work out routine is no working

[marshmello]

Need help!!!!! work out routine is not working i have only lost i 10 pounds i started at the gym in mid Sept. i need to lose 50 to 80 pound by mid next year. I've been going on and off do to the flu ,but i am ready to start again full steam ahead,but I need a guide line or a routine,so too any one out there ,can u help me .I am not afarid of doing cardio or weight lifting machaines.Thanks for your support.

[marshmello]

i only have one and half hours to workout and i can go to the gym 7 days a week if i wanted to ,as for diet it's not good i am cooking 3 diffrent meals for the members in family.I need help in that department to on what i should be eating .I NEED A PLAN!

[Nokie173]

1.5 hours is way more than enough at the gym. You don't need 7 days.
As Les mentioned.. What are you currently eating and when?
What was your workout plan that you are/were following?
With those information. we can help advise you better...

[marshmello]

The problem is i realy did not have a routine i was doing a little bit of this and some of that ,i had no routine thats why i need a routine on what will work for me.as for diet I eat veggies- protin-i try to watch carb intake I know what I should and shouldn't eat. But down fall is late snacking which i know it a big no no.I am just so hungry at nite

[cassiegose]

The problem is i realy did not have a routine i was doing a little bit of this and some of that ,i had no routine thats why i need a routine on what will work for me.as for diet I eat veggies- protin-i try to watch carb intake I know what I should and shouldn't eat. But down fall is late snacking which i know it a big no no.I am just so hungry at nite

1- Carbs are not bad. They are necessary. It is best to watch the kinds of carbs you are eating.
2- Late night snacking isn't bad as long as you're making the right choices.
3- Not all proteins are good. Some meats (in fact most store bought meats) are high in saturated fats which you want to eat in moderation. Protein is good as long as you're sticking to lean proteins.
4- The reason that you're hungry late at night is because you aren't feeding yourself properly throughout the day. If you eat right during the day you won't be hungry at night.
5- Most people think they know what foods are good and bad, however many people base their perceptions of food on advertising and diet fads. Not saying this is you, however I think we need to really focus on diet AND training because diet is going to account for about 70-80% of your success. You can workout all you want but if you're not fueling your body properly then you won't see the best results.

Healthy food options:
Complex Carbs: oatmeal, barley, millet, kamute, sweet potatoes, quinoa, whole grain pasta, brown/wild rice, whole grain couscous, whole grain breads/tortillas, legumes, fruits, veggies

Lean proteins: chicken breast, lean red meat (I go for less than 7% fat), lean pork, lean cuts of turkey, soy, eggs/eggwhites, low fat dairy (milk, cheese, cottage cheese, quark, greek yogurt), fish

Healthy fats: fish, avacados, flax, nuts, olives, olive oil, coconut oil

So a typical day for you could look something like this:
Meal 1: oatmeal, 1 whole egg, 4-5 eggwhites, fruit
Meal 2: lean beef patty, almonds, fruit
Meal 3: grilled chicken breast salad with veggies and vinegarette dressing (made with olive oil), 1/2 cup brown rice
Meal 4: fish fillet, veggies, almonds
Meal 5: spaghetti made with whole grain pasta and lean meat, veggies, side salad
Meal 6: ff cottage cheese, natural peanut butter

For workouts I would stick to full body workouts 3 times per week using compound exercises (lunges, step ups, squats, deadlifts, rows, pull ups, pull downs, bench press, pushups, military press, dips). I would also do cardio 2-3 days per week (if you do 2 make sure you don't take two days off back to back) doing a couple of interval sessions (can be done on the bike, treadmill, stairstepper, elliptical... or can be done outside running, walking, swimming, biking, or running stairs) and one longer slower session of cardio.

So you could do something like this:

Monday: weights
Tuesday: intervals
Wednesday: weights
Thursday: intervals
Friday: weights
Saturday: long slow cardio (walking, running, biking, elliptical)
Sunday: off

Keep in mind that this stuff takes time. You didn't gain that weight over night and you won't lose it over night. You said that you've lost 10 lbs already. This is AWESOME! Congrats! Keep up the good work!

Cassie

[marshmello]

Thank you so much Cassie!!!!! thats what i needed someone to tell me and give the path to success in weight loss ,i will definitely use all the info you have given me to good use. thank you for your support. I hope to see changes in the next few week i'll be back to let u know.................

[cassiegose]

You're very welcome. Keep in mind too that the changes that take place are generally subtle. You didn't gain the weight in a matter of weeks and you won't lose it that fast. Also if you're wanting to track progress you might consider getting rid of the scale and taking some progress pictures and measurements. If you're beginning a weight training regimen then you could be gainin muscle which could show up as a gain on the scale even though you're actually losing fat. If you take progress pics you will have a clear picture of how your body is changing. PLUS in a few months you can look back and see how far you've come... makes for great motivation to keep you going!