How I lost almost half my body weight (with images)
Just wanted to share this with you all, I started out at 22stone and 6lbs back in April 2013, after a pretty awful time in my life, I decided I wanted to get back on track.
I currently now way 14st and 6lbs, I have lost a total of 8 stone by doing no cardio, and only weight training.
There is a lot of information out there, which is confusing, and only discourages people from continue their journey, I'm going to break down the most basic aspects of my journey, which I strongly believe can be applied universally.
1. Diet - diet is essential, but more importantly, macro nutrients. Personally, if you are going to go down the weight training route to lose weight, you need to make sure you eat some carbs before and after your workout. Other than that, stick to eating mostly protein sources and fat, yes fat. Where possible stick to real food, chicken, tuna, turkey and beef. For carbs, I would suggest eating less than 60-70 grams a day, which is about 3 bananas or a cup or two of rice.
2. Exercise - It's up to you how you do this, if you have a lot to lose stick to low impact cardio, you want to be able to do 30 mins a day without putting too much pressure on joints etc... swimming, walking, cross trainer, cycling etc...
I would suggest you start with weight training, and do some light cardio in combination. Weight training increases your metabolic rate for up to 24 hours after you train. As you lose weight you will lose muscle density, therefore weight training is essential in my eyes.
Weight training does not have to be benching 100kg, or using 20kg dumbbells, I would stick to high reps, low weights to begin with, and build up your profile from there.
3. Supplementation - I strongly believe in magnesium, zinc and Vitamin D supplements, I do not believe in protein shakes and I do not believe in creatine.
MOST IMPORTANTLY - AVOID SUGAR AS BEST YOU CAN, AND ENJOY THAT CHEAT DAY ONCE IN A WHILE.
It has taken me over 2 years to get to where I am now, and I am very close to reaching my goal, losing weight is an enjoyable experience, the positives you gain from it are worth it in the end, and the compliments keep you ticking by.
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