ok so i have read numerous sites and all say that before i try to tone up and gain muscle i should lose the fat......sooooo wth lol. how much would i need to lose? 3 years ago i weighed 105, and while i was thin, i still had no tone.....however i also had very little fat. so should i try to lose the fat first? or just go right into toning up and cardio? i should just take a pic and post it so i can get opinions of what i 'should' be doing, but thats a bit embarrassing lol. so at 120 pounds of pure fat and blubber, whats the best thing i could do? change my eat habits is a MUST, im a soda freak and drink about 10 glasses a day (theres 1000 calories alone lol of bad stuff), not to mention almost everything i eat is pasts and fatty sauces and hamburger, i rarely eat breakfast (did today as it is the start of my attempt to have a healthier life-style)....but i already caved and had a glass of soda :(.


oh also, does caffien have a negative affect on wieght loss at all?

:O holy wow, one glass of soda upped my calorie intake THAT much? i never knew how much calories and carbs were in soda and i drink ALOT of it lol

ok so i have read numerous sites and all say that before i try to tone up and gain muscle i should lose the fat......sooooo wth lol. how much would i need to lose? 3 years ago i weighed 105, and while i was thin, i still had no tone.....however i also had very little fat. so should i try to lose the fat first? or just go right into toning up and cardio? i should just take a pic and post it so i can get opinions of what i 'should' be doing, but thats a bit embarrassing lol.

It took me a few weeks before I plucked up the courage to post my pictures (http://forums.johnstonefitness.com/showthread.php?threadid=2693) :d_redface

... so at 120 pounds of pure fat and blubber, whats the best thing i could do? change my eat habits is a MUST, im a soda freak and drink about 10 glasses a day (theres 1000 calories alone lol of bad stuff), not to mention almost everything i eat is pasts and fatty sauces and hamburger, i rarely eat breakfast (did today as it is the start of my attempt to have a healthier life-style)....but i already caved and had a glass of soda :(.


oh also, does caffien have a negative affect on wieght loss at all?

As a lazy bloke who hasn't really exercised for yeurs, I've gone for the same sort of thing that John did. A mix of:

Cardio - to lose the fat
Weights - to build the muscles
Eating properly - to help both of the above

It's worth a look at the picture forums to see how others are doing or have done. I find them quite inspiring and you might find somebody there who has the sort of body you have now, or the sort you'd like to aim for. If they can do it, so can you :)

You can start by just thinking about what you want to do, and take it by steps if it appears too daunting. I'd suggest trying to replace your soda intake with water. The soda is just helping you pile on the fat and it's good to get into drinking plenty of water. It'll be difficult, but it'll push you in the right direction and probably start you thinking about the rest of your diet.

Then maybe start some cardio. Once you've got into that you'll start to feel better and lose a few pounds and this will spur you on.

Then think about a weight training routine. You don't have to go mad, but I found that just playing around with trying some free weights made me feel great. I did a good workout yesterday and feel fabulous, if a bit achey today. I feel like I walk taller and feel more confident, and these feelings just add to my resolution not to revert back to my bad ways.

Good luck whatever you do :tu:

thanks! i appreciate the response. i know you guys probably get alot of the same questions over and over again on a daily basis. i am going to take my pic and post it shortly, why not, we are all here for the same purpose :)

oh also, does caffien have a negative affect on wieght loss at all?

I'd also be interested in an answer to that. I tend to drink a fairly large mug or two each day (although with next to no milk, and no sugar).

I dont drink milk or sugar in mine either but i like it strong and black *sigh* anyone care to enlighten us on the effects of caffiene and weight-loss? :D

I dont drink milk or sugar in mine either but i like it strong and black *sigh* anyone care to enlighten us on the effects of caffiene and weight-loss? :D It's known to increase weight loss. It's also a diuretic. Lookup what the "ECA" stack is made out of. Bodybuilding.com has at least one article about that stuff.

I avoid it because it's addictive as all hell and something I just don't need to deal with: another dependency. That's my $0.02

I also read that coffee can help increase weight loss something like an extra 70 calories per day, having said that, i have not had a cup in 6 weeks, (was at least 5 cups a day) my skin is clearer, teeth are whiter (yes i brushed twice a day), and i have more energy. Water Water Water.

thanks! i hope that i will start to feel better soon lol. cutting out caffiene is killing my head so im 'weaning' myself now. i cant wait to feel good!

I also read that coffee can help increase weight loss something like an extra 70 calories per day, having said that, i have not had a cup in 6 weeks, (was at least 5 cups a day) my skin is clearer, teeth are whiter (yes i brushed twice a day), and i have more energy. Water Water Water.

I read up on this, as I love strong black coffee and wanted to know. Here's one opinion, no doubt others exist :d_smile:

Three theories about caffeine from Anita Bean's 'Complete Guide To Strength Training - note that she isn't advocating these but merely putting them forward:



1. In doses above 5mg/kg (350mg for a 70kg person) caffeine increases fat burning while sparing glycogen. It does this by stimulating adrenaline production, which in turn speeds up the release of fatty acids from fat cells into the blood stream. Therefore taking caffeine before exercise may encourage the muscles to use more fat and less glycogen, and hence postpone fatigues

2. Caffeine is a stimulant and has a direct effect on muscle contraction. It does this by stimulating the release of calcium from its storage sites in the muscle cells, enabling calcium to stimulate muscle contraction more effectively. This could increase strength and power output.

3. Caffeine stimulates the central nervous system and therefore works at a psychogical level. In may increase concentration, mask your perception of fatigue and increase your motivation to work hard.

But...

Caffeine is also a diurectic, and therefore you should drink more water if you've dosed-up.


A cup of coffee contains 50-100mg caffeine, energy drinks tend to be at about 100mg per 330ml can, and Colas about 50mg.

Looks like I can continue drinking the coffee. I'm not going to drink four cups before I work out, though!

HTH!