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fantasytravel12 · Joined: 11 May 2007 Posts: 2

I have just joined a gym and realized that 2 hours 4 times a week will not get me anywhere. I usually end my workouts with some time in the sauna to sweat.

I am afraid of weights because I do not want to get any bigger, I am overweight and don't want to gain muscle and look bigger, I want to lose the fat and later build some lean muscle. I like the elliptical and the treadmill. I will follow any good plan which can be thought up in order for me to lose weight. I do not want to eat too much over 1200 calories, which is usually healthy salads and veggies, with a night of sushi. I would really appreciate a great workout plan which may work for my weight loss.

Boss Man · Posted: Sat May 12, 2007 9:29 pm Post subject:

A couple of things for now.

1. Do weights. They WILL help wiht weight loss.

2. Don't eat 1,200 calories a day, if you're male, you should be aiming for about 2,000-2,500 a day. 1,200 will not make your Metabolism work well enough for Fat loss, and just allow muscle burn for energy, which apart from when you sleep, is not ideal.

swanso5 · Posted: Mon May 14, 2007 3:14 am Post subject:

you'll need muscle to burn fat so you should be thinking the other way around...have you done wts before??? if not have a trainer at the gym set up a bodyweight type program for you (not machines) or have him show you this one:

static lunges 3 x 10/leg
inverted rows 3 x 10
push ups 3 x 10
assisted pull ups if they have the machine 2 x 10
lying leg raie keeping lower back flat on the ground the whole tyime 2 x 12
prone ab brace 2 x as long as you can hold it for

do 3 - 4/week for now

fantasytravel12 · Joined: 11 May 2007 Posts: 2

I am female, I have done weights a long time ago, I am afraid of making fat into muscle and staying big. I would like to lose about 40 pounds at least.

swanso5 · Posted: Mon May 14, 2007 10:22 pm Post subject:

fat doesn't turn into anything, it's fat and it's there or it's not there...long term, the more muscle you have the more cal's (and hopefully fat) you will burn and 40pds is a long term plan

Boss Man · Posted: Mon May 14, 2007 11:49 pm Post subject:

I'm sorry for mistaking you as a a male, my apologies for that fau pah, but I will amend my position and say, fat loss for Women is not ideal at 1,200 calories a day. You should be aiming for about 1,800-2,000 as a benchmark figure, to promote more healthy Metabolic actions, and less Catabolism, (Muscle burning for energy).

If you're eating 6 times a day, this is how for example another 600 calories a day might look.

10g Protein, 40 calories a meal, 240 extra Protein calories daily.

15 grams Carbs, 60 calories a meal, 360 extra Carb calories daily.

Additional calories 600 Smile

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