Need to loose 10kg

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Need to loose 10kg

Postby teddyDK » March 3rd, 2016, 3:32 am

I need to loose around 10kg to reach lwt and thats my goal for the year. I want to reach this before next january so i have pretty off time. But need some advice og guidelines that have worked for other people.
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Re: Need to loose 10kg

Postby skiffrace » March 3rd, 2016, 7:54 am

The weight-loss battle is won or lost on the food front, not the exercise front. (unless your day job is a hard labor for 8 hours a day, in which case you'd not be asking this question)
You can easily ingest 1000kcal by eating 3 donuts in 5 minutes. To burn those 1000kcal you need to run or row hard for an hour.
Think about it!

So, ask not "exercise program", but 'how to eat?'.
I know people who successfully lost weight, and maintained that loss, on whole-foods, vegan or almost-vegan diet.
(Almost-vegan = < 5% daily calories from animal sources)
The advantage of this diet is that you can eat as much as you want, and still lose weight.

Another effective strategy is "3 square meals/day", absolutely no snacking in-between! It used to work for almost everybody until 2 or 3 decades ago.

Oh, yes, and then there is the 'Atkins' diet. It works too, if you don't mind aortal fibrosis and atherosclerosis as a side-effect - nothing that good health insurance and proximity to ER can't fix.
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Re: Need to loose 10kg

Postby hjs » March 3rd, 2016, 8:30 am

For my training see twitter @Hjsrowing
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Re: Need to loose 10kg

Postby bisqeet » March 3rd, 2016, 8:41 am

the only way to lose weight is to have your calorie intake lower than your calorie expenditure.

work out your "normal" calorie intake (without excersize) theres a few online calculators that will offer around about figures.
plan a diet for this amount 8and stick to it :) )
excersize on top


sounds easy i guess.

some find joining a group, having a training partner -increases the motivation.
use targets and plan a realistic schedule (10kg -> 10-20 weeks)
Dean
2017 Season: 196cm / 94kg : M48
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
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Re: Need to loose 10kg

Postby teddyDK » March 3rd, 2016, 9:38 am

hjs wrote:http://www.c2forum.com/viewtopic.php?f=3&t=110508&hilit=Low+carb


I could maybe try som form of fasting.
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Re: Need to loose 10kg

Postby hjs » March 3rd, 2016, 10:03 am

teddyDK wrote:
hjs wrote:http://www.c2forum.com/viewtopic.php?f=3&t=110508&hilit=Low+carb


I could maybe try som form of fasting.


We fast every day, when we sleep. Say breakfast at 8.00 and last snack at 20.00. So a 12 hour fast. If you lenghten that time frame. Instead of 12 make it 15/16 hours. For the rest I go for low carb, high fat. No cal counting. High fat slows the food processing and keeps bloodsugar stable.
For my training see twitter @Hjsrowing
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Re: Need to loose 10kg

Postby lovelyevi » March 3rd, 2016, 1:19 pm

I keep my weight down by eating a "clean" diet--a lot of veggies, whole grain, lean protein and water, no sugary drinks. I snack on nuts most of the time, no carb loaded snack. I do cardio exercise like HIIT workout a couple times a week, muscle building exercises at least 3 times a week, muscles burn calories. I had no trouble keeping my weight down with a healthy diet plus keeping my workout consistent, not a lot needed if you eat a healthy diet. Eating a healthy diet is key and build those muscles to keep you strong and they burn calories more efficiently.
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Re: Need to loose 10kg

Postby e-Clair » March 4th, 2016, 1:13 pm

I'm also planning to get to LWT, by May 1, 2017. Currently rowing 11 of 14 days, weights the other 3. Weight days are refeed days, at least 50% more calorie intake. Got a nice blender to make smoothies, so that's a low fat component with plenty of fiber, and can tune with protein powder. Exercise in AM fasted unless it's for weights. Satisfied with how easy it is to keep to it.
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