Hi, here is intro: I'm 30 years old with two kids (ages 4 and 2), and I'm working on getting back into shape. As in, the shape I was in during college. Trim and slim with a flat stomach. I think I can do it. After the first kid, the fat melted off. It's harder this time, but I have managed to lose more than 20 lbs in the last year with just exercise and healthy eating.
I jog about 3 times a week for 3.5 miles, or 1 mile if I am being lazy. Seems to be working well enough as long as I don't eat too much. But now, for the last couple of months, I've been stuck at 10 lbs over goal weight and have this . I was doing the gym (weights etc) but had to quit due to money issues.
So when will I start to see the stomach pudge go away? Do I need to boost the number of workouts per week, or cut calories even more?
Last 10 lbs
Moderators: Boss Man, cassiegose
Re: Last 10 lbs
The weights would have been good, but I would suggest you do the Cardio as per usual. The 3.5 miles 3x a week, then the other days take about 200-300 calories out of the diet, to account for calories you won't be burning.
That might be a simple way forward.
When you are able to fund the use of a Gym again, put the calories back in, so you're not trying to workout with weights and eat a little below a decent requirement, because adding the 200-300 calories back in would make sens then, when you had more days of increased caloric burning.
Alternatively keep eating the calories and do bodyweighted stuff at home. This routine should be sufficient for you I feel, of you cose to do that.
Do all exercises bar Abs, with a 60 second break between sets.
Squats Stand Straight fingers on temples.
Pretend you're sitting down and whne you reahc 90 degrees, pretend you're getting up and straighten the body again. That's a rep. 10 reps 2 sets
Hamstring Curls On the forearms and knees. Lifting one leg up until it's straight and parallell with your back, then bend the knee to 90 degrees and back down again to parallell for 10 reps, using the forearms and the other knee to support you.
Switch Legs and repeat for 10 reps. This is one set. Then do another set.
Good Mornings Legs straight, back straight, tips of the fingers touching the temples. Bend from the waist to 90 degrees. Come back up to vertical again. Again 10 reps of this for 2 sets.
Press-ups On the Hands and knees, back straight, 10 reps 2 sets.
Bent Over rows Knees at 45 degrees, Back straight. Pull the Arms back, then forwards again. That's a rep. 2 sets 10 reps.
Shoulder Press 2 sets of 10 reps.
Planks on the Forearms and Toes. 30 seconds.
If you average about 3 seconds a rep, you'll take 17 minutes 30 seconds, approximately. For 4 second reps, that's around 19 minutes 30 seconds approximately, so it's not that long.
Do that 3x a week on days you don't run.
So you've got two ways to approach your situation. Hopefully that helps.
Good luck
.
That might be a simple way forward.
When you are able to fund the use of a Gym again, put the calories back in, so you're not trying to workout with weights and eat a little below a decent requirement, because adding the 200-300 calories back in would make sens then, when you had more days of increased caloric burning.
Alternatively keep eating the calories and do bodyweighted stuff at home. This routine should be sufficient for you I feel, of you cose to do that.
Do all exercises bar Abs, with a 60 second break between sets.
Squats Stand Straight fingers on temples.
Pretend you're sitting down and whne you reahc 90 degrees, pretend you're getting up and straighten the body again. That's a rep. 10 reps 2 sets
Hamstring Curls On the forearms and knees. Lifting one leg up until it's straight and parallell with your back, then bend the knee to 90 degrees and back down again to parallell for 10 reps, using the forearms and the other knee to support you.
Switch Legs and repeat for 10 reps. This is one set. Then do another set.
Good Mornings Legs straight, back straight, tips of the fingers touching the temples. Bend from the waist to 90 degrees. Come back up to vertical again. Again 10 reps of this for 2 sets.
Press-ups On the Hands and knees, back straight, 10 reps 2 sets.
Bent Over rows Knees at 45 degrees, Back straight. Pull the Arms back, then forwards again. That's a rep. 2 sets 10 reps.
Shoulder Press 2 sets of 10 reps.
Planks on the Forearms and Toes. 30 seconds.
If you average about 3 seconds a rep, you'll take 17 minutes 30 seconds, approximately. For 4 second reps, that's around 19 minutes 30 seconds approximately, so it's not that long.
Do that 3x a week on days you don't run.
So you've got two ways to approach your situation. Hopefully that helps.
Good luck
.Re: Last 10 lbs
Thanks for your advice, and I will try the exercises you suggested!
Re: Last 10 lbs
If there are any problems with what has been suggested, let me know and i'll re-jig things.
Good luck and best wishes.
Good luck and best wishes
.