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User avatar #7242 - iderpthenherp (11/14/2012) [-]
im at college and i want to lose 50 lbs in a year, i think 1 lbs a week is a good goal, how would i go about doing that? inb4 working out, im well aware that working out loses wait, i dont think we have a pool but my school has alot of excersice equipment, if you need any more info just ask
User avatar #7249 to #7242 - lopaa ONLINE (11/14/2012) [-]
3500 calories = 1 pound
So basically that works out you need to consume 500 less calories a day or do 500 calories worth of exercise a day on top of you daily routine of moving around.
User avatar #7250 to #7249 - iderpthenherp (11/14/2012) [-]
i only eat once per a day, im not to sure if thats healthy ik i should start eating more fruits and veggies what type of protein should i drink? also i should life right even if its only a little amount of weight
User avatar #7266 to #7250 - hybridboxll (11/15/2012) [-]
Ignore loopa's metabolism mumbo-jumbo.
It doesn't slow down (significantly) and you don't go into "starvation mode" for not eating 24 hours. Humans are not THAT frail.

Eating 1'000,000 meals per day has no (significant) effect on your metabolism either. But yes, 2 meals are better than one since it will be easier for you to keep track of what you eat. As far as the diet goes, just be smart about it and don't eat crap. Eat lean meats, fruits and vegetables and drink enough water. And #1: Don't over-eat. Simple advice that goes a long way.

You also asked about the workout. I'm not a big fan of 1-hour of boring ass cardio so when I'm losing weight I just go for a quick 30 minute weightlifting routine and then move on to 15 minutes of HIIT* with 5 minutes of warmup and 5 minutes of cooldown.

*High Intensity Interval Training has been proven to reduce cholesterol in your blood and increase your VO2MAX (maximum oxygen processing capacity) much faster than normal cardio.

If you want me to go into more depth with anything I mentioned feel free to ask.
User avatar #7268 to #7266 - iderpthenherp (11/15/2012) [-]
more depth please, i have a meal plan that only lets me eat once a day so until i can get to the store to buy some snaks i can only eat once a day, but yes please more detail would be great what do you feel when u over eat?
User avatar #7269 to #7268 - hybridboxll (11/15/2012) [-]
I think you would greatly benefit from having a general knowledge of how many calories are in things; check the food you eat in this site:
nutritiondata.self.com/

IMPORTANT: You don't have to count every single calorie, you just need to get good at estimating and making guesses at how many calories are in something.

I would aim at a 1800-2100 calorie diet, this will help you get a rough estimate www.freedieting.com/tools/calorie_calculator.htm

PS. The more specific you make your questions the better I'll be able to help you out.
User avatar #7270 to #7269 - iderpthenherp (11/15/2012) [-]
what would be the best work out to help me lose wait? i dont really care how long it takes but the max id put in is like 2 hours a day
User avatar #7274 to #7270 - hybridboxll (11/15/2012) [-]
I just realized I posted the other comments as a reply to my own. Just letting you know I wrote some more.
User avatar #7271 to #7270 - hybridboxll (11/15/2012) [-]
You said your school had a lot of exercise equipment, try this routine I happened to have laying around:
*NOTE*: EVERY exercise should be done with 8-12 reps, and rest somewhere from 30-45 seconds in between sets. MIND YOUR FORM; Do the exercises in a slow, controlled manner; don't throw the weights around.

MONDAY: [Chest and triceps] + [HIIT]
TUESDAY: [Back and biceps] + [HIIT]
WEDNESDAY: [30 minutes of regular, normal-paced cardio] + [HIIT]
THURSDAY: [Shoulders and traps] + [HIIT]
FRIDAY: [Legs] + [HIIT]
SATURDAY: REST (optional cardio)
SUNDAY: REST (optional cardio)

MONDAY: Chest and triceps
- 3 sets of bench press
- 3 sets of pec deck machine
- 3 sets of triceps pushdown
- 3 sets of seated overhead triceps extension
- 3 sets of calf raises (25-30 reps)

TUESDAY: Back and biceps
- 3 sets of lat pulldowns (wide grip, palms facing forward)
- 3 sets of machine rows
- 3 sets of barbell curls (1 with close grip, 2 with wide grip)
- 3 sets of one-arm cable curls
- 3 sets of crunches (25-30 reps)
User avatar #7288 to #7271 - theunknowable (11/15/2012) [-]
fuck your comment
User avatar #7272 to #7271 - hybridboxll (11/15/2012) [-]
THURSDAY: Shoulders and traps. Be extra-careful with your form with shoulder exercises, there are very small muscles in the shoulders that can get hurt if you do them wrong.

- 3 sets of lateral raises (dumbbell or cable)
- 3 sets of rear delt flies
- 3 sets of upright rows (barbell or cable)
- 3 sets of shrugs (dumbbell, barbell or machine, whatever is more comfortable)
- 3 sets of seated calf raises (25-30 reps)

FRIDAY: Legs
- 3 sets of barbell squats
- 3 sets of one legged-leg press
- 3 sets of deadlifts
- 3 sets of one legged-lying leg curls
- 3 sets of crunches (25-30 reps)
User avatar #7273 to #7272 - hybridboxll (11/15/2012) [-]
HIIT:
It consists of doing 30 seconds of all-out (literally) exercise and then doing 30 seconds of intermediate exercise (around 60-70% of your maximum). Repeat.

Aim for 15-20 minutes, but this is a very taxing exercise so if you start feeling ill or nauseous stop and try to go a bit further every day/week. Don't hurt yourself.

You can do this ANYWHERE; stationary bike, swimming, running, rowing machine, etc:
- 5 minutes of warmup
- HIIT
- 2 Minutes of cool-down
User avatar #7275 to #7273 - iderpthenherp (11/15/2012) [-]
could i run for HIIT? or lifting is good to?
User avatar #7276 to #7275 - hybridboxll (11/15/2012) [-]
HIIT should definitely be done with the usual cardio methods and exercises, it would be hard to do it while lifting. Running is a good option.
User avatar #7277 to #7276 - iderpthenherp (11/15/2012) [-]
okay so i got the work out, and eating, now wut
User avatar #7284 to #7277 - hybridboxll (11/15/2012) [-]
Well, now just do it and stick to it :)
User avatar #7294 to #7284 - iderpthenherp (11/16/2012) [-]
also what are some good sholder excersices?
User avatar #7298 to #7294 - hybridboxll (11/16/2012) [-]
I wrote some in comment #7272...

Today I'll work shoulders; this is my routine:
- Dumbbell shoulder press 12-16 reps, 4 sets, add weight on each one, 30-60 seconds of rest, drop set on the last set.
- Lateral Raise 10-12 reps, 3 sets, 30-60 seconds rest, add weight, triple drop set in the last one
- Reverse peck-Deck 10-14 reps, 5 sets, add weight, 30 seconds rest
- Superset of Front raises and Upright rows, 10-14 reps, add weight, 60 seconds between superset, repeat 2 times (for a total of 3 supersets)

After that I do traps and calves.
User avatar #7293 to #7284 - iderpthenherp (11/16/2012) [-]
is saturday and sunday a rest day?
User avatar #7251 to #7250 - lopaa ONLINE (11/14/2012) [-]
eating 1 meal a day is very bad for you indeed. Your body will go into starvation if you only eat one meal a day so as soon as you eat it will store it as fat because it does not know when its next meal is coming. You are better of eating 4-6 small meals a day in regular intervals. This keeps your metabolism stimulated meaning your body will naturally burn more calories.
User avatar #7252 to #7251 - iderpthenherp (11/14/2012) [-]
im in college with meal plans so i cant really eat 4-6 times a day the max i can do is 2 but i could grab some fruit and eat that every few hours
User avatar #7254 to #7252 - lopaa ONLINE (11/14/2012) [-]
Well you can have breakfast, then a yoghurt a few hours after breakfast, lunch then some fruit a few hours after lunch, then dinner and some some nuts a few hours after dinner. there's your six meals
User avatar #7257 to #7254 - iderpthenherp (11/14/2012) [-]
i think i can do that, now what type of work out should i do? this is where im really lost all i do now is run for 30 minutes to a hour a day
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