Hi all,

Have been enjoying reading your posts for the last week and wondered if I could canvass some views on my new fat loss schedule. I am very particular in using the phrase fat loss, because weight isn't really a worry to me (though it can be a useful tool). I'm more interested in body shape and a feeling of overall health. I started this routine 10 days ago and have lost about 2lbs, though it is early days yet. The key for me was not too many lifestyle changes, and no need for trips to gym for example.

When I began, I sent myself an email to outline the plan. I have put this at the bottom of the post, for you to see. As you can tell, I gathered quite a big of information before starting (not all of it consistent with each other). Generally, it seems to be going well. Making myself eat breakfast and the exercise were the big changes, but I am now enjoying having 20 minutes or so in front of BBC news eating breakfast before work and am getting used to the exercise (though I am constantly revisiting the links to try and ensure I am doing the exercises correctly).

I'd love to say I can avoid booze, but that ain't going to happen, hence my making provision for it. I'm trying to limit myself to just one day including drink per week maximum. If I could just go a month dry though, that'd be a huge boost to the plan! But as I said, I didn't want to change too much to my lifestyle so as to avoid disillusionment.

Regarding the exercise, the wii fit is a bit of fun, but the yoga is particularly good after a workout to encourage me to stretch. The cycling, I change as per how I feel. HIIT can be a bit rough at times, so I do at least one full HIIT session per week and my absolute minimum on bike day is to burn 200 calories according to the machine. That takes between 20-30 minutes usually. I'm not letting myself cheat though (it would be tempting to say, well I played golf, so no need). The weights were a new thing for me. My first 3 sessions I used 3.5kg on each weight. For most exercises that was quite easy, but I was terrified of dropping one, or hurting myself. I went up to 5kg on each yesterday and lowered the reps a little. I think that was better. I simply have no idea what I should be looking at weight wise however. The scrunches are damn hard, but feels good to ahve done them. The lunges are a killer too!

As for food, I am sometimes a little over, sometimes a little under. I've not gone too crazy on the precision of my calorie intake, though I have infuriated friends at BBQs! (have you seen the calories in sausages!!!?). I've managed to keep a variety in my food (today for dinner - baked potato, 1 slice wholemeal, can crab meat, salad and slices ham!) and I am eating loads of fruit (those expensive pre-prepared ones!). I've not got into counting saturated fats, as I am confident there isn't much that I eat that is too bad, though I might increase my knowledge of what is particularly good to eat. I am/was a huge bread eater, so have cut that back quite a bit.

Well, I was hoping you guys might take a look and maybe pass comment or make suggestions. I'd particularly like to hear views on the weight training and on what sorts of foods might be worth looking at. I'm loving fish at the moment (trying to avoid bones though).

Anyway, thanks for looking - here's the email I mentioned.......

"Facts

My current weight = 16 stone 6 pounds (231 pounds)  

My current BMR (base metabolic rate) = 2210 calories per day (15470 per week)  

My current TDEE (total daily energy expenditure) = 2652 cals (18564 per week)

This is amount needed to sustain same weight.   "There are 3500 calories in a pound of stored body fat. If you create a 3500 calorie deficit in a week through diet, exercise or a combination of both, you will lose one pound."    

Diet and exercise Routine  

Food - aim for 1900 cals per day (752 cals less than TDEE = 5264 cals per week, 1.5lb of body fat burnt on diet change alone)  

Breakfast - Bowl of cereal (approx 300 cals) or 2 x toast brown (approx 200 cals for bread, 80 cals butter)- cup of tea (approx 15 cals)   snack - 150 cals  

Lunch - 1 1/2 w sandwich/ pitta (350) and packet crisps (130 cals) or a salad with w pitta bread  

Dinner - Normal meal. No fried foods - stick to fish or chicken, loads of veg (green best), very little starchy. Veg steamed or raw - aim for 800 cals   snack - 150 cals    

Nb. Alcohol Guinness has 210 calories (37 cals per 100ml) per pint (568 ml) and 30g of carbohydrates Bitter has approx 188 calories per pint and 12g of carbohydrates Red Wine has 119 calories per 175ml glass. 510 calories per bottle and 15g of carbohydrates Gin, vodka or whisky has 111 cals per 50 ml measure (tonic - 25 cals per 100ml, bitter lemon - 35 per 100 ml)   Even 1700 cals on booze would mean a net deficit of around 3500 calories per week      

Exercise - a mix of HIIT cardio, resistance and some wii fun  

Every day - at least 20 minutes of wii fit. Fun and handy for weighing scales.

3 x per week - dumbbell/resistance routine (see below). Resistance training builds muscle. Muscle needs more calories to maintain.  

3 x per week - at least 16 minutes exercise bike: vary intensity - not long and monotonous   "High Intensity Interval Training supercharges your metabolism and burns major amounts of calories. With a H.I.I.T routine, you will basically work in intervals of intensity through your workout. For example, if you're on the stationary bike, you will warm up for 2 minutes at about a 50% exertion rate. Then, for the next full minute you will go all out as fast as you can at about a 90%-95% exertion rate. Then, cool down for 30 seconds at about 50%-60% and do it all over again. Do this for the next 16 minutes and then finally cool down for the last 2 minutes at 50% exertion. Trust me, you will be absolutely burnt out at the end and will be screaming to get off the bike."   nb. Many sources suggest variations. EG. 30 second blasts with 30 seconds recovery. Best to start with this!

Resistance Routine  

1. Warm up on bike or jog for 5 minutes    

2. Chest - 'Dumbbell bench press'. 5 on each arm, then 10 together.       Remember exhale going up, inhale coming down   http://www.dumbbell-exercise.com/dumbbell-bench-press.htm    

3. Shoulders - 'Seated shoulder press'. 5 on each arm, then 10 together         Exhale up, inhale down   http://www.shapefit.com/shoulder-exercises-seated-dumbbell-p resses.html    

4. Back/Shoulders - 'Upright row'. 12 together       Exhale up, inhale down   http://www.dumbbell-exercise.com/dumbbell-upright-rows.htm    

5. Legs - 'Leg Squat'. 10 - 12   http://www.dumbbell-exercise.com/dumbbell-squats.htm    

6. Legs - 'Lunges' 8-10 each leg   http://www.dumbbell-exercise.com/dumbbell-lunges.htm    

7. Triceps - 'Extensions' 10 together  http://www.dumbbell-exercise.com/dumbbell-tricep-extensions. htm   

and   'single arm extensions' 10 on each arm http://www.shapefit.com/triceps-exercises-one-arm-supinated- dumbbell-triceps-extensions.html     

8. Torso/abs - 'bicycle crunches' 20 http://www.dumbbell-exercise.com/bicycle-crunches.htm    and  

ADD MORE WEIGHT HERE  

'dumbbell oblique side bends' 10 each arm http://www.shapefit.com/abs-exercises-dumbbell-side-bends.ht ml    

9. Biceps - 'Concentration curls' 10 on each arm, then 5 on each arm   http://www.shapefit.com/biceps-exercises-concentration-curls .html    

10. Exercise bike HIIT for 3 minutes, then 2 minute warm down"