7 Comments

1. 

   Matt B on 2010/05/14 at 14:02

   Definitely return to your normal eating habits. Eating 1200 calories or less for a relatively inactive person is dangerous. For someone active like yourself it is even more dangerous. It can lead to nutritional deficits and serious health problems. In the short term, the shortage of energy and nutrients caused by a diet this extreme will lead to a decomposition of muscle. Those extra 300-400 calories do make a difference.

   Edit:
   I highly disagree with Ant Boogie. If you are in decent physical shape HIIT training is the best kind of cardio exercise to burn fat. Low intensity in this case does NOT equal fat burning.

2. 

   Kobe-Gasol on 2010/05/14 at 14:02

   Yes. You should not lose more than 2 pounds per week, otherwise you will likely be losing some muscle. I would adjust my diet accordingly, but make sure you are getting your proper protein requirement intake. Make sure you are getting quality protein such as chicken breast, egg white, fish, etc. The processed proteins (protein shakes) are not as good as whole proteins. Do not listen to the lies of the commercials. If you are getting substandard quality protein, you will burn muscle. That type of weight loss is bad.

   Good luck.

3. 

   C6 on 2010/05/14 at 14:02

   In my good times I gained muscle eating more proteins, doing more weight lifting…maybe your need some weight lifting and a special diet.

4. 

   athleticheart on 2010/05/14 at 14:02

   Rotate your program for the cardio you could reduce the amount of time for the first two weeks and increase the next . try
   Monday and Wednesday for the chest and back and biceps with abs
   Tues and Thursday for legs and shoulder tricep with abs.

5. 

   Dan S on 2010/05/14 at 14:02

   Try not to drop below the 1200 mark, Keep high on the protein to keep from the muscle loss, and 45 Min’s is ideal, the extra lb’s was probably water weight.

6. 

   Raman Deep S on 2010/05/14 at 14:02

   Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.

   # Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).

   # Join an online support group. In my case, I created my own – FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
   # Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.

   # Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.

   # Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.

   # What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).

   # Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?

   # Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences.

7. 

   Ant Boogie on 2010/05/14 at 14:02

   I would have left your calories alone and only upped the cardio. Let the cardio burn off the fat. At 1200 calories, I hope you weigh 100lbs. If not, you are creating a starvation effect scenario. Multiply your bodyweight by 12. THAT is approx. how many calories you should be eating (see the next paragraph for more precision)

   Make sure your protein and fats are UP!. Multiply your bodyweight by 1.25. That is how many grams of protein you should be eating. Multiply your bodyweight by .5. THAT is how many grams of fat you should be eating. I hope you have your carbs low.

   Lastly, what is your heart rate at while doing cardio? Anything ABOVE 130 and you are burning glucose for fuel, not fat. Between 120-130 and you will use fat as fuel. Think LOW INTENSITY CARDIO.

   good luck!