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I have joined my local gym and am currently on a mission to loose weight whilst also building core strength and fitness.

I like bodyweight exercises, free weights, boxing and classes such as spin and circuits.

Things I do not enjoy so much are the treadmill, rowing machines and most cardio. I have given them all a good do, but I do find them tedious and boring so decided to find other means of working out in order maintain my interest by doing things I enjoy.

My daily diet is vastly improved, a typical day used to be:

Breakfast: Nothing or coco pops.
Lunch: Can of Coca Cola, bag of crisps and meal out with colleagues or high fat prepackaged sandwhich. 
Dinner: Anything from Chips with burgers to pizza.

An typical example of my current diet after my lifestyle changes is:

Breakfast: Cornflakes, or a breakfast pot with red berries, fat free yoghurt and granola
Lunch: Water and soup or fresh salad chicken and humous wrap made fresh.
Dinner: Stir fry or chicken and veg and potatoes

Now I admin this is a relatively new change, only a couple of months, but I already feel great for it, moral and im told I look better.

I am 5ft8inches tall. I used to weight 14st 4lbs and I now weight 13st 11lbs, so only slight progress but its progress. My target is to reach 13st.

My current workout is typically:

Bodyweight squats – 8-10 reps
Push-ups (or knee-push ups) – 5-8 reps
Plank – hold for 15 seconds
Jumping Jacks – 15 reps
Bodyweight Reverse Lunges – 6 reps per leg
Lying Hip Raise (double or single leg) – 10 reps

I do 2 x the above, then I hit the heavy boxing bag for two 1 minute rounds then and another 2 sets of the above

Wednesday: Circuits class

Friday: Same as monday.

One thing I was contemplating is taking multi vitamins and incorporating a protein shake after every workout. How can I improve this/add to/take away from all of the above to maximise my weight loss efforts whilst still enjoying myself? Plus and other tips greatly appreciated.

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2 Answers 2

If you're eating plenty of vegetables then a multi-vitamin is a waste of money in general, especially with your level of activity. You will just end up passing them out in your urine, it will be bright yellow though so that is a noticeable effect.

In terms of protein shakes, I used to take them a lot in my early training career but have since found that whole foods are all around a much better alternative, you will be better sated and have generally better results getting your proteins from meat and dairy. I also have seen no greater or lesser effect from ingesting protein directly after training.

It isn't actually known why whole foods have a much greater effect on our bodies but research is ongoing, more and more information is available in the form of facts backed up by scientific study rather than dietary dogma that someone thought up in the 70's.

Depending on your schedule if you're looking for a sustainable lifestyle change that would result in a better weight loss performance then I would suggest skipping breakfast and eating lunch and dinner only, with the larger meal being directly after your gym sessions (but still ingesting the same amount of calories daily).

I base my advice on years of trial and error with my own training and diet as well as extensive research done on scientific studies.

If you have any more specific questions I'd be happy to answer any of them, the subject is so vast that I would be here for hours otherwise.

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Skipping breakfast has extensivly shown to be harmful to weight loss attempts : m.webmd.com/food-recipes/most-important-meal and m.webmd.com/a-to-z-guides/news/20130722/… –  OmarAsifShaikh Jun 27 at 18:46
@OmarAsifShaikh: Your first link is about children, and both articles confuse correlation and causation to a great deal. Neither provides links to studies, so I'd say your claim is greatly unwarranted. –  LarissaGodzilla Jun 28 at 10:25
@LarissaGodzilla I had based my comment on Dr. Allison's research from 1992, but after your comment, i looked it up and found this: mobile.nytimes.com/blogs/well/2013/09/10/…. I guess i was wrong, Thank you for pointing it out. –  OmarAsifShaikh Jun 28 at 13:35
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Looks prety decent, but I'm worried about the granola. It depends greatly on the brand, but granola can have an extremely high amount of sugar in it. If you want to build core strength, make sure you don't under eat. Make sure to get sufficient protein (approximately your fat free body weight in kg times 2.5 in grams), and most of your remaining callories from fat. Sugar should be limited to (pre)workout, and other carbs are OK as long as you take small portions. I would suggest going for full fat yoghurt with nuts rather than low fat yoghurt with granola. For dinner, it looks good, don't overdo the taters, use sufficient healthy oil while cooking (peanut oil or olive oil) and stack up on the chicken.

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