don't freak out if it goes up or down, as long as the overall trend is downward, if I see it going up for a few days, then I know I'm gaining.

[*] Keep protein levels up to minimize muscle loss and maximize fat burning.
Make sure not to over exaggerate your "protein needs".

[*] Do cardio before breakfast for a 20% increase in fat burned for energy.
A.K.A. Fasted cardio, I LOVE IT!

[*] Drink lots of water - fat metabolism requires it.
And so does your body, since it's mostly water and also curbs your appetite.

[*] Exercise six days a week: increases calorie deficit and more weight loss.
There's some research on "over-exercising" but since I'm a long ways off from this happening to me, I don't know what it's all about.

Liftng4Lis

jbach2 wrote: »

Basically, stay at a caloric deficit. Drink water. Be happy, right? That's it?

Perfect

ndj1979

jbach2 wrote: »

These are my assumptions that I am going on my fat loss journey with:

• Do cardio before breakfast for a 20% increase in fat burned for energy.
• Drink lots of water - fat metabolism requires it.
  

Good to go?

Basically, stay at a caloric deficit. Drink water. Be happy, right? That's it?

the two that I left are bunk, everything else is good to go ..

however ,as some have said exercising six days a week might be a little excessive. If you re going to go six days a week, just make sure that the 7th day is 100% rest day ..

TossaBeanBag

crisb2 wrote: »

@jbach2
[*] Cardio is for cardiovascular fitness, and a fat-burner after 30-40 minutes.
Try out HIIT, it's supposed to increase your "burn" throughout the day.

[*] Not losing weight = eating too much (lower calories).
Or you may be gaining muscle, which would result in measuring less, so also measure.

[*] Weigh myself once a week to avoid ups and downs of water retention when considering changing calorie consumption.
Whatever works for you. I weigh myself every day but don't freak out if it goes up or down, as long as the overall trend is downward, if I see it going up for a few days, then I know I'm gaining.

[*] Keep protein levels up to minimize muscle loss and maximize fat burning.
Make sure not to over exaggerate your "protein needs".

[*] Do cardio before breakfast for a 20% increase in fat burned for energy.
A.K.A. Fasted cardio, I LOVE IT!

[*] Drink lots of water - fat metabolism requires it.
And so does your body, since it's mostly water and also curbs your appetite.

[*] Exercise six days a week: increases calorie deficit and more weight loss.
There's some research on "over-exercising" but since I'm a long ways off from this happening to me, I don't know what it's all about.

Thanks for the tips and the additional thoughts.

TossaBeanBag

ndj1979 wrote: »

jbach2 wrote: »

These are my assumptions that I am going on my fat loss journey with:

• Do cardio before breakfast for a 20% increase in fat burned for energy.
• Drink lots of water - fat metabolism requires it.
  

Good to go?

Basically, stay at a caloric deficit. Drink water. Be happy, right? That's it?

the two that I left are bunk, everything else is good to go ..

however ,as some have said exercising six days a week might be a little excessive. If you re going to go six days a week, just make sure that the 7th day is 100% rest day ..

Will do. 100% rest on 7th day. Drink water to stay hydrated.