I'm 53 years old. I have been trying to lose weight for several years, but to no avail. I have tried strength exercises, but I don't know how much to do. I weigh 110 kg when I am 178 cm tall.
The most important thing about losing weight is a proper diet. Without a negative caloric balance, you can train very hard and it will not result in a reduction in the level of body fat. Your caloric requirement is about 3000 kcal, of which 15 to 20% is protein, so you should eat about 112 g of it a day, 30% is fat=100 grams, 50-55% carbohydrates=about 375 grams.
Products on which you should base your menu are: groats, brown rice, potatoes and millet, rice or oat flakes. Olive oil, clarified butter, coconut oil, and linseed oil. Eggs, lean meats, and fish. Lots of vegetables, especially greens. Please also drink - at least 2.5 liters of water a day.
Regarding exercise, the best solution in your case will be to sign up for a swimming pool and swim 1.5-2 km twice a week. Additionally, strength exercises 2 to 3 times a week. Here, I propose to invest in an instructor, at least for a few hours, to show you the correct technique of performing the most important strength exercises. The plan I can recommend is full-body exercises based on multi-joint movements such as squats, bench presses, and deadlifts. Initially, most of these exercises can be performed with your own body weight or with the use of a device called TRX available at any gym.
You can actually lose about 0.5 to 1 kilogram per week. It will be he althy for the body. A faster pace may result in a yo-yo effect. In the proper maintenance of the diet, phone applications that count calories, such as myfitness pal, can be helpful. Please check the effects once a week under the same conditions. In addition to weight, pay attention to the body circumference in the abdomen, thigh, chest and waist. Shrinking centimeters are a better determinant of effects than weight.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Tomasz Piotrowski He is a certified personal trainer and nutrition specialist. YourHe gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.
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