Hi,
I am a 33 year old male, I have hit an all time high weight at 17.9 stone, I am 6Ƈ so clearly this is too much.
I pretty much know about what Im going to do for food, cut out the junk, stop the snacks, no late night eating, loads of fresh fruit and vegetables, grilled lean chicken and so on.
I have just been given free use of a leisure facility from work, it has limited equipment, a jogging machine, cross trainer, swimming pool, steam room and sauna.
What is the best to use to help with weight loss, would the order i do things in make any difference? Jog, Cross, Swim then sauna and steam? Does a sauna and steam room help with weight loss or is that a myth?
Ok, and a final question - sometimes I will have to use the facility VERY early in the morning before work, eg, maybe in there at 05:30am - whats good to eat before going in? Something light, but that would keep me going and give me a boost before I start excercise?

Eat healthy and stay away from foods that contain sugar , trans and saturated fats. Instead of having three meals a day , have six small ones each with a portion of a protein source such as : chicken , poultry , turkey, lean beef , lean pork , eggs, shrimp , lobster , lamb or fish. Accompany them with a portion of fruits or veggies and a portion grains such as whole rice, whole oats and brown rice. Have a portion of each category (protein, veggies, grain) in every meal , a portion is about the size of a deck of cards. Also try doing a workout such as this one : http://www.youtube.com/watch?v=ZslnSxzhJ... at least two days per week , when you do these exercises try doing them with a slow momentum , for example , 10 seconds up and 10 seconds down , this way you will stimulate better your muscle fibers and better develop lean muscle which will burn stored body fat. Make sure you rest well between workout days so your body can recover and not breakdown tissue. Get plenty of water daily. You can also do some type of cardio activity on your off days if you enjoy them , just dont overdo them , everything in moderation , cardio activities include cycling , swimming , jogging , rope jumping, yoga or hiking. But remember , do them for fun and in moderation. The reason is that by just doing strenght training like the routine i gave you , the muscles go through a recovery process which uses up a lot of calories in order to repair the tissue that was teared during exercise. This is why resting is very important when working out , toning and losing weight. If you workout in the morning , then exercise an hour after you had breakfast. Then after you finish working out i recommend you give your body a protein bar as a snack , then an hour afterwards have one of the six small meals. Make sure that when you buy protein bars they are low in carbs and low in sugar and that they have plenty of protein , at least 30 grams.

Hi there
Good luck - Im 36 and on a similar routine.
ok for me...
1) sauna and steam are ok but don't do too much - you tend to lose a lot of water.
2) its important to keep hydrated. drink slowly though.
3) bananas as a pre-workout snack work for me - they are rapidly converted to energy and taste good. peanuts are v good but avoid dry roasted, go for unsalted if necessary and again - not too many of them.
4) i'd also advise to make as much use of the swimming pool as you can - its a great exercise.