theguyinallblue Posted September 23, 2008 Posted September 23, 2008 Hello Dosto.... socha thoda dua salam..kart chalu... i have gained a lot of weight..in last one year.... and now has got an ultimatum to shed these extra kilos in 3-4 months... i know its not possible to shed 25 Kgs ...but even 10 kgs will make a lot of difference... Lurker... Help me in my mission... do you have time,...for creating my personalised exercise chart...along with food chart.. badi umeed se aaya hun...nirash na karna...:--D
Rajiv Posted September 23, 2008 Posted September 23, 2008 I have joined the gym since last 6 weeks..eat 5 times a day, exercise regualrly Lost 8 pounds and eating decently, got a personal trainer and love going to the gym now
Ram Posted September 23, 2008 Posted September 23, 2008 25 kilos! The only for you to shed 25 kilos is get some sort of disease! :D But, 10 kilos is a distinct possiblity and as you said, makes a BIG difference. ( It did, for me). Till Lurks comes up with his own tips, here's my two two paisa! :D On an average, 3500 calories = 1 lb in weight. So, for every 3500 calories that you burn more than you consume, your body loses one pound in weight. 10 kilos is about 22 lbs. To lose that in 4 months, you would have to lose around 5.4 lbs/ month, which is O.K ( Bear in mind, doctors recommend a 4 lbs/month as an acceptable weight loss rate. If you loose too much weight too quickly, that can lead to problems too). So, your target should be to lose 5 lbs a month, for the next 4 months. This is what I recommend you do; Have a diet chart for every day - Make a list of all food that you eat, including their quantities in an Excel sheet every day. This will help you keep track of how many calories you are consuming. If you dont know how many calories your food contains, use this site as a reference ( http://www.calorie-count.com/). In that, you have a list of all food items and their contained calories. Make sure your calorie consumption doesnt exceed 1800 calories in a day. On an average, that is what a body needs to fulfill its basic energy needs. So, any activity you do over and above that will definitely help you cut fat. Some other small tips within the diet part Never miss meals. As you might have heard before, the key is to eat regularly in medium quantities. Never over-eat too. One session of splurging with food can cost you a week's hard work Avoid sweets/gheee/chips and other deep-fried items - I know this is hard, but if you manage to do this, 75% of your battle is won Use only zero calorie sweetners for your beverages. This might sound small, but it does make a big difference. Say you drink on an average 3 cups of tea/coffee. If you use 2 spoons of sugar for each cup, thats 6 spoons = 6 * 25 = 150 calories a day, which is around 4000 calories a month. So, by merely substituting sugar with zero calorie sweetners, you can lose a lb every month. Thats almost 20% of your monthly target. Avoid late night eating. The earlier you have your dinner, the more the body digests it better. Of course, the other part of losing weight is exercise. Controlled diet alone wont work. To start with, set a target of 300 calories worth of activity every day. Use this chart as reference ( http://www.healthstatus.com/calculate/cbc) Assuming your body needs 2000 calories for its normal metabolic functions, your total calories requirement/day is 2000 + 300 = 2300. Your net intake is 1800. So, the net calorie deficit is 2300 - 1800 = 500 calories. That works out to 3500 calories/week or a weight loss rate of 1 lb/week, which is what we are aiming for. Some other tips for exercise Stop using the elevator, use the stairs. Running is the best cardiovascular activity that helps in weight loss. So, get on the tread-mill. Walk atleast 30 mins/day. That will itself cost you around 125 calories/day, or 4000 calories/month and thats equivalent to a pound lost. So, by merely using zero calorie sweetners and walking to different places, we have reached almost half of our weight loss target.
Mr. Wicket Posted September 23, 2008 Posted September 23, 2008 Lose a limb. :D Seriously, forget about the big targets. Take it a few kg at a time and keep setting smaller, easier-to-reach targets.
Predator_05 Posted September 23, 2008 Posted September 23, 2008 Alternatively, you could donate a kidney along with a few pints of blood. Not only will you lose weight real quick, you will also make some good money at the same time.
suraj Posted September 23, 2008 Posted September 23, 2008 I also want to lose weight too but its hard as I am getting older
THX_1138 Posted September 23, 2008 Posted September 23, 2008 took me 4 months to from 140lbs to 170lbs... and then took me three years to go from 200lbs to 180lbs... think twice before you pick up that donut boys!
Rajiv Posted September 23, 2008 Posted September 23, 2008 I also want to lose weight too but its hard as I am getting older SRK in Om Shanti Om anything is possible
Texy Posted September 24, 2008 Posted September 24, 2008 Alternatively' date=' you could donate a kidney along with a few pints of blood. Not only will you lose weight real quick, you will also make some good money at the same time.[/quote'] :haha::haha:
beetle Posted September 24, 2008 Posted September 24, 2008 25 Kgs!!!!!!!!!!!!!!!!!!!! Mota kahin ka!:--D
MarathaPride Posted September 25, 2008 Posted September 25, 2008 Any good home-gym solutions???? No, not expensive stuff like Bowflex..but any good tools/gadgets we can use at home and get them for under $50 (For example....http://www.perfectpushup.com/)
Lurker Posted September 25, 2008 Posted September 25, 2008 Hello Dosto.... socha thoda dua salam..kart chalu... i have gained a lot of weight..in last one year.... and now has got an ultimatum to shed these extra kilos in 3-4 months... i know its not possible to shed 25 Kgs ...but even 10 kgs will make a lot of difference... Thora late ho gaya Guru, umeed karta hoon ke you are still around. Okay first things first. Lets do the numbers. Since you are an IT guy I am sure you shall suck it up and go to the actual details. Amount of weight to be lost = 10 kg = 22 pounds Time you have = 3 - 4 months = 15 weeks. On an average that comes to about 22/15 = 1.5 lbs per week Doable?? HELL YEAH. Wont be easy though. So if you are serious about this I am gonna kick your ***** and put you in double gear. Now before I get in to details about diet and exercise tell me what do you have access to? a) Do you think you will have access to some sort of gym equipments, say basic treadmills and weights? b) How much control on the diet can you have?? No time to lose so you better get started on typing already! xxx
Lurker Posted September 25, 2008 Posted September 25, 2008 Any good home-gym solutions???? No' date=' not expensive stuff like Bowflex..but any good tools/gadgets we can use at home and get them for under $50 (For example....[url']http://www.perfectpushup.com/) Dont go for pushup press. At best it will work your chest, shoulders and arms. And you can do that via the conventional pushups anyways. Sure the PerfectPushup works in a slightly different way, but is the difference so substantial? I dont think so. If you look around you can get a used bench press machine for about 100$ and that would be great. A squat machine would be awesome as well. However the new ones are expensive. Do check Craigslist etc for local ads. Another good solution could be getting a bench and then get free-hand dumbells. You should be able to get a bench that can be used for flat, decline, and vertical for about 50$ and if you spend about 50-100$ more you can get enough weights to make two seperate dumbbells and about 50-75 lbs per side. I know its almost twice, or even thrice, than what you suggested but this set up will get you a great exercise options for chest, shoulders, back, biceps, triceps and abs. You wont be able to do legs, but with dumbbells we can modify your regime to get some Farmer's walk going atleast. If you dont want to have weights and bench in your house you can try getting a Pullup bar in your house. Generally you can get the pullup bar that you can fix on the door, or wall of the garage for about 40-50 bucks. Pullups are freaking tough so 99.9999% gym rats dont do it. But if you do it will send your back, arms and chest soaring like no other. You can do free hand pushups for your upper area as well, as also crunches for abs. So there are a few options. See what works best for you. Good luck! xxx
Predator_05 Posted September 25, 2008 Posted September 25, 2008 I bought a pull-up bar for $18.95 from Dicks' Sporting Goods.
MarathaPride Posted September 25, 2008 Posted September 25, 2008 Dont go for pushup press. At best it will work your chest, shoulders and arms. And you can do that via the conventional pushups anyways. Sure the PerfectPushup works in a slightly different way, but is the difference so substantial? I dont think so. If you look around you can get a used bench press machine for about 100$ and that would be great. A squat machine would be awesome as well. However the new ones are expensive. Do check Craigslist etc for local ads. Another good solution could be getting a bench and then get free-hand dumbells. You should be able to get a bench that can be used for flat, decline, and vertical for about 50$ and if you spend about 50-100$ more you can get enough weights to make two seperate dumbbells and about 50-75 lbs per side. I know its almost twice, or even thrice, than what you suggested but this set up will get you a great exercise options for chest, shoulders, back, biceps, triceps and abs. You wont be able to do legs, but with dumbbells we can modify your regime to get some Farmer's walk going atleast. If you dont want to have weights and bench in your house you can try getting a Pullup bar in your house. Generally you can get the pullup bar that you can fix on the door, or wall of the garage for about 40-50 bucks. Pullups are freaking tough so 99.9999% gym rats dont do it. But if you do it will send your back, arms and chest soaring like no other. You can do free hand pushups for your upper area as well, as also crunches for abs. So there are a few options. See what works best for you. Good luck! xxx Great Advice!! Thanks Lurker :two_thumbs_up:
Lurker Posted September 25, 2008 Posted September 25, 2008 I bought a pull-up bar for $18.95 from Dicks' Sporting Goods. They ****ed me the last time I was there at Dicks :((:(( got an Asic shoe for more than what I should have. They did have a great pair of lifting gloves(those with wrist wrapper) at a very good price so I was happy :--D
MarathaPride Posted September 25, 2008 Posted September 25, 2008 I bought a pull-up bar for $18.95 from Dicks' Sporting Goods. Nice I'll check it out. There is a local GNC which sells some equipment....I'll try there too.
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