Weight loss training.

Lifting weights is good to help lose fat.
You want to lift more that once a week (2-3 times a week is usually what is recommended), so I would not suggest doing one weights and one cardio session. It is good to do them on separate days, but if you can't, do your weights, and then do your cardio afterward.

Don't TRY to cut out the junk food. Do it! I know it's hard; but, you will get much, MUCH, better results if you eat well.

 

Personally I think you will find it hard to lose weight with only 2 sessions.

Apparently the best way to lose weight is by doing 4-5 hours of exercise a week, 4 hours of slow / steady stuff and 1 hour (total) of HIIT type training.

4 times a week for 45 minutes you should jump on an exercise bike and go at best pace you can, I remember when I was really into my cardio I used to do an hour and 15 minutes on the bike and it was about 1300 calories or something.

once a week you should jump on a tread mill, sprint all out for 30 seconds and then walk for 30 seconds as many times as you can. Try eventually doing this twice a week.

Mon - Slow
Tue - HIIT
Wed - Slow
Thur - HIIT
Fri - Slow
Sat - Slow

You have to keep in mind that 1ib of body fat is 3500 calories and therefore you need to burn 3500 calories to lose just 1ib... in total you have to lose 70,000 - 85,250 calorie's... Not an easy task.

 

Cycling
Total minutes: 60 Total calories: 730

So 85,250 calories is 117 hours of cycling... Work out how fast you want to lose the weight and then divide the amount of hours per a week and you'll be there.

I.E. say you want to lose it over 6 months.
6 months x 4 weeks = 24 weeks
117 hours cycling / 24 weeks = 4.875 hours a week (5 hours)

 

Personally I think doing some hard conditioning is the way to go. #1 it raises your metabolism like crazy all day so you burn more fat that way #2 it gets you in the kind of physical condition you need for boxing #3 you dont even need to devote alot of time to it. #4 you do get stronger too

http://www.rosstraining.com/articles.html
some sample workouts are on the bottom, personally I like the magic 50 and burpee conditioning

 

He never said he was a boxer though and at his weight HIIT training may be a little bit too much to start with, i.e. why I said about doing the longer cardio. Not sure of his build / fitness level though...

If you need some motivation, here is my breakfast and lunch everyday for about 9 months whilst I was cutting down to 65kg from 75kg

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I used to hate vegetables, I love them now, eat them at every meal (5 per a day) and the good thing about them is that they are dense so fill you up, but are low in calories. When you are trying to keep calories down it is important you continue eating the right foods to get nutrients.

 

A lot of food
Seriously man, you WILL NOT lose weight with that diet and 2 days of going to the gym I promise you.

Try not to eat bread... EVER, eat vegetables instead or a small ammount of brown pasta / rice. Bread nutritionally is pretty much empty, even brown bread - there is little point eating it if you can eat an alternative.

I wouldn't eat steak, red meat is not very good for you anyway and Chicken / Fish is about a million times better. Spagetti Bolognese is loaded with fat and so is curry if you use coconut milk.

Night-time you should NOT be eating carbs with the little ammount of exercise you are doing, eating bread/rice/pasta post 6pm is really not a good idea when trying to lose weight because it is like putting petrol in a car, if you are not driving (exercising) then you will not use the energy. If anything your last meal should be protein based, i.e. cottage cheese, tuna, etc.

My diet when cutting weight:

Breakfast: Wheat-a-bix with skimmed milk
Snack: Apple
Lunch: Tuna & Vegetables
TRAINING AT 1:00pm - 3:00pm
Snack: Bananna
Tea: Chicken & Vegetables
TRAINING AT 7:00pm - 9:00pm
Recovery: Protein based (Tuna/Cottage Cheese/Protein Shake)

 

your food intake is very high compared to the exercise you do, you will feel a bit low the first week cause your body will have to adapt to a new diet, but yea as alpin said chill on the carbs...My diet, Im 6ft5 88kg-90kg, fight weight 87-86.
Breakfast: POrridge, banana, honey, sometimes toast + boiled eggs+ strong coffee
Snack:apple or flapjack( i love those things too much)
lunch 45 mins run up a hill
Sanwhich( wholewheat bread) + fruit + green tea
Snack: Banana or flapjack( i really really like flapjackss)
Training 2 hours:
Protein + veg sometimes carbs( wholewheat pasta, rice but never too much)+ yoghurt desert with honey.
and once a week i have a blow out chips kebab ect....but im not really competing atm so i can treat myself
PS: oh yea and Mc Vitties Cookies ****ING AWESOME, sometimes a whole pack at night ...... yea i know its bad but i just cant controle myself when i go to the shops if i go past the ile where they are i have to get them....they are sooo goooood!!!!! hhmmm just talking about them is making me crave!!!!!

 

1. I didn't put the ammount of what I was eating in grams, so you'd eat the same food just in different quantities.

2. "Won't have the energy for exercise"
OK, so let me get this straight a minute. You want to eat food (energy) to exercise so that you can lose weight? Doesn't work like that... to lose weight you need to dig into your energy stores (fat) not replenish them!

 

yup, that why your body "stores" fat....

 

So what is the right thing to do if you want to lose fat but build muscle? I currently work out 3/4 times a week very hard, weights and cycle.

Not sure if I should be going for more food or less food?

I do try and eat healthy with the fish and veg ect plus I get plenty of vits.

 

Sadly you can't lose fat and gain muscle, it's impossible.

Muscle is gained by consuming food, i.e. building mass. Your body will store food as energy if it is not needed to be used right? Well, if you have just done say an hours worth of body building, your body will take all the food you eat within an hour or two of that workout and throw it torwards recovery (sugar into energy and protein into repairing and building the muscle).

To lose weight you do cardio and cut calories, you eat enough to repair your body, but not to build it up. You can lift weights when you are eating less calories, because naturally the body will lose the same amount of fat as muscle to compensate for the reduced ammount of calories, however if you lift weights, the body will think 'OK, I cant shed muscle because I need it to lift these weights, so Ill shed the fat instead'.

Basically:
cardio + reduced calorie = weight loss (in fat & muscle)
cardio + weights + reduced calories = weight loss (in fat)
weights + increased ammount of calories = weight gain (in muscle)
increased ammount of calories = weight gain (in fat - energy storage)