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Ohhhh, be sure to post pics along the way. You'll get a cheer squad here for sure.
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^ yesss that would make me feel so motivated!! Xoxo
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... and make some in person showings in OC, often.
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Join Da Gym Club
I'm sure you can find a workout partner
or two
or three
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I discovered cycling after my knee reconstruction surgery, it was tough at first. I enjoy that it's outdoors and it helps where I live on the Central Coast there's a lot of great routes. (Note: on this day I started at the beach in the far right of the picture and did about 2100 ft of climbing)
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The most efficient way to lose weight is fasting. I credit it for taking me from consistently 145-150 to my current 130 lbs.
It's muscle sparring if you do gym.
PSMF is protein sparring modified fast which would be a minimal diet.
You are not going to get abs and develop a volleyball butt at the same time. Choose which one is more important to you.(If you train on deficit muscle growth will be less obvious)
I just hike and walk a lot to stay slim now.
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Make a gradual change, make sure you can integrate it into your life style without too much distress. May be start with body weight work outs, variations of body weight squats can help with your booty. Start eating healthier, don't go on a strict diet, you most like won't stick to it. By making small changes that you can maintain and make it into a habit will get you where you want to be and keep it that way.
Post your pics as you progress will also keep you in check with your goal.
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CrossFit (or some other kind of functional high-intensity interval training) is amazing and helped me lose 40lbs. The fact that every workout was different helped keep things interesting for me so I could avoid getting bored and be more consistent. I also reduced carbs and increased protein. Not in any kind of a crazy way, but just basically paying more attention to the macronutrients of what I was consuming.
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Don't go on a strict diet, you ll go in for 3 days to a month and you'll give eventually to your cravings.
First give yourself 3 days eating your normal foods snacks etc... get myfitnesspal app and track that so you can get a general idea. Of what your caloric intake and macro intake are.
After you figure out what's you're average subtract 100-250 calories, you're going on a caloric deficit, don't do diets. Do cut off carbs and fats your body needs them. And imbalancement of cutting your 3 big macros can really mess with your hormones. You wanna have a high protein intake, protein will keep you full longer. You want clean moderate carbs green vegetables, red fruits, and some grains like rice and some starchy carbs like potatoes or sweet potatoes. And go lower on the fat.
You want to train till muscle failure. In general since you're getting back into the gym start low. I'd go with a week of something like this.
Push day
Pull day
Leg day
Full body
Hit your max reps first so you wanna be in a range of 9-12 reduce that weight by 25% for your next 4 sets and hit 12-15. The objective is not necessarily those reps but till failure. So if it's less then less if it's more than more. Than adjust in your next week.
Attempt to be active when you're not so walk minimum you should be trying to achieve is 10k steps a day.
Stay hydrated drink half gallon to a gallon of water a day.
If you want help message me and I can give you more info.
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The advice just above is pretty spot on. I eat a balanced diet with an emphasis on protein, lift weights every 2 days with focus on different muscle groups, on the in between days I am doing something aerobic. The key to weight loss is to create a calorie deficit and ramp up your metabolism, which lifting and protein will help with.
If you are not sure where to start, hire a personal trainer for 6 to 8 sessions to help you set up a program.
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