Do you get any sort of slow down, or have trouble getting through workouts when reducing calories? Does it cause any hunger?
Actually, I haven't noticed any problem with that, and I dropped my calorie intake from 2000 per day to 1500, to 1200.
Other than that, try 20 carbs a day, no sugar alcohols, mostly meats, eggs, cheeses and make most of your veggie intake salad.
That's quite close to what I have been doing, except with more carbs. My diet for the past 7 days has basically been:Breakfast:
Bran Flakes (80g) with semi skimmed milk (250ml) ~380cal or 2 boiled Eggs with 2 brown toasts. ~450calLunch:
Grilled chicken breast with boiled veg (cabbage or runner beans) with a small portion of cous cous. ~400calDinner:
Soup with a piece of bread. ~400cal
In the first 6 weeks I was eating similar meals but with an additional meal of a tin of fish & green salad each day. Also the 'soup' meal would be something highger in carbs, like pasta for example.
Do your usual weight training workout and then gradually add in some HIIT.
I think the HIIT is where I need to make more effort. I am short of space and short of time. Worse, I work from home and my 'normal' day involves absolutely no moving at all! At the moment I do 30min step aerobics per day (6 days per week) and weights 2 or 3 times per week (which takes around 30-40min each session). Is this enough?
I am 30, 5'10'' and around 17.5st with about 3st of fat to lose.
Space your meals too. Only eat 3 times a day. We want to have periods where your insulin levels are extremely low.
I didn't know about this!! I always followed the idea that it was better to have 4-5 small meals per day as this kept the digestive system working constantly (more calories being consumed). But I did recently switch to 3 meals per day just because I got fed up spending the day in the k-word! It's an interesting point.
Thanks a lot for taking the time to help! :)