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22

You lose weight because you either eat less or exercise more. So it will depend on a combination of those two how fast you would lose weight. Since 1 kg fat gives your body 7000 kcal of energy, 7000kcal/14 days = 500 kcal/day. It depends on your activity level, your job and lifestyle whether that's a healthy goal. The purpose of any diet is not just to ...


12

The general rule of thumb is to add no more than 10% (measured in either time or distance) per week. If you're just getting started running, I would recommend the Couch to 5k program. I used this last year to start running (after having never done any running in the past), and completed my first marathon in December.


11

Sure it's possible, but it depends on what you are personally willing to sacrifice. There are 168 hours in a week. Even if you work 60 hours in a week and sleep 56, that leaves 52 hours of the week available. If you are single without kids, it is plenty of time to get in the workouts needed to shape your physique the way you want. However, it will require ...


10

Weight loss depends from person to person. Some people are able to lose the weight faster than others. It can also be a terrible metric of success if weight-loss is the only concentration. (For example, muscle weighs more than fat, if one gains more muscle than he/she loses fat, they will actually gain in weight) A better mindset to have is to set goals ...


8

This book recommends 0.5kg a week in order to avoid muscle wasting, which assumes you are exercising regularly while you lose weight. 0.5kg is also fairly achievable if you don't over indulge on chocolate, crisps or alcohol etc. on a regular basis. It may get tough if you're a social eater or drinker, but as long as your daily calorie intake, averaged ...


5

First, congratulations on your transformation. No matter how it is done, it is always an accomplishment. First, the obvious things you did right: Got rid of sugary drinks Added exercise Used the momentum of one good change begetting another (cleaning the flat, etc.). I don't have enough information to determine if the food was right, so instead I'll ...


5

Runner's world has a great tool called Smart Coach for improving your speed gradually over time. The formula is: You run 3 days a week Day 1 Long run (whatever that means for you) Day 2 break Day 3 short run Day 4 break Day 5 speed run or sprints Day 6 Break Day 7 Break So if you did the long run on Sundays: Sunday: long run Monday: break Tuesday: ...


4

This will widely vary person to person and most claims that you will lose x number of kilos in a certain period of time are unfounded. You should consult your GP or a dietician if you want a definitive answer. You should set your exercise goals based on fitness milestones and have your weight milestones as a consequence of that. Depending on your current ...


4

I'm pretty new to running and can only run for 2-3 minutes at a time. I was in your situation. During a martial arts belt test, they sent us out for a couple-mile run, and I wound up having to walk most of it. Since I knew it would only get worse at higher belts, I decided I needed to become a passable runner. So here's generally how I did it, using ...


4

I may be misunderstanding your question, but it seems that what you are asking for, would depend greatly on your goals and many other factors. “Optimal normal overall body flexibility” varies depending on age, gender, health, body type/size, level of activity and functional needs. There are many variables. For example, flexibility goals for the hamstrings ...


3

Your work absolutely does NOT have to involve physical activity. The cool thing about such a job is having as sort-of workout and being paid for it. The only difference for you is having to work out in your own free time. Now working very hard, being a family man and all could make that troublesome, since you wouldnt have much free time. But a typical 8h ...


3

Dr Barry Sears (Zone Diet) claims that no one can take of more than about 0.75 kg every week, in pure fat that is. Everything over that is not healthy


3

I've been going to nutritionist & weight-loss expert in the past few months who helped me loose about 20kg, and he recommended 0.5 - 1kg per week.


2

Your metabolism slows down as you age, so a rate that is good (or sustainable) for one age bracket will not be suitable for an older age bracket.


2

Between 0.5Kg and 0.6Kg per week is safe. More may be dangerous. Several studies show that "A slow weight loss of 1 or 2 pounds a week, until the desirable body weight is reached, is best." Dietary Guidelines for Americans 2005. Rockville American Heart Association Nutrition Committee; A descriptive study of individuals successful at long-term ...


2

What you want is probably fat loss, not weight loss. It's more a body recomposition thing and it's not easy to track. The best low-tech, cheap method is measuring the waist, using a tape measure or calipers. That's what worked for me. In any case you will want to combine a nutrition / feeding habits component with an exercise regimen component (otherwise ...


2

Things get in the way Constraints are obstacles, no doubt. But you can mitigate them, and you can smash them, and you can punch your office job right in its sedentary face. Several of the Golden-Age bodybuilders and weightlifters worked around day jobs (see some stories at Rippetoe's site). Do what you can The job description is "work at a computer", not ...


2

Your routine is fine for general weight loss and fitness, but I don't think (other than being able to complete the distance comfortably) that it is optimal for 5k training. I would recommend adding in a lot more running between now and then, being careful to not overdo the distance. Right now you are running 3 days a week, although you don't detail how much ...


2

The short answer is: You don't need to be a full time athlete, and being a web developer won't prevent you from reaching what you want to reach. I (and many of my friends) are software engineers/programmers and we are all in good shape and so you can be. What you need to know: All you need is 40 minutes a day, 4 times a week Working out (which i will ...


2

You don't want to hear it, but it's a reality that anyone who's messed around with steroids and hormones can attest to: the only way you verify test levels is medically. There are saliva testosterone tests you can buy online (amazon, etc) without a physician's reference but honestly you can't "eyeball" your testosterone levels: it needs to come from a test. ...


1

First, congrats on a great start into running! To answer your question: I don't think changing your workout for the 5k will harm your long-term goal of losing weight. I understand you are doing pretty much the same run three times a week. That's fine for beginners, so you don't have to change anything. But, with two months until your 5k race, now is a good ...


1

I have two suggestions for you. One: would your company consider allowing you to install either a standing desk or a treadmill desk. Although you couldn't run while you work, you could keep more active than just sitting. Another alternative is to replace your chair with an exercise ballor a chair that requires that you exercise your core muscles to keep ...


1

Boris_yo, Congratulations on your transformation! You're one of the people who should frequent this site and help answer more questions. Since you've had personal experience with weight-loss, your anecdotal stories can motivate others to keep shedding the goo. Although I'm not certified qualified to give a fitness/nutrition critique, I will give some ...


1

The Merck Manual has a table of normal ranges of motion for each joint. (If someone could help me get the table into this answer that would be great--I don't see a simple method.) I haven't gone through every one, but for some movements that I require for lifting, running or sport, I have compared myself to what can be reasonably expected of a functional ...


1

There is no such thing as ideal weight loss rate. Although I agree with many saying that 0.5kg per week is a nice goal to avoid muscle loss and gaining all later, you should think that a good loss rate changes every 5kg of your total body weight. If you are a male past 120kg losing more than 1 kg a week should be your minimum. If you are a female trying go ...



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