Help to lose some weight

[Warrior189]

My trainer wants me to be at least 168 pds. so I need help to lose 10 more pounds, not lose the muscles I already have n to stay at that weight too.

[southpaw14]

running and skipping, it doesnt lose the muscle but it tones you down and gives you a more fluid look. Sauna, if thats how you spell it might help quick easy sweat. Try eating better foods, i gotta lose alot of weight when summer is over which means bye bye mcdonalds. Just my thoughts for losing weight

[Warrior189]

How much u have to weight southpaw14?

[southpaw14]

my trainer wants to keep my weight about 155-158, at the moment i got a few weeks before fight season starts so im up at 160, i was up at 170 for a little bit and i felt slow.

[Eager_Neophyte]

This summer I lost 21 lbs. The formula for losing weight is always the same. Caloric Intake - Caloric Use = Loss/Gain of Calories. It's real simple, if you eat 2000 calories and you do nothing but go to school, or walk around the house your body will convert the store the extra 200-300 calories of energy as fat. The normal male body burns 1700-1800 on a normal day.

So the steps to take are 1.) Decrease intake of calories.
2.) Increase calorie usage

1.) Decrease intake of Calories.
Dieting. Nobody likes dieting really but it will produce results pretty fast when combined with a good running program. This is what I did this summer : a.)Told people I was going on a diet.
b.)Cut all refined sugars out of diet. (this means pop, that little debbie stuff, cookies etc.. This stuff is terrible for you. Staying away from this stuff will get you a long ways.
c.)Pre-Plan meals. This includes counting calories, buying lean meats, etc...
you should have about 2000 calories a day. Eat protien and complex carbs (that means meats,beans and whole-wheat bread).
d.)Drink alot of water. Everytime you go by the sink grab some water.

2.)Increase calorie usage
Excercise. Everbody's got something different they do for this one. I prefer running. I started running 4 miles a day out in the country. By the end I did 5 easily and pretty much sprinted the last mile. You'll love how you feel after you've done this stuff for a month or so.. Anything thats an aerobic excercise that elevates your heart level will do the trick. I made a audio tape of me calling out an excercise I do in my living room which I'll explain more at the bottom of this post. Whatever floats your boat really as long as you feel dang tired when your done. NOTE: Weight-lifting is not a good excercise for caloric usage, It's extremely important and I lifted this summer too but it will not help to expend calories. So basically:
1.)Find an excercise that works for you
2.)Do it consistently

If you want that fighting workout Pm me. It's a great workout and it's excellent fight training to. Good luck with your weight loss program, hope this was of some help.
Eager_Neophyte

[TerryV]

Running is the magic for a lot of fighters, I am 6'3 and my normal fight was 165 but with running I was able to get it down to 156 and some times 147. There was a amateur boxer who I cant recall name, any how he was 6'3 and 139. He said he found that he could eat anything he wanted, as long as he ran 10miles a day. He did pretty good in the amateurs, was ranked #1 for a long time. Wish I could think of his name.

When I say running I am talking about those nice steady Calorie burning runs where you can just talk while jogging. Another idea if that kind of running is to much for you, do like Eager mentioned above and find some other aerobic exercise, jumping rope, stationary bike, but just remember the target time frame on this will be anything over 45mins to get the results you want.