I just weighed by self today and im 6.5 kg over what u should be. I've followed alot of "diets" but find that they are bull****. Can someone help me please. Im not asking for a full plan just anything you can add to help me e.g Best foods to eat, how much to eat, should i avoid carbs, does eating 6 small meals a day instead of 3 helps, what type of cardio is best etc. I also read on this forum that doing bench press, squats deadlifts and overhead press for 5 reps with a heavy weight helps to gain strength. But would i still be gaining strength if i did these excercises with a weight i can do 10 reps with and do the 10 reps instead. I find my form when doing a 5rep weight is a bit off
Than you in advance. Btw I would apreciate intake from people i believe to have knowledge such as Virus, Mr small and Brown Bomber but anyone would be good
Make an effort to build your diet on clean foods and cut out junk that you may be eating/drinking. Also try drinking plenty water throughout the day because keeping hydrated is very important to a healthy body. These things should help bring a better response out of your body. To lose weight you really need to be cutting down the amount of food you eat so that you're burning more calories than you're consuming. Cutting around 500 calories a day is usually recommended. Are you a boxer? If so then you should be getting several good workouts in per week from that. If not you can add circuit training, interval training and cardio exercise to your lifestyle. Finally, be patient, results take time. This is advice on losing weight. I'm not really able to help you with your strength training but I hope this basic advice helps.
How long do you have? Losing weight is simply consuming less calories than you burn, nothing more, nothing less, there's no secret. You'd have to ask other people about what kinds of food to eat though. However, I ask how long you have, because you need to cut weight, but you want to gain strength. Have you ever used creatine before? It can really help you retain your muscle on a cut, however, it adds extra water weight that takes time flush out of your system once you're off it, so it would help to know how long you have. Others will probably disagree about the creatine, but if you have time, research it, and you'll see that creatine can greatly help those cutting weight. And it's not banned or illegal, creatine occurs naturally in the body.
Only advice i can give you atm is becarefull of not eating enough or your body will start storing fat to save itself because it thinks your starving. I wont add anything ATM because im having issues with weight aswell but if i find anything that works for me il share it.
Yeah I do. But it helps give you more "drive" during workouts, so you can lift heavier, and get stronger than you would. And even after you lose the excess water weight, you retain the muscle you gained. I don't know a lot about boxing, but like I've said, I powerlift for a living.
Think about it, what is your body rebuilding itself with if you're not even giving it the necessary nutrients for maintenance? You break down your muscles with exercise and there's no pool of amino acids to draw from, what's going to happen?
Doing 10 reps will work against your goal of losing weight, that is why 5 is better it increases strength without increasing muscle mass(more mass = more weight) the way 10 reps does. To lose weight you need to consume less calories than your body needs, its as simple as that, how much is the right amount of calories for you is something that is unique to you, you will need to experiment by strictly counting calories and weighing yourself while remembering that you can eat more calories on the days you do more physical activity than you can on the days you do less. You are about 14lbs over goal, a healthy weight loss goal is around 2 to 3 lbs (1kg) a week so unless you are in a hurry start experimenting now with your calorie intake until you find the number of calories that allows you to drop 2 to 3 lbs in a week and count on this taking you between 7 and 10 weeks.
Problem is your body will compensate and start actively preserving fat while catabolising muscle after a while if the caloric intake goes to low, and you will end up sacrificing strength and becoming weak, not good for a boxer. This will be controversial but according to the science if your really in a hurry to lose weight quick you may be better of just not eating at all for several days as after 72 hours your body will enter into a muscle sparing phase where it only consumes 0.2kg per day rather than the usual +0.45kg of muscle per day. This is still to much muscle loss for me and it is far better to have the steady weight loss of 2-3lbs. Not eating at all also means not training at all as you will seriously mess yourself up if you try and train while fasting.