Ask me anything! [FROM FAT to FIT]

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Replies

  • sixpacklady
    sixpacklady Posts: 582 Member
    What is the best way to lower body fat from 27% to 20%? I am particularly trying to lose a few inches from my belly.

    How many training days, how long should I do per week? Should I include HIIT based workouts for faster results or just stick with weight training?

    What is the ideal macro ratio for this? 40 -40 -20C?

    How long will it take? Did you find the last 10-15 lbs hardest?

    Thanks a lot in advance?
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    Here's my question:

    I am 5'2" tall and currently weigh 173.4 pounds (down almost 41 pounds from my starting weight in February 2013). I have a relatively sedentary job (desk job). I participate in a boot camp class 4 x a week (with weights), run about 3 x a week and do Zumba 3 x a week. I'm active but not necessarily at my job.

    How many calories should I be eating per day? MFP set me at 1200, which I followed for a bit, but now I've had them set at 1550. Am I eating the right amount now? Should it be less? I don't want to stall my progress by eating too much/not enough.

    Thank you.

    Hey! I am very sedentary too, just so you know - i sit here all day apart from 3x a week lifting :D - exercise does not burn as many calories as you may think.

    1200 calories seems too low if you really are doing that much exercise though. If you are not losing weight at 1550 and you are tracking correctly, take away 50 or 100 calories per day,, down to 1500, that'd create another 350 calorie weekly deficit, every little bit can count, but you don't want to do it too drastically,, and keep tracking your weight for a few weeks, if it doesn't go down, minus another 50.

    Marathon, not a sprint.

    ritch
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    Here is my question. I have started weight training. I workout at home and the heaviest weights I have are two 10 lb dumbbells. I will be upping my weight when I can afford more weights. Until I can get more weights do I just keep adding reps to make it still be a good workout? My other question is, working out with this low of weights do I still need to take a day off in between workouts or can I work out each day?

    I get really bored with cardio really quickly, so I am mainly sticking to the weights.
    I have about 10-15 pounds more I want to lose, but my main goal is to get definition, the pounds aren't as important as the look of my muscles.

    Thanks for any ideas or help you can give me.

    Until you can get more weights yes, start doing a few more reps, maybe look up some good bodyweight exercises you can do, maybe invest in a chin-up bar for a doorway so you can start building some strength that way too.

    Cardio is useless (my opinion) for anything other than health. For fat loss it is a poor investment in time.

    With fat loss will come definition, and the more weight you can get to lift and bodyweight exercises the more your muscle strength will improve.

    I guess you can work out more often if the weights are that low, but with added bodyweight exercises you can mix it up a bit more! Google should be able to provide you with a lot of bodyweight exercises.

    ritch
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    What is the best way to lower body fat from 27% to 20%? I am particularly trying to lose a few inches from my belly.

    How many training days, how long should I do per week? Should I include HIIT based workouts for faster results or just stick with weight training?

    What is the ideal macro ratio for this? 40 -40 -20C?

    How long will it take? Did you find the last 10-15 lbs hardest?

    Thanks a lot in advance?

    The simple answer: A calorie deficit will reduce your body fat.

    I train for 3 days a week for 45 minutes, strength training lifting weights as heavy as I can. Cardio is definitely not needed, I went from 20%+ bodyfat down to around 9-10% with zero cardio, and I could choose to go lower, cardio has no effect.

    There is no ideal ratio for p/c/f - just meet minimum requirements ~ 0.82g per bodyweight (lbs) protein, 0.4 or 0.45g fat per bodyweight (lbs) and rest can go to more protein and fat or all carbs, your choice as long as you make up the calories somewhere.

    I found it easier, strangely as I got lower, but I got more motivated because you can see more things happening to your body when you are lower BF.

    Hope this helps

    ritch
  • Querian
    Querian Posts: 419 Member
    Hi Ritch I think you missed my question so here it is again :wink:
    I really like this thread so I will ask a question :smile:

    I'm in maintenance mode right now due to lots of life changes. I recently moved and don't have access to my bike, a gym, or even my scale for the time being.

    I have been doing the C25K program 3 times a week and also an at home body weight based strength program 3 times a week. The strength program is a 4 week program with workouts that change each time and include things like squats, pushups, burpees, etc. The strength program is a pretty short (10-20 minutes) workout but very intense (done in a circuit). In addition to that routine I do some core exercises on my strength days like crunches, front and side planks, supermans or opposite arm/leg extensions. My husband even started doing this with me since we moved and he likes it well enough even though he prefers to lift in a gym.

    Is this strength routine adequate? I have been tracking my progress and I have definitely improved quite a bit over time, for example there is one workout that is 50 burpees and the first time I did it in February it took me over 20 minutes and when I did the same workout in July it took me less than 10.

    What home-based workout would you recommend? I do have a few hand weights in a box that I don't use but I think the heaviest are only 8 pounds. There might be some resistance bands in there too Since we just moved our budget is pretty tight so we can't purchase any new equipment or a gym membership right now although down the road we would like to have our own home gym.
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    I really like this thread so I will ask a question :smile:

    I'm in maintenance mode right now due to lots of life changes. I recently moved and don't have access to my bike, a gym, or even my scale for the time being.

    I have been doing the C25K program 3 times a week and also an at home body weight based strength program 3 times a week. The strength program is a 4 week program with workouts that change each time and include things like squats, pushups, burpees, etc. The strength program is a pretty short (10-20 minutes) workout but very intense (done in a circuit). In addition to that routine I do some core exercises on my strength days like crunches, front and side planks, supermans or opposite arm/leg extensions. My husband even started doing this with me since we moved and he likes it well enough even though he prefers to lift in a gym.

    Is this strength routine adequate? I have been tracking my progress and I have definitely improved quite a bit over time, for example there is one workout that is 50 burpees and the first time I did it in February it took me over 20 minutes and when I did the same workout in July it took me less than 10.

    What home-based workout would you recommend? I do have a few hand weights in a box that I don't use but I think the heaviest are only 8 pounds. There might be some resistance bands in there too Since we just moved our budget is pretty tight so we can't purchase any new equipment or a gym membership right now although down the road we would like to have our own home gym.

    Sorry about that, dunno how that happened, I checked through it all again haha! oops! :)

    Hiya, Querian!

    I think the strength routine you have, is as good as you can get without going into a gym, I don't have much experience with "programs" that aren't weight training programs as the general consensus is, get to a gym, lift heavy. But, that being said you can't and we have to deal with what you can do.

    Ideally with things like resistance bands there is a lot of things on YouTube that can keep you busy if you just Youtube resistance band training etc.

    At the end of the day, the important thing is, you're moving and making an effort. I do recommend lifting in a gym when the possibility arises though.

    Diet is what will either maintain you, make you lose weight or gain weight - at the end of the day.

    Hope this helps

    ritch
  • bubblygoldfish
    bubblygoldfish Posts: 215 Member
    Bump.

    Hey, why do you not run? Have you no desire to flee from wild boars? Zombies? A mob?
  • First as many have said thank you for taking the time out of you day to answer questions.

    I have a couple (maybe more of a rambling question)

    I weigh 389.0 right now I use the MFP suggestion of 2,450 calories (after reading your other posts i'll go use one of the calculators you posted and see if it matches up with MFP closely. Never really knew what formula to use b4). At 2450 cals I lost 4lbs first week than had a 3 day "fat" weekend so gained 2 back but 2450 seemed to be working wasn't ever hungry even the occasional day that I was below 2450. I'm doing 30 min walks 3-3.5 mpg (calculated by the Endomondo pro app so not guessing there (unless the app is)) partly to walk the dog partly b/c blood pressure is a little high so I think I should keep that up (as you have stated cardio good for health reasons). I guess my rambling question here is should I start weigh lifting (sounds like I should from this thread and others that I have read) and do you know of a site (you have listed a couple here. Just use those?) that has lists of exercises and proper form (also I can youtube but you seem to know what your doing so if you have a great place to go then hey why not).

    I know that the macros are important but for someone as overweight as I am would just losing the weigh matter more or still try to hit the macros while losing the weight?

    also for the 389 to have context I'm a 28 year old male 5'10.

    hope I didn't ramble so much that i didn't make any sense.

    Thank you for your time

    *edit also what weight should I start with (or will the sites tell me)
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    Bump.

    Hey, why do you not run? Have you no desire to flee from wild boars? Zombies? A mob?

    I like zombies.
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    First as many have said thank you for taking the time out of you day to answer questions.

    I have a couple (maybe more of a rambling question)

    I weigh 389.0 right now I use the MFP suggestion of 2,450 calories (after reading your other posts i'll go use one of the calculators you posted and see if it matches up with MFP closely. Never really knew what formula to use b4). At 2450 cals I lost 4lbs first week than had a 3 day "fat" weekend so gained 2 back but 2450 seemed to be working wasn't ever hungry even the occasional day that I was below 2450. I'm doing 30 min walks 3-3.5 mpg (calculated by the Endomondo pro app so not guessing there (unless the app is)) partly to walk the dog partly b/c blood pressure is a little high so I think I should keep that up (as you have stated cardio good for health reasons). I guess my rambling question here is should I start weigh lifting (sounds like I should from this thread and others that I have read) and do you know of a site (you have listed a couple here. Just use those?) that has lists of exercises and proper form (also I can youtube but you seem to know what your doing so if you have a great place to go then hey why not).

    I know that the macros are important but for someone as overweight as I am would just losing the weigh matter more or still try to hit the macros while losing the weight?

    also for the 389 to have context I'm a 28 year old male 5'10.

    hope I didn't ramble so much that i didn't make any sense.

    Thank you for your time

    If I miss anything, make sure you let me know - it was hard to read everything in your post as it was a little jumbled and its so hot here its hard to concentrate :p

    Okay, its good that you've decided to go work out your macros with a good calculator that i linked. That is a good choice.

    I will recommend lifting weights to anyone UNLESS they have health conditions, but other than that, Strength Training is definitely the way to go. Read more here: http://rippedbody.jp/2011/09/22/training-the-guide/ ~ Cardio does not burn many calories but you want to do it for health reasons which I have no issues with, keep that up!

    To answer your question simply: yes, start weight lifting, read the website I gave above thoroughly, you can learn SO much from there. There is a few training programs there, all of which will work for you, and lots of information about nutrition and so on.

    There is also form videos on the pages.

    Hitting macros is important, as that is what they are there for..

    but the more overweight you are thee more you can get away with not hitting them, but hitting a sufficient amount of fat intake is important for your body. Usually around 0.4g per bodyweight (lbs).

    I hope this helps, if you have anything elsee to ask or I missed anything let me know

    ritch
  • YogaNikki
    YogaNikki Posts: 284 Member
    Bump
  • What do you think about the 16/8 eating regimen, some refer to it as intermittent fasting = meaning you eat the entirety of your food in a 8 hr window and fast for the other 16 - leangains.com. I've been doing this for a while and have had good success, though just curious to see what you think about it.

    I follow Intermittent Fasting myself only differences is I do 18/6. Aside from health benefits that have been studied etc, I found it removed ALL my hunger issues, I didn't lose my appetite (don't confuse the two). I just never had that urge to eat for no reason anymore, so it was great.

    I recently wrote an article about it actually, over on my Facebook page. If you are interested send me a private message and i'll forward it to you.

    Hey quick question about your 18/6, Do you eat all your recommended calories and/or macros for the day in that 6 hour window?
  • Thanks for the information. I'll start to dive into it after work.
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    What do you think about the 16/8 eating regimen, some refer to it as intermittent fasting = meaning you eat the entirety of your food in a 8 hr window and fast for the other 16 - leangains.com. I've been doing this for a while and have had good success, though just curious to see what you think about it.

    I follow Intermittent Fasting myself only differences is I do 18/6. Aside from health benefits that have been studied etc, I found it removed ALL my hunger issues, I didn't lose my appetite (don't confuse the two). I just never had that urge to eat for no reason anymore, so it was great.

    I recently wrote an article about it actually, over on my Facebook page. If you are interested send me a private message and i'll forward it to you.

    Hey quick question about your 18/6, Do you eat all your recommended calories and/or macros for the day in that 6 hour window?

    Yep, everything. Only things I have during my 'fasted' state is zero calorie soda (pepsi max) or water.
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    Thanks for the information. I'll start to dive into it after work.

    No problem!
  • wanttolose40lbs
    wanttolose40lbs Posts: 239 Member
    bump
  • Querian
    Querian Posts: 419 Member
    Thanks for taking the time to answer my question Ritch! You confirmed what I think, too :smile:
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    Thanks for taking the time to answer my question Ritch! You confirmed what I think, too :smile:

    No problem, good luck!
  • bubblygoldfish
    bubblygoldfish Posts: 215 Member
    [/quote]
    Hey, why do you not run? Have you no desire to flee from wild boars? Zombies? A mob?
    [/quote]

    I like zombies.
    [/quote]

    Have you heard of the zombie run? When I get back to the states I am so going to try it!
  • ajaxe432
    ajaxe432 Posts: 608 Member
    Hello! What do you think of overconsumption of sugar? Do you think it is important to eat less for weight loss, or are completely for a caloric deficit?
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    Hello! What do you think of overconsumption of sugar? Do you think it is important to eat less for weight loss, or are completely for a caloric deficit?

    If you are in a caloric deficit as far as I am aware and as far as my knowledge has gone, it is fine.

    Many people eat 200g of sugar, 150g sugar etc. And they lose weight just fine. I keep it to 100g during my cut as 100g is plenty for me anyway.

    ritch
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    Hey, why do you not run? Have you no desire to flee from wild boars? Zombies? A mob?
    [/quote]

    I like zombies.
    [/quote]

    Have you heard of the zombie run? When I get back to the states I am so going to try it!
    [/quote]

    Nope, not heard of it!
  • saeede83
    saeede83 Posts: 96 Member
    hi Ritch

    I am currently 219 and 5'4. I have a lot of extra fat to burn, that I know. but I started a program with dumbells and I absolutely love it. I do the following program 3 days a week:

    Shoulder squats
    Bent-over rows
    bench press
    Arm curls
    Lunges
    Triceps extensions
    Crunches
    Lateral raises
    Overhead press

    I started from 7.5 lbls dumbells and now I can lift 15 lbls. I know it's not that heavy but I can totally feel stronger. For one or two days after workouts I am sore so I hope that means I am doing it right. Just wanted to show you what I noticed in the period of 3 months. I feel my biceps are much harder than they used to be. here is a picture. I know it's covered with a lot of fat, but I just wanted to see whether I am building muscle or not. I eat at deficit (TDEE-20%)
    34rf5uw.jpg

    also do you have suggestions on my workout program? Do I get same results with dumbels as with barbells (i don't have access to barbells now)? Should I include cardio? Since I started lifting my weight loss slowed down. Looking forward to hearing your suggestions.
  • kamakazeekim
    kamakazeekim Posts: 1,183 Member
    Hi :) So I've been having major problems trying to lose weight. I've been seeing a nutritionist monthly and it hasn't helped thus far. I've been sticking to around 30-40 carbs a day and about 1300 calories and I try to workout most days of the week. I have yet to lose any weight and it's been over 5 months. I NEED to lose 20 pounds in order to have a gastric bypass. Do you have ideas that might jump start weight loss?
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    hi Ritch

    I am currently 219 and 5'4. I have a lot of extra fat to burn, that I know. but I started a program with dumbells and I absolutely love it. I do the following program 3 days a week:

    Shoulder squats
    Bent-over rows
    bench press
    Arm curls
    Lunges
    Triceps extensions
    Crunches
    Lateral raises
    Overhead press

    I started from 7.5 lbls dumbells and now I can lift 15 lbls. I know it's not that heavy but I can totally feel stronger. For one or two days after workouts I am sore so I hope that means I am doing it right. Just wanted to show you what I noticed in the period of 3 months. I feel my biceps are much harder than they used to be. here is a picture. I know it's covered with a lot of fat, but I just wanted to see whether I am building muscle or not. I eat at deficit (TDEE-20%)
    34rf5uw.jpg

    also do you have suggestions on my workout program? Do I get same results with dumbels as with barbells (i don't have access to barbells now)? Should I include cardio? Since I started lifting my weight loss slowed down. Looking forward to hearing your suggestions.

    As you are a beginner to weightlifting,, the chances of gaining muscle and losing fat are there, this usually lasts around 3 months, they are called "noob gains" - thiis means yeah, your weight loss will slow down. One thing is for sure, you're getting stronger, and you feel better and you say you look better! these are obvioussly all positives.

    If you don't have access to a barbell then the only thing I can suggest is keep doing what you're doing! wheen you can eventually get access to a barbell start reading this website: http://rippedbody.jp/2011/09/22/training-the-guide/

    Cardio is definitely not needed for fat loss.

    Everything you've stated seems normal, so keep it up!

    Best of luck if you need anymore help just ask

    ritch
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    Hi :) So I've been having major problems trying to lose weight. I've been seeing a nutritionist monthly and it hasn't helped thus far. I've been sticking to around 30-40 carbs a day and about 1300 calories and I try to workout most days of the week. I have yet to lose any weight and it's been over 5 months. I NEED to lose 20 pounds in order to have a gastric bypass. Do you have ideas that might jump start weight loss?

    Hi, firstly there is no magical formula for weight loss, it is simply calories in vs calories out.

    You haven't mentioned what weight you are, but I can tell you one thing, you are not consuming 1300 calories if your weight has not gone lower in 5 months. Check that you are counting correctly/weighing your foods correctly.

    ritch
  • bubblygoldfish
    bubblygoldfish Posts: 215 Member
    [/quote]
    Hey, why do you not run? Have you no desire to flee from wild boars? Zombies? A mob?
    [/quote]

    [/quote]
    I like zombies.
    [/quote]

    Have you heard of the zombie run? When I get back to the states I am so going to try it!
    [/quote]
    [/quote]

    I'm a such a dork, but the Zombie Run is a mud/run, obstacle course where you are chased by volunteers dressed as Zombies.
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    I'm a such a dork, but the Zombie Run is a mud/run, obstacle course where you are chased by volunteers dressed as Zombies.

    Long as you're having fun, right? ;)
  • fhargis0002
    fhargis0002 Posts: 113 Member
    female 24 yrs old
    5'2
    sw 220 lbs
    cw 166 lbs
    gw ~120lbs

    no gym access currently owns set of 2,5,8,10 lb dumbbells and one 35 lb dumbbell and am looking into buying a barbell. I do Zumba one or two times a week for one hour at a time, use fitness blender videos and videos by jJessica Smith to do cardio and strength with dumbbells, 3 days a week, most have multiple reps and I am comfortable using the ten lb weights. I am interested in lifting heavy but not super knowledgeable. oh I eat approximately 1500 calories a day.

    with what u kno about me, give me your best advice to achieve optimum results of lmm and low bf

    :-)
  • ritchiedrama
    ritchiedrama Posts: 1,304 Member
    female 24 yrs old
    5'2
    sw 220 lbs
    cw 166 lbs
    gw ~120lbs

    no gym access currently owns set of 2,5,8,10 lb dumbbells and one 35 lb dumbbell and am looking into buying a barbell. I do Zumba one or two times a week for one hour at a time, use fitness blender videos and videos by jJessica Smith to do cardio and strength with dumbbells, 3 days a week, most have multiple reps and I am comfortable using the ten lb weights. I am interested in lifting heavy but not super knowledgeable. oh I eat approximately 1500 calories a day.

    with what u kno about me, give me your best advice to achieve optimum results of lmm and low bf

    :-)

    All you need to know about lifting is here(providing you eventually do get access to a barbell etc): http://rippedbody.jp/2011/09/22/training-the-guide/


    As for calories, have you tried using a proper calculator?: http://iifym.com/iifym-calculator/

    Diet will make you lose weight, weight training will fix body composition.

    ritch