Hello, my name is Reikiron. I am a 23 year old Male. I weigh in at 280 ibs and my Body Fat Index is ~30%. My Exercise and weight loss goal is to weigh 180 ibs with a Body Fat Index of no more than 15%, or whatever the healthy percentage is. My Routine: I Hike 3 miles every morning with an elevation climb of 270+ Feet. The Hike takes me 1hr and 30min to complete. (I start my Hike at 6am and finish at 7:30am. I return home at 8am.) At 8:30am I perform Six Body-Weight Exercises. These Exercises incorporate my Arms, Shoulders, Back, Thighs and Core. I finish these brutal exercises around 9:30am. I usually can't move much afterward, so I rest up until around 6pm, and then I perform those Six Body-Weight Exercises again, or as much as I can. I go to bed no later than 9pm and wake up at 5am to get ready for my Hike in the morning. I usually eat a Granola Bar 45min before the Hike. After the Hike, I only have a handful of fruit (literally, a handful) before I perform the Body Exercises. I usually wait about 90min to eat anything, as I end up in a small bit of pain if I eat sooner. I usually eat half a sandwich at 11am, and then the other half around 2pm. At 5pm, I eat a small dinner (usually another half sandwich), attempt to perform those Six Body-Weight Exercises again, and then finish the other half of the sandwich about 20min later. I started this custom workout September 11th, 2013, and am feeling quite sore. My plan is to repeat this daily schedule Monday - Saturday, and take Sunday to rest and recuperate. My Question: Is there anything I can improve on so my body doesn't shut down from the sudden change on my lifestyle (Going from sitting nearly all day to exercising three times a day for six days)? -Reikiron
Answered by Jamie Kerem Hi Reikiron,
Yes there is something you can improve on, and that is the amount and quality of your food.
Most people don't actually realize that when you drop your calories so low, you do nothing good for losing weight. When you don't feed your body with the food that it so desperately needs and wants, it tends to shut down fat loss mechanisms in an attempt to hold onto any fat you already have. This mechanism dates back to prehistoric ages, where cavemen would go days without food, and the body needed to survive.
Fat loss cannot be demanded, it needs to be coaxed.
So up your calories.
This is aso the reason you feel sore and in constant pain from these six exercises. You are not fueling your body with enough quality food to recover from the previous exercises and to repair any damaged muscles.
If you are serious about weight loss, you need to take the slow-but-steady route. Begin by eating 2500 calories a day, for 2 weeks. Observe how your body reacts. If you are losing 1 pound a week or more, maintain this for another 2 weeks, if not, drop it a further 250 calories a day. Everytime fat loss halts and you aren't losing 1 pound a week anymore, drop those calories by 250. Do not drop them further than 1750, at this point you can maintain your caloric intake, but increase the cardio you do (run up that mountain!)
Also make sure to consume enough protein. You do not want to lose muscle instead of fat on your weight loss journey. In order to avoid this, aim to consume 1 gram of protein per pound of your target weight.
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