Hi, I am not new to exercise; however I find it very difficult to lose weight. I am currently happy with my muscle mass and would like to take any measure to lose the excess fat as fast as possible. I am not obese, but I want to get that 6-8 pack by losing about 20-30 pounds. Now my situation currently does not allow me to go to the gym, so I have my body to work with and a park next by for jogging or anything else. Also if it is one of those DVD programs you need to follow on TV it cannot have anything extreme like jumping in it as the apartment I currently live in is made out of cardboard and neighbors complain at the slightest noise...

I try to eat as healthy as possible and keep any junk food out of my diet, I eat as little carbs as I drink water/natural juice. My current exercise is jogging at the park, but I do not see enough results to make me happy. If you have any tips or routines whichever they might be I would greatly appreciate it.

Hey, I have been where you are, so I'm going to give you some advice which worked for me.

I joined Weight Watchers and followed their "point" system with food. Basically, depending on your weight, you are allowed a certain amount of "points" to consume per day. This allows you to eat whatever you want so long as it is in your "points" quota for the day. Every single food has a "points" level attached to it which is calculated by the calories and saturated fat. I suggest checking out their website for more information - just type weight watchers into google.

As for the excercise, I currently have a personal trainer and he makes me do a whole range of different exercises which really work all the muscle groups. Some of these exercises include up stairs or uphill running (at a fast pace) and then running back down the hill at a bit more of a recovery pace. My recovery time is then spent doing push ups, situps, squats or lunges for 30 seconds to 1 minute and then the uphill running again. He usually makes me do this about 5 times and it is probably a total of 800m run each set.

We do a lot of ab exercises such as sit ups, crunches, bicycle rides, leg raises, plank on elbows and toes, crunch twists, side crunch, oblique v-up. If you don't understand what any of these entail, type "ab exercises" into google and see what comes up - there are a variety of webpages which define these excercises and inform you of how to safely execute them.

I hope this helps you out a little bit. Good luck!

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....Thought you might like a girl's opinion....

A six pack is contigent on three factors....



1. Low body fat


Count calories

http://www.freedieting.com/tools/calorie_calculator.htm

change diet composition

http://altmed.creighton.edu/Paleodiet/Foodlist.html



2. sufficient abdominal muscles

Dont over due tit hough, focuse on contracting (flexing for the lay) your core during other excercise and once and a while isolating them focusing on the contraction.




3. genetics

Not much you can do about this, but not matter what with proper diet and "smart" work (not necessarily hard work) you can augment your pyshique.


For more on training and diet

http://www.bodybyscience.net/home.html/?page_id=18

get on the heavy resistance training. Train every single muscle, not just where you want to lose the weight.

By Increasing lean muscle mass your body becomes a fat burning machine!

So you want to get tough: http://www.military.com/fitness-center/ ... ts/archive

It has some killing programs: "How to Lose Your Love Handles"
http://www.military.com/military-fitnes ... ve-handles

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True communication is communion―the realization of oneness, which is love! ~ Eckhart Tolle

Try the anabolic diet, worked wonders for me losing weight and for many people I know.

http://stronglifts.com/the-ultimate-ana ... u-can-eat/

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Been there, done it, oh and still doing it!

: Blog entries@ http://kennyspuathoughts.wordpress.com/

To reduce the weight routinely here is the time table :-
1 hour - Hike
30 minutes - Swim at YMCA
20 minutes - Perform full-body strength training
30 minutes - Hike after work
1 hour - Evening Salsa Dance Class
20 minutes - Perform full-body strength training
30 minutes - Hike after work

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Life is either a daring adventure or nothing.

I think first of all you should have to take strong decision for that. Avoid to maximum some oily food and heavy junk food. Use 4 to 5 times pineapple or lemon juice, maximum eat fried vegetable, If you try this way definitely you will got loose weight very soon.

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8gb micro m2

Hey there,

A couple of things really worked for me when I was in a similar situation.

1. Diet: I've done both the Paleo diet (look it up) and the Zone diet (look it up) and they both made it extremely easy to eat the right types of foods (and with the paleo diet you'll get full on far less calories).

2. HIIT and HIRT: High Intensity Interval Training and High Intensity Resistance Training work wonders. HIIT just means that when you do cardio, mixup the intensity of your workout. jog for two minutes, sprint for one minute, back and forth to burn more calories in a shorter period of time (and work your muscles harder. Sprinters generally have more muscular, toned bodies than marathon runners).

HIRT means doing your resistance training (weights, bodyweight) at high intensity with supersets. So, for example, I might do 15 wall-pushups, 15 squats, 15-pullups and 50 crunches back to back before I take a break. This has the double advantages of building muscle (and the more muscle you have the more calories your body will burn throughout your daily activities) and actually burning fat because of the high intensity of the workout.

Hope that helps. Good luck mate!

Well said, but personally I wouldn't reccomend HIRT on a diet, you'd eat into to much muscle aswell.

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Been there, done it, oh and still doing it!

: Blog entries@ http://kennyspuathoughts.wordpress.com/

Try bodyweight training

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I'm not actually Braddock. I'm only his friend.

keep running you will see results
also.. cut out carbs as much as possible and fats too.. if you drink soda stop and if you drink juice.. slow down.. it has sugars

good luck

I would say just keep jogging and to see results try to go a bit further than you can go, only go home when your really tired. Second of all its better to change your way of eating, if you eat a lot of snacks the whole day long than try to reduce it to just Breakfast Lunch Supper. It will work, I have done it myself and i lost the 6 pounds from the summer

Thanks to all being a part of this thread. and post your great suggestion. Actually I need a weight loss routine.

Thanks!

As has been said before. Run if you want a little routine try running 3x a week.

Say Monday run for 40 mins really steady, as in if you had a partner you could talk to them.

Wednesday HIIT or Fartlek a good one if your out in a park is to use tree's. Sprint 2, jog 3, sprint 1, jog 1, sprint 4, jog 2 etc.

Friday run for 40 minutes a bit harder this time, so you are pretty tierd after you finish.

Seems like you got your diet sorted and try to do your runs early morning as opposed to after work. Will kick your metabolism in for the whole day and you will burn up more calores.

Run on the roads dont use a tread-mill.

If you want to mix things up, take out one of the days and go to your local swimming pool. Do something like 10 lengths best effort, 5 recovery, 12 BE, 4 recovery etc. or just a 30-40 minute decent pace swim.

1st post on the forum, hope it helps you