Hi mate,
In short the theory behind them is good, but in practice there not too good, they can cause heart attacks, depression, anxiety ect so there not that good for you.
For the same effect eat green vegitables such as lettice and spinich, these type of foods are called a thermogen and you will burn kcal's by eating them.
Next what I use on my clients (I'm a personal trainer so know my shit about this kinda thing) is a 3 way split:
day 1: Long slow duration/ enough for 30 mins-1 hour, if your having trouble at running at 8.5 kph then go slower, this needs to be enough for you to able to keep a convosation.
Day 2: Weights, now you wanna aim for endurance to build muscle tissue that will help you burn more kcals, so should be struggleing on the 15 th rep, make sure you have good form thoughout, ask a gym member to help you out if your unsure.
Day 3: High intencity interval training- this is the hard day, you need to go all out pushing yourself, so lots of sprints will whole body movements, for example, sprints with burpees, but on the brightside really be creative with it.
For now though we just need to get you moving, so go along to a spin and circuit class, and make some gym friends.
So to recap, 3 day split, twice a week, eat 250 kcals less and do 250 kcals more, should burn 1-2lb a week, i know what your thinking "on the biggest looser they loose 15lb a week" bad news dude, your not them, they have gentic markers (and spending all day at a health farm helps) that makes them loose weight that quick.
And eat your greens, stay away from sugar, i go by the 30% rule, so if it has 100g of carbs and 30g of sugar its fine, if it has 31g then its not, 30% is easy.
Other then that the weight should fall off you pretty quickly really it takes time to see results you want but in 2 weeks you should notice a diffrance.
Also try eating 6 small meals a day, with a low glycemic index, this should help alot too
Anything else give me a shout, hope this helps,
Tuck
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