>>35706618 Cardio burns calories, but the amount of calories you burn by simply existing is far greater.
My suggestion: take care of your diet. Maintain it for a few months. Then two things will happen: > You will be completely used to your diet and able to keep it for a longer period of time with less effort > You will be at a healthier weight, so you'll not lose your legs doing cardio
Weight loss is all about diet. Literally. Even with exercise added on top, you have to maintain the diet that still results in weight loss.
Exercise does allow you to get thinner faster, assuming you don't eat any more because of it. (Some retards go "oh, I ran 5 minutes today, I deserve this 500kcal candy bar")
>>35706647 realistically your 1500k diet is probably overkill from the getgo, you can only lose so much weight on a deficit, with your current shit you should really be on a 1700k diet to loose 1lb weekly, and if u wanna hit 1.25lbs a weak you should hit a intermediate fasting diet ( eating twice a day ie. eat a 700k meal at 1pm if you wake up at 7am and eat again a 1k meal at 9pm, drink coffee and soda water in the mornings and along on your fasting and do weight training at least 3 times a week but not more than 4.
Kid I said weight training, I didn't even say go heavy, all you have to do is move around, doing weight training on a deficit will allow you to retain most of your muscle mass while your body undergoes catabolism, you know what go read the sticky.
>>35706799 You will get hungry and at some point you will lose muscles. At that height and weight your bmr is pretty high. At around 2500. If you do things it increases to around 3000. Pic related is me. I didn't do any real cardio (only elliptical and stationary bike) until I was 100kg and it still went ok, just lifting. Even 2k is kinda low but I am autistic and it seemed a nice number. Lost 1kg per week with a huge 5kg first 2 weeks. Probably water.
>>35706799 >>35706830 also start lifting. Now it's the best time to lift. You will gain strength and muscle while loosing fat cause you are a noob. Focus on lifting. No need to do deadlifts if you don't want but at least squat. You will also look better
>>35706908 >>35706563 Eat 2400 calories a day 30% Protein 30% Fat 40% Carbs Use this: https://www.eatthismuch.com/ (Just to keep things simple)
Work out 3 times a week, preferably non-consecutive. M-W-F--M-W-F-- or any iteration that suits you.
Perform cardio at a low intensity for a lengthy period. (Low Intensity Steady State Cardio) (Optimal for Fat loss) (Elevated heart-rate and sweating but not extreme exertion, something you can maintain for 45-60 minutes) Split this up with some HIIT (High Intensity Interval Training) once a week or so.
Perform a basic lifting regime, they're literally everywhere. No body building shit, you need some strength and experience.
Personally, I do cardio after lifting. It's always been easier that way. Switch it around yourself. Find what suits you.
if you want to do a large deficit then do lyle mcdonald's rapid fat loss diet. I did it for 5 weeks and lost roughly 10kg. I wasn't particularly hungry either. strength went down a bit, but I'm working my way up again at the moment.
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