My daily weight loss routine
by dailymuscle on November 21, 2005
Currently on a weight loss cycle, here’s my daily routine on a Monday to Friday. On weekends, it’s a bit more relaxed.
0700 - Rise and shine
0830 - 30 minutes of cardio at the gym (on an empty stomach)
1000 - Breakfast
1400 - Lunch
1800 - Pre-workout meal
1900 - Weight training at the gym*
2000 - 15 mins cardio**
2015 - Post-workout protein shake
2100 - Dinner
0000 - Sleep
*Weight training only on Mon, Tues, Thurs, Fri
**Evening cardio on alternate days only
Of course, it does not look like much, in fact, it doesnt even look that intense. Perhaps it will make more sense once I elaborate what it is I’m eating for breakfast, lunch and dinner. After all, nutrition plays the greatest role in any safe and effective weight loss plan, and that’s where my secret lies. I’ve stuck to this routine for almost 2 weeks now, and there are already VISIBLE results!
Read also:
- 7 Virtues for Successful Weight Loss – A Guide for Daily Living
- Daily Routine - 12th Dec 05
- Daily Routine - 7th Dec 05
{ 13 comments… read them below or add one }
hhmmm….u no need to work wan arr?
You know.. i JUST KNEW you were gonna ask me that!! Doink.
hahah…its true wat….=P
lol.. i had the same question when i read thru the entry.
Maybe it will help if you realise that I actually have my breakfast at the office (I bring my own). Same goes for lunch, and other meals. I dont strictly follow lunch times at work, etc. :D
Makes more sense now?
hmmm…after u wake up rise n shine then cardio at the gym on an empty stomach…empty stomach? really din eat anything at all after wake up ah? drink water or not? if hungry still can do cardio oh? -.-? heeee…
Yeah.. empty stomach. The logic behind it is that when you’re on an empty stomach, your body is forced to tap onto bodyfat for fuel because most of your carbohydrate stores would have been depleted as you slept throughout the night.
There are many who say that this is nonsense, but then, there are many who swear by its effectiveness. I do this when I want to lose fat.. and I find it works better for me. I make it a point to drink lotsa water about an 30 mins before I begin to ensure Im well hydrated. However, do use common sense. If you feel dizzy, weak, etc.. then please don’t carry on.
Just a question. Won’t we burn away muscle if we workout on an empty stomach? I’m concerned with this.
Thanis: There’s always been a debate about strategies to maximise fat burning. With this, its no surprise that you’re concerned. For me personally, I see better results in fatloss when I do my cardio in the mornings on an empty stomach. Also, let me point out that I’m not engaging in any weight training activity, but only a moderately intense cardio session (plus, I rarely exceed 40 minutes per session).
See this writeup I came across:
Is it bad to workout on an empty stomach?
Also see my previous writeup Cardio - Tap Into Your Fat Stores and Start Burning Some Fat!
There are some people who may prefer the feeling and see better results with a small meal in the mornings before their workout. So my recommendation to you.. is to try and see what works best for you.
I see that you eat quite a lot of meal. Experts said if want to lose weight, it’s more advisable to eat 5 small meals a day rather than 3 meals. So I assume that you are doing the same? 5 small meals? Then, after you have your protein shake, you still have dinner ah? like that you won’t gain weight meh? I’m really scare of this kind of things lah, coz I have already had a chubby face, so people will think that I’m fat without even looking at my body first!!! not fair!!
Mary Jane: Yes I do. In fact, this post is really old - I’m now eating up to 7 meals a day. You must bear in mind that the trick lies in your portion size. It does not mean you eat the same amounts per meal 7 times a day. You’ll definitely consume more calories than required if you do this. For example, one of my meals today is : A handful of almonds + my protein shake and some plain yoghurt. It’s not much, but it will hold me for a couple of hours, then I get to eat again. :)
I’ve seen more progress in terms of reduced bodyfat once I moved up to 7 meals per day. This happens because I’m taking advantage of the body’s thermic effect of food* (your body raises its metabolism to digest the food), thus increasing your daily calorie intake. Most people find it tricky to consume so many meals because of timing, uncertainty, and the fact that we’re not used to eating that many meals per day. Our eating habits today (3 square meals) is a result of lifestyle adaptation over many years - we work from 9 to 5, and have adapted to plan our meals around that timing, but it doesn’t mean it’s better for our body.
Reference:
*American College of Sports Medicine FIT Society Page (Quartely Publication - Fall 2004)
I could email some in depth documents to you that discuss these and other aspects of eating/nutrition from the ACSM. Just shoot me a mail if you’d like to read it - author[at]dailymuscle.com
P.S - I still owe you a reply on your previous mail. Will do so soon… been busy with studies & work.
oh…didn’t realise it was THAT long ago ah…hehehe….wow..u study and work also? really busy then? how do u manage to juggle between this two and also workout? plus social leh? hehehe…it’s alright. Just take your time to do whatever stuffs that you owe me. So pai seh..this article is sooooo long time dy…..
“This Famous TV Doctor has Discovered Once
and for All the “Top Secret Fat Loss Secret”
Other Doctors Refuses to Tell You About!” …
… And now she’s just going to give you
her secret! …
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