Just sharing my weight loss experience here
I was 90kg about 10 years ago. im 177cm tall. I wanted to lose weight so i set a goal. Over a period of 7 months, I managed to lose 17kg.
Many were shocked and even my doctor said it is (almost) impossible without taking any slimming enhancement which i didn't. So how did i do it?
I started mine with a single goal "to lose weight". I went to the gym to do cardio and running on treadmill about twice a week. Pumping up my heart rate to about 80% - 85% in the beginning.
I lost 5kg on the first month. The following month, my weight loss was not as drastic as the first month. This is norm. Then I changed my intensity of my training as i was getting fitter too. My HR managed to hit 95 - 100%.
As for food intake, well, i still enjoyed my fast food, soft drinks, nasi lemak, mamak and teh tarik but all in moderation.
In my opinion...
I'm sure u noticed that many quit gym after couple of months. Many says 70% food / 30% work out. But what many didn't realize is that the mind plays a very important role to keep u going to get your goal achieved.
Set a goal one at a time. Don't be too adventurous. Many quit because the results don't motivate them. For example losing weight goal. Combine cardio and weight training don't help u lose much weight. It only gives a better muscle to fat ratio. Those who want to lose weight may see this as a discouraging result - hence quit.
Many says sweat out would do the work - That's incorrect. Heart rate is the main factor. Monitoring your calories burned during workouts will have a better result.
Fast forward to recently...
Due to work and a lot of travelling, i didn't hit the gym for a few years. My weight ballooned to 79kg (with a tummy too
). Got back to gym in Aug/Sept 2018. Knowing the fact that age has caught up, losing kgs is would be a harder process. As mentioned earlier, i had to set my mind in the right. As my weight was reducing, i "reward" myself by buying new gears for my training to keep me motivated.
As of now my weight is 69-70kg range with a BMI of 22. My target is 67kg. I will change my goal to body toning once i hit my target. Nowadays i go to the gym about 4 times a week. So far i have ran 600++ km on treadmill. Averaging 150km /month
Important to note...
I believe every body reacts differently and what works for me may not work for u. What most important is enjoy what u do and seeing the results. Yes push yourself but don't force. As someone says here he actually miss going to the gym once used to it. It's quite addictive and an encouraging sign.
I have tried HIIT but it didn't achieve my goal. Worst all my old injuries resurfaced. Tried for 2 weeks and I put on 4.5kg
A bit of history about myself
Almost 50 yo
Active in sports in my schooldays hence i got many injuries - knee, lower back, ankle
Mild stroke x 2 times
Doing intermittent fasting for many years, even before it became a trend