So I am on a workout binge right now. Have lost about 25 pounds since April. Started at 218, now down to 193. I started off slowly, curbing some bad foods, and increasing my cardio work at the gym. Did some reading about 6 weeks ago on the science of weight loss and the benefits of high protein diets and interval training. So my diet and exercise routine is as follows and which has been consistent is as follows:
Breakfast
2 Hard Boiled Eggs
1 Serving of NonFat Greek Yogurt with Blueberries and Almonds
1 Serving of Wild Salmon
1 Glass of Seltzer
Lunch
Salad with Grilled Chicken
Quinoa and Bean Salad
Coconut Water
Afternoon Snack
Yogurt and Blueberries
Dinner
Plain Turkey
Whey Protein Shake
I've been doing intense interval at the gym. I've been running a mile to start. I started off at about a 10 minute mile, today I reached 7:27 mile. I follow this with suicides in the indoor soccer field. This involves max effort for 30 seconds followed by 2 minutes of very light jogging, 6 reps of this.
I then go to weight lifting, do 1 set of upper and lower bodies at max weight, sometimes i'll get 2-3 reps in. Topped out at 230, 3 reps, benching. On a machine not free weights, Followed by a series of upper and lower body exercises.
I then conclude the workout with ab work, pushups, and plancks.
So I definitely see a difference, but I'm on a mission right now, and these windows come along every so often, so i really want to make the most of this. Anything i can add on to this routine?
get a program, like 5x5 (google it).
otherwise, keep up your routine until you plateau. When that happens, you'll need to get more specialized in your approach (e.g. looking up your tdee) and building your workouts so that they are more efficient such that you burn more calories/week than just exhausting your body every workout (seems like waht you're doing now)
Why not run more? Maybe 3 miles at a time.
Not sure why you are max lifting. How about tons of push ups for upper, ab roller for mid-section? Pull ups too. That with running will burn calories and keep you in great shape. Tweak that diet too--sounds like you have good discipline about it.
I do ZERO "cardio" exercises and have dropped from 260lbs to 220lbs at 6'2" tall while greatly increasing strength. My stamina is great, I can walk flight of steps that leave my marathon running coworkers panting.
At 56 years old I'm getting attention from much younger women, too. Can't recommend this workout enough.
For an example, look up "Leangains" on the web.
coconut water has hardly any sugar, if any, at all but loaded with potassium
Quote:
are you dehydrated or do you dehydrate easily? could probably cut 80 calories (all sugar) there
coconut water has hardly any sugar, if any, at all but loaded with potassium
huh? pick up carton of coconut water next time you're at the store. You're right they're loaded with potassium (why I asked if he's dehydrated), but almost every calorie you get from a retail brand will be from sugar. He seems to be doing well, but I thought I'd ask
Correct