198.5lbs to 180lbs by Sept 1

H

Hornin Hong Kong

1,000+ Posts
Ok, just got deep into this betting about 5 grand. Now I'd say steady state I'm 194 lbs. The official weigh in was right after lunch.

im going to run every day bvefore work and do a training session 4 or so days a week. Do stenuos hikes each weekend.

Now - do I need to be concerned about lifting weights - muscle weighs more than fat? or just do cardio.

I will be on vacation from August 4th to August 15th and am just staying in HK and working out.

how much can I do to make weight day before?
 
If you're looking for a quick fix just for the contest, I'd think you could get on Adkins and just do a bunch of cardio as well. I think high reps in weight would be ok. I'm no expert though.
 
careful not to overdo it on running, you don't want a repetitive stress injury. build it up slowly. You have time, just eat right and get lots of varied exercise. Probably should cut out alcohol...
 
Calories out > calories in, and you will lose weight. It is as simple as that. Does not matter if you are running or lifting weights, or whatever.
 
yeah im not going to drink at all, running in the morning and trainer in the evening mon-thu, friday off, sat 1 train session, sunday mostly off is my plan, no drinking, strict diet.

I think it shouldn't be impossible
 
High, lean protein diet with little carbs and NO sugar and the weight will melt off you. Dropped ~60lbs in 2.5-3 months.

You are welcome. I have a tip jar that can fit up to $5K btw.
 
Their are weighloss calculators out there. Enter:
1. how many poulds you want to lose.
2. enter your current weight,
3. enter your level of daily activity

and it will calculate the max. amount of daily calories you should eat to meet your weight loss goals. Nifty!
 
Eat 1500 calories a day. Spread those calories out over the course of the day.

Do 'cardio', but keep your heart rate in the weight-loss zone. For instance, try to keep your heart rate at about 65% of max. You'll find you can work out longer without getting tired.

Two weeks before the final weigh-in... go Atkins temporarily and you'll shed an additional 5-8 pounds.
 
1 pound = 3500 calories

To calculate ideal body weight range:
1. start with 100 lbs for 5 feet
2. multiply each additional inch by 5
3. add 1 and 2 plus/minus 10%

To calculate range of calories to intake daily TO MAINTAN CURRENT WEIGHT:
current weight x 13 if sedentary
current weight x 15 if active

To calculate range of calories to intake daily TO LOOSE WEIGHT:
Take amt of calories needed to maintain weight from above and subtract 500-1000 daily
 
Midtown, I'm not sure I agree with your math.

I'm 5'7. Your math would put my ideal range to be 135 +/- 10%. In college I weighed 160 and had less than 10% body fat. I wasn't a work out freak either... in fact, the most I've ever bench pressed is 160 lbs.

IMO the best way to figure out your ideal weight is to first determine your current body fat percentage (doesn't have to be exact). Then target something like 12% body fat and do the math to determine your ideal weight.
 
Get a jump rope and use that for spot cardio. It will really do well for you and you get coordination out of it as well.

Pushups will help with upper body tone if you do variations of it. If you can afford it get the Ultimate Pushup bars for about 40 bucks. Save up a week or so if you cannot afford it right now.
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Stretch, elongate your muscles, fatass.
 
Personally, I wouldn't do a lot of weight lifting....that's just going to build muscle mass...and it's going to make you hungrier.

Here's what I'd do...

1) Diet. Drink nothing but water. Absolutely no alcohol and no sodas. Eliminate all fast food and candy. Eat small portions of fish and chicken. Eat all the rice, veggies and fruit you want. Watch your bread intake. Keep your calorie count under 1500 like everyone has said. The last week or so, just eat tuna and an apple everyday like Christian Bale did in The Machinist.

2) Swimming = #1 cardio way to lose weight, and it's low impact. You'll ******* sleep like a champ after a 1 hour swim. However, it is hard to do more than 30 to an hour for most people therefore....

3) Running. Run in the late evening when it's still hot but safer than running in the afternoon. That water weight will come pouring out of you.

4) If your legs start to hurt from all the running, then get back to swimming or get on an exercise bike.

5) The day before your weigh in...starvation diet. Take only slips of water. Pretend it's Ramadan. Hey it's not healthy, but do you want that 5K?
 
damn, i just realized you are trying to do this in a month. that is going to be damn tough dude. even with help. here are some crash diet tips that i have used in the past....non pharmaceutical
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1. Fish is your friend. Even if you don't really care for it.
2. Chicken is your very best friend.
3. Cardio in the morning on an empty stomach. Light cardio. Heavy cardio on an empty stomach can be very catabolic, but fitness athletes have used moderate cardio in a fasting state for years.
4. HIIT cardio has shown to burn more calories and have a greater impact on your metabolism (don't fast if you are doing HIIT in the morning).
5. Green Tea
6. Flax seed/oil.
7. Fish Oil

I was half joking about the water pill, but consdering what you are trying to do, in the amount of time you have, it may very well be a need. The diuretic of choice is "Taraxatone". You can pick it up at most GNC/Vitamin Shoppe type of places. It will drain the water. You don't start taking it until 48 hours before weigh in.

You are going to have to be strict as all hell to do 15 lbs in a month.
 
My old roommate in LA was/is pretty ripped and is 37 years old now. He's one of those guys who not only gets Men's Health, he actually reads it too.
He said that you should eat some carbs within 30 minutes before starting your working out and within 30 minutes after finishing your workout.

Your body is trained to conserve calories if you start exercise without some form of food/carbs and the body keeps on burning fuel if it receives food/carbs within 30 minutes after. I'm not a perfect example of health, but I think it works.

Also, WALK whenever possible rather than taking a taxi. And if you can walk fast, all the better.

suerte chico
 
what i found absolutely made me lose weight:

wake up - run three miles

breakfast - eat two eggs

lunch - order some nasty *** salad that you wouldn't want to eat

get home from work - pour protein powder in cold water and down it, that's dinner!

45 min after dinner - total body workout

after workout - run 3 miles

after running - eat a couple strawberries

sleep

i lost crazy weight doing that.
 
Can you not drink booze until the weigh in? If so and you put yourself on a oscillating calorie restricted diet should be an achievable goal especially considering you can sweat via overexertion and steam room and drop probably 4 pounds the day of weigh in.
1) you are basically trying to lose 10% of your body weight so it's not going to be easy, but it's mostly discipline in exercise and diet. Oscillating Diet- Is a calorie restricted diet but it varies from day to day, so your body does not adjust to the restricted calorie intake. 1500Cal is probably too low a daily intake if you are going to do a lot of exercise, so lets use 1800 as an example. here is a good caloric calculator link The Link. The idea is that you eat many small meals a day to maintain your metabolic burn and basically eat like a diabetic to keep your insulin in check and burn your food intake as efficiently as possible. But the trick is in varying or oscillating the daily coloric intake so on an 1800 a day diet, you might eat 1500, 2200, 1800, 1600, 2100, 1700, 1900, then repeat. What I like aobut it is that it's not rigid in structure an mimicks they way we are as social creatures. You might got 2500 one day and then restrict more severely another. holding at a steady calorie restricted diet just causes you body to adapt and become more efficient in conserving you food intake (starvation mode) which is what the oscillating tricks.

2) Make the next 5 weeks a fitness goal that has the benefit of putting 5 large in your pocket. If you do you will get both fitness and weight loss. So make your workouts varied so you do not overtrain and get injured. However you want to try and drop off about 6 more pounds in the next 10 days. Then you have it in the bag because if you weigh 194 today, and you torture yourself and dramatically restrict calorie intake (for no more than a few days at a time) you can end up weighing 188 on August 1st with 8 pounds and 4 weeks to go, in the bag!.... I don't know how fit you are, but you may have to burn some muscle if you are very fit to peel off what your bet is. Hopefully you are 5'6" and flabby then it won't be as hard.

VARY YOUR WORKOUT- Don't run every morning of the work week, jump rope 10 minutes stright and go for good walk followed by 10 more minutes of jump rope, run your usual run but make sure and plan for a LONG run on a day with lots of caloric intake, or more intense exercise on high intake days. ALWAYS plan on calorie intake immediately after your longer duration aerobic exercise, helps with muscle recovery and ability to press hard again the next day. But remember LOTS of small meals....

3) Drink a TON of water, before you eat, and especially after you work out. Basically all the day long. Helps you feel full sooner and usually when you can't satiate your food cravings oftentimes it will be dehydration.

4) you have 5 weeks... I would roll out like boot camp this week, but probably substitute some hour or more brisk walks into the mix to rest the legs on days when I am on lowest calorie intake. Drop a chunk ASAP then you are less stressed and you can lose the weight with less "pain" both from an exercise and calorie restriction aspect.

5) metabolic tricks- Think about time duration and early day exercise as your friend. Because your body metabolism increases for a duration AFTER your exercise as a PERCENTAGE increase in your resting metabolic rate. The longer the duration of exercise the longer the duration of the increased burn. If you exercise in the morning your resting metabolic rate after exercise from say 9 am to 12 pm is probably higher than you metabolic rate from 9 pm to 12 am for most people heading to bed. I remember learning somewhere that from a fat burning perspective the last 15 minutes of an hour of exercise will burn as much fat as the first 45 minutes of exercise because of your bodies need to burn past it's most immediate energy stores. Since it sounds like you are in decent shape I would do longer walk/runs trying to keep my heart rate in the peak fat burning zone. good link on both target heart rate but caloric burn rate at high versus low intensity aerobic exercise. The Link My rule of thumb is sort of available time related, if not much time, higher intensity for as long as possible. If an hour and a half or more plan on going an hour and a half, walking and running. after a hard morning run you may also find a walk is just what the doctor ordered for recovery for your legs. Also bike if you can to us different muscles (I know you have a bike so mix in some biking)

6) buy a heart rate monitor and body fat scale, as both are good input tools. The body fat scale will help you realize your body is changing even if the raw number isn't from day to day. The heart rate monitor will help you train and be able to tell if you are over training, which I think is more likley than under training in this case.

7) TIME not Distance..... I picked this up in a conversation with Desiree Ficker when she was stopped on the side of the road with a bevy of bikes and training some Motive folks for a triathlon, (she took second in the Iron man). I asked for the average joe what was the best hint she had for training. Her answer was to think more about time duration than distance. basically because some days you may feel great an ride 40 miles in 2 hours, on others you may feel like **** at 33 miles after an hour and 45 minutes. She felt like time was a good limiter both when you feel stong and when you feel weak, by looking at a training time duration. A heart rate monitor will give you real feedback on this if you want it to, and "stong" and "weak' days can help you adjust both your diet and your exercise plan.

Good luck- but I think if you kick *** this first week, and get to 190 or lower you have it in the bag knowing that you can always dehydrate and shed another 3 or more prior to weigh in.... along with your Longhorn Thong to cut clothing weight...
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