NosureImthereyet- Журнал, 22 фев 23

I assuming since you’re here, you’re tracking calories…how do you measure portions? If it’s by volume rather than weight, that can be a problem, as volume can be quite inaccurate. Do you eat at restaurants often? That’s another common culprit, as nutritional info can be very inaccurate depending on the different cooks, servers, etc. If your primary exercise modality is cardio, that can also be a cause. What do you macros look like? How much protein do you consume daily? A good target for fat loss is 0.7+ grams per pound of bodyweight. Protein A recent study came out that shows a high protein diet caused obese patients to lose more fat, improve blood lipids, and improve blood sugar more than calorie restriction alone. “After a sixty day intervention with 135 obese subjects, a high protein diet improved weight, lipids, and blood glucose more than intermittent fasting or calorie restriction” How is your sleep and/or stress? Lack of good sleep consistently will inhibit progress, as will high stress… 

You might want to do a mini bulk to kick start your metabolism. 1200cals is very low. I know it seems counterintuitive but that low will put your body into starvation mode and hold onto fat. Just my two cents. 

That is not quite accurate. “ Metabolic damage and starvation mode are mostly bogeymen. Your metabolism may slow down as you lose weight (or may not), but if you know what you’re doing, the effects will be negligible and quickly reversed once you stop dieting.” Further reading of the article, if interested: https://legionathletics.com/metabolic-damage/ 

@cneuman: If you’re interested in what I think: I would forget about trying to hit specific fat and carb ratios. Studies show that when calories and protein are controlled for, a low fat, high carb diet produces similar results to a high fat low carb diet. What does this tell us? That while it is important to consume both fats and carbs (don’t listen to those keto people), the ratio we consume them at doesn’t really impact progress. What’s important to focus on is your calorie budget and your protein target. A simple formula for this is to aim for 1 gram of protein per cm of height, and 8-12 calories per Lb of your bodyweight. (Start with 12, be consistent for a week or two, then adjust as necessary based on results) How do we achieve this? For me, the easiest place to start is with meal planning. That way I’m not at dinner, well below my protein target, but at the end of my calorie budget. If I plan ahead, it is much easier to hit those targets. Also, if you’re having a tough time hitting that protein target, being sure to front load as much as you can in your day can be helpful. As for your training, I would suggest always starting with strength training first. A quick 5 minute cardio warmup is ok, but I wouldn’t do much more than before lifting. When it comes to lifting, your program should cycle between various rep ranges, about every 3-6 weeks and could look something like: choose a weight that will allow you to perform max: 1-4 reps per set (heavy phase), 5-10 reps per set (medium phase), 10-15 reps (lighter phase). Anything beyond about 18 reps in a given exercise, changes that exercise from a strength workout to an endurance workout, which also has benefits, but is not particularly effective for your goal. It would be best to follow a proven program, however, if you want to do your own thing, it should at the minimum contain: a horizontal push and pull, a vertical push and pull, a knee flexion, and a Hinge exercise. Do at least 1 exercise per movement per day on your strength training days. If possible, save cardio for non resistance training days. If not possible, always AFTER strength training. That is the basic formula. If you have any other questions, feel free to ask. Best of luck.  

https://m.youtube.com/watch?v=QaCb8bwzVFM  

Thank you for your input, I'll try some of those suggestions. Thanks for the support. 

Thank you for your input, I'll try some of those suggestions. Thanks for the support.