Wedding 2 months away!

[rayray1]

I am 27yo, 5'9 185 former college hockey player who has not been too active the last couple years. I have my brother's wedding to attend in a couple months and want to rededicate myself to getting back in shape. I would like to lose 10-15lbs of fat in the process.

I currently do 40min of cardio twice a week and I my hockey league starts in June (currently no weight training). I would like to return to weight-training and cardio exercises. I am not looking to enter any bodybuilding competitions but get back to an elite training level.

Any tips on trainging and diet would be very appreciated.

 

[Synpax]

Longer cardio sessions. At least an hour.

Biggest difference can be made in diet - 70% of the game for BBers, even more for non-BBers.

 

[jeepboi]

Diet and more cardio just like synpax said

 

[Tom Treutlein]

Longer cardio sessions will just waste more time. Start utilizing some form of interval training twice a week. Sprints work wonders. The only thing that matters in terms of weight loss or weight gain is the calories. You need a negative energy balance. It's simple math. Calories in < Calories out = Weight Loss. What that means, is that you need to put out (use) more calories than you take in over the course of a given day.

Weighing 185, you'll want to divide your weight by 2.2. This will give you your weight in kilograms. From this number (84) you'll want to multiply 24. 84 x 24 = 2016. That's your BMR. Now you have to determine your own activity factor. I'd say 1.2-1.3 would suffice, but if you're much more active (construction work), or you have a very quick metabolism, this number should be increased. In any case, 1.25 x 2016 = 2520 calories. That would let you maintain your bodyweight. Shave off 500-600 calories, and you'll lose weight. Keep an eye on the scale, and the mirror. Aim for 1900-2000 calories. You should be fine.

 

[brownin_23]

Get some Xenadrine and do an hour of cardio.

 

[stfuhr]

You may want to check out the cardo forum. HIIT has worked for many, and has given me better results than the long moderate cardio. Best of luck.