Last 20 lbs - Suggestions

Wookinpanub
Wookinpanub Posts: 635 Member
edited February 27 in Health and Weight Loss
Ok really 21 lbs but I hear it is the most stubborn to lose. So far I have dropped a pants size - snug 40 to 38 and see some better muscle definition but my belly and love handles still carry most of the extra weight and to be honest it looks like I need to loose more than 20 more lbs to get rid of my belly and love handles. FYI I am 6 foot 3 and just weighed in at 215.8. Goal is 195.

Replies

  • Branstin
    Branstin Posts: 2,320 Member
    Have you incorporated any weight training into your routine? Sometimes, you just need to have patience.
  • Wookinpanub
    Wookinpanub Posts: 635 Member
    Have you incorporated any weight training into your routine? Sometimes, you just need to have patience.

    Yes, I do cardio for 30-35 mins then lift. I am not a lifting expert but I typically do the following:

    Monday - back --> lat pull down, seated row
    Tuesday -arms --> arms curls with curl bar, tri cep extension on cable machine
    Wednesday - chest --> bench on smith machine, cable cross overs
    Thurs - shoulders --> military press on machine, arm extension on machine, shoulder shrugs for traps
    Friday - start over
    Sat - potpourri but usually always do cable cross overs and dips

    I could probably use some guidance on techniques and how much, how often, # of reps, etc
  • Branstin
    Branstin Posts: 2,320 Member
    My advice is to set-up your MFP profile to reflect your lifestyle before any exercises. Set a reasonable weekly weight loss goal. Next, add your exercise and eat back about half of those calories.

    As a rule of thumb, the following weekly targets would give a balance between minimizing negative side effects and seeing a reasonable weekly weight loss:

    More than 75 lbs: 2 lbs/week
    40-75 lbs: 1.5 lbs/week
    10-40 lbs: 1 lb/week
    Less than 10 lbs: 0.5 lb/week

    Helpful links:

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

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


    Research Stronglifts 5x5 and Starting Strength programs for weight lifting.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Have you incorporated any weight training into your routine? Sometimes, you just need to have patience.

    Yes, I do cardio for 30-35 mins then lift. I am not a lifting expert but I typically do the following:

    Monday - back --> lat pull down, seated row
    Tuesday -arms --> arms curls with curl bar, tri cep extension on cable machine
    Wednesday - chest --> bench on smith machine, cable cross overs
    Thurs - shoulders --> military press on machine, arm extension on machine, shoulder shrugs for traps
    Friday - start over
    Sat - potpourri but usually always do cable cross overs and dips

    I could probably use some guidance on techniques and how much, how often, # of reps, etc

    If I were you I would find a compound heavy lifting routine that is already established such as Starting strength or Strong lifts.

    3x a week 3 exercises each time...spaced with one day apart for recovery where I personally do my cardio/HIIT workouts.

    Squats, Deadlifts, Benches, Overhead press and pendlay rows or cleans.

    Stronglifts is free online. SS is a book that can be purchased.

    the last 10 is ususally the "hardest" or so they say...I didn't have an issue, just weigh your food, log it all and do exercise for health.

    If you are using NEAT method eat back 50-75% of your exercise calories...If you do TDEE well..don't.
  • Wookinpanub
    Wookinpanub Posts: 635 Member
    Thanks! I have been averaging 2.2 lbs per week. My goal was 60 lbs in 6 months.

    I will look at the stronglifts info. I am just not sure my routine is the best. At first I was going for 3 sets of 12 reps each or in sets 2 or 3 working up to 12 reps.
  • cingle87
    cingle87 Posts: 717 Member
    Personally I would drop the bro slipt, unless you are an experiance lifter working 1 muslce per session per week is a waste of your time. While you are still cutting Id recommend looking at stronglift or other beginner programmes. They concentrate of the big compound lift which work multiple muscle at once such as Deadlift, squat and bench press.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Thanks! I have been averaging 2.2 lbs per week. My goal was 60 lbs in 6 months.

    I will look at the stronglifts info. I am just not sure my routine is the best. At first I was going for 3 sets of 12 reps each or in sets 2 or 3 working up to 12 reps.

    Well with 20lbs to lose that should change to about 1/2lb a week for it to be healthy...

    Stronglifts gives you 5x5 reps at heavy weights...except for Deadlifts which is one set.

    You increase your weight by 10lbs for a man I believe and failure is part of the game.

    It definately helps preserve the muscle, gets you strong and keeps you burning calories.
  • Wookinpanub
    Wookinpanub Posts: 635 Member
    Personally I would drop the bro slipt,

    What is "bro slipt"?
This discussion has been closed.

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