Best workout to lose 10-15 lbs fast?
- Thread starter dsiomtw
- Start date
Yep totally agree 100%. Up the protein massively, cut out most carbs (certainly all white ones if possible) and processed foods. Create a calorie deficit, lift heavy, do cardio = win.
The key is maintaining your muscle and keeping your metabolism blazing while cutting fat. I do this using a mostly-protein diet, heavy weights training and short but intense HIIT cardio every day.
If you're fucking insane and desperately need to lose as much weight as possible in a retarded manner but want to feel like total shit... do the Velocity Diet which is about as 'magic pill' as it gets. Dumb though.
Estimate your RMR/BMR and build your diet/exercise around that. Once you realize what your body naturally burns per day, it's very easy to figure out what you have to do to lose weight.
3500 calorie deficit = 1 pound
Do like kimboslice said - HIIT sprinting will make you want to pass out, but you will drop weight like a champ, guaranteed
3500 calorie deficit = 1 pound
Do like kimboslice said - HIIT sprinting will make you want to pass out, but you will drop weight like a champ, guaranteed
+ Rep
I was in the Marine Corps back in the early 1980's and had a buddy who was over weight and constantly jogging with no noticeable weight loss.
I knew a little bit about how the body uses glycogen and fat for energy. So I made a suggestion that he do Wind Sprints to total fatigue PRIOR to his jogging routine.
He followed it and lost his 40 extra pounds in only a few months. (He had been jogging for almost a year trying to drop the weight.)
Since the glycogen in the muscles is used up rather quickly in high intensity exercise his stores got depleted prior to his jogging. This forced his body to draw on his fat stores to fuel his lower intensity but longer jogging sessions.
When he was just jogging, his glycogen stores would be fueling almost all of his jogging routine with little or no fat store utilization.
Thanks for the links. Glad to see that there are others who choose to not ignore millions of years of human evolution.
Finally something that I know more about than 99% of WF members.
Try this routine for fat loss: full body fat loss for men
Try this routine for muscle gain: muscle gain routine
Try this routine for strength gain: strength gain routine
You could also join your local Crossfit, but those workouts are pretty hardcore.
P90X might work OK for fat loss, but you won't gain much muscle.
HIIT and Tabata cardio sessions are sick. You won't want to do them and you might puke, but the results speak for themselves. It doesn't even have to be sprints, just apply HIIT and/or Tabata principles to squats/pull ups/rows/anything. You could also try tossing some HIRT or HIIT routines into a generic full body workout routine.
Want to make up your own weightlifting routine? Refer to this list of the best exercises for each muscle group.
Ultimately your diet is responsible for 80% of your results. Start by taking your goal bodyweight and multiply that by 12. This should be your maximum calorie intake for the day. Eat about 1 gram of protein per pound of bodyweight, and between 70-120 grams of carbs each day; more carbs on workout days, fewer on off days, stick primarily to complex carbs like fruits, veggies, and whole grains. Legumes are OK too. The rest of your calories should come from quality fats like olive oil and salmon. Get more info about macronutrient topics here: how much protein you should eat in a day.
Some other folks on WF have good ideas too, like the previous post about wind sprints before jogging, and that you must lift heavy when dieting in order to maintain muscle mass and strength.
To make it as simple as possible: use a full body workout routine 3 times a week plus two 30 minute HIIT cardio sessions on off days, and take the weekends off. Diet according to the guidelines I outlined above. Drink a gallon of water a day.
Try this routine for fat loss: full body fat loss for men
Try this routine for muscle gain: muscle gain routine
Try this routine for strength gain: strength gain routine
You could also join your local Crossfit, but those workouts are pretty hardcore.
P90X might work OK for fat loss, but you won't gain much muscle.
HIIT and Tabata cardio sessions are sick. You won't want to do them and you might puke, but the results speak for themselves. It doesn't even have to be sprints, just apply HIIT and/or Tabata principles to squats/pull ups/rows/anything. You could also try tossing some HIRT or HIIT routines into a generic full body workout routine.
Want to make up your own weightlifting routine? Refer to this list of the best exercises for each muscle group.
Ultimately your diet is responsible for 80% of your results. Start by taking your goal bodyweight and multiply that by 12. This should be your maximum calorie intake for the day. Eat about 1 gram of protein per pound of bodyweight, and between 70-120 grams of carbs each day; more carbs on workout days, fewer on off days, stick primarily to complex carbs like fruits, veggies, and whole grains. Legumes are OK too. The rest of your calories should come from quality fats like olive oil and salmon. Get more info about macronutrient topics here: how much protein you should eat in a day.
Some other folks on WF have good ideas too, like the previous post about wind sprints before jogging, and that you must lift heavy when dieting in order to maintain muscle mass and strength.
To make it as simple as possible: use a full body workout routine 3 times a week plus two 30 minute HIIT cardio sessions on off days, and take the weekends off. Diet according to the guidelines I outlined above. Drink a gallon of water a day.
Lots of good stuff in here, even though some of it is conflicting. Just want to get a few people's opinions on some of the diet related stuff. Right now, I'm trying to drop weight fast so I'm eating a fairly high protein / low carb diet during this phase. I haven't hit any walls or anything in terms of energy in my workouts. I'm not going overboard and eliminating carbs completely, it's probably about a 60 / 25 / 15 split (proteins / carbs / fats). Planning on doing this for about a month and then transitioning over time to about 40 / 40 / 20, depending on how quickly I see results. Trying to eat as much protein as I can (probably about 200g a day right now).
Workout wise, I'm doing cardio (30 mins @ roughly 75% max heart rate) 6 days a week and lifting 3 days a week M (Arms / Chest), W (Legs) and F (Shoulders / Back). So far, about a week and a half in and I've already dropped about 1.5" off my gut.
Anyone have any suggested tweaks to the above?
Workout wise, I'm doing cardio (30 mins @ roughly 75% max heart rate) 6 days a week and lifting 3 days a week M (Arms / Chest), W (Legs) and F (Shoulders / Back). So far, about a week and a half in and I've already dropped about 1.5" off my gut.
Anyone have any suggested tweaks to the above?
Buy the nike+ running bands and then run everyday, a 25 minute high pace run can burn 400 calories and that's only 5km ish.
http://nikerunning.nike.com/nikeos/p/nikeplus/en_EMEA/sportband
http://nikerunning.nike.com/nikeos/p/nikeplus/en_EMEA/sportband
Seems like you are on the right track. Not much need to tweak a campaign that is already working. However, if you wish to split test your diet, you could try calorie counting approach. Log everything you eat for a week and see what your calorie total comes out to. If at any point you hit a plateau, consider reducing total calories consumed. I think 60% of calories from protein might be a bit high, if you knocked about 40 grams a day off that total, you'd be saving 1120 calories a week, which translates to an additional pound of bodyfat lost every 3 weeks. Doing this would also adjust your percentages closer to the 40/30/30 approach that I prefer.
Relentless endurance cardio will burn some calories in the short term, but it doesn't help muscle retention at all. Whereas high intensity cardio like HIIT and Tabata serve to burn calories, elevate metabolism after the workout, and maintain (and sometimes build) muscle mass. You don't want to lose muscle mass, because that ultimately decreases your metabolism (and BMR).
Consider using full body workouts 3 times a week rather than a 3 day split. This will triple the frequency that you are able to train each muscle, and will also decrease recovery time because you won't be completely trashing 1 or 2 muscles each day. You can keep your six 30 minute cardio sessions or switch to the following routine:
M - 40 mins full body workout + 20 mins endurance cardio
Tu - 30 minutes of HIIT/Tabata
W - 40 mins full body workout + 20 mins endurance cardio
Th - 30 minutes of HIIT/Tabata
F - 40 mins full body workout + 20 mins endurance cardio
Sa - off or optional 30 minutes endurance cardio
Su - completely off
Don't forget to drink a post workout shake consisting of about 25 grams of protein and 30-40 grams of simple carbs within 20 minutes of finishing your weight training routine. Pick up some Boost at the grocery store, or if you want to do it the right way, get yourself some Biotest Surge Recovery.
Congrats on your progress to date!
^NICE
and on a serious note.
It literally takes a couple hours on a treadmill to burn of a cupcake.
I personally dont think exercise is a big proponent of weight loss, its about intake and output of calories. Exercise makes you look leaner and more muscular; plus it gives you something physical to do after sitting on the computer all day.
70% food 30% exercise; I dont care what PX90 is trying to sell you.
and on a serious note.
It literally takes a couple hours on a treadmill to burn of a cupcake.
I personally dont think exercise is a big proponent of weight loss, its about intake and output of calories. Exercise makes you look leaner and more muscular; plus it gives you something physical to do after sitting on the computer all day.
70% food 30% exercise; I dont care what PX90 is trying to sell you.
Here is the exact routine I've used to build muscle and shed a ton of body fat in the process... my metabolism now is FIRING and pretty much will burn whatever I put into it. The key is constantly adding weight / increasing cardio burning. The actual program I follow is called Max-OT (AST Sports Science - High-Performance Sports Nutrition Supplements) as used in this documentary - I Want To Look Like That Guy
I also like it because I go to the gym twice a day which breaks up my IM day like I was working a 9-5
The diet is basically PROTEIN, PROTEIN, PROTEIN with some healthy carbs and fats.
Monday - Friday
8.00 am – 1 x VP2 Protein Shake, 1 x ECA Stack, 1 x L-Carnatine (Fat Metaboliser)
MORNING WORKOUT 8.15am – 9.00am
5x a week - heavy weight, low rep weights (4-6 reps x 2 sets per exercise) focusing on a different body part each day (chest, back, shoulders, arms, legs). Focus on progressive overload - keep adding weight or doing an extra rep every workout. If you can do 2 sets of 6 then it's time to add weight.
9.00 am – 1 x VP2 Protein Shake w/teaspoon glutamine and teaspoon of dextrose + Multivitamin
10am Chicken Breast + Medium-Sized Potato
11.30am Chicken Breast + Medium-Sized Potato
1pm – Chicken Breast / Salad and Apple Cider Vinegar Dressing (Fish Oil + 2 CLA Tablets)
3pm – Tuna Salad
5pm – Trail Mixed Nuts and Seeds w/fruit
6pm - 20 minutes cardio on cross trainer (high intensity) on hills program. Each workout you MUST beat the distance travelled/calories burnt of your previous workout. Even if it's just by 0.1 km or 1 calorie.
6.30pm 1 x WPI Protein Shake w/teaspoon glutamine + w/teaspoon dextrose,
8pm – Meat/Fish and Vegetables + Fruit
10pm - Whey Casein Protein Shake for further muscle recovery.
Weekends
Longer, steady recovery cardio like a bike ride or light jog (45 mins) - medium to low intensity.
I also like it because I go to the gym twice a day which breaks up my IM day like I was working a 9-5
The diet is basically PROTEIN, PROTEIN, PROTEIN with some healthy carbs and fats.
Monday - Friday
8.00 am – 1 x VP2 Protein Shake, 1 x ECA Stack, 1 x L-Carnatine (Fat Metaboliser)
MORNING WORKOUT 8.15am – 9.00am
5x a week - heavy weight, low rep weights (4-6 reps x 2 sets per exercise) focusing on a different body part each day (chest, back, shoulders, arms, legs). Focus on progressive overload - keep adding weight or doing an extra rep every workout. If you can do 2 sets of 6 then it's time to add weight.
9.00 am – 1 x VP2 Protein Shake w/teaspoon glutamine and teaspoon of dextrose + Multivitamin
10am Chicken Breast + Medium-Sized Potato
11.30am Chicken Breast + Medium-Sized Potato
1pm – Chicken Breast / Salad and Apple Cider Vinegar Dressing (Fish Oil + 2 CLA Tablets)
3pm – Tuna Salad
5pm – Trail Mixed Nuts and Seeds w/fruit
6pm - 20 minutes cardio on cross trainer (high intensity) on hills program. Each workout you MUST beat the distance travelled/calories burnt of your previous workout. Even if it's just by 0.1 km or 1 calorie.
6.30pm 1 x WPI Protein Shake w/teaspoon glutamine + w/teaspoon dextrose,
8pm – Meat/Fish and Vegetables + Fruit
10pm - Whey Casein Protein Shake for further muscle recovery.
Weekends
Longer, steady recovery cardio like a bike ride or light jog (45 mins) - medium to low intensity.