Member Since: January 27, 2014
Answers: 1
Last Update: January 29, 2014
Visitors: 421
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i weigh 75kg and i want to lose 15kg.i am going to start working out at a gym 4 days a week and want to know around how long will it take me? 4months? more,less? please answer me.ill also eat less and more healthy (link)
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First of all, you need to tell us your gender and age. The above advice is sound, but gender and age play a major role in your weight loss. Also if you are suffering from any health problems too.
Always try to eat less than you burn. Obviously to a novice that is very difficult to do, but you need to be sensible about what you ingest on a daily basis.
You don't have to suffer, there are plenty of seasonings that have zero calories to flavor bland foods to your liking.
Stick with the basics. Veggies, Fruit (careful on how much you eat because of the sugar content, 1 pc of your favorite a day is okay), Chicken breast, eggs, white fish, lean (at least 98% fat free) red meat if you must have it, turkey breast or ground, and oats (stay away from bread). If it's processed stuff, stay away. Very simple. If you are a man, try to eat less than 2250 calories per day and 1750 for a woman. Try your best to space out your meals to 4-6 per day (small ones). You do this to rev up your metabolism which is ideal for fat loss. You rather lose FAT than just water and valuable muscle tissue (the more lean mass you have, the more calories you burn just sitting down!).
Once your weight loss begins to stop, increase your cardio/weight training time. Do 10 or 15 min more (or increase intensity) on the treadmill/elliptical/stairs and add 1 more exercise to your weight training regimen.
I always recommend cardio in the morning on an empty stomach for at least 30-45 min, 5 days a week. If you can't, try to do it after weight training.
Again, diet is key. Burn more than you eat, but stay healthy. If your weight loss really stops after doing all you can in the gym, that is when you start to reduce calorie intake, but VERY slowly. Try reducing 50-100 calories per day first for a few weeks and then experiment from there (reduce carb intake first; remember : 4 calories per 1 gram of protein, 4 calories per 1 gram of carbohydrates, and 9 calories per 1 gram of fat - ALL FATS INGESTED SHOULD BE GOOD FATS ONLY IE: Fish Oil, Omega 3-6, Flax Seed etc - Try not to reduce this if you can help it, your body NEEDS fat to BURN fat - weird huh?). NEVER do anything drastic. Rome was not built in a day. Take it slow. Progress will come. BE PATIENT! Drink PLENTY of water, especially during exercise and after.
Good luck! (I am a certified personal trainer)
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