Thank you Tony for your input! Focus on losing it over the course of 6 months. I enjoy it and feel like it is not only helpful for weight loss but its helpful for stress and to help with energy. I would probably start around calories for a couple of weeks. I think upping your calories would be good. Or skip the craisins and add unsweetened coconut flakes instead. Last week I did 3 days of lower cal 1, and rest and the weight dropped at lbs.
The liver is the marvel of our body. It is a vital organ responsible for secreting bile and breaking down the fats along with eliminating toxins from the body. Weight loss is the prime concern for most people when they think about the food they consume. But what most fail to realize that they should be mindful of your food intake to save your liver from severe health problems.
Let us take a look at some common eating habits that are detrimental to the health of the liver. In our daily lives, we tend to adopt eating habits that gradually deteriorate our liver.
A full liver cleanse can be helpful in reversing the damage to some extent. You might not know what too much alcohol means as far as your liver health is concerned. From mild scarring to severe inflammation of the liver cells, an excessive intake of alcohol can cause a severely negative impact on the liver.
Moreover, if the negative impact of alcohol takes a toll on the liver, the ability to break down alcohol further reduces, thus, causing chronic damage. So, it is advisable to keep the consumption of alcohol at a moderate pace. A good rule of thumb is one standard drink for women and a maximum two for men per day. Diet , food , health , injury , liver , meals , nutrition , organs , Supplements. In summer, most of us take our workouts a bit more seriously.
Many of us have post workout routines that we feel are important for our fitness. From stretches and yoga to meditation and even meals or protein shakes, the things we do after our workouts are just as important as what we do during them. The post-workout routine is filled with these mental and physical exercises and practices that remain critical to our fitness success.
What can we add to our post-workouts for better fitness and for stress relief? Surprisingly, one answer is blogging. Because it combines some of the mental tasks above with habitual practices that make your workouts more productive and help you keep track of the things you want and need to accomplish. Starting a blog, choosing a domain and website host and designing your site are all pretty easy.
Once you get going, blogging can be addictive just like exercise. How does post-workout blogging help improve your workouts? Here are a few ways. Here is an interesting guest post by a good friend of Project Swole. He wishes to remain mostly nameless aside from mentioning his name is Andy , but trust in me he is smart and experienced, and I think this piece will really connect with most Swole readers.
Human beings like habits, as a rule. Good or bad, habits allow us to predict the future — if I do this exactly as I did yesterday , I know what will happen. Habits equal proven outcomes. Habits provide routine, and for us, routinely provides security. But you still have to be in an energy deficit if you want to lose weight. I work out twice a day, 4 days a week.
I jog for 30 mins in the morning and hit the weights in the afternoon after work. I have a split routine, exercising each body part once a week except calves and abs that I exercise every other day.
So in total I hit the weights 5 days a week. And on weekends the family and I go for 2 hr hikes in the forest or beach.
I do have the beginning of the six pack, but still a bit of a tummy and no V shape yet. The weight loss pace is likely to slow down as you get leaner though, so manage your expectations.
Your articles are also so helpful! I feel so much hungrier when incorporating these two regimes into my exercise routine. Dropped bodyfat in two weeks. So thanks and keep up the amazing work Coach! Great to hear, Tara! Sounds like you have a good attitude towards your fitness. And thanks for letting me know how the increased calories worked out for you. Finally some great advice on how little cardio you need to do and how you cant starve yourself to get into awesome shape.
Yup, cardio is a tool and should be used strategically in a way that complements your specific goals. Thank you for sharing the information! Mon — upper body Tues — lower body Thurs — upper body Fri — upper body. I follow an RPE based training style and I stay active every day. And its a vicious cycle. Then I do extra cardio to try to make up for it. Anyone else have this problem? Ya, I do the same thing. I am having more good days than bad days. Keep trying and working towards more on days than off days.
Now that spring is here and there is less ice, I will be starting my evening walks again, on top of going to the gym days a week. One step at a time, I know I will get to where I want to be.
I know what you mean. Same thing happens with me. I have been working out for over 6 months now and I lost some weight but not much because I eat too much. My biggest problem is that I cannot sit down and watch tv without having to munch on something: Bingeing followed by extreme or obsessive measure to cancel out the calories is Bulimia Nervosa.
It does not always include a low body weight and purging via laxatives and induced vomiting. Even when eating junk food. It will slow you down and give you more time to register wether you are hungry or not. No distractions whilst eating other than dinner conversation. Focus on your food. Chew slowly and thoroughly and drink water with your meal or snack. Plan breakfast, lunch, dinner and 4 reasonably sized snacks. Stick to your plan. Forgive yourself if you deviate and move on.
I beat bulimia this way and now my body fat is lower than when I had it because I no longer binge. I am also no longer depressed and have higher self confidence. You can definitely include all foods in moderation. Hi Sharma, were you doing any exercise before? You can read more about the topic here — https: I only eat a half palm size of bread and ginger lemon tea for breakfast, a cup of rice and viand for lunch and dinner and also garden salad without a dressing or a banana in between meals.
It is a steady 68 kgs. I also make sure to consume 8 glasses of water a day but i guess the result is very slow. I hope you can advise me how to lose weight faster the natural way because i find three weeks long enough to achieve nothing but an inch reduced on my waistline.
I really wanted to lose weight because 68 kgs. Thanks and best regards! Second, give it another couple of weeks. Kinda lost here, my weight is Get consistent with your exercise doing something you enjoy. Ideally that would include some strength training and being active. I typically do 30 min of cardio and 30 min of weight training at least 4 times a week, usually 5,alternating with upper and lower body. How much weight training should I be doing if I am going to replace some of my cardio sessions with it?
I try to do compound exercises for both upper and lower with some isolation exercises as well. Do you enjoy it? Then keep doing it and adjust your nutrition around it. Oops…pressed post before I was even done. I lost 15lbs last year on calorie restriction and promptly put it all back on, before that I went down to doing Herbal Magic, I am a chronic dieter.
When I hit the switch went off. I have been doing a 20 minute, 5 day a week HIIT work out for 4 weeks now and not seeing any changes, I also get in a bike ride times a week. I stopped weighing myself and am going by how my clothes feel, they feel the same.
I am eating close to calories, those calories are from whole natural foods. Reduce your food intake a little, either by halving a side portion or two, or by simply cutting calories and see if that gets things moving in the right direction.
I am a lb as of today woman who has lost 30lbs however I have stalled and I am starting to get very frustrated can you tell me my correct BMR?? But go back to what you were doing when you lost 30lbs and then just make small adjustments to either your nutrition or exercise. What else do you suggest? Hi Joni, congrats on the 40lbs so far. In cases like yours my standard answer is always always to do more of what got you that weight loss in the first place.
So they end up changing things up and then stalling out. Go back to what you were doing when you lost 40lbs and then make small adjustments to your nutrition or exercise drop calories or add in a cardio session.
Would you recommend to some one to eat mainly protein and low carbs, I am trying to shift the last 4 kgs and am also doing high intestity cardio 3 hrs a week and my weight is not losing I,m building alot muscle tho. I do not recommend that. I like a more balanced approach while doing some nutrient timing or calorie cycling if needed.
I find that the restriction from low carb tends to lead to other issues. You have to measure it. Body fat calipers will be the most convenient and cheapest way. You can also do hydrostatic weighing or DEXA scans for more accuracy. Is it possible to lose weight while training for a half marathon? But I do circuit training about five times a week. IMO, they are intense an example of today was a one mile run, squats, full push-ups, cross over sit ups, then another one mile run.
Second question-Is adding runs to my circuit training over-training? I just really enjoy my runs, but so many people have told me excess cardio will break down muscle. Only you can assess that situation. Keep making small improvements to your diet, exercise, and mindset over time. Loved your response to Lee that 3 weeks trying to reduce is nothing and you have thousands of weeks left in your life. The message is to look at the big picture.
We sometimes get tunnel vision with weight loss. This is a lifetime endeavor with no end dates. I exercise in classes usually 5 times a week, spin, combat, pump or gym. I usually burn about to calories per session. After an initial loss of 6K, I now seem to have put that back on and all round my middle.
Feel really uncomfortable in clothes again although I actually have lost two dress sizes. I think that I eat carefully, am a veggie, hardly have carbs and struggle with enough protein. Can I have some advice as to the best approach as I really want to feel better in my body? Hi Lesley, if you lost weight with your routine and then started gaining, then you either started eating more than you think or you had some kind of other life change — medication, more stress, less sleep, etc.
I try to keep my simple carbs bread very low as in one serving per day. In addition, I do cardio 6 times per week, alternating between HIIT and long, slow using my elliptical. Weight training is every other day. Doing this, I've lost about 6 pounds of fat and gained the same in muscle using calipers.
I've hit a plateau the past month and it's making me crazy. I don't want to up my workout, for fear of overtraining. I've dialed in my nutrition, upped my water intake, and aim for hours of sleep. I'm wondering how much menopause affects this whole regime-seems I would make a small gain then lose it. The zig-zagging is insane. I have a major problem. Im on a new diet and excercise plan…problem is instead of losing fat on my legs im building muscle. I want lean legs not bulky muscles…what can I do?
If you feel like your legs are too muscular you can cut back on the frequency of your lower body workouts. Also known as the amount of calories you need to do basic functions. I unable to lift or strain my upper body. I can peddle on a high setting which really works my legs, will this build muscle?
Just look at the legs of some of the elite cyclists. Try interval workouts if you want to build muscle. Many thanks for your empowering reply. I was feeling despondent in thinking I would be doing cardio sessions for no real gain. Interval workouts it is! Love reading and taking advise from your blogs. They always make perfect sense. Me personally I love running. I go to the gym and I either run my 5km or run 3 and do sprints of a minute on and a minute off for the other 2.
Its my main cardio. It can be hard on my body at times however I feel im building a good level of fitness and that benefits me doing the cardio. Theres no magic wand for weight loss and some of it is trial and error however if you or I or anyone enjoy doing exercise in whatever form thats half the battle.
Is walking, then, enough cardio for someone trying to lose weight and for health benefits? I also do weight training and yoga. Is it enough to lose weight? Is it enough to get some health benefits? Will you build muscle? Will your weight loss efforts be as easy as if you included some strength training too? Walking does burn calories, and anything that burns calories will aid in weight loss, but depending on your goals, there could be other, more efficient ways, to accomplish that.
Thank you so much Tony. I LOVE your site. Based on what I have read in your suggestions on other articles, I am starting to do more weight training. I actually enjoy it more than cardio. I was running and it was causing some hip injuries so I stopped. Very good info here.
Keep it up …. I am 48 and is doing weightlifting and cardio , i dont want to look like an athlete , i want to be athletic , that means the cardio must be intense and my heart beats pr minute must be over and maximum bmp , i do this times a week , my cardio is done in 30 minutes and always before leg workout , then my legs are warm and ready for sqauts and etc.
I think at this level my cardio will give me long term benefits , but not having bad influenze on my muscle gain. Its like you are neglecting the benefits of cardio , i think that i will be able to lift heavier the better my cardio rate is , its very important. We all have different performance goals and you should do as much cardio as you need to fulfill those goals.
You will be able to lift heavier with a better trained cardiovascular system — to a degree. But the muscular adaptations to endurance and strength are very different and will affect one another. Each performance goal is different and not necessarily healthier than the other. Hi , need a little advise , I did strength training for a year got leaner but not much weight loss. There is no set rule. Much will depend on your performance goals.
If you want more strength do more strength training. Regardless, you should have some strength training in there to help maintain lean body mass. You can then layer in more exercise as needed to increase your caloric expenditure. And eat calories, such as breakfast some egg whites with spinache bell peppers and wheat toast.
For dinner I have about the same maybe just chicken with broccoli and healthy snacks in between. After cardio I mostly workout my abs and change it up for arms and legs some days. And I do drink many water. Am I doing the correct workouts? I also just had a baby 2 months ago. Get your activity levels consistent and then pick a calorie intake to stick with. Use averages with your calories over the week. I would also start strength training now. This is where body composition changes happen.
No I am not breastfeeding, okay so stick to see if I lose weight and still burn calories a day and do some strength training? Thanks so much there are so many different articles that are pretty confusing.
Thank you for this article, it definitely helps in setting realistic but fun goals for fitness. Is a bit of cardio recommended before doing strength training to warm up the body and muscles , or is that a myth? After proper stretching, can it be as effective to jump right into strength training and skip the minutes of treadmill?
Hi Tony, Thank you so much for this information. Any suggestions for someone that is unable to do strength training? I have chronic Lyme disease and Fibromyalgia, and am unable to lift weights, or even do yoga that often. I can walk and clean my house, cook meals, etc. I do a lot of walking, about miles a day, and have a foot elliptical at work, similar to a recumbent bike, where I can bike miles a day.
Weight loss is very, very slow with a calorie diet. Any suggestions would be much appreciated, to help with weight loss. Maybe the future changes and the pain subsides enough that you can do it.
Otherwise, walking is just fine for losing weight. There are many cultures that stay healthy simply by eating whole foods and staying active. If certain cardio equipment is doable for you, you might be able to do some interval training on it. This will at least provide some strength benefits over walking. That said, all the ideas you have can help raise your mindfulness. They are just short term cues to help train you to eat differently. Eventually the mindfulness should take over as a habit.
It takes time to change those mindless eating episodes. Hi Tony, I am 50 years old and am recovering from major surgery I had done 10 weeks ago to mend a hole in my posterior semi circular canal. Since the operation I have gained 15 pounds and I am now lb. I went onto Livestrong. It said I needed to consume calories a day to lose lb a week.
I am usually an eat clean person and do HIIT regularly but since my operation I have had only PT exercise which is very low key as I am still very dizzy and can not even drive! So I started a journal and wrote down my weight and measurements and logged everything I have eaten over the last 15 days. I have lost 3lb!
So, do you think I am doing well? Should I eat more calories, as my maintenance calories are around I eat less so over 7 days I have burned 1 pound. What are your thoughts, and any advice please, would be greatly appreciated. Hi Tanya, I think at lbs that a pace of. Yes, unfortunately the first thing people think about when they want to lose weight is cardio.
Think strength training first, then cardio as a tool as necessary. If i start with maintenance calories, how do i calculate that number?
I have been plateaued for over a year now and i want to strength train without gaining any size. Seems like every time i strength train i get bigger my clothes fit tighter. I just really want to lose the fat and keep my current mass. I feel kinda stuck like im spinning my wheels. A few off measurements of your food and the deficit is wiped out. I would probably start around calories for a couple of weeks.
I am not losing nor gaining weight. Is it a sign of overtraining? I like your approach Coach, I do the things I love for Cardio and add strength training. My typical week would be: Monday — Rest Tuesday — Rest or Cardio. I usually do a 20km on an indoor cycling bike with varied intensity.
Wed — strength training — I keep a balance of lower and upper body movements. I would say squats and cable exercises are staple. Sometimes If I feel really hungry, I eat a small sandwich. Although I have stopped logging into food apps meticulously, I am self conscious with the things I buy and eat. I wanted to lose 6 more lbs of fat to get lighter to be faster on the tennis courts to catch more balls and to be active on the net volleys. What do you think I need to improve on?
Do I need to be more active on logging on to the food apps? Do i need to decrease cardio? It says I should maintain that intake. And I think your calories are close to maintenance, which is why your weight is staying the same.
I Noticed that I did jot lose weight in two weeks time when I decreased calorie intake for cal. My other question would be, for workout calories, do I need to consider re-feeding that?
Or should I eat the whole thing? Just get consistent with your exercise week to week and adjust your food intake around that. Thanks for your articles, Tony. I am working my way through them all. My question is how to fuel when I really enjoy distance running. I enjoy running half marathons times a year.
In the past, I would take a cal Gu packet every half hour after 1 hour and then a large meal within an hour afterwards simply because I am usually starving after a long run. Running is my joy, though I am learning to accept my need for more strength and flexibility work as I get older! Hi Janean, I think the range is a good starting point.
See how you feel at that level. As running volume increases you might have to start bumping up calories some to fuel that extra activity. An extra calories every weeks would be helpful.
As for fueling the long runs, the packets work and I also like plain old gatorade during the run. Otherwise, so long as your calories and carbs are sufficient, you should be ready to run. The benefit of cardio for me is that it changes my appetite.
It makes me want to eat only moderate amounts and only healthy food if exercise is relatively intense for 30 min or less — any longer and it makes me want to eat more, although still healthily. I find this function of cardio invaluable for healthy eating. There are a lot of intangibles to dedicated cardio too — appetite regulation being one of them. I am so confused. I go to work at 4am in a warehouse where I stock hundreds of cases of wine 42 lbs.
I am on my feet walking for the remaining 2 hours. Then I walk my dogs approximately 1 mile every afternoon. I average 20k steps a day. I take in approx. In one year, I gained 18 lbs. I sleep 6 hours a day and am always tired. I just started hot yoga — 90 minutes a session twice a week. I am considering a total meal replacement to verify my caloric intake. When I was not at work for 8 weeks last year, I ate no different. Now, I lift lb boxes continually for 6 hours and log 20k steps a day plus Bikram hot yoga twice a week 90 minute sessions and I am gaining weight.
Makes no sense to me! I am 57 years old. Add 3 cups of coffee a day, nondairy creamer and 1 tsp sugar. As a Clinical Dietitian, who has struggled with eating and body image disorders all my life, I just wanted to say thank you for the message you send out with this blog!
Thank you for the kind words, Margaret. Glad to see a nutrition specialist who understands weight loss. I had a lapband years ago, later removed and a gastric sleeve done. I lost about 85 pounds. I am 67 years old and still very active. It is a job to eat calories a day but I have not lost a pound in several months. I am very flabby. I love doing zumba, think too much cardio.
I do some free weights. I want to build muscle. I want to build some muscle. How much protein do I need to eat? What do I need to do? Can I still build muscle at my age. I have been told eating too few calories to lose weight or gain muscle. Thanks for your response. But generally speaking, losing weight and building muscle are competing goals. One requires more calories and the other less. I would eat slightly under maintenance calories and focus on strength training.
Try to get in g of protein per day. I read your article where we could calculate our calories. My intake was per day. I think you told me to build muscle, I need calories.
I wear a fitbit and log everyday. It tells me some days I am overbudget, in the zone or underbudget. What does that mean? I am trying to eat close to , usually