2 hours each day of cardio and weights at the gym - will I lose weight fast?

Question

Yeah I know muscle weighs more than fat lol What I should have said is will I lose a lot of fat haha oh and yes my diet is relatively healthy.....about 80% healthy haha

Answer 1

depends if you have a healthy diet, also, you will lose weight but it will be slow, dont worry as muscle puts weight on not off, but muscle is a good weight not bad like fat

Answer 2

Unfortunately no. You will not lose weight fast, simply put you're overexercising. If you go over 1 hour your body goes into a catabolic state and you will start to lose muscle which in turn will make it a lot harder to lose weight.

I suggest that you do weight-training on Monday, Wednesday and Friday for between 45-60min per session. Exercises include:

Shoulders: Military Press, Hang Clean and Press, Arnold Press

Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl

Legs: Barbell Squat, Deadlift, Lunges

Back: Chin-Up, Pull-Down, Deadlift, Row

Chest: Push-Up, Dips, Bench Press

Start off with 4 sets of 12 reps and over the coming months increase the weights. Over time you'll build muscle and make it EASIER to lose the fat.

With respect to cardio you should do HIIT (High Intensity Interval Training). HIIT is far superior than regular cardio because it elevates your resting metabolic rate. That means you'll lose fat not only when you exercise but also for a whole 24 hours after you work out. Regular cardio only allows you to burn fat while you exercise.

An example: You walk for 2min followed by 30sec sprint (as fast as you can run). This becomes 1 cycle, complete 3 more for a total of 4 cycles. Every week after that increase by 1 cycle until you reach the 8th week, 8 cycles and 20min long. After that don't increase the number of cycles.

You should also eat 4-6 smaller meals rather than 3 large meals. You'll concentrate better and feel better too. You need to increase the intake of protein. Drink plenty of water and get plenty of rest, 8 hours at least.

I know this is long but this is the complete package.

Well make it at least 6 hours.

As for pushups, pullups and chinups just do as many as you can. Most people can only do 1 pullup, chinups are easier than pullups.

BTW I go to Southbank TAFE, which TAFE do you go to?

Hope this helps :)