I need some help. I have lost 10 pounds in the past 3 months and have 10 pounds to get to goal. The bulk of weight is in hips thighs and but. I exercise 45 min a day doing cardio and 15 min strenght training. But for the past month I have not lost any weight. 2 questions. first how many calories do i need to burn a day to loose 2-3 pounds a week. ( intake is around 1200 a day) 2. what do i need to do to get over this plaute?
Thanks Need info getting frustrated
I am stuck
Moderators: Boss Man, cassiegose
Your exercise and diet aren't right.
You aren't eating enough to even fuel the exercise.
Firstly alter your training to look more like this.
Day 1 Weights
Day 2 Cardio
Day 3 Weights
Day 4 Day off
Day 5 Cardio
Day 6 Weights
Day 7 Day off.
This means you're not training more than 3 times on the run, and getting two days off a week.
Then you should keep the Cardio a bit lower to around 30 minutes, doing stuff like Intervals, sprints etc etc.
As for the weights you could be doing more, as 15 minutes almost certainly isn't long enough. I'd go for stuff like Total body training, and go for about 45-60 minutes a time.
As for the Diet, seeing as you're a female, you need to be eating around 2,100 a day, so you're geting around an extra 300 calories to burn through exercise, and around the 1,800 average, for the remainder.
Likelihood is you're getting inadequate Proptein or Carbs, and not enough vits and minerals from 1,200 calories.
You might be eating quite well though considering, so what do you eat and what times do you eat.
You aren't eating enough to even fuel the exercise.
Firstly alter your training to look more like this.
Day 1 Weights
Day 2 Cardio
Day 3 Weights
Day 4 Day off
Day 5 Cardio
Day 6 Weights
Day 7 Day off.
This means you're not training more than 3 times on the run, and getting two days off a week.
Then you should keep the Cardio a bit lower to around 30 minutes, doing stuff like Intervals, sprints etc etc.
As for the weights you could be doing more, as 15 minutes almost certainly isn't long enough. I'd go for stuff like Total body training, and go for about 45-60 minutes a time.
As for the Diet, seeing as you're a female, you need to be eating around 2,100 a day, so you're geting around an extra 300 calories to burn through exercise, and around the 1,800 average, for the remainder.
Likelihood is you're getting inadequate Proptein or Carbs, and not enough vits and minerals from 1,200 calories.
You might be eating quite well though considering, so what do you eat and what times do you eat.
Yes, I think it's necessary, but you can easily break it down, by having a schedule a bit like this.
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Just eat ever 2.5-3 hours and you should be fine.
If you're doing this, you're only eating around 350 calories a meal, or perhaps 450 at dinner and just 250 at the last meal, if you want to taper a little at the end, or have the 450 for the first meal of the morning.
You can increase calories quite well with things like Fats from Nuts, Fish, Flax, Soy, Avocados, Healthy Oils, etc etc, as well as increased Protein and Carbs, so it shouldn't be too hard to get 2,100 calories, it will just take time get used to it.
So no worries yeah
.
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Just eat ever 2.5-3 hours and you should be fine.
If you're doing this, you're only eating around 350 calories a meal, or perhaps 450 at dinner and just 250 at the last meal, if you want to taper a little at the end, or have the 450 for the first meal of the morning.
You can increase calories quite well with things like Fats from Nuts, Fish, Flax, Soy, Avocados, Healthy Oils, etc etc, as well as increased Protein and Carbs, so it shouldn't be too hard to get 2,100 calories, it will just take time get used to it.
So no worries yeah
.Breakfast: bowl of oatmeal or special k w/2% milk
snak: piece of fruit apple/orange or special k cearal bar
LuncH: 2 slices of turkey on whole wheat bread w mustard and lettuce or tuna fish
snack yogurt low fat or fruit or special k bar
dinner modified meal (I cook for the family) salad potato with lowfat butter
snack celery w 1 tsp peanut butter or orange ect
does this help
snak: piece of fruit apple/orange or special k cearal bar
LuncH: 2 slices of turkey on whole wheat bread w mustard and lettuce or tuna fish
snack yogurt low fat or fruit or special k bar
dinner modified meal (I cook for the family) salad potato with lowfat butter
snack celery w 1 tsp peanut butter or orange ect
does this help
Hopefully all that helpsJBENKE wrote:Breakfast: bowl of oatmeal or special k w/2% milk
(Breakfast is good, but you could include some bits of Turkey, Chicken or Eggs to get more Protein.)
snak: piece of fruit apple/orange or special k cearal bar
(Those Special K Cereal bars tend to have Fruit in from memory, which won't digest too well with the Cereal. If you have the Fruit, I'd go for Apple, as Citrus and Whole-grain, could potentially cause Hyperacidity, which might lead to GERD and heartburn.
Give the Apple about 10-15 minutes to start digesting, then eat something with Protein in, and increase your Carbs a bit more. The Cereal Bars if they're Fruit based won't be a workable option, if not, could be the way to increase your Carbs if they're fruit free.)
LuncH: 2 slices of turkey on whole wheat bread w mustard and lettuce or tuna fish
(Good Lunch. Could increase Turkey to a third slice, and make sure Tuna is 2-3 times a week max, on seperate days, to avoid too much weekly Mercury, as Tuna is a Mercury high fish source.)
snack yogurt low fat or fruit or special k bar
(I'd go for the Yoghurt, add a bit more Protein in here, and don't bother with the Bar, you could add Carbs like a few Veggies, perhaps some Cashews, Peanuts, Flax, perhaps some Tofu, remembering that Peanuts, Flax and Tofu have good Protein, so adjust protein content accordingly.)
dinner modified meal (I cook for the family) salad potato with lowfat butter
(I'd add things into that like Chicken, or Turkey, to boost the Protein, you could also have other options for dinner, like Omelettes, Chicken, Lamb or Beef stir-frys, Steak, Fish, etc etc, coupled with Veggies, or Legumes / Rice / Mushrooms. Just remember Legumes Rice and Mushrooms are Protein carriers and Carb carriers, so adjust your protein source and carb source accordingly, if you have Flesh and Legumes / Rice / Mushrooms, or Flesh, Veggies and Legumes / Rice / Mushrooms.)
snack celery w 1 tsp peanut butter or orange ect
(Not that great, I'd add more to that, like a bit of Low Fat Cheese, or some Nuts, another Yoghurt, or perhaps a bit of Chicken and Turkey.)
.