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Hi guys,
I am 24 male and weigh about 81 kgs currently. In morning, I go walking for about 2 kms. and then jog around 1.5 kms. and again get back walking the same distance. I rest in the afternoon and hit the gym in evening, where I work out really hard until I get fully drenched in my sweat. It's been 3 days am following this routine. Besides being so tired, I am unable to get a sound sleep during night because of the muscles aching and joints pain. Do i have a correct schedule or am working out beyond my capacity. I really wanna get rid of my extra weight and ugly belly. I have read articles on internet that sweating melts your fats and I can see that I sweat at a faster rate when I work out and that's what is inspiring me. Please check my problem and alter my schedule if necessary.
If you have such pain that you can't sleep, especially in your joints, you are probably working out too hard in this new routine. It could be too much weight, too many sets, not enough recovery time between sets or between workouts of specific body parts. It could also be too high of an intensity, mis-handling free weights, and/or poor form.
Go slowly on reducing your weight and ugly belly; then you can keep the weight off. Think long term: do you ant arthritic knees at fifty?
The articles about sweat melting fats sound like Internet folklore. I'm not saying it's not true, but it deserves skepticism. There doesn't seem to be any bioscience that supports this idea.
You might try working in the gym in the mornings for two weeks, then in the afternoon for the same amount of time then see how you sleep. If you are pumped full of adrenaline just before bed time, you won't sleep.
Last, what kind of warm up and cool down routines do you use? Do you stretch?
Sweating doesn't melt fat. It reduces water, that's all. If you go into a sauna and sweat, you won't lose fat. No matter how much weight you lose through sweat, it will all go back on again as soon as you have a drink of water.
Exercise intense enough to produce sweat is a different matter. If you are burning calories, you will get fitter and lose fat, but it takes a lot of effort. Walking for an hour burns about 300 calories, the same as in one bagel. So if you walk for an hour, then have a bagel afterwards, there will be no change in weight, though you might be slightly fitter.
Three days is not enough to see any change. Real fat loss is measured in weeks and months, not days.
If you have suddenly exercising after doing nothing, you can expect to feel sore. That's normal. Real pain, however, is a sign you are pushing too hard. Take plenty of fish oil to help your joints.
Diet is the biggest single factor in losing fat, particularly belly fat. What are you eating?
thanks Eileen.
Now am working out in the evening time for a couple of hours. I try not to skip my daily work out at the gym, if I miss a day or so..I make sure that I get going every alternate day. I am going slowly now with every set and exercise scheduled. I am 5' 7" have broad shoulders.. a day back i got compliments from friends saying that I am looking fit than fat ( a month back before vacations) even i can see a daily progress apparent its giving shape to my lose body..I take lemonade with me at the gym, thats coz my granny told me to have it she says that plays a major role in reducing fat at a faster rate. I have a slight cut off in my diet as well. but when i feel like having my fav. stuff like french fries, a burger or a sweet i do take it and work out against it.
Don't take lemonade to the gym. Lemon in water has a small helpful effect in that it tends to reduce a sweet tooth. Taking anything with sugar in it while exercising will tend to turn off fat burning hormones until the sugar is used up. If you are running marathons, that won't matter, but if your aim is fat loss, keep the sugary drinks to a minimum. You can't go wrong with water.
A burger can work in a fat loss diet, as the protein is valuable. Eat it with a big salad and you have a decent enough meal. French fries however are loaded with transfats and it's pretty much impossible to make a case for them in your diet. There are studies which show a strong correlation between French fries and diabetes and obesity.
In the gym, hit the weights. Compound lifts like squat, deadlift, bench press, pull-ups, dips, military press etc are tough, but they'll give the best results.
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