Sill gaining weight

[aleeshaann]

I need advise for losing weight. Here is situation: All life I was super tiny while eating pretty much anything and not really going out of way to exercise. I was decently active, but I never worried about it much. For the last 2 years I have been steadily gaining weight. In 2 years I went from weighing 100 lbs to 140 lbs. For the past couple months I've been eating healthy and and exercising here and there, but I'm still gaining weight. I'd like to lose 25 lbs to be at 115. I have a gym membership, but I'm not sure what to do when I'm there. I've heard that cardio is best for losing weight, but I've also heard that weight training is better for losing weight and toning as well. Any advise for workouts would be so much appreciated. I've looked through a couple other posts in this forum and I think I may not be eating enough as well. I am a network technician, so when I'm not sitting at a desk at work im driving from place to place to do job so I don't always have access to a full meal during the day. diet usually consists of granola and fruit for breakfast, as well as a coffee. I drink one coffee a day. I snack on a fiber bar until lunch (I have also not been having regular bowel movements lately and feel super bloated almost every day). Then for lunch I have a fruit cup and a v8 drink. I'm trying to drink more water, but I struggle to drink it as much as I should. For dinner I have a full meal, never anything crazy healthy, but never anything super bad for you either. If anyone has tips for eating more on the go and workout tips I would appreciate it!

[Boss Man]

Hi Alex, good to speak to you.

Here are some options you can use, like oat granola's, ham, turkey, beef, pork and chicken from a packet, low fat cheese, nuts, peanuts, fruits including tomatoes and cucumber, vegetables including pineapple, raw carrot and celery sticks, pre-boiled eggs, pre-cooked chicken breast and low fat yoghurt, nuts and peanuts, bread, sandwiches.

Some of those represent partial snacks and some represent full ones, but you'll probably be able to work out which are which.

These things will help you when you out and about or at your desk.

If you're at work you can also have microwave soups, baked beans and rice dishes.

As for the training, have you actually been using the gym yet or not and if you have, what were you doing?

[aleeshaann]

Thanks for the suggestions! I have not been going to the gym yet. I kind of feel overwhelmed there, not knowing where to start.

[Boss Man]

This might work for you and it's something I've posted before now.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bench press, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

As for what you lift, go for the second smallest dumbbells on bench press, lunges and squats, the smallest dumbbells on shrugs and the smallest barbell on bent over rows and deadlifts

This is how your schedule could look per week

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.

Maybe that will help you.

You should be able to increase what you lift a little bit every 2 weeks, until eventually you're hitting your limits after around 6 weeks and then it's a case of being adapted and ready to keep going close to failure on your weights.

[FHMatch]

A combination of cardio and weights tends to work best for most people. Also, it seems like you may not be eating enough (as you assume.) Try to add some more protein if you can (nuts, seeds, etc.) and eat more throughout the day instead of eating a little during the day and a larger meal at night. Keep some healthy snacks at your desk if possible.

[adrianmurray96]

Nice! thanks fmMatch