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2014 - Goals from a new member - Any advice?

Catch20Too
Catch20Too Posts: 3
edited February 11 in Fitness and Exercise
Hello,

I wanted to get some advice on my goals/fitness, I hope this is ok.

I have a York Aspire Crosstrainer which I started on after the New Year. My weight when i started was 16st 0.5lb with 27.2% BF :(. My aim is to reach 12 to 12.5 stone with BF around 10-12%, aiming for 2-3 lb a week weight loss.

For exercise I started with:

Mon, Wed, Fri : Crosstrainer HIIT training for 30 minutes (5 min warmup/cooldown, the middle 20 minutes currently split into 15 sec of go as full effort, and 45 sec cooldown rinse and repeat). I'm burning around 220 cal for each session

Tue, Thu, Sat : Crosstrainer Endurance(?) Cardio for 40 minutes (resistance set going up a hill, plateaus for 16 minutes then eases off) - This is burning around 440 cal currently.

For food I'm eating 5 times a day, Milkshake with skimmed milk (replacement nutrients etc) x 2, yoghurt, sesame/pumpkin seeds, main evening meal is mostly lean meat with plenty of fresh boiled vegetables, but have pasta maybe twice a week.

I am drinking about 4 pints of water a day + 3 cups of unsweetened black tea.

I've been reading a lot of posts/threads and hoped I could get some constructive advice on any changes I need to make to the above?

My first week last week saw me lose 3.75lb and drop 1% in BF to 26.2.

Thank you for any advice/tips you can give about regime/nutrition.

Cheers!

Replies

  • Catch20Too
    Catch20Too Posts: 3
    Anyone?
  • GradatimFerociter
    GradatimFerociter Posts: 296 Member
    If it is working for you and feels sustainable then you're fine. Don't fall into the trap of eating too little and personally I would at least add a basic strength routine a couple of times a week but you don't have to.
  • lynheff
    lynheff Posts: 393 Member
    Sounds like a good plan. This should work for you over the long term but there is plenty of advice out there on new exercises or new diet plans if this one stops working for you. My change this year is to add lots more fruit and veggies to my diet. I blend kale, carrot juice and half a banana into my morning whey protein shake. Ups the vitamin/fiber content and I stay full much longer. good luck!
  • Catch20Too
    Catch20Too Posts: 3
    Thank you for your replies, I really appreciate the pointers you have given.

    The last time I tried losing weight I was using a treadmill and I found that my weight loss plateaud after a week.. I hadn't done as much research into the different types of exercise endurance, HIIT etc and became disillusioned very early on. I feel very positive about 2014 as the "science" seems to work for my goals now. I have also put in some milestones along the way to replace those shakes slowly so that when I get down to my ideal weight, a sudden change in diet isn't going to cause shock or weight gain.

    Just weighed myself at the end of week 2 - another 2.5 lb down (10% down, 90% to go hehe), but only 0.2% (1lb) body fat lost. I'll add as you suggest some weights/strength training to try and limit lean body mass loss.

    Thanks once again!
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