Weightloss plan

nazzisoroush · Post by **nazzisoroush** » Mon Jan 19, 2009 9:32 am

Hi everyone,

I have been struggling with weight loss for 2-3 years now. I have been at about 128 lbs (5'3'' is height)

for the past year and half and I have tried exercising, running cross country, low cal, high protein, well all sorts of stuff, but it seems like I always get back to 127-8. I wear size 4. goal is to lose 10-15 lbs and get to a slim size 2. I also want to increase metab, because I think I have sabotaged it in the past year.

I go to gym 5 days a week. I do elliptical for 30 mins, then either legs or arms and abs workout, then another 10 min of elliptical. I havent gotten any significant results so far. I am managing diet from today on. before, perhaps I ate about 1300 calories a day. Here, the calculater says I need about 2100 cals (should I trust it?) so if I eat 1700 cals and workout I will lose weight?

Please help---I'm very frustrated with body.

clare_1 · Post by **clare_1** » Mon Jan 19, 2009 9:40 am

Why do you want to lose weight??? You want to be a size 2? Unless you are naturally that thin, and you arent or else you wouldnt have been struggling to get there for 3 years, its not normal.

Fine if you are unhappy and want to tone but i dont understand the weightloss. Try eating more for a start, 1700 calories is ok. And eat more protein rich foods and complex carbs. With veggies.

Also what workouts do you do at the gym?

Boss Man · Post by **Boss Man** » Mon Jan 19, 2009 12:47 pm

I'd be inclined to say, increase calories to around another 400 a day, which is roughly 65 extra calories per meal, 6x a day.

You would be more likely ot lose weight giving yourself the extra calories to fuel exercise, and promote better metabolic function.

nazzisoroush · Post by **nazzisoroush** » Mon Jan 19, 2009 1:29 pm

today i went to gym. did 30 min of elliptical on the diff level of resistence program. then, I did leg extension, seated leg curl, and super set of hip abducter and hip adducter all 3 sets of 15.

clare_1 · Post by **clare_1** » Mon Jan 19, 2009 2:19 pm

You need to be doing a full body workout with weights, preferably free weights. And do some high intensity cardio after or on a dif day but for less time.

Ill leave it to the experts to go into detail.

RK19 · Post by **RK19** » Mon Jan 19, 2009 2:56 pm

nazzisoroush wrote: then, I did leg extension, seated leg curl, and super set of hip abducter and hip adducter all 3 sets of 15.

dont waste time doing leg curls and leg extensions, load a barbell and squat the thoughts of leg curls away! squats,deadlifts and lunges will give you ten times the results in quarter of the time. high reps with low weights wont do you much good either, try dropping the reps to around 4-5 and the sets to around 6-8, do this for about 6 weeks and you will see the difference!

swanso5 · Post by **swanso5** » Mon Jan 19, 2009 4:33 pm

go to claires journal here and read the whole thing

chalu · Post by **chalu** » Tue Jan 20, 2009 4:11 pm

at this weight u need to decrese the calorie intake, more fruits and fibre content would help you reduce weight. dont run for long time, as your food intake less u may get unconcious. do more excdercise for less time
10 min, rest again 10 min.

RK19 · Post by **RK19** » Tue Jan 20, 2009 4:28 pm

dont listen to chalu,dont reduce your calories.

nazzisoroush · Post by **nazzisoroush** » Tue Jan 20, 2009 5:03 pm

okay! Well, im quite satisfied with eating this new amount of 1700, because I don't have cravings anymore! I always had so much craving but now, i'm under hte control. I'm trying to get most of the cals from protein though, and try to do more weight training, more than before. I am really serious about this, and anything that would bring body out of pleatue (wrong spelling I bet) is what I will do.

If you have suggestions for that, please reply.

thekid24 · Post by **thekid24** » Tue Jan 20, 2009 6:22 pm

chalu wrote:at this weight u need to decrese the calorie intake, more fruits and fibre content would help you reduce weight. dont run for long time, as your food intake less u may get unconcious.

thats why you shouldn't decrease caloric intake way too much. you might drop the weight doing bench press and knock yourself out.

swanso5 · Post by **swanso5** » Tue Jan 20, 2009 6:44 pm

post your new plan/s then for a peek

nazzisoroush · Post by **nazzisoroush** » Tue Jan 20, 2009 7:36 pm

This is what I did today:

25 mins interval on elliptical (burned 244 cals)

3sets of 15 for the following:

ab crunches on ball -- straight, and to both sides
free weighs-- 10 lbs-- 4 diff exercises(dono the names)
chest press -- 30 lbs
cable tricep exercise--2 kinds---superset

(I only have 1 hr to exercise everyday.. so as much as i can get)
today was upper body. tomm. will be lower body.

clare_1 · Post by **clare_1** » Wed Jan 21, 2009 7:24 am

Do as Swanso said and read workouts in the workout journal section. They are real good workouts and take me an hour exactly.

And if you dont know what the exercise is just google it.

Weightloss plan

Weightloss plan

today!