any advice to lose the last ten???

[Gio446]

Hey anyone have any advice I'm having trouble loosing the last ten lbs I need to lose I just can't seem to do it. I had to lose 35 lbs in total and I lost the first ten easy had to work a little harder on the next five and now I'm just stuck I just can't seem to lose it. I've boosted up my running I started running longer and further and using leg weights, I work in recieving so i'm constently lifting but I also do sit ups and push ups and have a pull up bar in the garage and free weights, I'm eating healthier but I just can't seem to lose the last ten lbs I need to lose. I have a month to lose them so I would like to do it healthier then just some crash diet but I just can't seem to find a way to do it anyone have any suggestions????

[shutterm4]

You should measure yourself to see what your body fat percentage is. Id you are using weights, you are buildign bulkier/heavier muscle. That may be part of your problem. Are you slimming down at all? or is your body physically the same as it was?

[Gio446]

well at first I was slimming down but now i'm just staying the same, i'm not entirly sure how to use the measurements I know where to measure and I know there's a formula to follow for it but I really don't remember what the formula is, I used to back in the day. so I should probably stop using the weights then, seeing as I probably get enough of weight lifting anyways at work. I'll try that and see if it works. If you know any other tricks though let me know. Thanks.

[Hunter04]

Gio446,


Google AR 600-9. This will give you the formula and shows exactly where to mearsure. Hope this helps!!

Hunter

[matthew.ritchie]

Google AR 600-9. This will give you the formula and shows exactly where to mearsure. Hope this helps!!


Here is AR 600-9, THE ARMY WEIGHT CONTROL PROGRAM (http://docs.usapa.belvoir.army.mil/jw2/xmldemo/r600_9/head.asp). This is the reg in hypertext, so it won't clog your internet connection trying to download the whole thing at once.

[Phantom]

With your diet, if you burn more calories than you consume then you will lose pounds. I am not saying starve yourself but if you eat 1750cal and burn 2000cal a day, you will see a difference. Also manage what you eat. Then if you are determined to lose it. Run, Puke, and Run some more!!! Best of luck to you and keep us posted on your results.

[Gio446]

thank you everyone I will try all that and thanks for sending me the link also. i'm extremely determined to lose the weight i'll keep you all posted! thanks again.

-Gio

[Gio446]

Hey everyone I just figured I would let you know I went to the link you guy's gave me and measured my body fat it say's I'm at 32% I still am a little confused as to wheather or not I did it right but i'm assuming I did lol, anyways my recruiter said I need to be down to at least 28%-30% and that I might need to lose 15 lbs more instead of just the ten that he originally told me I had left but to just work with the ten for now and the next time he see's me he'll retape me and check me then in case I did something wrong. but thank you again to all of you for your help. I'll probably work on the ten but shoot for the 15. figured the extra five wouldn't hurt just to be on the safe side right.

[Phillipv]

Im having the same problem. I started the whole process of losing weight and lowering my body fat about 3 months ago. I have been running and dieting and have lost 40lbs...I started at a weight of 282 but I still need a little more...right now I am at 27.83%...I am now just struggling so much with the rest of the weight and couple inches.

[Gio446]

:cool: believe me I know the feeling, but we both just have to keep working at it and we should get better. a friend of mine was saying I probably need to boost up everything i'm doing, running an extra mile doing more push ups and sit ups and just forcing myself to exercise more. and although i thought I had cut out alot of food I was eating already and cut back on eating alot of food told me I should probably just cut back a little more not to the point where I starve myself but just enough to where I can walk away from the table without feeling full. The men and women on this forum though are a really big help so far so keep reading what they post it's really good advice. Of course the hardest part of advice is not listening to it but following it. So listen read and follow and we'll both make it through. Good luck!

-Gio

[m15a2]

If you google "Body fat tape test" you will find some decent sites;. I found www.healthcentral.com and the test was easy to do and it calculated it for you. You will have to look at the Army regs and see what is acceptable. My acceptable was 24 percent and I am at 24.9. I dont know how accuarate it is. Im 5'11" and weigh 228 , but I am stocky with belly fat.

[Gio446]

thanks i'm short and stocky i would rather be taller and not stocky lol...but thank u for the site.

[Phillipv]

I have also found this site with a army fitness calculator....http://550cord.com/products/info.asp?ProductID=7

[Gio446]

u guys are all awesome thank u so much.

[LancerV]

CKD Diet, along with BB Complexes, and Sprints on High Carbs Days, Low Int Cardio on Low Carb Days

[Gio446]

thanks everyone i made my weight still need to work on getting my running time down though. thank u though to all of you.

-gio

[Trewy]

not being American I not sure what your towns are like. If you street run then jog at a good pace for a bit then pick a power pole and go full speed to it and then slow back down again for another short distance then speed burst again, start off with longer slower periods and shorter speed sessions and slowly adjust that so your speed bursting for the same amount of time your doing slower periods until your just legging it at top speed. If you don't street run and use a running track, use the same principle, 1 lap slower, 1 lap faster, work on 10 laps which in Aussie language is about 3K's from memory.

To burn the final fat I also suggest cardio work, so put the weights away and use body weight exercises. I'm not sure if you already do cardio but try find a gym that has cardio sessions and get your self to them, learn how they operate, do a little research into alternate exercises and then to save money go into your back yard or local park and do cardio work there for free and talk a mate into coming with you so that way you can compete against each other and push each other harder and harder. I find training alone to be useless really, if you want real results then get a training buddy and compete and push each other and give each other lip about how **** you's are so you work harder and harder. make sure you hydrate really well to, if you drink well before a work out you've sabotaged your self before you even begin, so drink up and work hard, take short drinks breaks of like 1 minute to have a mouthful to keep your body going and you should be sweet.

As for food and diet I have no idea what you eat and to be honest America has some very weird foods that us Aussie blokes have never even seen, but some little examples are, try to locate the George foreman grill in a store. it's a slanted, griddled hot plate with a lid, so you close the lid and cook your steak/chicked/meat on both sides at once and the extra fat runs off you your reducing some fat right there. instead of having potato or fries with it, have a salad but do not drown it in salad dressing. use lite options for sauces and only use a little bit just for taste, use herbs and spices for flavouring instead of bad fatty sauces. Drink juices, multi juices are good, like pineapple/orange/kiwifruit all blended if you know what any of those fruits are.

EAT BREAKFAST, it seems people are too "busy" for breakfast these days which is dumb, get up 10minutes earlier and have a 5minute shorter shower. Eat a healthy fibre filled ceral with low fat milk. if you do not eat breakfast you stab your self in the foot right at the beginning of your day, you sleep all night and have no food then get up and go to work and become active with no food in your gut so your body stocks up on extra fat because it's not sure when it will get a decent feed. Crash diets seem to work because there is little to no food in the body and the body has no other choice but to eat its fat which is bad and dangerous. So eat a healthy brekky with a good mixed juice, a healthy low fat lunch for example, a tuna and salad sandwich in wheat or multigrain bread or a grilled chicken salad. Then for dinner as i said try to find a george foreman grill even if you have to get one imported from overseas and buy a power adapter to use it, it is an awsome investment.

When your at a resturant, choose better, if the menu has a appertiser menu, just order off that, because those meals are usally big enough to be a decent main. America is becoming highly obese to a dangerous level and going to a resturant and having a full size appertiser and then an even bigger main and then a desert and even a few drinks then elephants will start calling you fat. So at resturants eat appertiser menu only, when you hit fast food joints for your naughty splurges, don't upsize, resist and just go with the small size. Also the amount of processing that goes into foods is amazingly gross, so invest in juicing machines and processors etc and make up your own fresh health drinks with fresh fruit. Buy free range meats as they are healthier, eat skinless chicken as all the fat is in the skin.

Some people argue that a morning workout is best so get up bright and early go for a run for a few miles, hit the shower, have breakfast to fuel back up for the day and carry on and then in the afternoon after work, go to the gym or cardio circuit training session or a bike ride or swim. The point of this is the healthy eating married with double training sessions will kicked your matabolism into full gear and even when ur sitting at your office desk signing paperwork your body is burning of fat it no longer needs all day :)

Ummm yeah include circuit training, body weight exercises, so push ups, sit ups, bench dips, chin ups, jump rope, burpees instead on trying to pack on muscle mass you should aim to make what you'ce got endure. Also include bike rides and swimming, swimming is awsome as it exercises muscle groups you don't normally work and because it is low impact you can go harder in the water for longer and burn alot more fat and you won't be hurting the next day, it's also good for recovery, so say you go on a weekend training exercise and your last activity is a forced march with full kit back to base, the next day do some water activities, like slow laps, throw a ball around with your son/daughter/mates and it helps with recovery so your muscles stretch and the pain is lessoned so your can carry on working out at full capacity sooner.

Ummm ok so summing up eat healthier options, say good buy to processed foods at least for the time being and maybe introduce them back into your diet slowly, once you are at your target weight and can stay there. and mis up your exercises and do a little of everything because in the army that is what is required, your mate underfire 5 miles away won't care you can bench press 600 pounds when he'd rather you can run 5 miles in full gear top speed and save his butt and old mate who took one in the leg won't care that you can bike ride up the biggest hill around when he needs you to pick his broken back side up and run him to a medic another 5 miles away.

If your still reading i hope this helps you and although were in different armies good luck and keep me posted on progress.