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Anonymous
24 male, 5'10", 192 lbs, trying to get to 175. All my weight is in my gut. Big old pot belly.

I've been running a mile every other day, and walking a mile on the other days. I've cut my diet to 1500 calories a day.

After a week, no change. Is there some kind of exercise (squats) or something, to make this more effective?

I only run so little, because I've never been a runner. I started at a half mile, and I'm up to a mile. Hopefully in a week or two, I'll be at 2 miles.

Any help would be appreciated.
>> Anonymous
you should be aiming for 160
you'll still be pudgy at 175
>> Anonymous
>>14698

Well... then I'll be trying to get to 160. I have to get to 185, for my inspection board, for Army Officer Candidate School.
>> Anonymous
Yeah, then you'll balloon back up.
I bet you awesome over 30 BMI DoD losers have osama quaking in his boots.
Heres a good way to lose some weight fast: Kill yourself.
>> Anonymous
Eat at least 1800.

1 mile running is only about 150 cals, so ramp up your efforts... try to get a good 3 miles in, runnin preferably.

At 1500 cals you run a serious risk of starvation mode, where your body will store more fat and cannibalize more muscle than usual.

Also, the more fat you lose, the more exercise (or the fewer cals) you need to lose further weight... so starting at your limit isn't a good idea.
>> Anonymous
>>14695After a week, no change.

Well you don't say? You think it's that easy? Come back and ask us again if there's no change after two months.
>> Anonymous
>>14730

I appreciate that. Yeah, i'd like to be able to work up to 3 miles. A soon as I can. So, should I focus on having one more 300 cal meal a day? or break it into 3 snacks?
>> Anonymous
>>14733

Uh yeah what this anon says, too. I'm currently cutting (aiming for 1lb/week), and my weight fluctuates more than this in a single day.. sometimes up to 3lbs diff between morning and night. A week generally isn't enough for you to be able to see a trend.

Try weighing yourself every day at the same time of day (I do it just after peeing the 1st time in the morning), and keep a log.
>> Anonymous
>>14738

Up to you, if you're having 3 meals a day just add 100 to each if you feel like it. Honestly, at a beginner level, spreading out meals etc won't make much difference.

That kind of thing is more for fine-tuning a diet. It's best to make changes slowly so you don't lose your mind... Once you're into a good routine you should think about fine tuning. Good luck bro.
>> Anonymous
>>14733
Me again

Also keep in mind that muscle weighs more than fat, so if you're scrawny you may see very little change in your overall weight for the first week(s) if you're going by the scale alone. Running doesn't build much muscle compared to weightlifting though, so that's just temporary. And in terms of visual changes you're unlikely to see anything convincing until a month or so in.
>> Anonymous
>>14752

Well is there any kind of squats or something that would aid in this?
>> Anonymous
>>14758

The gut? No. You'll need cardio to burn the fat off, so run, run, run.

The running? Squats and calf raises will strengthen your muscles, and help you run further, but not that much.
>> Anonymous
>>14763

So its pretty much, just keep running. Like I said, I just need to drop to 185, so I can start this process, of going to OCS. I intend to maintain after I board and everything.. but I just need to get to that point as soon as possible, so I can get the paper work going, and be on the road to basic.
>> Anonymous
>>14782

In that case you should start some serious weightlifting and fitness stuff too. It'll get you there faster, and make basic much easier for you.
>> Anonymous
>>14786

Any suggestions on weight lifting stuff? Is there any kind of exercises I can do around the house in lieu of going to the gym? I cant afford the gym.
>> Anonymous
>>14788

Have any equipment around the house like weights? Or someplace you could do pullups, or dips?
>> BOwen !i7E4yRzZEQ
Just do squats. They solve everything.

1 mile of running and/or walking is not enough. Do at the very least 30-45 minutes of cardio a day (recumbent bike, eliptical machine, rowing machine, etc. etc.) You're also likely undereating. How many calories a day were you eating before? Even setting the bar at 1900-2000 a day might still be fine for you.
>> Anonymous
>>14798

I'd probably eat 2 fast food things a day... BK whopper and fries with a soda, and then some chinese. Or a footlong subway chicken sandwich, and some mcdonalds. All terrible awful things. So probably 2200? more maybe?

Right now, anytime I'm hungry, I just snack on something. a yogurt, banana, a few triscits etc etc. Without any major meals.
>> Anonymous
>>14695

You're expecting too much too soon! Sounds like you're doing brilliantly, just keep it up. If you DO want to see faster results, increase your cardio work, and try to add in weight training, but if all this exercise is TOO intense, it's more likely to just put you off rather than make you lose weight faster. Give it a try though!
>> Anonymous
>>14805
You still eat that crap? Are you the OP???

>>14798
is right, you need to eat a little more. 2000 calories is fine for you, 1500 is starving mode for a dude your size (if you're also working out).

Why is it so hard for people to understand that you can't loose 10 pounds of fat in a week? You should aim to loose about 1 to 2 pounds a week. If you don't mind staying on top of your diet and exercise, do the math on calories in and out (include working and sleeping) and try to come up with a deficit between 500-1000 calories. Anymore (like 2000) will starve your body. Any less (like 100) and you won't loose weight (at least not at a moderate pace).
>> Anonymous
>>14831

THe person asked what I ate before. Thats what I would regularly eat. Now, I eat yogurt, chicken breasts, bananas and...? thats about it.
>> Anonymous
Start running fatshit. And run a lot
>> Anonymous
>>14805

I'd say prob more... a portion of General Tso's with fried rice is 1000-1300 right there. A 42 ounce soda (with sugar) is about 400, and a BK whopper is with cheese is 760 and medium fries have 460 cals.

Try to keep a log of how much you're eating, www.calorie-count.com is good.
>> Anonymous
dont focus on distance...focus on the time that you are exercising.
>> Anonymous
>>14886

Oh. Well that sort of changes everything doesn't it?