Hello!
I'm working to lose weight and I have a question that's sort of been bothering me. way of losing weight is working for me - now I don't know how perfectly I'm doing, but what I'm doing is a result of lots of research. I aim for 5-6 small, well balanced meals, although I have more protein than carb; drink lots of water; and have an exercise routine at the end of the day after I've had all meals because I heard that's how it is most effective --- all of which I keep track of on a journal. exercise routine consists of cardio and arm and stomach exercises. I am very out of shape so when I started, idea was to do a little bit each day and each day I add a little bit more time or sets... The big question is: If I exercise (cardio, arms or ) earlier in the day or just at random times in between meals.. basically any time before last meal, WILL I STILL LOSE WEIGHT or will I become bulky? I'm definitely not using a whole lot of weight training, hardly any in fact, because I'm just beginning so I kinda think that getting bulky is a myth, but I really need to know if exercising at a time other than after last meal will keep me from losing weight? Please help -- I'm not giving up for anything in the world this time so the sooner I get help the better for me!
Thanks!
Jen
Exercise Q!
Moderators: Boss Man, cassiegose
Re: Exercise Q!
There's a considered difference of opinion on when to lift.
Some say first thing on an empty stomach, which I dissaprove of, because why do something that can lower bloodsugar when it's already low. That logically sets you up for a potential problem.
This has contributed to people getting dizzy spells, that never had them before and in one reported case a seizure.
Some say around 2PM-5PM, when the body is supposedly most alert. Around half way between waking and going to bed, as then you'd have had around 2-3 consumed meals.
The best time is when you can really in all honesty, becasue peoples lives and schedules are different.
As for what you're doing, Arms, Stomach and Cardio is missing a trick, by not utilising things like Chest, Legs and Back properly and potentially Shoulders too.
Try something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
This will stop you training more than 3 days straight.
In relation to the weights, do total body stuff, so 2 sets per muscle group, 8-10 reps, using compound movements like Deadlifts, Squats, Bench press etc, but you could chuck in a set on the Biceps and on Triceps, coupled with a bit of direct Abs work too, after the big muscles and Shoulders are done.
Cardio wise I'd stick to something like low level interval, like say level 1 or 2. 30 minutes max. You could step it up another level every 2 weeks until you're up to about 5 or 6. That should be adequate from then on in.
Interval training should be less adaptive compared to steady state, as the heartrate fluctuates during the workout.
You should still lose weight, but you might put some muscle on, but as 1lb of added muscle helps to burn around 45-50 additional calories that's okay.
Hopefully that all helps
.
Some say first thing on an empty stomach, which I dissaprove of, because why do something that can lower bloodsugar when it's already low. That logically sets you up for a potential problem.
This has contributed to people getting dizzy spells, that never had them before and in one reported case a seizure.
Some say around 2PM-5PM, when the body is supposedly most alert. Around half way between waking and going to bed, as then you'd have had around 2-3 consumed meals.
The best time is when you can really in all honesty, becasue peoples lives and schedules are different.
As for what you're doing, Arms, Stomach and Cardio is missing a trick, by not utilising things like Chest, Legs and Back properly and potentially Shoulders too.
Try something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
This will stop you training more than 3 days straight.
In relation to the weights, do total body stuff, so 2 sets per muscle group, 8-10 reps, using compound movements like Deadlifts, Squats, Bench press etc, but you could chuck in a set on the Biceps and on Triceps, coupled with a bit of direct Abs work too, after the big muscles and Shoulders are done.
Cardio wise I'd stick to something like low level interval, like say level 1 or 2. 30 minutes max. You could step it up another level every 2 weeks until you're up to about 5 or 6. That should be adequate from then on in.
Interval training should be less adaptive compared to steady state, as the heartrate fluctuates during the workout.
You should still lose weight, but you might put some muscle on, but as 1lb of added muscle helps to burn around 45-50 additional calories that's okay.
Hopefully that all helps
.Re: Exercise Q!
Hello Boss Man,
Thank you for investing time in question. In appreciation, I will print the info out and keep it where I can see it every day so that I can apply it to myself. The only thing that worries me is incorporating weights into lifestyle. I should have mentioned that I'm a 235lb female at 5'3 and since I'm starting out, I want to go the easy way in. I was inactive for a pretty long time and so I have a small problem with pain in joints. Since I'm carrying too much weight, I don't want to do too much too soon for fear that I'll pop knee or ankle, you know? main concern with exercise routine was that by the time I've had last meal, I end up sometimes not having enough time for it so I just wanted to know if exercising the same way in between meals would still give me the results I want. I didn't know that I should alternate exercises, though so thank you for enlightening me with that but how bad will it be if I do some cardio every day?
Thank you for investing time in question. In appreciation, I will print the info out and keep it where I can see it every day so that I can apply it to myself. The only thing that worries me is incorporating weights into lifestyle. I should have mentioned that I'm a 235lb female at 5'3 and since I'm starting out, I want to go the easy way in. I was inactive for a pretty long time and so I have a small problem with pain in joints. Since I'm carrying too much weight, I don't want to do too much too soon for fear that I'll pop knee or ankle, you know? main concern with exercise routine was that by the time I've had last meal, I end up sometimes not having enough time for it so I just wanted to know if exercising the same way in between meals would still give me the results I want. I didn't know that I should alternate exercises, though so thank you for enlightening me with that but how bad will it be if I do some cardio every day?
Re: Exercise Q!
i'd keep things as they are routine wise.
If the weights seem difficult, then try the exercises without any weight and see how that pans out for a session. Assuming no pain or issues occur, then start using some light weights next time to get adjusted.
In general with Dumbells, go for the smallest weight on small muscles and the next one up on bigger ones.
For Barbells, go for the bar on it's own with small muscles and add as little extra weight as possible for bigger muscles.
For Machines of any kind, use a plate for small muscles and two plates for big muscles.
I appreciate your concerns, so trying exercises without any weight should allow you to use the range of motion and test out how able you are to complete exercises, around 8-10 times, 2x per muscle group.
Try not to worry too much okay. It's a new thing, but if you prove to yourself you're capable, assuming no physical issues result, which I hope won't happen, you will have the ability to continue and push on.
We as a community can support you as much as we think is feasible, but let yourself try to do what has been suggested, because I really think it's a good way to go and be honest to yourself, about how able you were to do a session when you're done yeah, don't let doubts make you believe something negative about your potential progress, if the negativity isn't justified.
Good luck Jen, I really mean that and WELL DONE, for taking the step of admitting you needed to change and then trying to turn those thoughts into actions.
You DESERVE a better physical future, but it must be earned, but certainly I am proud of you for making these first steps to change and I want you to be happier and healthier, so at least give the plan a go yeah, even if you just train unweighted initially, to test your bodies ability to go through the motions.
This will be another step to a better you. A you you have the right to be in the future.
Chin up and keep believing okay.
If the weights seem difficult, then try the exercises without any weight and see how that pans out for a session. Assuming no pain or issues occur, then start using some light weights next time to get adjusted.
In general with Dumbells, go for the smallest weight on small muscles and the next one up on bigger ones.
For Barbells, go for the bar on it's own with small muscles and add as little extra weight as possible for bigger muscles.
For Machines of any kind, use a plate for small muscles and two plates for big muscles.
I appreciate your concerns, so trying exercises without any weight should allow you to use the range of motion and test out how able you are to complete exercises, around 8-10 times, 2x per muscle group.
Try not to worry too much okay
. It's a new thing, but if you prove to yourself you're capable, assuming no physical issues result, which I hope won't happen, you will have the ability to continue and push on.We as a community can support you as much as we think is feasible, but let yourself try to do what has been suggested, because I really think it's a good way to go and be honest to yourself, about how able you were to do a session when you're done yeah, don't let doubts make you believe something negative about your potential progress, if the negativity isn't justified
.Good luck Jen, I really mean that and WELL DONE, for taking the step of admitting you needed to change and then trying to turn those thoughts into actions
.You DESERVE a better physical future, but it must be earned, but certainly I am proud of you for making these first steps to change and I want you to be happier and healthier, so at least give the plan a go yeah
, even if you just train unweighted initially, to test your bodies ability to go through the motions.This will be another step to a better you. A you you have the right to be in the future.
Chin up and keep believing okay
.Re: Exercise Q!
Dear Boss Man,
I want to sincerely thank you for your very positive and motivational reply. You don't know me yet you believe in me already! I was moved by that and I will add this to journal page which I titled "words of encouragement".
For about 6 years I've wanted to lose weight. I didn't try enough so I didn't get anywhere. I truly realized that the only thing keeping me from achieving this goal was myself. That line "you are your own worst enemy" applied so well but I also know I broke out of that bad mentality when I was able to realize it. With that type of mentality, I held on to a very unrealistic goal of perfection for losing weight --- I had the "perfect" plan (so I thought) by planning out day from the time I'd wake up and go to bed to the food I ate. Needless to say, none of days were "perfect" and I ended up in such a bad place because of it. If I didn't wake up at planned time, even if I missed by 5 minutes, I would throw entire day away. If I craved a food not on planned list, I ended up eating WAY more than I planned... and why? Because I had the mentality that if I ate a cookie already which was labeled as "bad" in head, then I might as well eat the whole box of cookies because I had already messed up. For 6 years I did this. I went from weighing 203 lbs to 243 pounds.
I recently bought a digital camera and started taking pictures of myself. Looking at them made me feel worried and that worry lead me to know that I had to do something about situation. I guess that's when I finally found "internal locus of control" and I've repeated myself tens of times every day since then that I am going to lose weight and I know it has worked for me. I attribute a lot of things to lack of care for body, and I think if I had had any mirrors in house or a digital camera, I'd be more aware of body. I used to be "hot" believe it or not. I'm sure a lot of us have made excuses for ourselves but I want to be victorious not a victim so I choose to change because as one of favorite quotes says, "when you change the way you look at things, the things you look at change" and I want to not be happy but FEEL happy. I've drilled it in head that I will reach goal by the holidays. I want to weigh between 135-160 by then and I know I can do it! In fact, this coming week I am going to buy a holiday dress I've been eyeing because I think that if I have that in front of me every day it will just make me want to do it more.
ultimate fitness goal is to lose the fat and tone arms, chest, and legs, and weight train as soon as I can because I want to have a really, really, large yet sexy butt. I will keep coming to the forum and hopefully I'll be able to exchange conversation with you in the future!
Have a a happy night!
Jen
I want to sincerely thank you for your very positive and motivational reply. You don't know me yet you believe in me already! I was moved by that and I will add this to journal page which I titled "words of encouragement".
For about 6 years I've wanted to lose weight. I didn't try enough so I didn't get anywhere. I truly realized that the only thing keeping me from achieving this goal was myself. That line "you are your own worst enemy" applied so well but I also know I broke out of that bad mentality when I was able to realize it. With that type of mentality, I held on to a very unrealistic goal of perfection for losing weight --- I had the "perfect" plan (so I thought) by planning out day from the time I'd wake up and go to bed to the food I ate. Needless to say, none of days were "perfect" and I ended up in such a bad place because of it. If I didn't wake up at planned time, even if I missed by 5 minutes, I would throw entire day away. If I craved a food not on planned list, I ended up eating WAY more than I planned... and why? Because I had the mentality that if I ate a cookie already which was labeled as "bad" in head, then I might as well eat the whole box of cookies because I had already messed up. For 6 years I did this. I went from weighing 203 lbs to 243 pounds.
I recently bought a digital camera and started taking pictures of myself. Looking at them made me feel worried and that worry lead me to know that I had to do something about situation. I guess that's when I finally found "internal locus of control" and I've repeated myself tens of times every day since then that I am going to lose weight and I know it has worked for me. I attribute a lot of things to lack of care for body, and I think if I had had any mirrors in house or a digital camera, I'd be more aware of body. I used to be "hot" believe it or not. I'm sure a lot of us have made excuses for ourselves but I want to be victorious not a victim so I choose to change because as one of favorite quotes says, "when you change the way you look at things, the things you look at change" and I want to not be happy but FEEL happy. I've drilled it in head that I will reach goal by the holidays. I want to weigh between 135-160 by then and I know I can do it! In fact, this coming week I am going to buy a holiday dress I've been eyeing because I think that if I have that in front of me every day it will just make me want to do it more.
ultimate fitness goal is to lose the fat and tone arms, chest, and legs, and weight train as soon as I can because I want to have a really, really, large yet sexy butt. I will keep coming to the forum and hopefully I'll be able to exchange conversation with you in the future!
Have a a happy night!
Jen
Re: Exercise Q!
1. Buying the dress was a good move, as it gives you another reason to keep pushing.
2. Reiterating things in your head, is a good way to try and make yourself believe more in what you are doing.
3. The weight goal is not too specific, so you're allowing some leeway which is important. So having a range of 135-160 lbs is a good thing. I know there's a chance you could get to around 120, but for now that target is very realistic.
I also want you to be proud of yourself, for admitting how you used to set yourself up for failure, because 6 years of what you could clearly see as failure, has been summed up quite eloquently and in a heart-felt way and I think there is a little beauty in the truths you told.
I don't see someone who failed, because I see someone who has not given up on themselves and that's why you have not failed Jen, you are NOT a failure, just someone that couldn't work out, how to overcome the partly destructive thoughts in their head.
One thing to always remember, which is important, is that weight loss is not just a cosmetic thing, it can never be just a cosmetic thing; it's also about reducing Blood pressure and Cholesterol; cutting stroke and heart attack risks, cutting the risk of Arthritis, Hip and Knee problems, Dementia etc.
Many people get bothered by slow progress and forget what they can't see. Sometimes you may find you lose less than you hoped for in a week, but that doesn't mean you're not achieving much, because all the little improvements that go on internally, could add up to a pretty decent week and what you visably see from one week to the next, versus what you do from one week to the next are two different things.
Yes, you're right we don't know each other, but I believe in you Jen, because I believe all people looking to lose weight are capable, once they find the things that work for them.
You already have made the decision to get serious, tried to act on it and admitted some of the things you are doing to make it happen and admitting some of the things that stopped it happening before.
So there are little things to be proud of already and I'm proud of you for them and by believing in you, I hope it will help you to believe in yourself and to see that you have a second chance at living and a chance to become more healthy, beautiful and wise, as a result of what you hopefully will do and achieve.
This is a great opportunity to show people how much you think of yourself and value yourself and to show people you don't believe you are second best, because you shouldn't have to be and life is about preparing for the long-term future and when you're old, your body needs to have some way of still functioning to an acceptable level and by giving it the foundations of that, then when age really starts to strip away vitality and health, you will still be left with good condition for a lot longer, than just letting your body decline when there's a real chance to prevent it and thereby potentially setting yourself up for a pretty unenjoyable old age.
So hopefully things will work out this time. If you believe in yourself, we can believe in you and if you keep coming here when you can and updating us, we can continue to support you in the way(s), we want to, because you came to us for support and guidance and by showing us respect and being humble, you earned it and we will look out for you now and do what we can to be here supporting you.
GOOD LUCK Jen. You seem like a really, really lovely Lady and I really hope this works out for you.
Chin up and no worries okay. You CAN do this and make something special happen for yourself, because ou ARE capable.
2. Reiterating things in your head, is a good way to try and make yourself believe more in what you are doing.
3. The weight goal is not too specific, so you're allowing some leeway which is important. So having a range of 135-160 lbs is a good thing. I know there's a chance you could get to around 120, but for now that target is very realistic.
I also want you to be proud of yourself, for admitting how you used to set yourself up for failure, because 6 years of what you could clearly see as failure, has been summed up quite eloquently and in a heart-felt way and I think there is a little beauty in the truths you told.
I don't see someone who failed, because I see someone who has not given up on themselves and that's why you have not failed Jen, you are NOT a failure, just someone that couldn't work out, how to overcome the partly destructive thoughts in their head.
One thing to always remember, which is important, is that weight loss is not just a cosmetic thing, it can never be just a cosmetic thing; it's also about reducing Blood pressure and Cholesterol; cutting stroke and heart attack risks, cutting the risk of Arthritis, Hip and Knee problems, Dementia etc.
Many people get bothered by slow progress and forget what they can't see. Sometimes you may find you lose less than you hoped for in a week, but that doesn't mean you're not achieving much, because all the little improvements that go on internally, could add up to a pretty decent week and what you visably see from one week to the next, versus what you do from one week to the next are two different things.
Yes, you're right we don't know each other, but I believe in you Jen, because I believe all people looking to lose weight are capable, once they find the things that work for them.
You already have made the decision to get serious, tried to act on it and admitted some of the things you are doing to make it happen and admitting some of the things that stopped it happening before.
So there are little things to be proud of already and I'm proud of you for them and by believing in you, I hope it will help you to believe in yourself and to see that you have a second chance at living and a chance to become more healthy, beautiful and wise, as a result of what you hopefully will do and achieve.
This is a great opportunity to show people how much you think of yourself and value yourself and to show people you don't believe you are second best, because you shouldn't have to be and life is about preparing for the long-term future and when you're old, your body needs to have some way of still functioning to an acceptable level and by giving it the foundations of that, then when age really starts to strip away vitality and health, you will still be left with good condition for a lot longer, than just letting your body decline when there's a real chance to prevent it and thereby potentially setting yourself up for a pretty unenjoyable old age.
So hopefully things will work out this time. If you believe in yourself, we can believe in you and if you keep coming here when you can and updating us, we can continue to support you in the way(s), we want to, because you came to us for support and guidance and by showing us respect and being humble, you earned it and we will look out for you now and do what we can to be here supporting you.
GOOD LUCK Jen. You seem like a really, really lovely Lady and I really hope this works out for you
.Chin up and no worries okay. You CAN do this and make something special happen for yourself, because ou ARE capable
.