500 calorie treadmill workout

Meal plans for Weight Loss

2023.06.03 23:59 Agreeable-Effort-842 Meal plans for Weight Loss

Hello all,
The past few months I have really decided to take my weight seriously, 24M, when I started in March of this year I weighed 360 lbs. currently I am sitting at 329 lbs. So far all I have done is cut back on my sugar intake, mainly soda, and cut out fast food almost entirely. Occasionally I will still have a can of soda and a quick bite to eat when on long road trips. I am wanting to take it a bit further and start meal prepping. I’ve read countless blogs and watched numerous videos, a lot of the info is the same but a lot of it varies as well. Mainly what I am asking is for those that follow meal plans and/or prep, what are some of y’all’s recipes. I am trying to follow a cutting meal plan to go along with a cutting exercises as well. I am aiming for about 2,500 calories a day and around 250g of protein a day. My current caloric intake to maintain my weight is 3,200 calories. Any suggestions or tips are appreciated!
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2023.06.03 23:49 alexthiago How do you remember how bad it feels

This post is mostly for myself. This is me verbalizing that I do in fact have a problem.
A month ago I finished finals and moved back home for the summer. Living with my parents makes me not want to let them down so it had also been a month without smoking and minimal drinking (a drink or two when I went out to dinner w the family). However, this next week I start a new summer job at a city that is a bit of a drive away from my parents’ place so this week I moved into an apartment closer to downtown where I’ll be living by myself for the next couple of weeks. And that’s where the evil lil voice in the back of my mind creeped up. “Ohhh we’re gonna have a great time. We’re gonna work hard during the week of course. But oh boy we’re gonna go out every Friday and Saturday and we can go as hard as we want without the parents cramping our style. We can even uber back so no problemo.”
Yes problemo. Last night was the first night out. I’d been looking forward to this night all month. First time going out at my old stomping grounds in months. Been working out and newly single so extra excited. Going out with a buddy I hadn’t seen in years too. He says no need to uber I can be the designated driver. I say fine but just to be clear I plan to get drink drank drunk. This should have been a red flag.
I don’t remember much. I remember dancing some, kissing someone, getting her number after. The little I remember is just a great time. What’s the problem then? 1) Spent hundreds in drinks; 2) Wasted away all the gains from workouts and dieting with over ten drinks worth of empty calories; and 3) I’m laying in bed at 5pm on a beautiful day having done nothing but lay in bed wishing I was dead before my stomach kills me itself.
And it’s like this every single time I go out. Every. Single. Time. I need to get through my thick head that: just because I had fun, just because I didn’t make any dumb decisions (this time), just because I haven’t lost my job or family (yet) - that doesn’t mean that I don’t in fact have a problem. It doesn’t obviate the fact that I am literally poisoning myself, wasting money, and most importantly, that I will 100% regret it the morning after.
But I always forget. But I don’t want to. I need to remember THIS feeling, right now, at 5:44pm June 3, 2023, when I felt like such shit that I decided to make a public post on the internet about it. I feel like shit. I need to remember the next time the music is nice, the lights are on, and a friendly face says “let’s get a drink”, that THIS is how I will feel tomorrow. I need to remember.
How do you remember?
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2023.06.03 22:58 patentt Weekly calories

Hey guys I have a question here it might be a dumb one These numbers are just an example to make it easier If you eat 1000 calories a day for a week(7000) or if you eat 500 calories a day for 6 days then eat 4000 on the last day (7000) Which one will you lose most weight out of?
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2023.06.03 22:48 Dependent_Corner_860 How do I maintain HR Zone with ActivePulse?

Hoping more experienced users can help. I recently bought a NordicTrack Elite 800 treadmill and very happy with its operation. I’m puzzled how to set up a workout that maintains my heart rate in a particular zone though. For instance, I may want to stay in Zone 2 for the entire duration, however if I use one of the trainer’s workouts, it want to take me into Zones 1 or 3 for parts of the workout.
Any ideas how I can keep the effort in Zone 2 using ActivePulse?
Cheers, oz
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2023.06.03 22:36 Teodorhx I want to lose as much body fat as possible in one month

This is a challenge I want to give myself, I want to see how much weight/body fat I can lose in one month. I'm asking for diet and workout suggestions that are focused on weight loss. Maybe a plan that worked for you and helped you lose weight. There shouldn't be any issues in regards to working out, which, by the way, I can workout 2-3 hours, usually 5 days a week. There shouldn't be any problems with the diet either, I can cook and I can stick to it. I've looked up what my daily calories should be, and they're about 1500 calories. Now, obviously, there's plenty of diets on the internet, but I want to ask for advice here as well. Basically a diet and workout routine that maximizes weight loss.
A few details about myself:
-Age: 18
-Current weight: 185 lbs / 83-85 kg;
-Height: 6'2 / 190 cm
-Body fat: 20-25%

Thank you!
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2023.06.03 22:35 postypainter How on earth do you lose weight?!

Hi guys, just after a bit of advice more than anything. I’m currently 98kg which is the heaviest I’ve been. I keep trying to lose weight but I find it hard to stay motivated as I don’t see results. I’ve finally done what I think is actual research, and am following a calorie deficit plan of 1750 calories per day. (As recommended by NHS Weight loss plan app). I eat a healthy and balanced diet. I am also exercising every day, 30-60 mins of just dance as well as 6km walks 3 times a week. I have only been doing this current plan for about 2 weeks now so am not expecting miracles, but it’s the “easiest” plan I have because the exercise is actually really fun to me and doesn’t feel like a gruelling workout.
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2023.06.03 22:26 ulisesftw what’s the difference between “walking” workout and just walking?

I know the walking workout count as a workout, tracks time and gps if you want but how is it different from a steps and calories count perspective from just walking around (when steps and calories are still counted)?
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2023.06.03 22:22 Known_University_917 If you use the treadmill or any cardio machine at the gym how many calories do you burn and how long are you on it for?

I’m trying to get into cardio
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2023.06.03 22:20 John_Casey94 Rauwolscine questions

Was wondering about the current concensus about the following:
  1. How long should you be fasted to do fasted cardio on Rauwolscine? I've read anywhere from 10-14 hours.
  2. Should you wait with eating right after cardio for the most optimal effects?
  3. I typically do my weight lifting sessions and cardio together early in the morning. 35m Incline treadmil followed by 1,5-2h weight lifting, all fasted. Again, would it be fine to take a protein shake right after? Would the little carbohydrate (1,6g) content blunt the effects post workout?
  4. Do EAA supplements spike your insulin and thereby negate the effects? I take EAA as intra during my weight lifting.
  5. Same question as 4, regarding Himalayan pink salt/electrolytes?
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2023.06.03 22:07 Turbulent_Ad_7539 What am i doing wrong?

So i'm 19 year old male ,185 down from 190 a week ago. probably just water weight. i'm on a calorie deficit of 1200, i workout once a day, walk at least 13000 steps a day. burn 1300 calories a day. and i've been stuck at 185 for the past week. not seeing any weight loss.i also lift everyday i know these weight loss goals take a while i'm trying to go get down to about 165-170 what am i doing wrong? am i over exerting myself and have put my body into starvation mode, and i just screwed my metabolism up.
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2023.06.03 21:58 generic_username19 Hello I’m new here and have a few questions ❤️

Hi! I am finally starting my long overdue weight loss journey. I am currently 224lbs and 5’0 female. According to the lose it app I can lose 2lbs a week at 1400 calories but I have my doubts. Do I need to push that to 1200 if I want to lose 2lbs a week?
I also have pcos and just started taking metformin and spirnolactone so hoping that may aid me a bit. I had a bit of a drinking problem which I feel was holding me back a lot. Trying my best to stay completely sober throughout this journey. If anyone has any tips that helped them that would be great :)
So far I have completely cut out soda and plan to have as much of a balanced diet as I can at 1200-1400 calories. I am a beginner to working out and have been doing some light cardio from youtube videos. Any tips for a beginner? I am afraid of sagging skin if I lose rapidly would lifting or certain workouts help avoid this?
I am agoraphobic so anything I can do at home would be very helpful. Thanks so much and happy to be here!! 🥰
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2023.06.03 21:42 butler_erh Using My Weeklies

So I started back with a vengeance 2 weeks ago. I’ve lost maybe 2lbs. I’ve also been exercising 5 days a week (3 on a treadmill, 2 more low impact yoga). This week I’ve racked up 60 weeklies because I always stay within my daily budget of 23 and generate a lot of exercise points. Should I be using all of my weeklies? I all because I saw a post yesterday about counting calories and just eating daily points might mean I’m under eating. Is this true? Should I be eating all of my weeklies?
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2023.06.03 21:23 grapesandcake Bodyweight HIIT or heavy weights and running for weight loss?

I’m trying to lose weight and currently have tried lifting heavy weights (a plan made by my pt) followed by running afterwards. With this I managed to lose inches but not pounds, so I realised I’ve probably gone through body recomposition via not having a large enough calorie deficit. I tracked calories but was often over my goal because life was busy.
I have tried Joe Wick’s Body Coach plan which has (yummy) recipes and recommends 4-5 x 30 minute bodyweight HIIT workouts a week. The recipes are fine for me to cook but as I work, I tend to just cook dinner. I skip breakfast or have a protein bar, and buy lunch (normally a sandwich, salad or veggie sushi)
I’m unsure whether stopping the heavy weightlifting and running and switching to the 4-5 shorter HIIT workouts a week will show progress? Would it be better to do a mix of both, if so then what sort of mix? I’m willing to be flexible so long as I lose weight! Lol
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2023.06.03 21:11 vikr4msri Day 6 - Appetite is the worst

Hey y’all. Long time lurker here but finally trying to quit after daily use since Covid. So far most of my withdrawal symptoms have been manageable- I’ve been able to fall asleep, cravings come and go but I’m able to put them behind me, and my anxiety is bad but a hot shower and good music usually does the trick.
However, my appetite is brutal. I feel starving all day every day but can’t stomach anything besides liquids and the occasional yogurt. I’m losing weight like crazy (which isn’t good since I’m trying to put on muscle) and I haven’t been able to get through half of my workouts due to a lack of energy cuz I’m getting no calories. Any tips?
I’ve been downing ensure and protein shakes but this isn’t gonna last. I need to find a way to “open my stomach” so that I can actually eat and get energy or else I’m afraid I’m gonna relapse due to a pure lack of nutrients.
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2023.06.03 21:07 sport4upro Steps to Grow Arms Fast

Steps to Grow Arms Fast

1. Progressive Overload: To stimulate muscle growth, you need to challenge your muscles progressively. Gradually increase the weight you lift or the intensity of your exercises over time. This progression helps stimulate muscle adaptation and growth.

2. Compound Exercises: Incorporate compound exercises into your workout routine. These exercises involve multiple muscle groups and are highly effective for overall arm development. Examples include bench press, overhead press, pull-ups, rows, and dips.

3. Targeted Arm Exercises: In addition to compound exercises, include targeted arm exercises to specifically focus on biceps and triceps. Some effective exercises for biceps include dumbbell curls, barbell curls, and hammer curls. For triceps, exercises like tricep dips, tricep pushdowns, and skull crushers can be beneficial.

4. High Volume Training: Increase the volume of your workouts by performing more sets and repetitions. Aim for 3-4 sets of 8-12 repetitions for each exercise, ensuring that you're challenging your muscles without sacrificing proper form.

5. Progressive Frequency: Train your arms with higher frequency. Instead of working them out once a week, try incorporating arm exercises into your routine 2-3 times per week, allowing for adequate recovery between sessions.

6. Proper Form and Technique: Maintain proper form and technique during your exercises to maximize muscle engagement and prevent injury. Focus on controlled movements, and avoid using momentum to lift weights.

7. Nutrition and Caloric Surplus: Support muscle growth by consuming a balanced diet with adequate protein, carbohydrates, and healthy fats. Ensure you're in a caloric surplus, meaning you're consuming more calories than you burn, to provide your body with the energy and nutrients it needs for muscle growth.

8. Sufficient Rest and Recovery: Allow your muscles adequate time to recover between workouts. Muscles grow and repair during rest periods, so aim for 48-72 hours of recovery time between arm workouts.

9. Consistency and Patience: Building muscle takes time, so stay consistent with your workouts and nutrition plan. Results may not be immediate, but with consistent effort and patience, you will see progress over time.

10. Adjust and Adapt: Regularly assess your progress and make adjustments to your workouts as needed. Increase weights, change exercises, or modify your training routine to continue challenging your muscles and avoid plateaus.

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2023.06.03 21:05 bjonesyMD Do burned calories really not count towards calorie goals?

I’m 5’2 and 146 lbs and on a quest to get back to my pre baby weight of 125. I have a tiny frame so I actually look larger than I am to me. In the past 6 months I have really gotten into a good workout routine where I do HIIT workouts 2x a week, strength 2x and then a hybrid workout. I love it. While I have gotten in good shape with this routine I haven’t lost any lbs because I eat to much of my toddler’s food which is crap, and then snack too much at night, so my next step is calorie counting. MFP says I need to lower my calorie intake to 1390 per day which feels insanely low. I can manage when I add back the calories I burn through working out, even when its a strength day and not a lot of calories. I tend to over eat on the weekends because a) weekends with toddlers and b) I don’t workout on the weekends so I always go over my calorie goal. So my questions to you knowledgeable people, I know weight is lost in the kitchen, so does that mean I have to stay closer to the calorie goal despite burning calories? Can I still lose weight going this route? Question 2: I do I stop snacking on crap at night?
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2023.06.03 21:04 sport4upro How I Build Muscle FAST (5 Science-Based Tips)

How I Build Muscle FAST (5 Science-Based Tips)
1. Train with high intensity: To stimulate muscle growth, focus on lifting weights that are challenging for you. This means using a weight that allows you to perform 8-12 repetitions with good form before reaching muscle fatigue. High-intensity training activates muscle fibers and triggers the adaptation process necessary for muscle growth.

2. Implement progressive overload: Continuously challenging your muscles is key to promoting growth. Gradually increase the weight, repetitions, or sets you perform over time. This progressive overload forces your muscles to adapt and grow stronger. Keep a record of your workouts to track your progress and ensure you're consistently pushing yourself.

3. Prioritize compound exercises: Compound exercises involve multiple muscle groups and joints, allowing you to lift heavier weights and engage more muscle fibers. Exercises like squats, deadlifts, bench presses, overhead presses, and rows are excellent choices. They stimulate the release of growth-promoting hormones and elicit a systemic response that supports muscle growth.

4. Optimize nutrition: A well-balanced diet is essential for muscle growth. Ensure you consume enough protein to support muscle repair and synthesis. Aim for around 0.7-1 gram of protein per pound of body weight per day. Additionally, prioritize carbohydrates for energy and healthy fats for hormone production. Adequate calorie intake is necessary to support muscle growth, so avoid severe calorie deficits.

5. Focus on post-workout nutrition: After intense workouts, your body is primed for nutrient uptake. Consuming a protein-rich meal or shake within 1-2 hours of your workout can enhance muscle protein synthesis and recovery. Include carbohydrates in your post-workout meal to replenish glycogen stores, aiding in recovery and preparing your body for the next workout.

  1. Remember, building muscle fast is relative and varies from person to person. Consistency, patience, and proper technique are crucial for achieving sustainable muscle growth. Consult with a fitness professional or a registered dietitian for personalized advice and guidance.
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2023.06.03 20:59 jco331 Sharing my story in case anyone can relate

I started T just over 4 weeks ago, down maybe 4-5lbs. I’m late stage perimenopausal, with 30lbs to lose. I have so much admiration for those who are on a longer weight loss journey…I realize my goal isn’t too substantial. BUT! I gained 20lbs between July and Dec of last year, right around the time my periods starting dramatically spacing apart. I was diagnosed prediabetic based on my hba1c and fasting glucose. My body has felt inflamed. I workout, lift weights (heavy!) but also have felt like constant PMS including food cravings all the time so my diet has been crappy and I felt that I didn’t have control over it. 4 weeks into T, I have to force myself to eat some days. My biggest challenge is energy and fatigue, so I’m focusing on enough protein, and calories overall, plus B12, magnesium have been recommended. And lots of water with electrolytes. I think it’s hard to know how to compare people’s results b/c it’s relative of you factor starting body weight, and how dramatically your calorie intake has decreased, as much as I hoped I’d lose 20 lbs in a month it would probably mean losing way too much muscle mass that I’ve worked hard to build and maintain. I feel like these medications are not just about weight loss or blood sugar control but FREEDOM! Freedom from food noise, from cravings…for food, alcohol. What a gift.
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2023.06.03 20:40 LilacLatina I need help

Female 34. SW: 240. CW: 227 GW:169ish. 5’6
I have done so much research, seen so many doctors, and watched so many TikTok’s on how to lose weight but it is not happening.
First: medical background -Possible PCOS -All labs normal -Not on birth control -Normal blood pressure -Normal blood sugar
Workout routine: -4 days a week I lift heavy for 60-80 minutes depending on the day -6 days a week (including weight lifting days) I do at LEAST an hour of cardio. -I try to walk 15k steps a day at least. -I know these aren’t the most accurate but my Apple Watch says I burn between 1200 and 1500 ACTIVE calories a day -I try to have one rest day a week
Nutrition: -1700-1900 calories a day. Some days I’ll have as much as 2100 -150 grams of protein at LEAST everyday
Supplements: Ovasitol (for PCOS) Fish oil D3 B complex Magnesium Glutamine L-carnitine A Pro/pre biotic Saw palmetto Zinc Spearmint At LEAST 3200 ml of water a day. Most often more.
Mental: I sleep 8-9 hours a night The only stress in my life is this stupid weight.
Progress: I started January of 2022 at 240 lbs. At this point it was all cardio and I was on birth control. I added weight lifting in March 2022 with only 30 min cardio 4 days a week. I got as low as 221 last June. Then. Nothing. And I do mean nothing. No movement. Except up. I came off birth control this January at my Dr last ditch suggestion and my weight overnight went from 226-234. I KNEW it couldn’t be fat. But it still took about 5 weeks for it to go away. I know about blood volume increase. And DOMS. And water retention. And muscle mass increase. I’ve been not just weighing myself daily in the AM but taking measurements at least twice a month.
What I’ve tried: Taking a break (month long. Nothing) Increasing calories to 2300/2400 for only three week (nothing). I’m back at 1700-1900 Increasing cardio to 60 min 6x a week. Started this April of this year. Gave myself 4-6 weeks to account for increase in blood volume. I got down to 224. Then. Nothing. Now back at 227.
Measurements this whole time were minimal changes. Often they would go up. My neck has gotten wider this entire time. My waist measurements fluctuate 3-4 inches DAILY.
I don’t feel bloated. I’m not gassy. My clothes aren’t fitting any differently. My face isn’t thinner. All I know is that it’s been a year and a half and I’ve only lost 13 lbs and the majority of those pounds lost took place in the first 3 months last year.
I track EVERY morsel of food I eat. And I usually eat the same things everyday so it’s easy to keep track. I don’t drink soda. I don’t drink alcohol. I’m not having a lot of sugar. I only have gluten with one meal (breakfast).
My Dr told me to go on weight loss injections. I do NOT want to rely on a shot for the rest of my life. This should be easy math. But it’s not working. What else can I do? What am I missing?
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2023.06.03 20:40 zharrt Are you supposed to lose weight with strength training?

41m, 6’5” and 128kgs
Last year I managed to lose 20kgs a with CICO, working to a calorie deficit and supplementing this with just cardio (running machine).
I plateaued and was suggested that I need to replace pure cardio with strength training so I now do 20 mins cardio (exercise bike/treadmill) and then a series of reps to focus on arms, legs, back, chest etc for another 40 mins. This is repeated 3 times a week and an additional session of aquafit with my wife.
However the scales are not showing any weight loss, it is showing a change in my body fat and muscle mass which I suppose is showing that something is happening.
I know muscle weighs more than fat but as I’m still so big I’d have hoped that the weight would also reduce
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2023.06.03 20:38 Cool_Day_2862 I don’t know what I’m doing wrong

I’m not losing anymore weight like I want to and I am feeling really depressed about it. I’m staying under or at 500 calories and walking 4 miles everyday and burning 450-550 calories. I don’t know what to do or what I am doing wrong. If someone could please give me any advice or tips it would be really appreciated, thank you!
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2023.06.03 20:31 bowreality Holy crap 😵

Holy crap 😵 submitted by bowreality to AppleFitnessPlus [link] [comments]