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Am I Doing My Fat Loss Process Right?

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Am I Doing My Fat Loss Process Right?

Postby Archibaldo » Wed Oct 18, 2017 6:16 pm

Okay here is my plan

Well im 17 male 6'11" and weights about 220..

Here is my plan

1980 calories every day with all the right amount of nutrients

Monday - Cardio, Burn 500+ calories

Tuesday - Weight Training and low cardio,l (burn 200ish cal)

Wednesday - Cardio, Burn 500+ calories

Thursday - Weight Training and low cardio,l (burn 200ish cal)

Friday - Cardio, Burn 500+ calories

Saturday - Only weight train

Sunday - Rest ( reduce calories to 1700)

Please let me know if im doing anything wrong... thank you in advance
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Joined: Wed Feb 12, 2014 7:50 pm

Am I Doing My Fat Loss Process Right?

Postby Merton » Wed Oct 18, 2017 6:32 pm

with ur height u can consume 2200-2500 cal daily and stay active, here are tips that will help u to be in shape

for 1 day of ur choice in a week, stick to fruit and milks only

Best is stay active, dance, use only stairs (no lift), walk to nearest shop, get good sleep and stay happy

You shud do 15 mins jog daily, sit-ups, climbing stairs (very effective), lunges (very effective), dance workout for toned legs and butt.

Cycling, swimming, dance and skipping rope is also helpful

Do Crunches, side twists, Side bends, Leg raises 3 sets of 25 reps each exercise daily to trim belly.

Eat Yogurt, raw paneer, drink hot milk bedtime, drink lots of water, eat fruits and salads, drink green tea morning first thing and eat little salad before lunch and Dinner.

Dip handful of whole grains (Black grams, peas, peanuts, pulses) in cup of water overnight and eat in morning.

You can follow following diet and fitness tips for better results: -

Eat more of vegetarian food, have 5 time meals rather. Eat yogurt, curd in mrng and evening.

You can have seafood also.

Drink 1 cup of green tea empty stomach.

breakfast of cereals, milk and egg only, with bread

Lunch u can have beans on bread, 1 plate dal rice or 2-3 breads with baked/ boiled vegetables

have light dinner, eat some salad and u can have 2-3 breads and with gravy, pulses or pasta with not much of cheese. You can use home made salsa

Drink plain hot milk with only little suger or green tea bed time

avoid soda/aerated drinks (mainly diet Soda), chicken, beef, pork, cheese, pizzas and junk food.

Avoid rice at night. you can treat yourself on weekend with these food, but keep activity level high on weekend

learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..


You can do activities like streching, breathing exercises, yoga, running, like standing at same place u do running motion, arobics, dance, climb stairs till 5 storeys 3-4 times a day, jogging, badminton, volleyball also keep you fit

swimming is also good exercise

You can do free exercises like push-ups, sit-ups, chin-ups to stay fit

get a pair of light weight dumbells and do arm exercises

for thighs do lunges, sit-ups, stepper, multi-exercise, leg curls, leg press, jogging, climbing, climbing steps

for arms do dumbell curl, reverse dumbell curl with light weights (15-20-25 reps)

for abs do crunches, leg raises, tiwst crunches, standing twists etc.

for chest do bench press, dumbell flies, pec dec etc.

Note: I suggest light dumbells over machines. please make sure u do light weights and more reps for weight loss.

Please don't do exercise if you have cold or some illness.

Please rate my answer if you like. u can anyway mail me or im me for more info.. all the best..

Join my group in LinkedIn for frequent articles http://www.linkedin.com/groups?home=&gid...
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Am I Doing My Fat Loss Process Right?

Postby manawydan48 » Wed Oct 18, 2017 6:36 pm

I think you are doing too much exercise. You should have at least 2 rest days during the week otherwise you will burn out.
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