13kg in <4 weeks

[Brad]

Hi All

I have finally after a lifetime of being overweight started seriously trying to lose weight and keep it off.

starting weight was approx 134kg about 3.5 weeks ago.
since then I started a casual walk each morning approx 4k's and watching what I ate.
I still ate chocolate and drank diet coke with a few packs of chips and a maccas runs in there.
Then I went OS for a week and didn't do any dieting/exercise.

When I returned, I then upped the anti a little in week 2 with some Muay Thai training with a friend who has done it for a few years. I also started having salad for lunch (instead of nothing) and drinking more water than diet cola.

week 3 to now was much the same, walking most days and Muay Thai twice. I ended last week eating a whole double bacon cheese pizza And having a few drinks on the week end. aside from that my diet was still improving.

I weighed in this morning at 121kg. Whilst over the moon, I was under the impression I would lose 1-1.5kg per week. At this rate I'm doubling that yet don't feel like I am killing myself each week with exercise and diet like I am planning to.

Is this too much weight loss in too short of a time? Or should I expect a harsh plateau from now on?

[Auld]

It will plateau evetually

Cutting out sugary drinks helps immensely, as a "sugar hit" puts your body in fat storing mode for the food you eat immediately after etc.


Good work over all

[Artful-dodgeR]

Don't forgot you would've lost a **** tonne of water weight. This is why contestants on weight-loss game shows lose it like crazy at first, then have to work their arses off down the line to lose more.

At one point I lost 15kgs (110kg-95kg) in 3 weeks, and while I was happy it did not budge after that, and that was with a strict diet and exercise regime.

[Hawker45]

I accomplished the exact same thing as of this morning. 110-95. Expecting the next 15kg to be a lot harder.

Sent from my HTC Desire HD

[Brad]

Well all seems normal then.

[Hawker45]

You should try adding short 300-400m bursts of running during your walks and build up from there. Not sure how much it will do in regards to increasing weight loss but i'm sure it would help your muay thai training by being generally fitter.

[AsTheRushComes]

my advice would to do as many reps as possible. You need to cut down, then build up, then cut up (if you get me). If you are/were a big dude theres no point trying to get shredded from the get go. Dont max out doing 3-6 reps of an exercise, increase reps above 10.

I would be bouncing around the gym and doing as many exercises as possible rather than isolating etc.

Also going for runs/walks outside is very important, doing stuff in the gym doesnt really count towards TRUE running cardio for high intensity and endurance sports.

If you replace those maccas runs with subway footlongs, that will also help.

just how i would go about my business. If anyone disagrees i would like to hear why.

[Toll Meyer]

You should try adding short 300-400m bursts of running during your walks and build up from there. Not sure how much it will do in regards to increasing weight loss but i'm sure it would help your muay thai training by being generally fitter.

This was something I used 2 year ago when I went from 138 down to 110kg in a short space of time. Then I fell of the wagon for various reasons, found myself at 122kg last December and have slowly crept down to 112kg.

[léon]

try cutting out sugar man. helped me heaps. food actually tastes better once you get rid of sugar, i didn't realize fruits and veggies actually tasted this good lol.

also i've been trying to stay away from anything with high glycemic index values, keeps you going longer after a meal without feeling hungry and you don't get sudden rushes of carbs that would encourage fat storage. check out the site by Uni of Sydney, they have a record on most Aussie foods and their GI values http://www.glycemicindex.com/

[diamondd]

my advice would to do as many reps as possible. You need to cut down, then build up, then cut up (if you get me). If you are/were a big dude theres no point trying to get shredded from the get go. Dont max out doing 3-6 reps of an exercise, increase reps above 10.

I would be bouncing around the gym and doing as many exercises as possible rather than isolating etc.

Also going for runs/walks outside is very important, doing stuff in the gym doesnt really count towards TRUE running cardio for high intensity and endurance sports.

If you replace those maccas runs with subway footlongs, that will also help.

just how i would go about my business. If anyone disagrees i would like to hear why.

The bolded stuff is a myth, I agree with the rest though.

EDIT: also, you've made a great start man, good work. If you're really serious though you've gotta get serious! rule number one, sugar HAS to go. Fruit is fine, and you could probably ration a block of chocolate a week too but that's about it. I also wouldn't recommend you drink any soft drink at all, even if it does say diet its still not good for you. This doesn't mean you're only allowed to eat lettuce though, nothing wrong with a big steak, tasty fat and all. Its the combination of fat and sugar that kills you (so no macca's either).

the MOST important thing though is be active and train with variety. You want to do long runs, you want to do sprints, you want to throw medicine balls around, you want to box, you want to lift heavy weights using compound movements. You need to give your muscles big reasons to grow.

[thedov]

this is inspiraing

[Artful-dodgeR]

Nice gravedig bro.

Funnily enough, I've gotten back into a healthy eating/exercise regime, dropped 15.2kgs in 3 months (less impressive than 3 weeks but there have been NO plateaus, its all been very steady).

I'm finding it much more sustainable as there's been no sudden drops, nothing too weird and overall just made me feel better.

[stoolsample]

Watching 5s at a time of big loser while my family watched it, I got the info that it will drop dramatically then as said, level itself out and lose a little less bit by bit. Making you think its not working as well or whatever, but a loss is a loss, good work, congrats on making a healthy change and kudo's to you good sir.