As per previous post, started on Keto diet which has helped me. There is a big loss ( water I believe ), and now I am on a stable line of 3kg/month. ( I am 95.5 kg now ). Is that good ? I was preferring 4kg or more ( too much ) 

 

Assuming 4 kg is ok, what can I do better? I have been told less swimming and more weights, but I have bad knees and back, so there will be limits with weights. 

 

What kind of weight training do you recommend. I can look it up on youtube and try it. Assume bigger muscles will burn more, it calves, thighs ?

Need to improve back too

 

Will probably change, ie 3 days per week swim, and 2 or 3 weight train. ?

 

I swim 1000m ( 30 mins ) - enough, or need to go up to 1500m ?

 

Thanks.

 

So far down about 12kg, but feel I have about 10kg or more to go 

What height are you?

Swimming is good exercise for really unhealthy people that can't carry their own weight.

Walking takes too long to get weight off, weights hurts your back (if you're not really fit)

If you're in Bangkok there aren't any mountains, so maybe flights of stairs in an apartment block would work.

Try  500m rise walking per day would.

We all want more (me included) but if you can do 3 kg per month every month its great. 4 kg would be even better but 3 is good already. The closer you come to your goal weight the harder it will become.

 

As for weight training its more for preserving muscle while on a diet, you want to lose fat not muscle because weight loss is not what your after your after fat loss. 

Exercise for weight loss is possible but in general not worth it (does not amount to much diet is more important). But exercise to keep your muscles and to help a bit is great.  For weight lifting you use compound exercises that incorporate more muscles and yes training your legs will burn more then training your biceps.

 

I would just accept the 3 kg and would do some weightlifting just to make sure you don't lose any muscle. As for what training program try to look for a full body program. 

Forget the scales and see how our clothes fit, lot get caught up in the actual weight....exercise? its a dirty word if your not into it, can you do it for ever? most cant, me im lazy but i like to walk, when i work its active thats enough.

 

Keto is fine and many claim rapid weight loss are your macros right? do you cheat? if your sticking to it you will have your moments of stalling then turboing off...dont sweat it its no big deal just stick to it...

Cheers and thanks .... makes me feel a bit better 3 kg/mo is not terrible. 

 

Height - 184cm

 

Walking not really good for me, knees dont like long walks, an with a sore foot ( plantar fasciitis ) , walking not an option and climbing stairs not good for the time being.

 

Dr wants me to do weights on my thighs to support my knees better, and exercise core muscles in back 

 

Alex.... I am 100% complaint - a few percent off but fat is between 70-75%, carbs below 5%. Your totally right, I get plateaus which annoy me, and 5 to 7  days later the weight just zips off.  On plateaus, sometimes I take a veto break and eat carbs / sugar etc to 2 days 

 

 

 

18 minutes ago, AlexRRR said:

Forget the scales and see how our clothes fit, lot get caught up in the actual weight....exercise? its a dirty word if your not into it, can you do it for ever? most cant, me im lazy but i like to walk, when i work its active thats enough.

 

Keto is fine and many claim rapid weight loss are your macros right? do you cheat? if your sticking to it you will have your moments of stalling then turboing off...dont sweat it its no big deal just stick to it...

I get that, i should actually I know about it look in the mirror but I still like numbers. Though your right actual weight is not so important but its easier to read a pair of scales then do a good visual inspection of your body and see if you gained or lost a kg. 

 

Recently I went up in weight because I added more salt to my diet.. only water.. but still messes up with your weight, visual inspections are better but less precise.

14 minutes ago, skippybangkok said:

Cheers and thanks .... makes me feel a bit better 3 kg/mo is not terrible. 

 

Height - 184cm

 

Walking not really good for me, knees dont like long walks, an with a sore foot ( plantar fasciitis ) , walking not an option and climbing stairs not good for the time being.

 

Dr wants me to do weights on my thighs to support my knees better, and exercise core muscles in back 

 

Alex.... I am 100% complaint - a few percent off but fat is between 70-75%, carbs below 5%. Your totally right, I get plateaus which annoy me, and 5 to 7  days later the weight just zips off.  On plateaus, sometimes I take a veto break and eat carbs / sugar etc to 2 days 

 

 

 

I saw weight loss too after a break of diet.. too long on a diet stresses the body and then it can hold on to water. The water then gets ejected released after the stress is gone. That is at least the explanation of one person. 

 

 

12 minutes ago, robblok said:

I get that, i should actually I know about it look in the mirror but I still like numbers. Though your right actual weight is not so important but its easier to read a pair of scales then do a good visual inspection of your body and see if you gained or lost a kg. 

 

Recently I went up in weight because I added more salt to my diet.. only water.. but still messes up with your weight, visual inspections are better but less precise.

 

You wont like the scales if you begin doing weights and strength exercise's well known fact muscles equals weight, like i said let your tell clothes dictate your progress...

Just now, AlexRRR said:

 

You wont like the scales if you begin doing weights and strength exercise's well known fact muscles equals weight, like i said let your tell clothes dictate your progress...

I know that.. though at my level I don't gain that much muscle per year anymore. I am lucky if its 2 kg a year. The thing is just that i like to know where I am going and you won't see much changes in 2 weeks but its useful to know if you got it all right.  

 

But I am not disputing what your saying just saying its hard to see (within a few weeks) if your going the right way. 

If I were you I'd accept the 3 kg/month, even accept it if it slows to around 2 (remember that with exercise you are building muscle).

 

Overly rapid weight loss will lead to loose sagging skin. It is also more likely to be regained than a gradual loss.

Skippy, I agree with Robblok and Sheryl.  Be patient! A little weight loss per month, every month will soon see your weight down at an acceptable/target level.  If you try to 'push things' too fast, either by over-exercising or by eating a minimal diet, then I think your determination to lose weight will suffer from the hunger pangs or aching muscles.  

 

Slowly, slowly is the best way to achieve your goals.

54 minutes ago, simon43 said:

Skippy, I agree with Robblok and Sheryl.  Be patient! A little weight loss per month, every month will soon see your weight down at an acceptable/target level.  If you try to 'push things' too fast, either by over-exercising or by eating a minimal diet, then I think your determination to lose weight will suffer from the hunger pangs or aching muscles.  

 

Slowly, slowly is the best way to achieve your goals.

 

Thanks everyone above...  will learn to be happy with 3kg/mo, but will still do some leg / back muscle stuff as I need it. 

 

Good thing on Keto ( the only good thing for me) is that you dont feel hungry. I am amazed on the Carb breaks how quickly I get hungry again