Hey, all of you....
I thought I should open a new topic about workout (I don't know if such a topic already exists --> if so, sorry for the second post).
I want to loose some weight, 90-92 Kg with a height of 1,86 are too much ( I am not fat, but im feeling that I am).
Do you have any tips or strategies, every goddamn day I am cycling (30-45 min.),
doing some sit-ups and push-ups, but I can't loose it . At the office from 7:30 to 17:00 I only eat two apples.

Greetings

LaMa

First of all, keep it simple. Don't think too much or try too much. In most cases it's just a matter of balancing your eating with your exercising. Obviously, your eating has been more than your exercising.

I had the same like 2 years ago, my weight was 110 kg, my length 2 meters (19 years old at that time). I stopped using my car for work and started cycling. That already gave me 15 kilometers of cycling a day, good for 45 minutes of exercise. Also, I started eating less. I used to eat 2 pieces of bread in the morning and 4 at noon. In the evening, I ate 2 plates of hot food. Way too much. That became 1 or 2 pieces for breakfast, 2 pieces of bread or a normal salad at noon and just one plate in the evening. Especially in the beginning I was starving by 5 pm, but that's normal. Your stomach is used to being full and being big. Now it has to shrink, which takes some time. Eventually, you won't feel the need for food anymore.

Also, be aware of what you eat. You can eat 2 pieces of white bread with sweet stuff, or you can eat brown bread with healthy stuff, and just the normal portions. Skip the usual and way to regular birthday cakes, snacks inbetween, mid night snacks while going out with friends. And the most important: exercise. I didn't do any situps or pushups, that's more for creating muscles, not really for losing weight. Remember, muscle mass is higher than fat mass. Drinking water instead of coffee, soda and other unnessecary fluids also helps a LOT. Nowadays I drink 1,5 liters of water every day, minimum.

Also, one year ago I started inline skating again. I skate an average of 100 km a week besides cycling to my regular destinations like beer drinking spots. I use my car again for work by the way (50 km is just a little bit too much, my previous job was 40 a day, and I cycled that every day, very helpful). Skating also helps a lot, your stamina will increase big time and you'll easily make trips of 40-50 kilometers after some time. A few weeks ago I even did 100 km in one day. 2 days ago actually, the only things I ate were a little bit of salad, 2 mueslibars and 2 baked eggs. I skated 50 km and afterwards went to the beach and stayed there until 3 in the night. I felt near empty while skating, but that's good. It's a sign that your body isn't burning food anymore, but starts burning reserves like body fat.

Baseline: Keep it simple. Don't eat more than you need to keep moving and eat healthy. Water and bread, those are the most important things your body need. That way I dropped from 110 kg to 85 in a few months. Also, in your case, feel free to eat at work, just not too much. It's better to spread your eating to keep feeling fit. It also keeps your digestion going.

Good luck!

Thanks for your help Marcel!
Honestly I don't eat or drink much of that sweet stuff, so it must be the muscles (I thought of that before, but I couldn't skip my workout) --> like you wrote I better skip those workouts and stick to cycling for the next months.

Haha very nice...

everything you could ever want to know about losing fat can be learned by listening to the podcast "Fat 2 Fit Radio" search for it on itunes.

It's the best resource i've ever found, and the guys are great, and their method certainly works.

It's a lot easier than reading a book... listen to them in the car or while you're working.....

Fat / Weight loss is basically science. Calories consumed vs. Calories Burned.

If you don't eat enough your body will not release the fat, it will use up your muscles (a bad thing). You MUST eat and you MUST exercise. If you do each in moderation then you will lose fat and keep your muscles.

Just listen to the podcast, trust me.

I know a lot about the subject so if you have any other questions let me know! There really is no "easy way" or "quicker way". There are not many short-cuts that do anything more than a very very slight change.

You don't gain weight in a day, you don't lose it in a day. It's a slow process. We all like "instant gratification" but it just doesn't work that way.

Think of it like "I want to go poo" you can't "force your body" to go poo. You have to just wait. Losing fat is the same way. You can't "force it to go faster". It only goes so fast. 1 lb / week is a reasonable, yet difficult goal. .5 lb/week is attainable with good diet and exercise.

Well.... i'm writing a novel here.. xoxoxo Nicole

Thanks for your help Nicole, I think I'll check that Podcast.

No problem. I can also recommend a good book called "the new rules of lifting for women" it is a very easy to follow program for resistance training / muscle building. It is fundamental to do weight lifting (resistance training) for good health and to lose weight.

You should check it out. If you are a guy there's also one for men

It's called the same thing only just "New Rules of Lifting" take off the "for women" part

Actually I am a guy, it's always funny how people react because a guy wants to
loose weight. They say things like: Yeah right, under your tongue or behind your ears.
Why can't a men even think about it, to live healthy and to feel comfortable.
Some people think that stuff is for women only and sports cars are for guys only, like in the Middle Ages (sort of).


Marcel

Yeah I also had some of those reactions, but whatever. I don't care . Also when you say no to a birthday cake...

Good luck man! It's very easy if you just put your mind to it.

Well you will be pleasantly surprised that "Fat 2 Fit" Radio is hosted by two men.

One is a highschool gym teacher who has already reached his goal weight and one is a regular joe who does a desk job who is currently still trying to get down to his goal weight but i believe he's lost 50 lbs so far? Every week he reports his successes or failures

I liked the show so much I donated.