new to the website and have some questions

[carmenisa22]

Hi,
everyone. name is Carmen. I just found this wonderful website yesterday and im super excited because im totally obsessed with fitness/healthy now. I have 2 kids. 1 is 20 mths and the other is 6 mths. They are 14 mths apart which didnt give body any time to lose weight and get in shape in between having them. I went from 118 to 200 at the birth of son. After having son i finally decided to get into being healthy and fit since havin son. im 6 mths pp. and now im looking to get even in more shape. i wanna lose 30 more pounds untill im completly happy.



I wanna know if im doing enough of the right workouts. I do taebo about 4-5 times a week, i do squats, lunges free weights 4-5 times a wk for 30 min to an hr i also incorporate the treadmill 1-2 times a wk when i can make it to the gym, I do some situps, pushups, leg raises, yoga pilates 2-3 times a wk is this enough excercise? i wanna get in the best shape of life and Id like to know some other ways of doing that. I also eat about 1100-1400 cals a day. its alot of food though. tons of veggies some steamed and raw, potien shakes (80 cal and low carb) grill chicken, ground chicken, tuna, steam fish, baked sweet potatoe, water, sometimes fat free milk, eggwhites, nuts like walnuts and pecans,fiber one bars, special crackers, mini wheat cereal, fruits like bananas, apples, strawberries,grapes, blueberries,whole grain or whole wheat bread, whole grain oatmeal,sugar free jello or sugar free puding on cheat day i may have some chocolate, pizza, lasagna or maybe a soda. i have soda once or twice a month I love soda but on cheat days sometimes i allow myself to have it.


I was just wondering if any one has any suggestions im so excited to hear what others have to say, I also feel like I should lift more weights i excercise 6 days a wk 1-2 hs a day so sometimes with 2 kids im exhausted but i push myself to do at least an hr everyday but sundays which are family days but i need suggestions on how to make workout and diet even better. i just cant see how i need to eat 2000 calories a day thats sooo much food for me. Im filling up on veggies and low protien so i dont know if i should up the calories because it seems alot of food. I also dont eat late. try not to eat past 8pm and If i do its carrots, or walnuts or maybe lite string cheese.im also trying to eat 5-6 times a day.

[Boss Man]

Trust me if you didn't exercise, you'd need as a woman 1,800 calories. If you exercise that could be around 2,100-2,200 approx.

Low Protein is the wrong thing, higher Protein is better. In your case aim for about 1g per lb bodyweight, and also increase Monounsaturates to help with calories. Carbs might be okay if you're getting enough.

If you undereat, you could deprive yourself of useful Carotenoids, Anti-oxidents, Vitamins and Minerals, which is not beneficial, and if some of those are key players in Bone density, you domn't want to end up with below acceptable Bone density, or you could increase fracture risk, in conjunction with exercise.

I'm not going to go too deeply into that right now, as myself and others don't have specific dietary information to work with, but certainly you do need more, or you could lose some weight, then find the body hangs onto Fat, when you've no available calories to burn, and if you also burn some muscle, you could weaken the Metabolism, and possibly at some point put a bit of weight back on.

It might seem a bit of a faff to eat essentially around 55-60% more calories per day, but once you get used to it, after a few days, it won't feel so daunting, but trust me, you do need to do this yeah .

Congrats on the children. I'm sure you'll be a fantastic rolemodel for them. You can be proud of taking this step to better yourself physically, so don't worry, be patient, forgive when you slip-up, learn from it and move on.

I'm sure you CAN and WILL do this.

Good luck .

[swanso5]

i think you need to streamline your training

let's go for:

wts mon/wed/fri - heavy too not regular stuff...have a look at some of thr journals asee here and see how the shapefit chicks do it

interval training tue/sat - alternate between 2mins hard/easy x 3 cycles and 30secs hard/90secs easy x 6 cycles

something else of your choosing on thu

sun off or a walk - something easy

food wise just get your food choices right for now and don;t worry about counting cal's...just keep portions moderate

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[carmenisa22]

to be honest I know its way easier to eat 2000 calories with junkfood b/c it has a ton of calories but with healthy food its so much harder for me. after filling up off of veggies, protein and fiber and some low fat dairy im full. i have a sweet tooth and i get fruit or sugar free jello, fiber 1 snacks, to satisfy that. but id like to get some hwlp with fittin in more calories throughout the day without feeling so full.

[Packard]

...have a look at some of thr journals asee here and see how the shapefit chicks do it...

I don't think "chicks" is politically correct anymore; I'd go with "broads" or "babes" myself (to be politically correct).

[cassiegose]

to be honest I know its way easier to eat 2000 calories with junkfood b/c it has a ton of calories but with healthy food its so much harder for me. after filling up off of veggies, protein and fiber and some low fat dairy im full. i have a sweet tooth and i get fruit or sugar free jello, fiber 1 snacks, to satisfy that. but id like to get some hwlp with fittin in more calories throughout the day without feeling so full.

You definitely need more calories in your diet. You've mentioned several times that you tend to "load up on veggies" not sure exactly how many veggies youre eating but if youre eating so many that youre too full to eat things like protein and healthy fat then perhaps you shouldn't eat *quite* as many veggies. Honestly I don't think a person can eat too many veggies but you really do need to make room in your diet for protein and healthy fats. As already stated, low protein is definitely not the way to go. As for getting in more calories... the easiest way to do so is to get in some healthy fats in the form of nuts/nut butter, avacado, flax, fish, olive oil, coconut oil... Fats have 9 calories per gram while carbs and protein have 4. Sooo if you add some healthy fat to 3 meals a day you can easily add 300-600 calories to your diet.
An example of a solid diet would look like this:

Meal 1: 1/2 cup oatmeal, 5 eggwhites + 1 whole egg, fruit
Meal 2: fruit, 4 ounces lean meat, 11-22 almonds
Meal 3: whole grain grilled chicken sandwich, side salad with olive oil vinegarette
Meal 4: veggies, 4 ounces lean meat, 11-22 almonds
Meal 5: 1/2 cup brown rice, 4 ounces lean meat, side salad or veggies
Meal 6: 1/2-1 cup ff cottage cheese, 1-2 tbsn natural peanut butter (I mix the peanut butter in with the cottage cheese, you can add a bit of stevia to taste).

Hope this helps.

Cassie

[cassiegose]

...have a look at some of thr journals asee here and see how the shapefit chicks do it...

I don't think "chicks" is politically correct anymore; I'd go with "broads" or "babes" myself (to be politically correct).

I definitely prefer to be referred to as a "broad". LOL!

[Boss Man]

Exactly. Chicks hatch from Eggs. Technically females were once Eggs, but it's not quite the same thing.

Carmenisa, I understand it's difficult to eat circa 2,000 calories of healthy nutrition, but to improve on or obtain benefit, it must be so. Slower or limited progression compared to what could be possible, is a crime to sustain.

Believe you can do this, and you'll be fine. Once you get used to it for about 7-10 days, it will feel fine .

So don't worry okay. You're a Mum, so what better way than to nail some basics, so you're ready to pass that on to your children, when they're really ready to get on a solid, juniors eating plan.