How did you lose weight
i generally ate less. completely cut out bread for about 2/3 months
i input regular cardio into my workout routine. so that was three times per week after weight trainign cardio. i usually did about 20 km cycle twice and a 10 km cycle once - each week to get breaks inbetween for recovery so i didnt get too exhausted
and then that was good but the thign that really helped which is kind of hard to do again….
was that i went on a trip to Ethiopia for a month where we were trekking at high altitude and building parts of a school there so… that really helped with the restricted diet and high levels of excercise
so that was kinf of lucky for me
but my aim was to lose weight, as i did then put it back on with a higher proportion of muscle. which i have :)
so, once i get stronger ill do it again, just without the ethiopia bit…
i would also recomend, if you want to keep muscle mass more - idk if you do or not - that instead of long sessions of medium intensity cardio, you do shorter sessions of very high intensity cardio. this is called HIIT training (high intensity interval training) and why this helps is because you use your muscles for explosive movements, like shuttle runs or stair sprints or circuit training, over a shorter period of time - say half an hour - which helps burn off excess fat while maintainging muscle BECAUSE:
when you do long stints of cardiovascular excercise, like a big run for example, your body thinks ‘OKAY I NEED TO DROP A LOAD OF WEIGHT TO MAKE IT EASIER TO CRUISE ALONG ON THIS RUN’ this is good, BUT it gets rid of both muscle AND fat.
when you do HIIT style traingin your body thinks ‘OKAY I NEED TO GET RID OF EXCESS WEIGHT BUT I ALSO NEED TO KEEP MY MUSCLES BECAUSE THEYRE HELPIGN ME DO THESE POWERFUL, SHORTER MOVEMENTS’
for long cardio, excess anythign weighs you down, for short but intense (IT MUST BE INTENSE. YOU MUST SWEAT AND FEEL YUCKY AND AFTER BE REALLY FUCKING OUT OF BREATH AND WOW THAT WAS HARD) you will loose alot of fat, nice and fast, as well as maintaining a good proportion of your current muscle mass
having said this. YOU CANNOT OVERLOOK NUTRITION. you can do all the excercise you want but the fact remains that if you eat crappy food youll stay where you are.
so you need to try and focus in on foods with low carbs, but not too low because youll need the energy! and low fats BUT try to get a good level of protein and complex carbs. thigns like: BROWN RICE, TURKEY BREAST, KALE, QUINOA (idk how to spell but you know what i mean), ASPARAGUS, BUFFALO MEAT, the list goes on, CAULIFLOWER (thats a good one)
you need to eat right AND train right if you wanna do this. but most of your results will come from the utrition side of it. roughly 65% of the grind is what you eat.
DONT CHEAT (much)
okay so i know i went on a little tiny rant. but no one ebver asks me shit, let alone smg i know about
ANYWAY GO FORTH AND ACHEIVE YOUR GOALS
AND REMEMBER. it. takes. time.
way more time than you think. so do be patient and dont give up. also remember that you might mess it up every now and again but just remember that every journey has its ups and downs but you will get to where you want to be :)