losing weight looking jiggly

[evarunnr]

i have recently lost 25 pounds. it is noticeable around the waist back and legs. (I was 165 and I am 5'7", 48yy) i look jiggly/flabby and i need to tighten it all up. should i loose another 10lbs? or am i getting in the age group of flab over muscle? or what can i do to bring it all back into a fit toned body?

[SarahPT]

Did you strength train while you were losing weight? Strength training is important to maintain your muscle mass so you can have a firm, fit look. You may want to consider starting a strength training program if you haven't already, to try to actually build up just a nice layer of lean muscle. You could then lose any few pounds of fat you had left. This would leave you with that "toned", lean and fit look.

Hope that helps.

Sarah

[Boss Man]

What things did you do to lose weight?

There's a risk you might have lost muscle mass, or other things might have come into play.

[evarunnr]

to lose weight i did portion control. i had a dietician develop a diet for likes (veggies fruit lean meat). at night after working on feet moving all day i would do weights--5-10lb, elastic straps, sit ups, leg lifts, step, during tv commercials. i did not eat after 600pm. drank lots of fluids without calories. days off i work with videos in am and back to commercial weights in evening. portion control initially was 800-900 cal/day. felt too little and increased it to 1000-1200. mostly with veggies and fruit. your suggestions are greatly appreciated.

[sameey70]

It is very hard to get all of the nutrients you need with 800-900 calories a day, so I'm glad to hear that you've increased that, although the calorie level is still on the low side. I recommend taking a vitamin/mineral supplement if you continue to eat such a low calorie diet. I also suggest that you include complex carbohydrates in your diet (starchy foods). These foods themselves don't make one fat, but too many calories in general do.

[Boss Man]

That 1,200 calorie mark, should be a minimum, I don't like the thought of you possibly eating 1,000, because compared to 900, that's like 20 Calories extra for 5 meals, which would hardly do tap, to correct any Metabolic inadequacies.

I would say with the Carbs, you could increase your daily Calories to around 1,500, which means whatever you eat to get 1,200, add another 60cals of Carbs to each of the 5 meals you have.

I'm assuming you do eat 5 a day.

So 15 grams of Carbs extra per meal. You should be able to manage that, without too much difficulty .

[evarunnr]

ok, This is what i am hearing from all. (and thankyou ever so much)
* increase caloric intake with complex carbs by 60gms per day.
* take a multivitamin with minerals.
* eat 5 times a day (this is the hardest) i eat maybe 3 time/day
* strength training

just a few more questions: strength training:
what types of strength training exercises will be most beneficial for jigglies?
how many reps and with what size weight? or with what type of weight? (hand weights, elastic straps, weight bar? i have limited space)
Is there a golden number of days per week to get the best benefit?
goal weight of 130, does it sound unreasonable? ( i have an average female morphology).
again thank you in advance for all the knowledge you share.

[swanso5]

what types of strength training exercises will be most beneficial for jigglies?

compound multi joint exercises such as pull ups, rows, squats, deadlifts, bench presses, shoulder presses, lunges will work the most muscles and also allow you to use heavier wt

how many reps and with what size weight? or with what type of weight? (hand weights, elastic straps, weight bar? i have limited space)

sticking to the 8 - 12 rep range will work best to build muscle...the wt you use has to allow at least 8 reps per set but no more than 12 reps per set for that to happen

Is there a golden number of days per week to get the best benefit?

3 days a week consisiting of full body workouts is best with at least one day in between

goal weight of 130, does it sound unreasonable? ( i have an average female morphology).

nothing is imposible but make sure that you're losing fat wt and not just fluid and muscle...in that regards a % goal would be more ideal than a wt goal