I just recently discovered this Health & Fitness subforum and decided to tell little bit of my situation to maybe motivate others or pick some good advices.
First some backround things: I broke up with my gf about 2-3 months ago. While we were dating, I gained a LOT of weight. Probably around 15kg, maybe even more. As soon as we broke up I decided that things have to change. I basically changed my whole lifestyle.
So now to my "program":
- GYM 3 times a week. (Back+biceps/Chest+triceps+Shoulders/Legs) It really depends on your weight training style, but you shouldn't go to gym more than 3 times a week. One of the most valuable things I have learned is to keep your testosterone levels normal. Each time you hit the gym and lift some weights, your body starts to use your testosterone to repair your muscles. And yes, your body starts to make some new testo, but it takes about 42 hours or maybe even more, depends on your workout. This is the reason I spend max 45 mins in gym. One another thing I found really helpful was having these "loose weeks" once in a while, about 2 times a month. In your "loose week" you go to the gym normally, BUT you only pump up your muscles with low weights. So remember to have this really relaxed workout, only small amount of pump. The reason for these loose weeks is to get your testosterone levels up to normal, and help you to recover from your last week.
- Bicycling/Running/Whatever cardio 4 times a week. Sometimes even on the same days that I hit the gym, if you feel like it. Cardio workout is really effective when it come to fat burning, you should do it as much as you do weight training!
Random tip: To really get rid of your fat, start to have these morning walks/light jogs. Remember to do these BEFORE breakfast. Starts your day off pretty nicely too!
I basically gave up all the carbs. If you haven't tried it, you should. First 2 weeks I lost 3-4kg and my stomach just disappeared! You may have some small headaches, but don't worry, they'll go away in a day.
I am not a big fan of vegetables. That's why my meals include a lot of meat. One great thing about low carb dieting is that you really don't have to worry about the fat! You would not believe how much chicken wings and nuggets I have eaten! Just remember to keep track on your kcal intake and you will be fine!
Random tip: I noticed that eating chrome makes your body a bit tighter. Give it a go and you'll see!
And the last and probably the most important things is to DRINK WATER. Drink a LOT of water! Give up milk, juice or any other sugarsoups you are drinking and drink water! After a week you'll feel like a new man!
Thanks if you have read so far, hope my bad english won't be a barrier for you to understand this post! Cheers