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7

Let's start with some foundation in the order of importance: Energy Balance (Calories in vs. Calories out) Macros (amount of protein, carbohydrates, fat) Micros/Supplements (vitamins / minerals and sports supplements) Meal timing (how often you eat and how close to training) Energy Balance This is the simplest thing: You eat less than you burn in a ...


7

There's a very common misconception here. Many people think that certain types of exercise will give you one body shape or the other. The reasoning is (more or less explicitly), that since power lifters are bulky, working out like a power lifter will make you bulky, and since dancers are fit and lean, "working out" like a dancer will make you fit and lean. ...


4

A huge reality you need to embrace is that if you do not make sizable time and adjustments for your health now, you will make time and adjustments for long term and generally incurable health problems in the future. You might be "busy" now with life commitments, but being on a kidney dialysis machine will make you even "busier". This isn't about having a ...


4

I used to go to the gym 2-3 years ago. But now I rarely go, because after a break I can't really do any cardio: after 7-15 minutes at a treadmill I get really tired....I've tried 5-6 times [over the course of a year], but it's always the same thing. Your problem is that you're not giving your body a chance to get better at cardio. One session where you ...


3

It's important to get a good start and make yourself feel good about your weight loss project. The most important part of weight loss is eating fewer calories than before, it's much, much more important than exercise in that regard. So don't feel bad if it's hard to find ways to exercise in the beginning, it will likely get easier as you lose some weight, ...


3

I would suggest working on intervals. Dave makes a good point in his answer that progress basically requires you to work at a high intensity day after day (with rest days, of course), but it sounds like you're running yourself into the ground on these workouts. Try spacing out shorter runs with periods of walking. When you start to get tired, walk for a ...


2

Congratulations on already getting a good start. You are young and can create your own healthy habits and a lifestyle that will serve you well for the rest of your life. There are some good answers on this site about getting back in shape so I'll refer you to those for more information. Diet is really key. If as you say you are eating snacks (junk), ...


2

To lose weight, you do not need to eat "healthy" or eat vegetables. Weight gain and loss comes down to the energy balance equation, or net calories (weight changes) = calories in - calories out. The reason exercise helps to lose weight is because it increases the calories out number, but it is not strictly necessary with good diet (though it will increase ...


2

For me its all mental, I go with full of energy and excitement to gym. Gym is a place where I have trained my mind to forget all the good/bad things and just complete my sets. I would recommend you to stick to a strict workout plan(a written) and try to finish it before leaving gym.


2

Calories in vs. Calories out is the very first thing you need to truly keep track of. The primary reason for forcing you to do some homework is so that you can see just how close your calorie balance is. Do understand that the calculators are just to get you in the ballpark, and individual physiologies vary. You can only improve what you measure Track ...


2

Your weight consist of many parts, one is fat matt, one is lean mass, but your water level and the amount of food in your digestive system is another one. This last one can be considered noise, they make it harder to know wether one has lost weight or not. 3 weeks is not necessarily enough time to know if you've actually lost fat mass, 3 weeks of good ...


2

No, it doesn't really matter. Calories consumed is not a zero sum game, where each day the counter is reset. The quality and timing of your meals will matter much more than the day to day exact count of calories. As long as you run an overall deficit, in the long run you will lose weight. That being said, if you plan on an extremely heavy day, I would plan ...


1

For the heartbeat and fat burning the best suggestion from me is to start skipping rope. Just do the basic jump. Skipping rope detailed information On the above page under the title Health Benefits Skipping as exercise Skipping may be used for a cardiovascular workout, similar to jogging or bicycle riding. This aerobic exercise can achieve a "burn ...


1

I love intervals or circuits for this. Changing up the routine helps me catch my breath, while still working my body. It also fights my biggest problem with running, jogging, biking, walking: Freaking boredom. As Dave said, though, cardio is basically doing stuff vigorously. You know what's vigorous, fun cardio? Dancing. Try to find a retro dance scene, ...


1

As others have said, this looks like a reasonable routine. But... I would say that it looks like you're halfway to doing circuit-training. Have you thought of going to a class for a few weeks? It will be hard at first, but it'll certainly help with the motivation as just doing this sort of thing at home on your own can be a grind. Besides, going to some ...


1

If you want to lose belly fat, then I recommend doing some more cardio (some form of running). However, in order to get lean, this workout seems just fine if you stay committed. If you are looking to add more muscle mass, try adding some more free weights in there. Good luck!


1

There's nothing wrong with your metabolism, and it's not something you train. The difference between someone with a "slow" and a "fast" metabolism is very small. You need to diet properly. If you're gaining weight, or not losing weight, it's simply because you eat too much. Again, you can't train your metabolism to work faster. You have to control your ...


1

This is gonna be a "yes-and-no" answer. In general First off, if you've done little to no weight training before, you're in a spot where you can build muscle and lose fat at the same time. This isn't necessarily impossible later, but it gets progressively harder the more you train. In this sense, doing both weight training and a decent bit of cardio, is ...


1

Short while ago i did dinghy sailing for a couple of hours. The wind was strong but i was sailing with little effort under reduced sail. My heart rate was very high not because of physical exertion but out of alertness. My watch predicted that i burnt 1.800 calories in two and a half hours which is waay off. The formula does not include factors driven by ...



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