![]() ![]() After that, if you want to introduce weight lifting and or cardio (Jogging/running) then do so, progressively. Like I said, you can walk if that's all you can do, 10,000 steps is a very good daily goal that's very do-able on a daily basis with little to no recovery required depending on your size. After a while you'll just know what food is, and when you are uncertain, pull out that scale and weight it. You won't have to do this forever, but until your brain actually start to be able to understand what 4oz looks like vs 8oz, you wont be able to "guesstimate" your food. I use MFP but there are plenty other calorie tracking app, just learn to track and weight food. Also understand that 2 lbs a week can be sustainable at first, but the closer you'll get to your goal, the harder it'll be for the weight to come off and so eventually, you might only do 1lbs a week, and that's fine.Īnd by that I don't mean estimate sizes and portions etc. Understand that you need to check back on your TDEE as you will lose weight. Deduct 500-1000 calories a day for a total of 1-2lbs a week. Truth is, you're simply out of shape and that exercise you are doing probably doesn't even come close to the criteria that would make you part of X, Y ,Z category when checking your TDEE. You will overestimate it and tell yourself well, im doing X exercise 4 times a week, I must fit in that category. Unless you're at a healthy BMI and just want to lost a few pounds to get to a leaner shredded look, in which case, not gonna lie, you probably already know what you're doing and probably wouldn't be in this sub, I will tell people put sedentary.įor the most part, when you are overweight or obese any form of exercise will feel hard to you, to a certain extent. The best advice I can give you and that I give almost everyone in this sub.
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