Well done - that is excellent progress
I weighted in this morning and I finally dropped a kg after almost 2 weeks - did change my training to include more HITT though.
Well done dude!!!!
How about sharing some meal and exercise tips.
Thanks guys.
First tip: I used an app called myfitnesspal(MFP) to calculate the amount of kilojoules I can have per day. MFP does the recording of kilojoules very well.
2) Stick to your limit and record everything, even the bad stuff. This is the most difficult part to get used to. There are a few things that can make your life orders of magnitude easier.
2.1) Have fibre in the morning, keeps you mostly full until lunch.
2.2) Eggs are filling and delicious, I have the luxury of being able to go home for lunch, so I make myself scrambled eggs. Else-wise I make myself a egg mayo sandwich.
2.3) When you start, you will get hungry. The best way to counter this is to drink something(preferably free). I go for black rooibos tea.
2.4) Treat yourself. I always budget a couple of kilojoules for a treat, it can be ice-cream, a cup of coffee with full cream milk and sugar, whatever. The point is you must treat yourself.
2.5) If you don't have a digital scale for food, get one. They make calculating your portions really easy, and on that note, if you are looking for a guide on how much you should be having (example cereal ), use the RDA to start off. Before I started I used to have a whole bowl of cereal for breakfast, now I find that 50g of bran does the job.
2.6) Soya mince is low in kilojoules, so if you are looking for a "big" supper once in a while, you should try it.
3) Start off slowly. MFP has an option to choose how much you want to lose per week. I chose 1kg as I was sick of being overweight, but for some people, dieting is stressful so pick something a little easier, like 0.5 kg a week.
4) The thing that helped the most when I started was exercise, it allows you to add a few hundred kilojoules to your limit. MFP again has the option to record your exercise.
4.1) I first started off with ergo training at the gym. I used to do two sets of 2km sprints. Ergo is a wonderful tool for losing weight as it can tell you how much energy you used. I did this every second day, starting on the lower friction levels.
Eventually I was fit enough to do 5km, then 10 km sessions. When I started finding the 10 km sessions were not difficult enough, I switched to the treadmill.
4.2) Treadmill running can be very monotonous if you don't have something to do, the trick for me was to do a 40 minute run, then watch an episode of some TV series on my phone whilst I ran.
4.3) With running, I started at low speeds and increased the speed per session when I found it getting easy.
4.4) After about 4 weeks of the running, I hit the aforementioned plateau. To get over it, one of my friends loaned me his chest expander, similar to this one:
http://www.bidorbuy.co.za/item/163707720/Spring_Chest_Expander_Muscle_Training_Exerciser.html
I do 10 chest expansions 3 times a day, when I wake up, go home for lunch and when I get back. You can also do bicep curls as well.
Again, when I found it getting easy, I increased the difficulty.
4.5) I have now moved to outdoor running now that the weather is pleasant. Against all the running tips I could find, I decided to run barefoot on the beach. I found that you get a much more thorough workout on your legs. I used an app called mapmyrun to calculate how many kilojoules I burn. This automatically syncs with MFP.
And that's about it.
