losing Inches
Moderators: Boss Man, cassiegose
losing Inches
Hi there just a couple of Questions me and a friend have started working out we go to the gym 3-4 times a week we do cardio and weights we have both lost inches (except in our thighs we have gained there ) but we are not losing any weight we have changed the way we eat but im wondering why the weight isnt coming off we lose a couple pounds and then gain a couple of more ( i guess i should be happy about not gaining more then i have seeing i have also quit smoking ) thing is if anyone could give me a idea of how many calories someone should eat in a day to loose weight and a example of a healthy meal...... we are both discouraged we are not giving up but would like some advice please
chicks will build muscle and burn fat at the same rate initially
cal intake depoends on where you are wt wise now, curent cal intake and activity level
right now basically focus on eating the RIGHT foods, then get the prorioning right then the timing of your nutrients in that order
www.uponlinetraining.com
cal intake depoends on where you are wt wise now, curent cal intake and activity level
right now basically focus on eating the RIGHT foods, then get the prorioning right then the timing of your nutrients in that order
www.uponlinetraining.com
im 5'1 220 pounds i have lost 5 inches on hips 6 inches on waist 1 inch around bust and i have gained 3 inches in thighs (wish i had messured arms and calfs) i work out 4x a week we do the elliptical for 18 mins we go normal for 3 mins then we go fast for 3 mins ( i heared intravels was the key) then we do arms legs and stomach we do 3 sets of 25 on each and then we do more abs on the big ball this is all new to me i just want to know that im doing the right thing I am choosing more healty meals and eating less of them.......... like i said we started working out in febuary and have started slow as to not burn our selfs out seeing that this is all new to us i see results in the inches but none in the weight loss it would be great to see the weight drop but i know that I didnt get Heavy over night so it is going to take some time thanks for the response )
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
First of all... put the scale away as its going to drive you batty. Instead... take our your camera (if you have one) and take a front, side, and back shot of yourself. I would take these pictures every 2 weeks or so. Honestly thats one of the best ways to track your progress. If you don't have a camera have a trainer at the gym measure your body fat percentage... and have it measured once a month or so to track your progress. If there is no trainer at the gym who can track your progess I would invest in a digital fat loss caliper and use that to track your progess.
For your workouts... So you're only working legs, abs, and arms? What about back and chest? If you're not already doing it you really need to add some back and chest exercises into your routine... honestly back and chest are more important than arms and abs as doing the back and chest usually hits the arms and abs while youre doing them (arms are synergist muscles in the compound back and chest exercises).
What does a typical day look like as far as meals go? Post an example so suggestions can be made in areas of improvement.
Hope this helps!
Cassie
For your workouts... So you're only working legs, abs, and arms? What about back and chest? If you're not already doing it you really need to add some back and chest exercises into your routine... honestly back and chest are more important than arms and abs as doing the back and chest usually hits the arms and abs while youre doing them (arms are synergist muscles in the compound back and chest exercises).
What does a typical day look like as far as meals go? Post an example so suggestions can be made in areas of improvement.
Hope this helps!
Cassie
breakfast
celeray
carrots
cucumbers
califlower
fiber one bar
OJ
coffee
snack
cashews
Lunch
6 inch subway chicken and bacon ranch on italian herb and cheese
soup wild rice and turkey & mushroom
snack
Pretzals
Dinner
Ham & Beans
green beans
salad w/ light rasberry italian dressing
snack
popcorn ( the whole bag )
or a bowl of ceral cranberry and almond
I drink about 4-5 liters of water a day
Thats a normal meal for me some nights i have things to do after work so some nights its a rush dinner like chicken hot dogs ( not the best im sure )
or 2 eggs and toast ( lots of kids with lots of activities) I will check into the body fat pecentage thing................. I guess i do do some back exercise on the big ball thing i do back crunches ( i guess thats what ya call them ) the only arm exercise i do is the machine that you push up on upper body is really weak and i can only do 30 on that i have tried to do others like the peck deck and such......... I have no excuse it hurts !!!!! so i stoped doing those........ any info would help
celeray
carrots
cucumbers
califlower
fiber one bar
OJ
coffee
snack
cashews
Lunch
6 inch subway chicken and bacon ranch on italian herb and cheese
soup wild rice and turkey & mushroom
snack
Pretzals
Dinner
Ham & Beans
green beans
salad w/ light rasberry italian dressing
snack
popcorn ( the whole bag )
or a bowl of ceral cranberry and almond
I drink about 4-5 liters of water a day
Thats a normal meal for me some nights i have things to do after work so some nights its a rush dinner like chicken hot dogs ( not the best im sure )
or 2 eggs and toast ( lots of kids with lots of activities) I will check into the body fat pecentage thing................. I guess i do do some back exercise on the big ball thing i do back crunches ( i guess thats what ya call them ) the only arm exercise i do is the machine that you push up on upper body is really weak and i can only do 30 on that i have tried to do others like the peck deck and such......... I have no excuse it hurts !!!!! so i stoped doing those........ any info would help
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hmm.... Ok we need to balance out your meals a bit. If I were you I would definitely increase the protein and stick to complex carbs. What about something like this:
Meal 1:
veggies are fine
I would trade out the fiber one bar for oatmeal as bars tend have a significant amount of sugar in them
You also need some protein here... eggs are good in the morning or simply add some protein powder to oatmeal.
I would replace the oj with a piece of fruit
Meal 2:
add fruit and a piece of lean protein (eggwhites, lunch meat, chicken breast)
Meal 3:
Go for whole wheat bread. I'd take out the bacon and ranch and stick to grilled chicken breast or lunch meat.
Meal 4:
I would take out the pretzles and stick to lean protein, veggies, and healthy fat here.
Meal 5:
Looks good
Meal 6:
again stick to healthy fat, veggies, and lean protein. Scrambled eggwhites w/ a few veggies and fat free cheese is a great meal here. Loading up on carbs before bed isn't the best idea as your body is more likely to store those over night.
For exercises... I would spend LESS time on abs and more time on back, chest, legs, glutes, shoulders, bis and tris. The pec dec is actually a good machine... is it hurting the muslces or joints/ligaments/tendons? If you're simply avoiding it because its uncomfortable then you need to start doing it. Also, seated rows, lat pull downs, leg press, lying hamstring curls, quad extensions, back extensions, bicep curls, and the shoulder press machines are good. If I were you I would hit these machines three times a week or every other day. For cardio... if you're working out with a friend chances are theres probably a lot of talking going on (just assuming). When you're doing your cardio go HARD. Simply hopping on a machine and putting in the time is not enough. Try regularly adjusting the resistance and speed to keep your body working. You can do intervals, fartlexs, or a hill workout to challenge you.
Does this make sense? Feel free to ask questions. :)
Meal 1:
veggies are fine
I would trade out the fiber one bar for oatmeal as bars tend have a significant amount of sugar in them
You also need some protein here... eggs are good in the morning or simply add some protein powder to oatmeal.
I would replace the oj with a piece of fruit
Meal 2:
add fruit and a piece of lean protein (eggwhites, lunch meat, chicken breast)
Meal 3:
Go for whole wheat bread. I'd take out the bacon and ranch and stick to grilled chicken breast or lunch meat.
Meal 4:
I would take out the pretzles and stick to lean protein, veggies, and healthy fat here.
Meal 5:
Looks good
Meal 6:
again stick to healthy fat, veggies, and lean protein. Scrambled eggwhites w/ a few veggies and fat free cheese is a great meal here. Loading up on carbs before bed isn't the best idea as your body is more likely to store those over night.
For exercises... I would spend LESS time on abs and more time on back, chest, legs, glutes, shoulders, bis and tris. The pec dec is actually a good machine... is it hurting the muslces or joints/ligaments/tendons? If you're simply avoiding it because its uncomfortable then you need to start doing it. Also, seated rows, lat pull downs, leg press, lying hamstring curls, quad extensions, back extensions, bicep curls, and the shoulder press machines are good. If I were you I would hit these machines three times a week or every other day. For cardio... if you're working out with a friend chances are theres probably a lot of talking going on (just assuming). When you're doing your cardio go HARD. Simply hopping on a machine and putting in the time is not enough. Try regularly adjusting the resistance and speed to keep your body working. You can do intervals, fartlexs, or a hill workout to challenge you.
Does this make sense? Feel free to ask questions. :)
WOW thank you for all the helpful advise....... Just got back from workout and I did the peck deck even though i dont care for it....... also did some more back excersie and some arm curls........ Yeah on cardio we do talk when we can like i said we do 3 mins at 120 rate then we step it up to 150-160 hard to talk when ya doing that hard to breath also we started off doing only 10 mins of cardio and every month we step it up a bit so we are on 18 mins now....... thank you for all your advise this is a great website....... will be in touch as i have found this website and the people on it to be inspiring and motivational ))))
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hey girl,
Good job on pushing past that comfort zone. :) Honestly I've found that the exercises that are the most uncomfortable are the ones that help me the most. For instance... lunges, squats, deadlifts, bench press, planks, wall sits.... all hurt like HELL (not bad pain of course) when I do them however also transform body the most.
Keep us posted on your progress and feel free to ask as many questions as necessary. :)
Cassie
Good job on pushing past that comfort zone. :) Honestly I've found that the exercises that are the most uncomfortable are the ones that help me the most. For instance... lunges, squats, deadlifts, bench press, planks, wall sits.... all hurt like HELL (not bad pain of course) when I do them however also transform body the most.
Keep us posted on your progress and feel free to ask as many questions as necessary. :)
Cassie