Get In Shape Quickly & Look Better Sooner Rather Than Later!

Hey Rusty, good post. Just wondering if I can get your advice on something: I'd say I've reached my maintenance phase but I recently injured my achilles tendon and so I have no choice but to back off the cardio for a while. I can still lift and work on my upper body but I'm curious to know how effective only lifting is and how many calories I'd be burning? Would you recommend anything else?

Thanks

K

im a new member here..and im only 17…but the information i read on this website is amazing, and i have been trying my best to follow what you have shown on this website..i was wondering that as a teen…do i have the same problems in this article or would it be easier for me to get in shape?…i am a tad bit average…but would love to be more defined…can you help me a bit here. thanks

Another great article and it makes all the sense in the world. Before reading you're articles I just always excepted the fact that I would be about 6-7% bodyfat in the summer months and about 14-16% during the fall and winter months. Every spring I figured would be extremely difficult as I would have a good 20-25 pounds to lose.
What a stupid idea. From now on I will take you're advice. There is no reason to let my bodyfat get over 10% ever again. I think I will always try and stay 10 pounds away from my best. Then by the time summer comes around, or a vacation, then I can blast those last 10 pounds in about 3-4 weeks with no problem.
Congrats on another great post! Take care.

Brad

That is definitely a good approach towards life. I mean you are getting older by the minute, so you might as well get it done sooner and be fit for a larger percentage of your life.

But I think for some people they don't know where to start. I'm pretty skinny and I really want to get bigger(but not too big of course). But I don't actually have the resources readily available. I look at bodybuilding sites and get overwhelmed by all the amounts of supplements you should buy and the food as well. I'm kinda on a budget and I don't really have the money to spend to keep on buying food. Also, I really want to make sure my everything is in check before I start any program or whatever. Ugh, I guess I'm just afraid putting forth all that work for nothing. But if I had the resources I would most definitely be starting it now.

Well Rusty, 15 days into the 21 day blitz and i find out my melbourne girl now has a boyfriend! arghhhhhh!….great post, i think the message here is don't delay if you really want something whether it be getting in shape or anything else. when we were kinda together 6 months ago i was hesitant, i won't make this mistake again, and as KK said above, you get older every minute so no choice but to move on…i'm going to take today off and have a drink! i'm in maintenance zone anyway…
gators

K,

Bummer about your injury. Can you do exercise bikes? I hurt my achilles a while back and the exercise bike worked well. Other than that, you need to watch your diet closely. You have to be extra clean. because you aren't burning as many calories. Hopefully you get better within the next month or two!

Hassan,

Buddy…you can get in shape quicker than us because of your age. Yep, you should be able to quickly get the body you want. My hope is that you don't make the mistake of many other young guys and put on too much muscle. Focus on the Abercrombie look or young Hollywood look, etc. To be young again!

Brad,

That is exactly my philosophy. Bulking up has also been shown to cause an increase in stubborn fat cells (these are tougher to lose than normal body fat)…I will do an article on this in the near future. I wish I could snap my fingers and have the 300+ articles written that I know will help people…too little time in the day! Stay lean year round and your body will eventually get more defined than ever.

KK,

The only thing you should worry about now is spending $30 a month on a gym membership. You don't need all of those supplements. Since you are new to all of this, there will be a learning process to a certain extent. If you get to the gym and focus on getting stronger with a higher amount of sets and reps than I recommend here you will gain mass. I haven't really outlined a mass gaining workout, since I believe that almost every other site is full of mass gaining routines. Here is a post I wrote that could teach a few of the fundamentals…

Gain The Ideal Amount of Muscle Mass for Your Body Type

Gators,

Bummer about the girl, the good thing is that there are many amazing women in this world. Have a beer and then jump back into your routine. Also…I still need to get you more info about getting your blog off the ground. You will find that you will attract way more women when you are doing something you are passionate about…plus you need to lose that job so you can travel more!

Rusty

I absolutely love it, I am the queen of excuses, "well when I get a gym membership', "or better shoes" or this or that, I couldve reached my goal already if I just buckled down! One day of excuses is another day wasted. This soo put it in perspective!
Great job as always!

Tee,

I almost skipped my workout today. All of us are guilty of this, it is human nature. My reasoning was that I was kind of sore and that my body needed to rest or I could get "overtrainned". I eventually snapped out of it and did workout, but it was a close call.

Rusty

Ok, thanks for the advice- I'll try out the bike today to see if it's less jarring on my achilles.

Rusty, you may or may not back me up on this, but another thing that might motivate people to get in shape faster is muscle memory. (In my opinion, it's one of the most fascinating and amazing aspects of the human body). Over the holidays I didn't workout for a good 2 weeks and I noticed I lost muscle mass- but once I got back into regular routine for just a week, my body "responded" very quickly and it was that much easier to be back on track. Hope this helps.

K

This is such a great post! (the timing of your posts works out so nicely, I wake up at 5:15 to work out and can read them as I drink my coffee and they always motivate me pre workout!)
Know what’s scary? I’ve been trying to reach the same weight for…wow 7 years now? (and I’m only 23…) its only 10-15 lbs, but that makes a big difference, and I’ve gotten close, but somehow “life” always got in the way. Even when I was rowing and training 2-3 times a day 6 days a week, I was in the best strength shape of my life, but still not at my weight goal. I’d make excuses, plateau then back off, get lazy etc. 7 years!!! All that wasted time stressing about losing the weight instead of doing it then enjoying!
Also, it’s so nice to hear the “its ok to be crazy for a while” because I’d find myself and everyone around me making excuses like “you have to live and enjoy life, you’re only in college once …” when the truth of the matter is I would be enjoying life so much more if I just hit my goal! But now I’m out in the real world, and have every opportunity to finally do this, and finally feel like I can be really dedicated to this.

Also, from one of your other posts about upping the cardio exertion…that was part of my problem. I’d have the discipline to elliptical for 70 minutes, 5 times a week, but never really lost anything because day in day out I was doing the exact same thing. Now after only 2 weeks of doing HIIT mixed in with my long runs I can see results, both in weight coming off and definition in my legs.
Alright, thanks for this great post, now I’m off to pump out 10.3 miles : )

Nice article as always Rusty.

Like most things in life I have learnt that getting in shape is a 'simple' process but not as 'easy' one.
I guess the fact that it involves some hard work stops the majority of people from being fair dinkim about getting in shape.

I believe that Procrastination is the number 1 thing that stops people leading fulfilling and fantastic lives. Too many people seem to just settle for mediocricy. But to end positively your Blog certainly is great effort in getting people to overcome these issues.

Hulbs

I remember having a conversation with a good friend of mine about 6 months ago about how my body wasn't the same at 26 as it was when I was 21. My friend's response was something like "well, now you sit all day at work (I am marketing manager for a security technology company), and you can hardly expect to look as good as you did when you were in dancing and going to school" (I danced to make money for my edumacation!) Then I thought to myself, "I'm not giving up that easily"!! Ever since I have been committed to the principles you discribe on the website and I have NEVER looked better! In fact, even though I have a full-time job, I have been offered modelling opportunities as well as television gigs…and I have not even been trying to break into those fields. I will keep you posted and if I start up a website I will let you know and you can have a peek at what your advise has done to my body. For all the girls (and guys) out there…the techniques Rusty describes here can work wonders if you are willing to throw in the towel and sweat!

I recently found your website and I am thrilled with it. 4 years ago in college I was a Javelin Thrower, with training focused on muscle mass. I have recently been back in th gym hard trying to cut body fat and lose about 20-25 pounds. I am 6'1", 235 lbs, with large thighs from all the power squatting, and larger chest and back. I want to gain the "slimmer, trimmed, athletic type physique" you speak of in many articles. I lost 3 lbs last week and am focusing on the "burn more calories than you take in" idea and trying to consume less than 1800 cal. a day. Should I focus on any certain one of your posts as I have read through most of them? Thanks and have passed along your site to many…

Great article! I'm currently in obsessive mode. How can I tell? I flew off the handle when my girlfriend tried to butter my toast!

"No butter woman! When will you learn!"

K,

Yeah..this even gets better with age. A lot of people use the excuse of getting older to get sloppy. I think it many ways it is easier as you get older.

Jules,

You have motivated me. I have never been able to get up that early to workout, but I want to begin trying it every now and then. I have no doubt by your work ethic that you will lose those last 15 pounds. Hopefully some of these tips have given you the missing piece of the puzzle.

Hulbs,

Yeah, these principles don't just apply to getting in shape. Anything great takes effort and hard work. I just like to help create a sense of urgency, because the procrastination habit is tough to overcome.

Jennifer,

Maybe I need to have the slogan, "Helping the Sexy, Get Even Sexier" -or- "Bringing Sexy Back? It Never Left!". Seriously though, thanks for the nice comments. You have been a reader since day 1 and I appreciate the positive input. I can't wait for you to get your site rolling, it is an exciting thing to meet people from all over the world.

RJ,

Are all of my readers models or studs? Dang…you guys impress the heck out of me. I am a huge fan of track and field. It is pure athleticism. My advice is to click on the categories one by one and read through most of the posts. Also…use the "Search" box in the upper right hand corner. It works really well. Type in "Interval training", "Muscle Tone", "six pack abs", etc. It will show you a bunch of posts talking about that subject. Thanks for spreading the word. Because of people like you, I'm getting new readers every day and I really appreciate it!

Christian,

You are killing me buddy. At least she didn't bring bacon

Rusty

Hi Rusty! Of all the wonderful articles you have written, this one is my favorite. I never even thought of it this way but it makes so much sense: I have very limited time on this planet and every day I spend eating junk is a day I am NOT thin and confident and feeling sexy. We really should put getting in shape on the top of our lists of priorities. Thanks again.

Lorna

BTW, I was on the verge of giving in to some peanut butter when I read this! Rusty, you saved the day!

Cheers Rusty…am now more motivated than ever to get things moving. travel and doing something i'm passionate about is where i'm headed in 08…look fwd to your email!
gators

hey…umm i know im young..but i tend to get a bit too lazy and then i dont end up working out or give up, can you help me to find a routine or something that can help me to achieve a decent fit body, and i wasnt looking to be huge in the first place because of my height, as i am short at about 5'5. i would appreciate any jelp you can give me…as you seem to know alot.

Hey rusty, I am in total agreement about the work hard super hard for a shorter period of time. No sense of going through the misery of an obsessive diet and workout routine time and time again when you can just do it once and maintain. Anyhow i was just wondering what you would consider the absolute minimum amount of calories a day for a 21 year old guy who lifts and runs every day. same question for protien if i want to get stronger but not bulk up anymore. I am on around 600-700 cals a day right now.

Lorna,

Yeah…I really just want everyone to feel better about themselves. If someone quickly reaches their fitness goals and then stays that way, they will feel sexy 365 days a year. Not just 3 months out of the year. It is SO much easier to maintain than it is to get in shape in the first place. This is the easier and smarter path to fitness.

Gators,

Yep…I'm going to help you out. Look for my e-mail.

Hassan,

I want you to go over to this website:

http://www.StevePavlina.com

Go to the audio section. There is tons of "how to" stuff on my site, but his stuff is going to help you set goals and follow through. I think he has the best site on the Internet by the way. My hope is that all of you guys visit his site as well. I think this will help you implement the fitness plans on my site.

Peter,

I think 600-700 calories is WAY too low. You could do that for up to 1-2 weeks, but you better quickly increase those calories after two weeks or your metabolism will shut down. You obviously have amazing self-discipline, so I have no doubt that you will get amazing definition as long as you follow the right plan.

For someone as active as you and your age, you may need to multiply your target weight by 10-12 and eat that much per day. So if your goal was to get to 165 pounds that would be 1,650-2,000 calories per day. Heck, this may even be a bit low for someone as active as you. You can however cycle periods of time where you eat low calories with periods of moderate calories. The main thing to remember is to eat your biggest meal after your wokouts and eat less calories leading up to your workout.

Protein is tricky. I think you will do fine by focusing on eating balanced meals with natural foods and staying within your target calorie range. I don't get too obsessed with protein unless your goal is to add a lot of muscle. I used to be "protein obsessed"…I wouldn't go more than 3-4 hours without 30 grams of protein. I wouldn't eat meals that didn't contain protein. Now that I eat balanced meals I find that I don't eat as much protein and my body feels (and looks) better. What I find is your body adapts to eating less protein by utilizing it better when you do eat it.

Cheers,

Rusty

Thanks rusty, I wasnt planning on taking that diet more than 10 days probably just to jumpstart my body a bit, then head towards 1500-2000 per day with more cardio. I just checked my supposed needed caloric intake for my stats and activity level. Nearly 4000! thats absurd. you could power a factory on 4000 calories a day. anyhow thanks for the advice. check the site every day for new stuff, pics are great motivators.

Rusty — Great site, great info, great motivation. I stumbled on to your site last month searhing for bathing suits….and found a whole lot more! I made the switch over the Christmas break from my standard weights / running routine to bodyweight (limited weights) / HIIT and the mind switch from "need more muscle" to getting lean. WOW. In the intervening four weeks I've seen (and felt) a massive change. Your site's helped — I look forward to the posts, so keep 'em coming. BTW, you're talking about getting out of your comfort zone in this article — something I embrace in just about all aspects of my life except fitness…until recently. Amazing what can happen when you make the move!

Thanks Rusty!
Your tips have been fantastic for me!
I have a quick question, above you mentioned that you should eat your biggest meal right after your workout, since I workout first thing in the morning, should I switch to a big meal then? I've been doing more of the just 150-200 cals of protein for breakfast right after my workout, an apple and piece of low fat cheese during the day to hold me over then a bigger dinner..
Thanks so much for your help!

Hi Rusty,
I love this post. I was thinking of skipping a workout for the same reason – overtraining. My calves are hurting me b/c this is the first week i've run every single day. Anyway, I was wondering why my scale has not budged all week. I have been eating 1500 calories a day, and working out an hour every morning (40 mins running and then 20 mins situps and weight training). Any ideas on why i'm plateauing? Maybe i'm building more muscle. I'm 131 pounds and am trying to finally get in the 120's, and i'm totally stuck! Also, i've noticed that i've been hungrier also this week, and i've definitely been "snacking" on fruit more during the day (warrior diet style). Could this have anything to do with it?

Great article Rusty! It's been about 9 months since i've been following your methods! I indentify my goals with yours.I've been out of the obsessed mode for about 3-4months i'm just trying to maintain as you mentioned. I've put on about 6pouds since then but most of it is muscle since i eat healthy but bigger meals. I stopped doing cardio too because i don't want to lose weight right now.
Your article about chin ups inspired me a lot to concentrate more on bodyweight exercises! I know you don't like high reps but i want to integrate them into my routine!
So my typical workout: first 15minutes strength training(mainy bench press) 3-5reps.
second half: push ups-chin ups-dips in a cycle!! works like a cardio training! And gives you a "good" pump too. I do about 4cycles and im completly short of breath during and after it!
And even if get the pump you won' t grow big muscles unless you eat excessive amount of calories but turbocharge your metabolism! I'm trying to increase strength too by doing one armed push ups! Right now i can do only about 3reps.
http://www.streetworkout.com I think it's a great site!I like the thug workout videos:))
Thanks for all your great articles they keep me on the right path!

As always you find a way to inspire me like no one else. How ever I have been feeling sick for the past 3 weeks and I am still coughing just by walking up the stairs so I feel that apart from eating better there is not that much I can do. I have a friend who excercised when he was sick and he has now got a permanent heart problem because of that. So when should one not train and when is it just time to suck it up and do it anyways?

Peter,

Yeah…don't go anywhere near 4,000 calories! The low calorie approach to jump start your weight loss is a great strategy. See…you understand the importance of forcing your body into fat burning mode. Great idea.

CK,

Great to hear you are getting solid results. Success principles are all the same no matter what you want to succeed at. Once people use the discipline to get in great shape, they can use that same energy to achieve whatever they want in life.

Jules,

If I worked out in the morning, I would eat or drink a quality protein source right after working out. Then like you I would have one more snack and then eat the rest of my calories for dinner. Dinner would still be my biggest meal, but I wouldn't make it as big due to the fact I ate earlier in the day…you probably won't crave a massive meal anyway. Try to have that snack an hour or two after that morning meal. That way you are still fasting for a long period of time before dinner…also that snack will be utilized better since you are eating it closer to the time you ended your workout.

Christine,

It isn't uncommon to plateau for periods of time. Keep pushing and you will hit 120. You are only 10 pounds away, so your body is being a bit stubborn. Also…if you have been doing the same 40 minutes of running for a log time, you may need to switch up your morning cardio routine a bit. Change it up to make it more intense somehow. One last thing…why don't you try to eliminate the carbs for every other night time meal.

Tyler,

I have seen that site before. I like the "24 Hour Ghetto Workout"…where they go to different cities and show people that they can get in shape without a gym membership by training with things in their neighborhood like doing chin ups in the playground, etc. These guys are in great shape, but it isn't the look I am shooting for. Their advice is solid and more importantly they are helping people who can't afford a gym membership. Hats off to these guys for a great website. I am not against high reps in the context of circuit training…if you are using it as a way to burn fat then that is a good way to use high reps. I am more against using high reps exclusively in the traditional muscle burning sense. Your workout is a lot like "Turbulence Training" by Craig Ballantyne. I've endorsed his book on my site on a few different occasions. This should work well for you.

Jenny,

I heard good advice many years ago that I follow if I get sick. If you are sick from the neck down (chest cold), then avoid working out. If you are sick from the neck up, head cold…runny nose, etc. Then you can workout again. This is just a general guideline, obviously if you feel like hell don't train.

Great comments as always guys!

Rusty

ok ive checked it, its not that i cant complete a goal, the problem is i dont know what kind of workout i should be doing lol.

In some of your posts and comments, I've seen where you have said its better to not eat right after a work out for hgh levels and fat burning, but also have seen where you have said that you should eat within the first hour after a workout. Im guessing one way is for strength building and mantaining, and the other is for fat burning, but just wanted to know for sure. I am of course in MAJOR Fat burn mode right now what do you suggest? I know not to eat for several hours before but how about after a workout? And how soon or how long should I wait for optimal results? Thanks. I will keep you posted on my progress!

Cory,

Yeah…I would wait an hour after working out before you eat anything if you are focusing really hard on fat burning. Once you get to your target weight, then eat a fast digesting form of protein right after you workout followed by a sensible meal an hour after that.

Hope that helps,

Rusty

Rusty,

Your a legend mate. Thanks to basing my weights/cardio/diet etc on your recommended methods for just on 2 weeks now I'm getting great results! I posted just a couple of days back at 183 pounds and 11.2% bf well I just 180 punds today!

I'll do bf% tonight when i get here but it will definitely be lower. And I'm getting stronger with each workout so i can't be losing much if any muscle.

I originally posted that my goal was to go from 198 to 180 and then reassess (i was 187 at that time). Well you were right when you said there is a tendency for people to underestimate how much weight they need to lose to get their ideal body. So my new goal is 175 pounds.

Cheers

Hulbs

Hulbs,

That is great! It is ALWAYS the case that people underestimate how much weight they have to lose. You will look great and feel even better at 175. Go for it…once you get 10% or lower your face will start to look much better as well.

Good stuff!

Rusty

Rusty,

Just wondering what your rough daily calories are now that your in maintenance mode?

Hulbs

Hulbs,

Most of the time it is around 2,000. I will go for a few low days if I feel like I need to sharpen up a bit and add in a higher calorie day if I feel a bit weak. I have gone as low as 1,000 calories for a few days…and thrown in the occasional 3,000 calorie day.

Rusty

Thanks Rusty,

My bf% came in at 10.3%. So 180 pounds @ 10.3% compared with 198 pounds @ estimated 17-18% bf Oct07. To be honest though the real solid gains (or should that be losses!) of which i doubted i could do originally have all come in the last 2 weeks!

That last bit of abdominal fat is stubborn but i can visibly see it gradually going away. next stop 175 pounds!

Hulbs

Rusty,

I am needing a lil advice. Following some of your tips i have been able to go from 254(24%bf) to 240(19%bf) in about 4 weeks. So i figure you know what your talking about. Now its time to get it into high gear. I have come up with a lil plan on what i am going to do for the next 10 weeks(Apr 1st) to get between 210-215. Please give any advice that you feel is needed.

My lifting and cardio goes like this
Monday – Chest(30 mins) Cardio(30 mins)
Tuesday – Shoulders(30mins) Cardio(30 mins)
Wednesday – Legs(30 mins) Cardio(30 mins)
Thursday – Back(30 mins) Cardio(30 mins)
Friday – Arms(30 mins) Cardio(30 mins)
*When i do cardio 15 mins will be HIIT on an elliptical.
*When i lift i will do 4 exercises 3sets of 5-6reps

My diet will be like this

400 cal breakfast (8am)
400 cal lunch (12-2pm)
lift and cardio (6pm)
1000-1400 cal dinner (8-10pm)

How does this look? Do you think i will be able to reach at least 215 in 10 weeks?

Hulbs,

Awesome job buddy. Keep it going…push, push, push. Your body has developed "fat burning momentum"…take advantage of that and don't back off at all.

Bobby,

Your plan looks great. There are so many ways to get in amazing shape if you keep certain principles in mind. You are doing cardio, working out on an empty stomach, and eating the majority of calories after your workout. I have done a very similar diet and workout plan in the past and got really lean. This will work for you for sure!

Rusty

Thanks Rusty,

Your right about the 'fat burning momentum' it's incredible! I'm almost at 179 now. We had a dinner out with friends on the w/end and a party the w/end before but i've been really disciplined but still enjoyed those outings and the weight keeps dropping off. I'm also really disciplined with my cardio works out now. I've done cardio 15 of the last 18 days now. (the 3 days off were a 2 day sailing course and i gave blood on the other day!) Mostly HIIT with some steady state to break it up a bit.

In 5 days time i'm visiting my family and friends in Newcastle, Australia (near the beach! a hour and a half from Sydney) where I grew up. I'm going to hammer my cardio and diet between now and then to hit trip in top shape.

Hi Rusty. I am new to this site. I really need your advice for getting my overall fat % as low as when i can see my abs. Right now i have 14% bf and i m 24. I am ready to commit to your plan so please mail me some kind of routine that i can follow day to day about exercise and diet.By the way i am veggie and looking forward for your tips. Meantime i am finding some very interesting articles that completely changed my perception about weight loss and body building. Great job mate. Keep it up.

Hulbs,

You are in the fat burning zone. It is a fun place to be, isn't it?

Raul,

Do you have access to a gym? Do you know lifting basics like which exercises target which muscles? Just give me a bit more background and I'll come up with something for you.

Rusty

hey its me again, was wondering if you could help me with a workout, because i cant seem to think of a decent one to burn fat efficiently, i weigh about 70kg and about 5'4 tall, and roughly 16-18% bf i think and im 17…i need some sort of help to lose enough fat, to be lean before summer comes, what i tend to do is, play alot of footbal (uk) in the weekends and use an exercise bike twice a week for HIIT for 20 mins. i need help with a proper diet as well if you dont mind as i just eat anything.

Hi Rusty. I dont have access to gym but i do have pair of dumbells and other stuffs at my home itself. I am not aware about which exercises to do for getting in better toned shape so i am just waiting for your exercise routine. Thanks for response. Take care.

Hassan,

As far as eating goes. Please read my two newest posts

The Perfect Diet Plan

I hope it makes sense to you. I'm actually writing a really extensive book on the subject. I'm a perfectionist, so it may be a while before I release it.

Raul,

My next post will help you a lot. It is a fat burning circuit training routine that you can do with the equipment you have a home. It was posted in a comment by one of our readers. I'm going to post it, but also explain some of the principles behind why it works really well.

Stay Tuned!

Rusty

It certainly is fun!

p.d. another 1/2 pound lost today.

ok ill check it out, but what about workout wise what can i do?

Rusty
Im really glad I found your site. It is awesome! The tips are great.
Keep it up! (:

Rusty, how often did you eat cheat meals years back when you decided it was time to drop a bunch of weight and get lean?
Also, how often do you cheat now that you are maintaining your lean physique? Thanks.

Brad,

When I was dropping weight 7-8 years ago, I was eating a low amount of calories each day and I didn't cheat often at all. I did this for a year and then was a lot more realistic about my diet approach. I was in a somewhat unique position, because I wanted to drop muscle and fat. Most people don't want to drop lean muscle mass.

These days I eat well 5-6 days a week…and eat loosely 1-2 days a week. About twice a year, when I feel like I'm not quite as sharp (maybe just 4-5 pounds of weight gain over six months)…I will do 2-3 months of stricter dieting. This will get me back to 5-7% body fat and I can eat a bit looser again.

Hope that helps,

Rusty

Rusty, that does help. I'm just trying to get a feel of how to be in great shape with a lean and toned body and abs, and still enjoy eating other foods once in a while. It's no fun going to a party if you're going to restrict yourself from eating some fun foods once in a while.
I'm hoping to be as strict as I need to be to get to my goal weight, which is still 12 pounds away, and then find out how I can maintain that and what I can get away with as far as my diet goes. I have no problem eating healthy 5-6 days a week. Hopefully that will be enough to get to my goal.

So how low calorie were you going when you were trying to lose the extra weight?
Also, how many carbs do you think you are taking in on your healthy days right now?
And lastly, on the days you don't eat as healthy, are you eating just one bad meal, or a whole days worth, and how many calories do you think you take in on a cheat day?

Sorry for all the questions!

Brad,

Great questions.

When I was leaning down big time from a much heavier weight, I had a protein shake in the morning and one mid day (Myoplex Original Strawberry Shake). For dinner I had a salad with two chicken breasts cut up into it, along with a Fuji apple. I did that for two to three weeks in a row at times, would back off a bit on the diet and then hit it hard again. I didn't even track the calories, but it was around 300 for each shake and maybe 500-600 for dinner…so I was eating 1,100-1,200 calories per day. I did this for 2-3 weeks at a time and then backed off. This is a low amount of calories, but I was trying to lose a bit of muscle along with the fat and it worked well.

I don't track my carbs at this time, since I'm in maintenance mode. It really varies. Today, tomorrow and the next day will be low carb, since Easter was yesterday and I ate a bunch of food with my family. I probably won't purposely eat any carbs, except maybe a piece of fruit here and there.

When I don't eat as healthy, most weeks it is usually just a bad meal here and there and once a month it is an entire day or two.

Hope that helps!

Rusty

I have been going to the gym every morning.. 5 days a week and working out hard (cardio) for an hour. This week is starting our 5th week. I have lost NO weight at all…. I think I have lost inces.. but nothing that noticable… it is so discouraging… I dont' even eat that much..& I've been drinking over a gallon of water daily since Christmas… everyone keeps saying after 6 weeks the weight should just fall right off… well I am ready to see results already… I have a beach trip in May … I thought I would be in better shape by now.

Trish,

Try eating less carbs at night. That will insure that you are in a carb depleted state by morning for your cardio workout. Also…you don't need to exercise longer, but you may have to push just a bit harder on cardio. Make sure you are progressing each week, by going a bit faster during certain portions of your cardio program. That should help a lot.

Rusty

A bit late, but I find this quote to be suitable:

"Don't quit. Suffer now and live the rest of your life as a champion." – Muhammad Ali