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Goal setting

NLevi501

NLevi501

New member
Hi everyone,

I'm getting married in June and I want to lose weight and bodyfat for then (and forever lol) I'm currently 17 stone and 30% bf. I just need help setting short, medium and long term goals.

Can anyone help me with some realistic goals or provide some info on how to set goals effectively?

Thanks!
 
No one can really set goals for you. That is dependent on you. I would say at 39% bf, you can aim for lose a pound a week.
 
1lb a week is good, workout out your daily TDEE, then minus 15% of that value and throw in some cardio. See how you get on in the first week, just like above 1lb-1.5lb a week is a good start, this isn't a race unfortunately so short term diets/ fat loss are never a good idea.

Just think. If your wedding is exactly 6months from today (24weeks) then at 1lb a week of weight loss you would drop 24lb of fat. So a big difference straight away.

Anything more than 2lb MAX a week loss is potential for muscle loss, you don't want that.
 
Thanks for the input guys!

How many cardio sessions a week do you think is sufficient? And is continuous low intensity cardio more effective that HIIT? I know this is dependent on the individual but is cardio as important as weight training for fat loss?
 
NLevi501 said:
Thanks for the input guys!

How many cardio sessions a week do you think is sufficient? And is continuous low intensity cardio more effective that HIIT? I know this is dependent on the individual but is cardio as important as weight training for fat loss?
Click to expand...

I personally only like LISS cardio, don't like the idea of circuits or running for any lengthy period of time. For me all I do is 4-5x a week at an incline on the treadmill, just under a powerwalking pace for 20mins. So a total of 100mins a week (1hour 40mins).

Some people prefer to eat more and do more cardio, not for me though. This works and I consistently lose weight each week.
 
Good advice!! Im not a massive fan of circuits or running myself. If I walk to work which is a 30 min walk every morning can I count this as my cardio? Lol and should I throw a heavy lifting session or two in each week for growth or should I stick to more reps and low rest for shape?
 
Yes that's cardio and that would be fine, if you lift heavy and low reps that's designed to build strength, higher reps is designed to grow your muscles. (not saying low reps wont of course)

I would always recommend people lift when losing weight as it has many other benefits other than getting 'big'. A good starting routine would be to train 3 times a week.

Chest & Triceps
Back & Biceps
Legs & shoulders.

Stick to within a 8-12 rep range and you'll be golden. That's a very basic plan by the way.
 
Thanks! I really appreciate the advice It's the push in the right direction I needed to set me on my way! :)
 
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