25kg weight loss progress.

[JordanHanson]

Basically I went on a weekend camp/hike trip and lost a good amount of weight, came home and slowly transitioned to a good simple eating plan and started lifting in my garage with two dumbbells. I lost 20kg doing that then joined a local Snap Fitness and I am loving it more and more. I have lost 25kg so far + muscle gains and I have another ~10kg of fat to go. I was 114kg, I'm now 89kg and my goal is < 80kg. I had many diet slips and off periods, but I eventually became consistent.

I found lifting a key part to losing the weight because it was FUN. Yes it is hard, but I wouldn't enjoy it if it wasn't because it's both challenging and rewarding, it's all a game to me.

My diet: I mostly eat the same thing all the time. Morning - 6 egg whites 2 yolks, 1/2 cup of muesli. Lunch - Roasted chicken breast, sweet potato, maybe rice, broccoli all covered in olive oil. Dinner - Varied health conscious meals. I eat one serving of Old Gold 70% chocolate every day to fight cravings, and it works. Increased fat helps in so many ways, but I go for balance.

Exercise - Until recently I did a 3 day split, back/bi, chest/tri, everything else. Now I do a push/pull/legs/rest routine and it is so much better. Frequency has doubled and I can still lift the same weights so volume also doubled. I definitely don't avoid cardio, but also try not to over do it. I usually do 10mins of 85% effort cardio after a workout, jogging, bike, row machine and my all time favourite, skipping. I'm really trying to retain muscle.

To change a habit requires everyday conscious decisions until they become sub-conscious, good or bad.

Any advice to help lose my last bit of weight would be highly appreciated

[Nytmair]

Any advice to help lose my last bit of weight would be highly appreciated

You didn't mention the most important part of weight loss.. numbers. Are you weighing/tracking everything you eat? Do you know your TDEE and have macro/calorie goals lined up to aim for each day? If not, that will help.

[bearondiet]

I am told lifting doesn't really waste a lot of calories. Saw someone actually calculating the work required to lift something, converted into the unit of calories. It is not a good exercise compared to cardio in terms of losing weight.

[masai26]

I am told lifting doesn't really waste a lot of calories. Saw someone actually calculating the work required to lift something, converted into the unit of calories. It is not a good exercise compared to cardio in terms of losing weight.

No offence, but how much duff advice are you going to give on peoples threads?! I'm a relative novice but even I can see you're posting rubbish.

Lifting = building more muscle. More muscle = your body burns more calories. Cardio is mainly done to highten the calorific deficit.

[bearondiet]

That's because the source of your myth is not a doctor. You often have either wrong facts or incomplete facts. It is true that having more muscles will increase metabolism although strength training itself doesn't really burn much calories compared to cutting down on calories or cardio. What you don't know is the significance.

builtlean.com/2013/04/16/muscle-burn-calories/

"It is true that muscle burns fuel at rest. However, the amount of calories that 1 lb of muscle burns is pretty low: for each pound of muscle gained, you’ll burn about 6-10 calories".

So, that's like "this food is good for that" (they often say such stuff for many foods) when you have to eat an unrealistic amount of that food for it to be any meaningful at all.

Also, if what I quote sounds rubbish, then clearly those people don't have to bother following me around talking to me or about me. Not to mention not be bothered with how I don't do what they tell me to do (& I shouldn't have to do what they tell me to do). They do that because I make sense for what I want. It's a matter of control for them, not about making sense. They keep sticking to me because they couldn't accept (it's not given a **** by me obviously) someone not doing what they tell him to do.

[MrM27]

I am told lifting doesn't really waste a lot of calories. Saw someone actually calculating the work required to lift something, converted into the unit of calories. It is not a good exercise compared to cardio in terms of losing weight.

OP, that's not the advice to follow ^^^

[JordanHanson]

You didn't mention the most important part of weight loss.. numbers. Are you weighing/tracking everything you eat? Do you know your TDEE and have macro/calorie goals lined up to aim for each day? If not, that will help.

I use myfitnesspal to track now and then. Because I eat the same thing regularly I don't see the need to track daily. I just use it to get a good idea where I should be improving. I should probably use it more often. Thanks.

[Metalmank]

I'd say just maintain your macro logs daily and keep pushing at it. Doing awesome.

[JordanHanson]

That's because the source of your myth is not a doctor. You often have either wrong facts or incomplete facts. It is true that having more muscles will increase metabolism although strength training itself doesn't really burn much calories compared to cutting down on calories or cardio. What you don't know is the significance.

builtlean.com/2013/04/16/muscle-burn-calories/

"It is true that muscle burns fuel at rest. However, the amount of calories that 1 lb of muscle burns is pretty low: for each pound of muscle gained, you’ll burn about 6-10 calories".

So, that's like "this food is good for that" (they often say such stuff for many foods) when you have to eat an unrealistic amount of that food for it to be any meaningful at all.

Also, if what I quote sounds rubbish, then clearly those people don't have to bother following me around talking to me or about me. Not to mention not be bothered with how I don't do what they tell me to do (& I shouldn't have to do what they tell me to do). They do that because I make sense for what I want. It's a matter of control for them, not about making sense. They keep sticking to me because they couldn't accept (it's not given a **** by me obviously) someone not doing what they tell him to do.

]

I do cardio though? Weight training is great at losing weight, besides increased metabolism, by the time I finish weight training my glycogen levels are down and I finish off with cardio every session to help burn fat. It helps you tone up and looks good. Not sure what your argument is.

[JordanHanson]

OP, that's not the advice to follow ^^^

Yup

[JordanHanson]

I'd say just maintain your macro logs daily and keep pushing at it. Doing awesome.

Will do, thanks heaps!

[zakandrews398]

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[Sequet111]

U can consider:
Small calorie deficit: Keep tabs on calories to ensure a slight decrease.
Body recomp focus: Adjust macros (protein up?) to prioritize muscle gain while burning fat.
Intensity boost: Try progressive overload (gradually increase weight/reps) to keep challenging your muscles.
Cardio tweaks: HIIT (high-intensity interval training) can be a time-efficient option for burning extra calories.