Hey all. I'm Male 23, 5ft11, bf% is 11. 5, weigh 182-185. My rmr is 1850 cal/day. I am currently doing 500 calories worth of cardio every day (running or biking over 45 min in morning before meals). I lift weights twice per week (bench is up to 200 lbs). I'm making sure that I eat my rmr every day (around 4-6 meals) so my metabolism doesnt get too sluggish I hope. I figure since I work out everyday and am relatively active I should be negative at least 700 cal/day (500 through cardio and 200+ through dieting). I drink plenty of water and about a 2 liter of diet pepsi/day (helps the sweet tooth). Does this all sound correct to lose only bf and maintain/gain muscle so I can get my bf down to 6-8%? Any tips to speed or target fat loss or am I doing everything correctly? thanks. After looking around, I learned — good question, really. — jas

I am 28yrs. , 5 ft. 8 in. , 150 lbs, with 22%-24% body fat depending on the calculator used. My boyfriend is 27yrs. , 5 ft. 11 in. , 170 lbs with 24-30% body fat depending on calculator. We'd like to start exercising (we were both very athletic in high school and I also in college) but we have been pretty inactive for 3 years now. I'd love for an expert to tell me what would be a reasonable goal to set for body fat loss if we commit to exercising 3-4x per week 30-45 min. Each time for 4 to 6 weeks (no diet modifications yet, just exercise). I know guys burn it off faster than girls, so I would like to know what would be a fair, comparable loss for each of us. That way we can see who really "won" and have some fun with it. Thanks so much for your help. I think I found an answer. Well, the first thing you can do is have a professional body fat test as those online calculators are very inaccurate. And to lower body fat, it is a case of strength training as well as cardio and a high protein diet. A good place to aim if you want to look really lean without looking ripped would be 18%-22% for a female and 10%-14% for a male. If you want that six pack, then 16%-18% for a female and 8%-10% for a male.

It doesn't matter how hard I try to lose weight I always end up putting back on more than I originally lost. I have been on a multitude of weight loss diets or weight loss plans with the usual outcome 3 weeks into it of becoming bored, not seeing instant results and eventually failing at another attempt. If this sounds familiar it is because like me you have been living with an addiction to eating.

Unlike an alcoholic or heroin addict and I don't make the link lightly, us over eaters have to have a little of what we are addicted to everyday to survive. Smokers can stub out and distance themselves from the situation, not over eaters, they have to eat to stay alive; they must view TV adverts promoting food, walk through shops packed with cheap readily available fast food. My over eating comes and goes, some days I visit the gym and feel I could beat it, other days are spent eating unhealthy foods.

I am obese as a result of my eating and I eat to make myself feel better about being obese – the vicious circle of an obese over eater. Although it does sicken me to think that other people can eat what they like without ever putting weight on, it appears now that this is largely due to genetic makeup as well as poor lifestyle. I am currently on my latest weight loss plan, diet, call it what you like and I am as determined as ever to succeed. Where I used to sit in most nights I now visit the gym 3-4 times per week.

As a result my blood pressure is 151/65 which although the first figure is still high this is mostly down to my +300lb frame. So here is what I plan on doing to try to lose some of the excess fat in the next 6 months. It's not rocket science and is really quite simple. My weight loss plan is this and can be followed by anyone.

1) Increase activity levels so my heart rate is between 120 -170 beats per minute 5 times a week for at least 20 minutes;

2) Reduce my saturated fat intake and my calorie intake by 300 calories;

3) Start appreciating every moment of every day by smiling.

In order for any weight loss plan to succeed it is crucial that you increase the amount of exercise you do. Visit your doctor for a check up to make certain it is okay for you to increase the amount of exercise you do and work out a weight loss plan. Start with 20 minutes of very light exercise that increases your heart rate to 120 – 140 beats. This could be a brisk walk or a swim, the latter being my favorite. Try to make certain that you put this at the top of your to do list, difficult I know if your life involves work and kids. In order for us to achieve our weight loss goals it is crucial you get exercise near the top of your priorities.

My darling wife and I have never quite seen eye to eye on this, house cleaning or the gym? Once you have completed a month of light exercise, increase the rigor of the exercise to make certain that your heart rate increases to 150 beats a minute for 20 minutes five times a week. To ensure a healthy lifestyle the amount of saturated fat you consume must not exceed 10% of your total daily calorie intake. Reducing the amount of saturated fat you consume to recommended levels will lower your risk of coronary and other related diseases.

The fact is that unless you have an underlying medical condition if you consume more calories than you burn over prolonged periods, you will start to store fat. Conversely, if you burn more calories than you consume for long periods any stored fat will be used and you will eventually reach your desired weight. The equation is simple: required daily calorie intake + exercise + time + patience = normal weight. So with this in mind, start your weight loss plan, diet or whatever you want to call it with your eyes wide open.

It will take time, exercise will speed up any weight loss and eating less than your daily intake over prolonged periods (months or even years) will lead to you achieving your weight loss goal. Join me and we can do it together.

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Ok I want to start a weight program for myself. All this is because I want to start my family next year. Ok am currently 170lbs if I get pregnant now I would get to about 200 or 220lbs and I don't want that so if there is any good ideas out there tell me an let know. Essentially — 1) First, the word is lose not loose. You want to lose weight, not loose weight. (Loose is the opposite of tight. ) 2) Questions about losing weight get asked here every single day, dozens of times. If you aren't satisfied with these responses use the SEARCH FOR QUESTIONS box at the top of the page and search for past answers to this question. (All you need to do is type "lose weight" in the box and click SEACH. Or type in "loose weight" since you're not the only one who doesn't know how to spell this word. ) 3) There's only one way to lose weight (fat) and that's to burn off more calories than the number of calories you consume. That's it. Done. End of story. It doesn't matter HOW you burn them off. You can jog, swim, cycle, lift weights, make love. . Do anything you want. The best way is to a) exercise more often than what you're probably doing now AND b) cut back on your calorie intake. However, note that you don't HAVE to cut back on your calories at all. You can pig out on banana splits all day and lose weight if you want to. (Not cutting back on your calories just means you have to exercise more. ) 4) You can't spot reduce. You can't remove fat from just your thighs, for example. When losing weight, your body will take it off in the reverse order that it put it on. 5) Finally, you can expect to lose, at most, about 1. 5 to 2 pounds of fat per week. If you lose anything more than this, you're losing water and/or muscle, which is NOT what you want. Eat right (no junk food) and exercise. Eat right and exercise. Eat right and exercise. That's it.

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