Easy Way to Lose Weight

[AdamGB]

Thanks for the info. So before I can even think about losing weight, I should detox first?

nah, that will come with proper training and diet... don't worry about that for now.

You should START by increasing your base of Aerobic fitness, it's good that you're weight lifting, putting on muscle mass will make you burn more energy at rest but without a serious diet that isn't going to give you drastic results if you are prone to gaining weight any way.

As I've said you need a good base or foundation to build from, keep doing your weight training but also get out there and go on some runs/cycles/swims about 3 times a week... nothing complex or crazy, go for time and keep working through out all of it say 40 minutes at a medium intensity.

Once you've done that for about 5 weeks coupled with your weight lifting you should have started to loose some weight (which wasn't our goal) and have improved your cardiovascular fitness and muscle suppleness
(which was our goal because we need to get you in shape for the serious part of all of this ).

From here you should start with what is known as interval training - short to medium length training sessions of intense, repeated bouts of exercise incorporating large, multiple muscle groups and inter spaced with short periods of active rest.

An example would be for example a run... you start off for 10-15 minutes at a medium pace, gradually building up speed, you find a set of stairs/hill/set of lamp posts to run up/in between and then you sprint between the start and finish as many times as you can with out losing form, jog it off for 5 minutes and then do the same again - repeat for a fer sets and then jog back home to cool down.

You could apply the same principle to swimming - start of at a leisurely pace doing something easy like breast stroke for 5-10 minutes and then do a few lengths of all out crawl, then go back to breast stroke, which is your active rest and repeat. etc

You can apply it to bag work, cycling (though you'd probably need either a track or an indoor cycler to go all out on a bike)... loads of stuff

initially you should increase the intensity and form, rather than the amount of sprints etc that you do.

The reason for doing this is that interval training burns a crazy amount of calories as you're doing it, it uses energy sources from all of the energy systems and it raises your metabolism - the rate that your body burns calories -sky high.

If you're metabolism is low then your body will store more of the calories you eat as fat.

The reason why I say to raise your base level of fitness before doing this is because it is intense, it will strip the fat off you but if you just jump into it you're more likely to injure your self because your body won't be up to it and you won't understand your body or it's limits as well as you need.

I may be getting carried away here, it's difficult for me to explain a whole entire training cycle in one forum post, it'd be much easier if I was sat in a gym with you with a bunch of charts. That is a very very basic over view of what I'd run a client through.

I guess the most important things are -

energy balance - eat less calories than you use. Simple as

Spread your food intake throughout the day - this raises your metabolism, our bodies like to store nutrients (particularly fat!) because back in the day we'd only get fat from animals we'd hunted... not farmed, so our body's had to be able to cope with not eating meat 7 days a week. Eat smaller meals regularly (say 5 or 6 times a day, 3 medium sized meals and 2-3 health servings of snacks (fruit/oats etc) and you will teach your body that nutrients are readily available and it will learn to store less.

Exercise to boost your metabolism.

[VictorCharlie]

Being in the military I work out pretty vigorously daily and the wife and I eat pretty well. Don't drink much and have a balanced diet. My weight stays between 200-210, but when I need to drop weight I cut all carbs and as much sugar as possible. Essentially I go adkins and drink lots of water. I typically lose 10-15 pounds in two weeks. Cutting carbs is not sustainable for me as a life style but it always works to get under 200 for me.

[RDJ]

Get sum abolene rub it all over ur body put on a sweater then a plastic sweat suit over it(or a trash bag wit head and arm holes cut out works just as well)a hoodie over that and get 2 work.train hard or run and you'll sweat puddles

You'll sweat like a mad man no doubt, but it will do nothing except dehydrate you, the moment you drink water the weight is back on.

[AdamGB]

Get sum abolene rub it all over ur body put on a sweater then a plastic sweat suit over it(or a trash bag wit head and arm holes cut out works just as well)a hoodie over that and get 2 work.train hard or run and you'll sweat puddles

That's fluid, not body mass.