Going to focus only on losing weight for the next few weeks, what's the best way to go about doing it?

Do circuits of plyometric stuff (lunges, push up variations, core work) and eat healthier. Diet is realistically going to be the biggest factor. Eat a lot of fruits and vegetables and don't eat a lot of meat.

CrybabyNERunner wrote:

I lost 34 lbs in 3 months by following Kris Gethin's 12 week program on Bodybuilding.com...it's free. If you follow just his diet, strictly, and run you should lose the weight.

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html

Also, look into intermediate fasting.

That dude is on like 20 different supplements.

Some decent and terrible advice here.

To echo what another person said I definitely found that doubles were the best way for me to fix weight (especially to help my running). You can't eat or sleep like crap when you're never more than a few hours away from your next run. If you're not running a lot right now, then simply increase your frequency of exercise.

The actual weight number is BS, so please don't be focusing on a number.

Disinformation regarding calorie deficit on here is astounding.

Cut down carbs and added sugar. Lots of water. Spin on a bike trainer 30 minutes each morning before breakfast (keep HR under 140), will be much more effective at burning fat and save wear on your legs compared to doubles before ramping up workouts.

If your body is used to a high carb diet you will need to resist the craving to slam pasta and bread ... This is different than being genuinely hungry! Your body is a better calorie management mechanism than you will ever be. Eat slowly at meals until you are full and don't needlessly snack between meals. It's amazing how much people want to mess with a system that has been refining itself for a couple hundred thousand years.

(FWIW: I cut carb intake to 50g or less and began bike commuting full time about an hour a day. Focused on the "1/2 weight in oz of H2O a day" rule and dropped 15 lbs over a couple months. Have maintained that weight since even after bumping carbs back up to probably 100g a day during CX season. Bonus is that energy levels throughout the day and during workouts are much more consistent. Haven't bonked on the bike since. Not running too seriously during this though. Fat is a much more reliable base level energy source, your body knows it, just give it a little help.)

Cultivate brown fat

Subway Surfers Addiction wrote:

Pour black pepper on your veges at night. Seems to work. Cut back on fats & sugars. Do a core work out first thing each morning.

Please don't cut back on fats. Make sure it's high quality, but if anything add fats to make sure you are getting enough if you do start restricting your diet at all. Dietitians the world over are reading this thread in horror.

And how do you feel?

Your appearance may be great now but that is way to low fat / high carb of a diet to provide sustainable energy levels and maintain a specific weight in the long term. Enjoy it while it lasts... or maybe you will have the willpower to continue this for a long time. Letting your body do it for you would be much more enjoyable I would imagine.

Smoove wrote:

In short, it is all about the caloric deficit. A 500 calorie per day deficit means losing one pound per week .

Haha good one.

Putting your body into a low fat calorie deficit = no leptin. No leptin = your brain saying "We're not eating anything! I'm hungry! Eat more, spend less energy until we can get more!". So if you want to constantly feel hungry, have low energy, and be fighting your brain (which is trying to hoard away energy, i.e. gain weight) go for it.

Couple this with a high carb diet means more insulin which only adds to the signals that your brain is receiving telling it to store more energy.

Read my other posts on this. I suggest a healthy balance of foods - including 20% of your calories from fat. I have successfully used this common sense approach to cut weight a few times (after injuries or planned breaks after marathons, as well as once when I was just getting back into running after a long layoff). I also have a single digit body fat percentage in my mid 40s (although I am more naturally lean than the average person).

bradwagon wrote:

Smoove wrote:

In short, it is all about the caloric deficit. A 500 calorie per day deficit means losing one pound per week .

Haha good one.

Putting your body into a low fat calorie deficit = no leptin. No leptin = your brain saying "We're not eating anything! I'm hungry! Eat more, spend less energy until we can get more!". So if you want to constantly feel hungry, have low energy, and be fighting your brain (which is trying to hoard away energy, i.e. gain weight) go for it.

Couple this with a high carb diet means more insulin which only adds to the signals that your brain is receiving telling it to store more energy.

I went from 175 last Christmas to 164.5 by late September. Then blew out my back and gained five pounds in five weeks. I'm running again, but that five pounds have become seven, and I feel fat.

So I'm reading this thread with interest.

My three principles for runners who want to lose weight:

1) Don't drink. I really like my big fat Martini every night. It's 400-500 calories. The problem isn't just the calories from the drink, but the calories from what I eat when the drink creates disinhibition. Cheese and crackers, etc. So if I'm serious about weight loss, the first thing I do is put the Tanqueray in a high cabinet and seal it--or just empty the bottle into the sink. (Corollary: once I'm up to 45 mpw, I can drink the Martini and still slowly drop weight.)

2) Drink lots of water. This helps in so many ways. One key way is that it prevents you from eating when you're eating only to replenish fluid loss. This is more critical in the summer, but you can still end up running a water deficit when it's cold and dry--and that will lead your daily weigh-in to give you an illusory sense of weight loss, or holding the line.

3) Weight yourself every morning, without fail. This is absolutely key. You can't lose weight if you don't account for what is actually there, and actually happening. Those of us who weigh ourselves every morning, first thing, learni all sort of interesting things about...well, you know. How much stuff weighs. How much the morning cup of coffee weighs. How much what it explosively pushes out weighs. We learn.

4) Eat lots of salads. I do. Make your own dressing. Buy bags of those milled "baby" carrots. Keep it moving.

5) Don't eat junk food. My only saving grace is that I just don't eat junk. I don't buy it, I don't eat it. I just eat too much of the good stuff.

Five principles! Even my principles have fattened up. Disgusting.

bradwagon wrote:

Smoove wrote:

In short, it is all about the caloric deficit. A 500 calorie per day deficit means losing one pound per week .

Haha good one.

Putting your body into a low fat calorie deficit = no leptin. No leptin = your brain saying "We're not eating anything! I'm hungry! Eat more, spend less energy until we can get more!". So if you want to constantly feel hungry, have low energy, and be fighting your brain (which is trying to hoard away energy, i.e. gain weight) go for it.

Couple this with a high carb diet means more insulin which only adds to the signals that your brain is receiving telling it to store more energy.

You're full of sh!t.

Eat small meals every couple hours and you can easily cut out 500 calories, never be hungry, and have plenty of energy while losing about a pound a week.

It's hard to ramp up the run volume enough to burn a lot. But biking is different. When I want to lose weight I'll ride a lot (generally medium intensity on my trainer), in addition to the other good suggestions here.

cmmid wrote:

I can normally, if I stay on schedule and disciplined in my eating, lose the 10 lbs in 2 weeks.

A 2500 calorie deficit per day is a bit aggressive.

bradwagon wrote:

Smoove wrote:

In short, it is all about the caloric deficit. A 500 calorie per day deficit means losing one pound per week .

Haha good one.

Putting your body into a low fat calorie deficit = no leptin. No leptin = your brain saying "We're not eating anything! I'm hungry! Eat more, spend less energy until we can get more!". So if you want to constantly feel hungry, have low energy, and be fighting your brain (which is trying to hoard away energy, i.e. gain weight) go for it.

Couple this with a high carb diet means more insulin which only adds to the signals that your brain is receiving telling it to store more energy.

This post is like posts coming from a 4h marathoner who has just read Jack Daniels.

Just telling the truth...... wrote:

bradwagon wrote:

Haha good one.

Putting your body into a low fat calorie deficit = no leptin. No leptin = your brain saying "We're not eating anything! I'm hungry! Eat more, spend less energy until we can get more!". So if you want to constantly feel hungry, have low energy, and be fighting your brain (which is trying to hoard away energy, i.e. gain weight) go for it.

Couple this with a high carb diet means more insulin which only adds to the signals that your brain is receiving telling it to store more energy.

You're full of sh!t.

Eat small meals every couple hours and you can easily cut out 500 calories, never be hungry, and have plenty of energy while losing about a pound a week.

He is full of shLt, but so are you. I've dropped serious weight, and it's "easy" - except you will be hungry. all. the. time. If you want to lose weight and not suffer or feel hungry or uncomfortable - you will stay fat. If you are willing to hurt - be hungry all the damn time - all the time, with brief interludes where you forget you're hungry, then losing weight Is easy. But trust me, the emotional and psychological hell you need to ride out is why so many people are fat. It takes mental toughness to conquer the irrational hell you will need to endure.

If you really want to lose weight - set your mind to suffer, buckle in, and suffer. Keep running, but boy will you run slow. However, once you get to the other side, running without that weight is a joy.

When you are running slower your body burns more body fat for its energy and less glycogen. For a few weeks focus on high mileage, all very slow running, long runs through the trails will get more muscle groups moving. Run twice per day if you have time. Avoid all bread, pasta, canned food, packaged food (concentrated carbohydrate sources), chips, beer, wine, pizza, grains, rice. Then What do I eat? Substitute anything else that is healthy and delicious. You MUST plan ahead Before you are starving (otherwise you will fall back on snacks like potato chips). Stir fry is good, make soups (huge pot so you only need to warm it up). With all that calorie expenditure salad will feel like a snack only. Roast beef in the oven, boil hot dogs. If you like to fry, use coconut oil. Don't eat at restaurants and try to get more sleep if possible.

Also egg yolk is a complete food source in and of itself. I break an egg in half and pour the non-yellow into a cup and pour the yolk into the other half of the eggshell, let the non-yellow drip off and then consume. Raw organic eggs are perfectly healthy and safe, I've been doing this for years without one single problem. After 3 eggs you'll immediately start to feel better if your starving. The organic raw egg thing reminds me of the cow milk, society gets its panties in a bunch over just about anything even if it's safe. I drank raw goats milk from my dads farm for 15 years, and raw cows milk for 20-25 years. All these years of drinking milk and i never got sick once but was much healthier. Oh, and dont eat pancakes (concentrated carb source). What to eat for breakfast? Pretend your going to do a run 1-2 hours later, what would you eat? Maybe fruit, and stuff you can digest quickly. Main thing is to keep it small in the morning, thats when your body is still waking up anyways.

I went from 190 in Jan and not running ,to 155 in July and doing 60+mpw.

Here is what I did. Run doubles. I have been doing a lot of 8-4 splits on weekdays as I prefer my main run in the morning. I run on an empty stomach, sometimes a little bit of grits. Quit eating meat and dairy cold turkey, I still eat a copious amounts of eggs. Started a very starch centric diet of Potato( Lots of potato), rice, pasta, whole grain tortillas and bread, and corn tortillas etc. Lots of beans and vegetables. I dont eat a ton of fruit save a couple of bananas a day. Hardly ever have fast food or deep fried food. also I eat a lot of peanut butter, with unsweetened almond milk.

Not for everyone but it works for me and I dont track calories at all, when I am hungry I eat something. Splurges are a couple cokes a week and I drink as much light beer as I want at night...usually 6+