Those of you who have lost 40 or 50 pounds in 6 months or so what was your workout routine?

lalfaro01 wrote: »

rabbitjb wrote: »

Personal trainer once a week - 20 mins cardio, weights, bodyweight
Workout twice a week, used to do one as a one hour cardio but generally 2 sessions of cardio / weights
Walked ...tried to hit 5 miles a day when not working out

But the weight came off by food intake
48lbs in 9 months, 52-55kbs overall, maintaining for 10 months

Still do 3 x workouts, weights and 1 PT session. Probably only walk around 4 miles on average still watch food but at 2300 cals roughly per day

Rabbit, what was your calorie intake while you were losing weight?

chalonera wrote: »

I have recently qualified in Health and nutrition, and understanding the facts and basics for me is extremely helpful... so I hope this helps you too...

• You’re BMR (Basal Metabolic Rate) – what you need to consume on a daily basis to walk, talk, sleep etc…

that's incorrect

• You’re PAL (Personal activity Level) – Even if you are sedentary you still move throughout the day - your PAL is what you multiply your BMR by to calculate your daily amount of energy (calories) per day needed based on how active you are.

your NEAT

• No 1 person has the same amount of daily calories, the 2000/2500 per day is a good guideline, but is easier than you think to calculate your own energy requirement! http://www.bmi-calculator.net/bmr-calculator/

• Drink at least 1.5L of fluids that aren’t Tea, Coffee, or fizzy drinks per day (preferably water!) It is important your body stay hydrated to carry out its daily functions properly, if it isn’t hydrated enough, your body won’t absorb the right nutrients you need. If you are exercising it should be more than 3L depending on how much)
see hydration chart and check your pee re hydration, there is no set amount, we get lots of fluids from all drinks and foods. Tea, coffee, fizzy included


• Don’t skip Breakfast! Even if it’s at 10am rather than 8…eating breakfast kick starts your system into working again after its rest overnight, you need energy to function.
that's incorrect - doesn't matter when you eat but the first time you eat in the day is going to be the time you break your fast

• No more than 6g of salt per day, don’t add! Adults eat way more salt than they need to for what is healthy, too much salt can lead to High cholesterol and Heart Disease… don’t add it to your food! Look for other things to flavour. Also look at the salt content of the food you are already eating! It will surprise you. (Bacon…)

salt leads to high cholesterol - so not sat fats - can you source this?

• Substitute or replace for healthier alternatives! Swap Milk for semi- or skimmed. Use yoghurt or low fat crème fraiche rather than crèam or milk in cooking. Swap chocolate for yoghurt coated raisins etc…

low fat is not necessarily healthier - if you haven't reached your minimum fat macro then you absolutely shouldn't - and nobody should ever swap chocolate for not chocolate particularly not disgusting overly sweet yogurt coated raisins - OK I admit it, that was personal
• Variety is the key to a healthy diet, you should aim for the following daily;
o 33% carbohydrates (try wholegrain or wholemeal as it contains more vitamins and minerals than white and lower in calories as it’s not so processed.)
o 33% Fruit and veg
 No more than 2 portions of fruit per day (to keep your sugar down).
 Juice will only ever count as 1 portion, no matter how much you drink!)
 Beans and pulses only count as 1 portion also.
 Normal Potatoes do not count as 1 of your 5 a day. Sweet potatoes do!
 80g of each fruit or veg is counted as 1 portion. Measure it!
 Smoothies only count as 2 portions max, no matter how many fruit or veg is in them.
o 15% Meat and Protein (try at least 2 portions of fish per week)
o 15% Milk and dairy (semi or skimmed milk only, we don’t need full fat )
o 4% or less of fatty or sugary food. (natural sugars and non-saturated fat like nuts, seeds, olive oils and vegetable oils)
• To gain or lose 1lb of fat you have to either (it takes however long you want it to, healthily)
o Consume 3500 less calories than you burn.
o Or burn 3500 calories more than you consume.

wow that's prescriptive - I'd disagree with percentages on proteins and fats and go for grammes per bodyweight personally


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