The final 5kg's

D

DrewChan

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I think I have posted a thread similar to this long ago - but am interested re: input-

I have been on a diet for around 4 months now - haven't really been looking at a scale but dropped about 4 belt notches - from a 35/36 now small 32 fits comfortably -

I suffer from large love handles - they're almost completely gone-

Yet I still have this farking layer chilling around my stomach.

I tend to get to this point and fail -

What did you guys do to lose your final kg's
 
diet and excercise?

and when I say diet I mean a proper eating plan, a life choice, not a starve yourself plan.
 
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lol I think we might have had this debate ^_^ - don't starve myself - its more a case of a stall. Might be because I take more note as I start reaching my goal
 
Yup, pretty heavy cardio around 6 hrs a week - occassional weight prob 3 x 30 mins a week
 
Wow that is very good progress. The only thing I would say is keep at what you're doing as it's normal for your body to go through plateau's and then periods of weightloss/gain again, so just be patient. As long as you keep using more energy that you put in, then it will happen eventually.

Or do a tummy tuck or lipo :twisted:
 
I also have the last 3KGs to go and they being stubborn as fack!

Think I might do a detox cleanse, normally that kick starts the weightloss again :)
 
I've also been on a diet/lifestyle change about 3 months. Lost about 14kg but battling with the last 7 or so. (goal just an arbitrary number I picked in the middle of the ideal BMI zone)
 
I really hate plateaus! they normally happen for me every 4 months or so, I have already lost 62kg and these last 3 are gonna get their ass kicked!
 
KevRSA said:
I really hate plateaus! they normally happen for me every 4 months or so, I have already lost 62kg and these last 3 are gonna get their ass kicked!
Click to expand...

Wow congrats-

Yeah think I need to step up the weights - my problem is balancing calorie deficit/protein/mucle loss.

Obviously I want to maintain my muscle.
 
rorz0r said:
I've also been on a diet/lifestyle change about 3 months. Lost about 14kg but battling with the last 7 or so. (goal just an arbitrary number I picked in the middle of the ideal BMI zone)
Click to expand...

Also a great number - you guys are stacking much higher numbers than me - think I have only lost around 7 or so in 4 months.
 
Please my I direct your attention to bodybuilding.com

Go into the threads and read the awesome knowledge. And no, that site is NOT just meant for actual bodybuilders that want to compete, but for all people that are dedicated to fitness and living healthy.

A basic principle would be to try and structure your meals to have maybe 4-5 meals a day at say 300cal a meal with a balance of 45p/35c/20f (protein/carbs/fats) -> yes, you still need healthy fats to help your body lose fat. Fats and oils like Omega 3/6/9 etc. Get cold pressed flaxseed oild and add 2 teaspoons to your diet.

Your cardio is excellent, but yes, step up the weight/resistance training - it elevates your motabolism up to 24 hours LONGER than a hard cardio session. Aslo more weight training means more lean muscle = higher natural motabolism.

There is truly so much more advice and tips and and and haha, but do yourself a favour and go read on the site I mentioned. Awesome people there willing to help.

Good luck and WELL DONE to sticking with it so far and on the progress!
 
I would say you just need a bit more time. 4 months is not helluva long if you had some serious KG's on you.
Try maximize your cardio sessions by doing longer sessions (40 minutes plus), terminate all carbs after 7pm and just keep doing what you doing.

If it was easy, everyone would be looking great
 
You could try things like carb cycling or intermittent fasting. I don't know too much about those but some people seem to swear upon them for weight loss (if you've plateaued).
 
DrewChan said:
This is probably a fair point - I'm estimating I am on around 14% body fat. Trying to get right down to 8 - 9% and then build myself up from there.
Click to expand...

mix up your cardio routines as well, try not do too much of the same thing.
14% is pretty good, to get down to an 8 % BF you are going to have to watch your diet quite carefully and probably up cardio to 4 - 5 times a week
 
I've been using an android app called "Libra" to track my weight.

Here's a screenshot of what the graph looks like at the moment. I'm 1.83m tall.
Libra screenshot

The orange lines are the borderlines between BMI ranges.
The dashed blue line represents a gradient of -2kg/week. You'll see at some points (mid oct) I managed to stick to that gradient but lately it's been very slow. I can't blame a "plateau" for this though, it's just a mind thing. At the end of the day it actually takes a lot of focus to stick to the diet because you have to plan your meals and make sure you have them when you need them etc. I did this initially with a few cheats here and there but overall it was good. The spike near the beginning of november was going on a diving holiday. Dropped off quickly after that but then I went on holiday again for a long weekend, and now I'm going away this week as well so the plan is really just to make it past christmas without gaining any weight then get back to focussing on the diet.
This has also all been without any exercise except for the bit of diving. I plan on taking up cycling.
 
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