For some reference, regardless of how much you use weights, you will never look like "those" female body builders. You don't eat over 3000 calories, take multiple suppliments and cycle through a steroid program. You just cannot get like that by just lifting heavy weights.
Something to help the visual for you... a fat cell would be about the size of a tennis ball and a muscle cell is about the size of a marble. They also will weigh pretty much the same. So think of you at 170 with the tennis balls and using all that stored evergy and new healthy eating and exercise to build a 170 body that is densely compact like the marbel.... In no way do I suggest you stay at 170 lbs or any other weight, just showing the comparison.
Cheers!
PS. I almost forgot, Great work on switching from the frozen meals! Not easy, but so worth it!
I clench butt too much!
Moderators: Boss Man, cassiegose
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CracyTracy
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Re: I clench butt too much!
Thanks for the comparison, Vamp. That helps me understand how two people can weigh the same but look completely different. However, I still don't understand how to lose the layer of fat that is over the muscle, if that makes sense. I constantly hear to keep doing what I am doing and it will happen, but it isn't happening. I don't know what cardio I need to do to step up the fat loss, if I am truly gaining muscle. I hope that makes sense. Thanks.
Re: I clench butt too much!
Unfortunately it takes time and everyone is definitely different, age, , genetics.....
Just to show you something, today was weigh in and measure day.... 266 lbs., to the decimal it is the same as last Monday... first thought was crap... plateau already? Nope, I lost 1/4 inch off hips and 3/4 inch off waist.
This week muscle gain must have equaled fat loss. There is no other plausible explanation. I do weights and I do cardio. weights are 3 days upper body and 3 days lower body. When I do lower body I also spend 20-30 minutes either on the exercise bike or the treadmill. I also walk outside 2-3 times a week anywhere over 5 km, if weather stops me I spend an extra hour in the gym 1-2 evenings doing an hour of cardio... elliptical/bike/treadmill (yes all three during that hour).
This is what happens... I eat 4-5 clean meals a day and have a minimum of 2.5 Liters of water, I do resistance exercise which increases metabolism for up to 48 hours and the little bit of muscle I gain week to week also increases overall resting metabolism. The cardio I do also helps to burn calories during the exercise and helps heart, lung and circulatory system. As I increase muscle, metabolism increases, thus while I do cardio or weight lifting it increases more than without that new muscle. Also, the less fat I carry on body the more efficient muscle can work towards advantage.
so.... by doing a full body weight routine 2x - 3x a week and cardio for 1/2 hour a day you can effectively reduce and maintain your weight and change your body composition to something you want.
I sincerely hope this helps clear some of your questions up.
Just to show you something, today was weigh in and measure day.... 266 lbs., to the decimal it is the same as last Monday... first thought was crap... plateau already? Nope, I lost 1/4 inch off hips and 3/4 inch off waist.
This week muscle gain must have equaled fat loss. There is no other plausible explanation. I do weights and I do cardio. weights are 3 days upper body and 3 days lower body. When I do lower body I also spend 20-30 minutes either on the exercise bike or the treadmill. I also walk outside 2-3 times a week anywhere over 5 km, if weather stops me I spend an extra hour in the gym 1-2 evenings doing an hour of cardio... elliptical/bike/treadmill (yes all three during that hour).
This is what happens... I eat 4-5 clean meals a day and have a minimum of 2.5 Liters of water, I do resistance exercise which increases metabolism for up to 48 hours and the little bit of muscle I gain week to week also increases overall resting metabolism. The cardio I do also helps to burn calories during the exercise and helps heart, lung and circulatory system. As I increase muscle, metabolism increases, thus while I do cardio or weight lifting it increases more than without that new muscle. Also, the less fat I carry on body the more efficient muscle can work towards advantage.
so.... by doing a full body weight routine 2x - 3x a week and cardio for 1/2 hour a day you can effectively reduce and maintain your weight and change your body composition to something you want.
I sincerely hope this helps clear some of your questions up.
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CracyTracy
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Re: I clench butt too much!
I understand what you are saying. However, these are problems.
1. I have weighed 170 for four weeks. No 5'6" woman wants to weigh that for the rest of their life, even if they have muscle replacing the fat. Can you imagine how much muscle would replace that much fat? It seems like it would be quite a lot, which is the look I am not going for.
2. It seems as if you are exercising close to 2 hours a day. This is not possible for me. Before someone says that it is if I make the sacrifice, take today as an example of mg regular day: I fell asleep after 9 am, after getting only an hour nap yesterday, and overslept today by sleeping until 1:45pm instead of 1:15. When I get home, I will be lucky if I get an hour of exercise before getting ready for work tonight. I just don't see how it's feasible to exercise more. The only days it would be feasible would be days off, which would still be a stretch considering I have to do things on those days I don't get to do on regular days.
3. I don't workout in a gym or outside. I work out at home with whatever cardio I can do, a 10 lb. kettle bell, and 10 lb. ankle weights. I have no desire to go to a gym around here because of the amount of skinny, judgemental college students that frequent them, and I have no desire to work out outside for the same reason, leaving me with working out at home. I have decided not to do the walk/run anymore because it is frustrating me that I can't properly exercise both sides equally, so I don't know what other cardio to do. Add to that the lack of weight training due to the lack of weights, and I can't get the work outs you describe.
I hope that you can imagine that, as a woman, I don't want to weigh 170 for the rest of life at height. I could see weighing 150 if muscle tone looks good, but staying at 170 seems extreme, even if I am gaining muscle. I understand what you are saying about muscle weighing the same as fat but taking up less space. However I don't see how I could be happy at this weight with that much muscle taking it's place because it seems as if it would be an abnormal amount of muscle taking up what is now space for fat. This means I need to lose more fat than muscle gained, and not have them equal, as I understand you to say. I hope this helps explain frustration at not knowing where to go from here, or what to do. This is quite quickly leading to an episode of depression, which I am desperately trying to fight but continuously see due to frustration. Thanks for the read, understanding and help.
1. I have weighed 170 for four weeks. No 5'6" woman wants to weigh that for the rest of their life, even if they have muscle replacing the fat. Can you imagine how much muscle would replace that much fat? It seems like it would be quite a lot, which is the look I am not going for.
2. It seems as if you are exercising close to 2 hours a day. This is not possible for me. Before someone says that it is if I make the sacrifice, take today as an example of mg regular day: I fell asleep after 9 am, after getting only an hour nap yesterday, and overslept today by sleeping until 1:45pm instead of 1:15. When I get home, I will be lucky if I get an hour of exercise before getting ready for work tonight. I just don't see how it's feasible to exercise more. The only days it would be feasible would be days off, which would still be a stretch considering I have to do things on those days I don't get to do on regular days.
3. I don't workout in a gym or outside. I work out at home with whatever cardio I can do, a 10 lb. kettle bell, and 10 lb. ankle weights. I have no desire to go to a gym around here because of the amount of skinny, judgemental college students that frequent them, and I have no desire to work out outside for the same reason, leaving me with working out at home. I have decided not to do the walk/run anymore because it is frustrating me that I can't properly exercise both sides equally, so I don't know what other cardio to do. Add to that the lack of weight training due to the lack of weights, and I can't get the work outs you describe.
I hope that you can imagine that, as a woman, I don't want to weigh 170 for the rest of life at height. I could see weighing 150 if muscle tone looks good, but staying at 170 seems extreme, even if I am gaining muscle. I understand what you are saying about muscle weighing the same as fat but taking up less space. However I don't see how I could be happy at this weight with that much muscle taking it's place because it seems as if it would be an abnormal amount of muscle taking up what is now space for fat. This means I need to lose more fat than muscle gained, and not have them equal, as I understand you to say. I hope this helps explain frustration at not knowing where to go from here, or what to do. This is quite quickly leading to an episode of depression, which I am desperately trying to fight but continuously see due to frustration. Thanks for the read, understanding and help.
Re: I clench butt too much!
I am sorry you misunderstood. I was merely using your weight as an example to show the point and no way did I mean you to stay there. Not to be judgemental (sp.) but I think you are focused too much on the scale. You judge the "skinny college girls" at the gym by their look but your judge yourself by the number on the scale. I suggest throwing the scale out and using a tape measure. The scale is making you unhappy because of a number. Also, you only need 30-45 minutes a day to be effective to transform your body and you can use body weight exercises to do this and if done properly, a specific cardio exercise is not required.
I do hear you that sleep is limited for you and that you also have difficulty sleeping. Believe it or not, but an exercise routine will allow for better rest when you do lay down to sleep... It takes time to develop an exercise and diet habit. It takes time to see excess weight to come off. The elements of rest, exercise and diet all affect our health and how we look so each takes work to find it's balance with your individual lifestyle.
Bossman has given other's a body weight program to use when weights are not available, perhaps if you ask him he could do the same for you. Walking is still an excellent form of lower impact exercise and if you do 30 minutes a day and try to go a little further each day, then you will see some results, but without consistency and sticking to it, you won't. I really hope you do figure out how to achieve your goals given the little time you have for yourself. I sincerely wish you the best results from your efforts!
Cheers
I do hear you that sleep is limited for you and that you also have difficulty sleeping. Believe it or not, but an exercise routine will allow for better rest when you do lay down to sleep... It takes time to develop an exercise and diet habit. It takes time to see excess weight to come off. The elements of rest, exercise and diet all affect our health and how we look so each takes work to find it's balance with your individual lifestyle.
Bossman has given other's a body weight program to use when weights are not available, perhaps if you ask him he could do the same for you. Walking is still an excellent form of lower impact exercise and if you do 30 minutes a day and try to go a little further each day, then you will see some results, but without consistency and sticking to it, you won't. I really hope you do figure out how to achieve your goals given the little time you have for yourself. I sincerely wish you the best results from your efforts!
Cheers
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CracyTracy
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Re: I clench butt too much!
Thank you for your response, Vamp. I understand that you think that the weight of a person doesn't matter as long as the muscle tone is there, and the person looks as they want. To an extent, I agree, which is why I have changed goal weight from 145 to whatever looks good. However, weight does play a part in our lives. If it didn't, doctors wouldn't insist on knowing it to judge doses of medicine, to determine BMI, etc.
I bought a tape measure today, which will help me understand how many inches I lose. However, I think you may have misunderstood me, or what I intended to say. Yes, I believe that being 170 and having the body I want is improbable. However, I know there is muscle tone under this layer of fat that refuses to move. I know that if I lose this fat, I will weigh less, and look better. problem, for the last four weeks, is not only getting the scale to budge, but to get the fat to budge. I do not feel I have lost any pounds or inches. In fact, abdomen is beginning to pudge out a bit in the middle area. I don't know if I need to cut back on crunches/reverse crunches/oblique twists. That is possible, but I also know I want the fat to move and it isn't.
I decided not to walk/run because I feel as if I am getting an uneven workout, as I feel left side gets more of a workout than right. It is also inconvenient to go to church every day to work out if I can do something at home, and as I stated in previous post, I don't want to be judged for looks by people who go to a gym and use it as a social club, or by people driving down the road. I am very self-conscious about how I look when I work out, and don't want to do it in front of people. If you think I am judging them, I am sorry to give that impression. I am going on past experiences of working out in public. If I feel people are watching me, I will not stick with it. Therefore walking/running are out of the question, so I am trying to find a cardio that will help me burn the fat off . I know that weight-training exercises technically count as cardio, according to sites I have read, but I feel I need an additional cardio exercise to add to the squats, lunges, etc. I know I can't target train, but I would say 80% of fat is in , so that is where I concentrate mentally.
Thank you for your help, and for at least letting me vent, even if there is no solution to problem. I truly do appreciate your help, and for putting up with me through this!
I bought a tape measure today, which will help me understand how many inches I lose. However, I think you may have misunderstood me, or what I intended to say. Yes, I believe that being 170 and having the body I want is improbable. However, I know there is muscle tone under this layer of fat that refuses to move. I know that if I lose this fat, I will weigh less, and look better. problem, for the last four weeks, is not only getting the scale to budge, but to get the fat to budge. I do not feel I have lost any pounds or inches. In fact, abdomen is beginning to pudge out a bit in the middle area. I don't know if I need to cut back on crunches/reverse crunches/oblique twists. That is possible, but I also know I want the fat to move and it isn't.
I decided not to walk/run because I feel as if I am getting an uneven workout, as I feel left side gets more of a workout than right. It is also inconvenient to go to church every day to work out if I can do something at home, and as I stated in previous post, I don't want to be judged for looks by people who go to a gym and use it as a social club, or by people driving down the road. I am very self-conscious about how I look when I work out, and don't want to do it in front of people. If you think I am judging them, I am sorry to give that impression. I am going on past experiences of working out in public. If I feel people are watching me, I will not stick with it. Therefore walking/running are out of the question, so I am trying to find a cardio that will help me burn the fat off . I know that weight-training exercises technically count as cardio, according to sites I have read, but I feel I need an additional cardio exercise to add to the squats, lunges, etc. I know I can't target train, but I would say 80% of fat is in , so that is where I concentrate mentally.
Thank you for your help, and for at least letting me vent, even if there is no solution to problem. I truly do appreciate your help, and for putting up with me through this!
Re: I clench butt too much!
Well, self conscious with how we look we all have certain levels of and I do understand that.. I have definitely been there myself. I would have to say that it feels you work harder with one side over the other because you have a dominate side. You stand more on one leg rather than the other, you lead with one leg all the time over another and the same with your arms. It is a one side is more dominate than the other so has always done more work and therefore is stronger. It can and will balance out in time just as I think someone else mentioned earlier in the post.
Have you tried work out tapes for cardio activity, tae bo, aerobics, px90... etc. or perhaps going to a used store for an exercise bike or treadmill, or perhaps a new one online.
Its no worries about getting your frustrations out and asking for advice. We are here to help you!
Have you tried work out tapes for cardio activity, tae bo, aerobics, px90... etc. or perhaps going to a used store for an exercise bike or treadmill, or perhaps a new one online.
Its no worries about getting your frustrations out and asking for advice. We are here to help you!
Re: I clench butt too much!
As Chris eluded to, if you were eating masses of calories and taking steroids or prohormones, then you could be 170lbs+ of muscle, but otherwise no.
You won't have changed much anyway in the past month, as most of what has happened has been down to you altering your calories and as you say, not exercising much, if at all, due to a minor injury.
So you just need to try and keep focusing on the long-term and don't get hung up on what the scale says.
There's two key things you need to live your life by, money and your own attitude to the world and people around you, the latter is highly adaptable for people who need it to be, the other not so much because too many factors govern it, that it can just be altered quickly, but scales and how much you weigh shouldn't become an all encompassing thing and the tape measure suggestion might be a more prudent way to go, because your body composition can fluctuate in a more positive and negative way, yet as previously explained your weight could remain constant.
You won't have changed much anyway in the past month, as most of what has happened has been down to you altering your calories and as you say, not exercising much, if at all, due to a minor injury.
So you just need to try and keep focusing on the long-term and don't get hung up on what the scale says.
There's two key things you need to live your life by, money and your own attitude to the world and people around you, the latter is highly adaptable for people who need it to be, the other not so much because too many factors govern it, that it can just be altered quickly, but scales and how much you weigh shouldn't become an all encompassing thing and the tape measure suggestion might be a more prudent way to go, because your body composition can fluctuate in a more positive and negative way, yet as previously explained your weight could remain constant.
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CracyTracy
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Re: I clench butt too much!
Thank you both for your comments. I have purchased a tape measure about a week ago and have been using it. I have not measured today so I don't know any results. However, if initial measurements are correct, I have a lot further to go than I thought I did when I used just the scales! That being said, I am still weighing because weight does matter, even if it is medically speaking.
Vamp, I have tried videos in the past. I realize this thread is long, so I know you don't remember me stating this, but I dislike them because they have perfect people doing the exercises but tell us "If you can't do it perfectly, just do what you can." I get mad because I can't do it right, and because I feel inferior to those on the DVDs that do them, and stop doing them. Also, I am no where no able to even think about doing P90X, TurboFire, Insanity, etc. body would collapse after doing 15 minutes of that. I also am not able to purchase even a used treadmill or elliptical. They are still hundreds of dollars, which I don't have. That leads me back to doing something High Intensity at home to lose the last layer of fat I have on abdomen and pelvic area.
I have been doing running in place, jump rope without the rope, and kettle bell swings, alternating every minute. This is how I know body could not handle P90X et. al. I feel like collapsing after 8 minutes of this and have to go to squats or something of that nature. However, I don't know if this is right or if there is something similar but better I could be doing.
Also, I don't use the jump rope because I never learned how to jump rope and tried to jump the other day. I got one foot over successfully out of five attempts. I can not do it without tripping up with every jump, and I don't know how to coordination, so I threw the rope down and jump without it. I have always wanted to learn how to jump rope but have no idea how to do it, or how to work on it, and get frustrated and quit. I get frustrated even typing this.
Anyway, any help that you can give, that doesn't cost too much money, would be greatly appreciated!
Vamp, I have tried videos in the past. I realize this thread is long, so I know you don't remember me stating this, but I dislike them because they have perfect people doing the exercises but tell us "If you can't do it perfectly, just do what you can." I get mad because I can't do it right, and because I feel inferior to those on the DVDs that do them, and stop doing them. Also, I am no where no able to even think about doing P90X, TurboFire, Insanity, etc. body would collapse after doing 15 minutes of that. I also am not able to purchase even a used treadmill or elliptical. They are still hundreds of dollars, which I don't have. That leads me back to doing something High Intensity at home to lose the last layer of fat I have on abdomen and pelvic area.
I have been doing running in place, jump rope without the rope, and kettle bell swings, alternating every minute. This is how I know body could not handle P90X et. al. I feel like collapsing after 8 minutes of this and have to go to squats or something of that nature. However, I don't know if this is right or if there is something similar but better I could be doing.
Also, I don't use the jump rope because I never learned how to jump rope and tried to jump the other day. I got one foot over successfully out of five attempts. I can not do it without tripping up with every jump, and I don't know how to coordination, so I threw the rope down and jump without it. I have always wanted to learn how to jump rope but have no idea how to do it, or how to work on it, and get frustrated and quit. I get frustrated even typing this.
Anyway, any help that you can give, that doesn't cost too much money, would be greatly appreciated!
Re: I clench butt too much!
I just thought of something that may help you... If you have access to a large mall, often there are walk groups ... ie, heart patients use a particular mall in Toronto, sometime elderly groups, sometimes it is just a group that has gotten together and started one.... or you could do it yourself.
Secondly, If you have access to a building with flights of stairs, a stair climbing circuit is excellent for building endurance and great leg muscles! Even doing a circuit through a 3 story walk up is great exercise... up a flight walk the hall to the end, up the next flight, walk across, down a flight, walk back, down a flight. you can time yourself and aim for a time and then aim for up to 5 circuits and try to improve your times... or use a high rise and climb 2 flights, walk a hallway, climb 2 flights, walk a hallway.. and then go back down the same way or try to go down the entire flight... time yourself and try to improve it....
3 times a week of any of these is an excellent and cheap workout and can be done in under 45 minutes.
I don't know if Bossman ever gave you the body weight program he has given others but that could be something else that you could do in the comfort of your own home.
If I can think of anything else I will let you know!
Secondly, If you have access to a building with flights of stairs, a stair climbing circuit is excellent for building endurance and great leg muscles! Even doing a circuit through a 3 story walk up is great exercise... up a flight walk the hall to the end, up the next flight, walk across, down a flight, walk back, down a flight. you can time yourself and aim for a time and then aim for up to 5 circuits and try to improve your times... or use a high rise and climb 2 flights, walk a hallway, climb 2 flights, walk a hallway.. and then go back down the same way or try to go down the entire flight... time yourself and try to improve it....
3 times a week of any of these is an excellent and cheap workout and can be done in under 45 minutes.
I don't know if Bossman ever gave you the body weight program he has given others but that could be something else that you could do in the comfort of your own home.
If I can think of anything else I will let you know!
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musculArgirl2
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Re: I clench butt too much!
Some people have had some really good results with 30 day shred.
it's only 20 minutes.
If you feel you aren't coordinated for 30 day shred. maybe just try walking outside but in intervals. walk at a faster pace and than a slower pace for a certain time period. If you have a cell phone the run keeper app is great for tracking your mileage and speed so you can see how you are improving. I see you are in Mississippi so you could workout outside much longer than us northerners.
I feel self conscioius too about working out in front of others. I luckily found a nice path to workout at a local park. maybe that can be an option for you too?
it's only 20 minutes.
If you feel you aren't coordinated for 30 day shred. maybe just try walking outside but in intervals. walk at a faster pace and than a slower pace for a certain time period. If you have a cell phone the run keeper app is great for tracking your mileage and speed so you can see how you are improving. I see you are in Mississippi so you could workout outside much longer than us northerners.
I feel self conscioius too about working out in front of others. I luckily found a nice path to workout at a local park. maybe that can be an option for you too?
Last edited by musculArgirl2 on Sun Nov 10, 2013 6:12 pm, edited 1 time in total.
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musculArgirl2
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Re: I clench butt too much!
You could try looking at craigslist for used exercise bikes or ellipticals or treadmill. I found some really old cheap exercise bikes for less than 100 in area. Just another idea. 
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CracyTracy
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Re: I clench butt too much!
Sorry for the delayed response everyone. It has been a tough few weeks, and finding time to exercise has been hard. That being said I found a few days a week last week and this week.
I thank everyone for their suggestions. I appreciate your help in trying to find the best exercise for me. However, I was unable to do the suggestions of stairs, because the only building I have access to that has flights of stairs is workplace, which doesn't allow us to be there unless we are on the clock due to HIPAA regulations. Also, we don't have a mall, there isn't a safe walking path, and the exercise bike is what I would enjoy but can not afford right now.
That left the 30-Day Shred by Jillian Michaels, suggested by musculArgirl2. It was only $10 so I thought I would try it. I must say I wasn't crazy about this idea, because I have found Jillian Michaels to be abrasive, and almost like a bully.
That being said, her workout is great! She only has two people to watch, a "beginners" example, and an "advanced" example. This helps me because I don't have multiple people to try and watch, and get frustrated. Also, she moves fast, and in that 20 minute workout, I sweat more than did running/walking for an hour. The toughest part is the first set of cardio, which is 30 seconds of jumping jacks, followed by 30 seconds of jumping rope without the rope, and repeated for another minute. I have the toughest problem catching breath during this time. The rest of the workout I have no problem. I suppose this will get better with time, even though I have done it five or six times, and impatience thinks I should be past that problem by now.
Anyway, the proof is in the pudding, right? muscles are more toned than before, and I thought I was in good shape considering how much I have been working out. Also, I got plateau, losing 4 pounds and 1 inch around waist! I believe that, at least for now, just level one will be great for what I need. After than, I have two more levels, and then I might be able to go further, like to possibly to Insanity.
Thanks for everyone's help during plateau, and psychotic process of trying to find the best exercise for me! Hopefully this will be just what I need to lose the last 15-20 pounds of fat/inches and tone what I need to tone! I will keep everyone posted!
I thank everyone for their suggestions. I appreciate your help in trying to find the best exercise for me. However, I was unable to do the suggestions of stairs, because the only building I have access to that has flights of stairs is workplace, which doesn't allow us to be there unless we are on the clock due to HIPAA regulations. Also, we don't have a mall, there isn't a safe walking path, and the exercise bike is what I would enjoy but can not afford right now.
That left the 30-Day Shred by Jillian Michaels, suggested by musculArgirl2. It was only $10 so I thought I would try it. I must say I wasn't crazy about this idea, because I have found Jillian Michaels to be abrasive, and almost like a bully.
That being said, her workout is great! She only has two people to watch, a "beginners" example, and an "advanced" example. This helps me because I don't have multiple people to try and watch, and get frustrated. Also, she moves fast, and in that 20 minute workout, I sweat more than did running/walking for an hour. The toughest part is the first set of cardio, which is 30 seconds of jumping jacks, followed by 30 seconds of jumping rope without the rope, and repeated for another minute. I have the toughest problem catching breath during this time. The rest of the workout I have no problem. I suppose this will get better with time, even though I have done it five or six times, and impatience thinks I should be past that problem by now.
Anyway, the proof is in the pudding, right? muscles are more toned than before, and I thought I was in good shape considering how much I have been working out. Also, I got plateau, losing 4 pounds and 1 inch around waist! I believe that, at least for now, just level one will be great for what I need. After than, I have two more levels, and then I might be able to go further, like to possibly to Insanity.
Thanks for everyone's help during plateau, and psychotic process of trying to find the best exercise for me! Hopefully this will be just what I need to lose the last 15-20 pounds of fat/inches and tone what I need to tone! I will keep everyone posted!
Re: I clench butt too much!
Tracy, that is awesome news!! As for thinking you should be over the shortness of breath during the skipping and jumping jacks. Don't be dissuaded! They are difficult even for the best of shape people to do without losing their breath. I am sure with your determination and the great results you have gotten over the last 2 weeks you will not only improve but also reach your goals.
Congratulations!!
Congratulations!!