workout Advice needed please !!!

Iluvparis · Post by **Iluvparis** » Mon Jul 28, 2008 4:53 pm

I'm a female 40yrs... 5ft 5inch.. 170pds.. goal is im trying to lose .. Can someone please tell me what was I doing wrong? Everytime i diet and exercise I manage to lose weight nicely but im always fat... I had lost weight got down to 135pds but i was a smaller fat person.. i wasnt toned @ all..I got discouraged and gained all weight back..

Why am i able to lose weight but not have muscle... Any suggestions on a workout program..

Thank you
stacey

swanso5 · Post by **swanso5** » Mon Jul 28, 2008 5:28 pm

without knowing much i'd say your doing too much low intensity long duration cardio and not meating anywhere near enough food

what resistance/wt stuff have you done before and post your diet plan too

Iluvparis · Post by **Iluvparis** » Mon Jul 28, 2008 5:47 pm

I was doing a full body routine using the weight(machine) 3 days a week.. 3sets of 10reps.. 30pds
Then i was doing cardio 5 days a week with hand weights on the treadmill 60min.. To be honest I wasnt hungry enough to eat every 3-4 hrs. I ate proteins twice a day ..and i dont drink milk or eat yogurts.. @ one time i even followed weight watchers..

thank you so much Swanso5 I feel so bad i invested in a full gym and treadmill in basement but cant take advantage of it cause i dont like own results

littleshelly · Post by **littleshelly** » Mon Jul 28, 2008 7:01 pm

What are you doing on the treadmill. What are you eating?
This forum and the members have helped me a great deal. I have been eating right for quite some time. Have you heard of clean eating? If not look it up. I could not get rid of love handles until I started eating clean and started a more intense cardio workout. I recently added sprinting to workout and am already seeing a difference. Do you do squats, lunges, push-ups, leg and ab work, stretching? Do you use free weights?

Iluvparis · Post by **Iluvparis** » Mon Jul 28, 2008 7:16 pm

what i did was purchased a hoist gym.. on that i would do legs, back, chest lifting 30pds 3 sets of 10 reps.. 3 days a week then i would do the treadmill for 45 min to hr 5 days a week walkin holding hand weights.. As far as eating

example

breakfast i would eat 2 eggs
lunch chicken wrap
dinner turkey spaghetti with salad..

I lost weight but didnt change and every time i do diet and exercise its always the same thing.. im a skinny fat person i never look fit..

thank you
Stacey

swanso5 · Post by **swanso5** » Tue Jul 29, 2008 1:53 am

can you get some dumbbells?

for food you want this for now:

1 - fruit, high fibre cerial
2 - fruit, solid protein, veggies
3 - solid protein, veggies
4 - solid protein, veggies

evenely space and portion each meal

solid protein is red meat, fish, tuna, sardines, chicken, turkey, pork etc...can add salad to any meal too

littleshelly · Post by **littleshelly** » Tue Jul 29, 2008 2:25 am

Only 2 eggs for breakfast with nothing else?
Chicken wrap made from what. Did you use a whole grain wrap and add veggies?
What kind of pasta with the spaghetti?

You need a more balanced diet that includes fruit, veggies, whole grains, low fat dairy, lean proteins, complex carbs, drink plenty of water.
Avoid processed and refined foods, chose whole wheat/whole grain breads, pasta, cereals. Avoid saturated and trans fats and choose more healthy fats, avoid soda and other sugary drinks, avoid fried foods and junk food, fast food.

Iluvparis · Post by **Iluvparis** » Tue Jul 29, 2008 1:49 pm

I sure do have dumb bells.. should i do a workout program with the dumb bells ?

Man i see i definitely have to change diet.. i eat chicken wraps without veggies some times.. From what im reading im not eating enough and of the proper foods..

Thank you so much for all the advice

stacey

swanso5 · Post by **swanso5** » Tue Jul 29, 2008 3:40 pm

training:

static lunges x 15
push ups x 15 or as many as you can
db rows x 15
plank x 2mins or as long as you can
Mountain Climbers x 20 each leg

do as a circuit all in a row then rest a minute or 2 and go again repeating 3 times each week with a day in btw...slowly work up in wt if you have enough to add

vamp · Post by **vamp** » Tue Jul 29, 2008 5:58 pm

all excercises that any of us list on here can be found demonstrated on youtube so you can learn them. I think overall, just cleaning up your diet and getting more of the right foods will help you feel better:)

Listen to these people, they're pretty smart cookies;)

And Cardio, stop hurting yourself with 1/2-1 hour treadmill at same pace type workouts!

Look up intervals and sprints for better results!

http://www.figureathlete.com/article/ ... admill&cr=

This article may help answer some of your questions about cardio.

Cheers

littleshelly · Post by **littleshelly** » Tue Jul 29, 2008 6:50 pm

You're welcome. Listen to Swanso and Vamp. They offer very good advice and have helped me a lot.

Look into clean eating. Once you do that you will firm up and loose the fat. Until I started eating "mostly" clean I had love handles. Now they are almost completely gone and I feel much better. Tone all over. Good luck and keep a positive attitude. You don't see results over night. It is a slow, steady process.
Sprinting does produce amazing results rather quickly though. Mix up your workout. Think about the cadio and do the most intensive cardio you can. Strength train too. Remember to take a day off in between strength training workouts. And one day off completely each week. I also believe in a cheat meal a week. You don't have to go totally crazy. I still skip the fried stuff, mayo butter, tons of cheese but eat a favorite meal with desert. YUM. Helps keep me on track. I would go crazy without a brownie once in a while or a chocolate chip cookie.

vamp · Post by **vamp** » Wed Jul 30, 2008 6:10 am

Good advice Shelly!

littleshelly · Post by **littleshelly** » Wed Jul 30, 2008 6:08 pm

Thanks Vamp

vamp · Post by **vamp** » Thu Jul 31, 2008 10:33 am

Cheers Sweety!