OK I really need help...
Moderators: Boss Man, cassiegose
OK I really need help...
So I have problems. I seem to be able to lose most of the weight I want to lose, and then I gain it back. And I never quite make it to where I want to be. I'm pretty "squishy" all over. I need suggestions please...
Re: OK I really need help...
What times of the day do you eat and what foods do you eat at those times?
Re: OK I really need help...
Well during the week I usually eat the special k crisps for breakfast and then either a chicken salad sandwich or a salad for lunch and then usually some type of smart ones for supper. On the weekend I usually eat a little more freely. For working out I go for a bike ride 5-6 times a week and I have to walk about 3 blocks to and from work. I tend to not drink much soda. Maybe one or two a week.
Re: OK I really need help...
The cardio seems fine, but I suspect the eating is under-nourishing if that's a term.
The main issue can be when people switch from bad food to good food. One example being, that a 1,500 calorie pizza is full of bad nutrition, but also has a lot of micronutrients and in some cases, significantly more than something like a Chicken Salad for example, which cna mean a risk of not adequately nourishing things like muscles and in particular bones and sometimes some foods like salads, are not caloric enough to help someone develop a goodly caloric intake per day, potentially causing a "starvation mode", where the body clings onto fat and won't let go, because it thinks it's being starved.
So I would be looking at increasing meal portions I.E. more protein in your Breakfast from things like Chicken, Ham, Turkey, Eggs etc.
I'd be looking for fairly caloric snacks too, like a good sized portion of peanuts, Microwave baked beans, soup and rice dishes, Low fat cheese, avocado, sandwiches, raw carrot, celery sticks, nuts, fruit, yoghurt, which are examples of things that make up part or a whole snack. I'm sure you'll work out which is which.
Add those sorts of things in roughly half way between meals and look to have at least 200 calories and no more than around 350, as sedentary females need 1,800 calories a day, but you could add another 300 in there, because you cycle pretty much every day.
Be careful of salt intake too, not just for the potential blood pressure issues, but because of water retention and Edema, (excess fluid in the legs), possibilities.
Muscle also burns calories and 1lb of added muscle can burn an extra 45-50 calories, so consider doing some kind of strength training and at a gym if possible.
You might get a routine of an instructor similar to this.
Squats, 2 sets, 8-10 reps
Lunges, 2 sets, 8-10 reps
Deadlifts, 2 sets, 8-10 reps
Bench Press, 2 sets, 8-10 reps
Bent over Barbell Rows, 2 sets, 8-10 reps
Shrugs, 2 sets, 8-10 reps
Planks, 30 seconds.
This could be done 3x a week every other day.
If not, you could purchase some equipment for home use 3 times a week.
I'd reccommend the following.
1 Weight Bench, with adjustable back rest.
1 weight bar 10kg, (22lbs), approx weight, with 2 collars or clips
2 small bars 2kg, (4.4lbs), each, with 2 collars or clips per bar.
2 x 10kg, (22lb) weight discs.
2 x 5kg, (11lb), weight discs.
2 x 2kg or 2.5kg, (4.4 or 5.5lbs), weight discs. Depends on what a particular manufacturer makes.
2 x 1kg or 1.5kg, (2.2 or 3.3lbs), weight discs. Depends on what a particular manufacturer makes.
1 x swiss ball, (optional).
2 x rubber bands / tubes, (optional).
1 x medicine ball, (optional).
1 x rubber mat, (optional).
1 x Squat Rack, (optional). Could be a bit pricey.
What you will have however, is a large bar that could be loaded take more than 30kg's of additional weight on it and two small bars that coudl be loaded significantly too, so the amounts specified, would be more than enough to get used to lifting and then to progress to heavier stuff.
That's the home option if you wanted it.
I think we've covered a lot of bases here, but feel free to ask more if you need it.
GOOD LUCK and do please keep us posted, or maybe consider keeping a journal here if you want and anything else you want to say to others, feel free, because even one good word can mean so much
.
The main issue can be when people switch from bad food to good food. One example being, that a 1,500 calorie pizza is full of bad nutrition, but also has a lot of micronutrients and in some cases, significantly more than something like a Chicken Salad for example, which cna mean a risk of not adequately nourishing things like muscles and in particular bones and sometimes some foods like salads, are not caloric enough to help someone develop a goodly caloric intake per day, potentially causing a "starvation mode", where the body clings onto fat and won't let go, because it thinks it's being starved.
So I would be looking at increasing meal portions I.E. more protein in your Breakfast from things like Chicken, Ham, Turkey, Eggs etc.
I'd be looking for fairly caloric snacks too, like a good sized portion of peanuts, Microwave baked beans, soup and rice dishes, Low fat cheese, avocado, sandwiches, raw carrot, celery sticks, nuts, fruit, yoghurt, which are examples of things that make up part or a whole snack. I'm sure you'll work out which is which.
Add those sorts of things in roughly half way between meals and look to have at least 200 calories and no more than around 350, as sedentary females need 1,800 calories a day, but you could add another 300 in there, because you cycle pretty much every day.
Be careful of salt intake too, not just for the potential blood pressure issues, but because of water retention and Edema, (excess fluid in the legs), possibilities.
Muscle also burns calories and 1lb of added muscle can burn an extra 45-50 calories, so consider doing some kind of strength training and at a gym if possible.
You might get a routine of an instructor similar to this.
Squats, 2 sets, 8-10 reps
Lunges, 2 sets, 8-10 reps
Deadlifts, 2 sets, 8-10 reps
Bench Press, 2 sets, 8-10 reps
Bent over Barbell Rows, 2 sets, 8-10 reps
Shrugs, 2 sets, 8-10 reps
Planks, 30 seconds.
This could be done 3x a week every other day.
If not, you could purchase some equipment for home use 3 times a week.
I'd reccommend the following.
1 Weight Bench, with adjustable back rest.
1 weight bar 10kg, (22lbs), approx weight, with 2 collars or clips
2 small bars 2kg, (4.4lbs), each, with 2 collars or clips per bar.
2 x 10kg, (22lb) weight discs.
2 x 5kg, (11lb), weight discs.
2 x 2kg or 2.5kg, (4.4 or 5.5lbs), weight discs. Depends on what a particular manufacturer makes.
2 x 1kg or 1.5kg, (2.2 or 3.3lbs), weight discs. Depends on what a particular manufacturer makes.
1 x swiss ball, (optional).
2 x rubber bands / tubes, (optional).
1 x medicine ball, (optional).
1 x rubber mat, (optional).
1 x Squat Rack, (optional). Could be a bit pricey.
What you will have however, is a large bar that could be loaded take more than 30kg's of additional weight on it and two small bars that coudl be loaded significantly too, so the amounts specified, would be more than enough to get used to lifting and then to progress to heavier stuff.
That's the home option if you wanted it.
I think we've covered a lot of bases here, but feel free to ask more if you need it.
GOOD LUCK and do please keep us posted, or maybe consider keeping a journal here if you want and anything else you want to say to others, feel free, because even one good word can mean so much
.Re: OK I really need help...
I can't do squats due to a bad knee and last time I did it I really hurt knee. Dead lifting is favorite. I hurt myself pretty bad once from it but I keep coming back. In the winter I did a lot of weights and walking on the treadmill as we have a gym in our house that husband set up for me. Do you have any suggestions on something other than squats? Also are you sure I need so many calories? Generally I try not to eat more than 1300 calories due to height. I'm about 5'3.
Re: OK I really need help...
An alternative to Squats could be Box step-ups.
Yes the higher calories are good. If you don't eat enough, your body might think it's being starved and shut down the fat removal process. It's not about suddenly megadosing calories, but having a more sensible amount, which 1,300 a day coupled with exercise isn't, expecially for fat loss, it's a bit low.
The extra micro and macronutrients would also be beneficial, for helping with things like improved brain function, organ condition, bone density, muscle strength, arterial health etc etc, so what I suggested regarding caloric intake, could have a raft of benefits, that 1,300 calories a day cannot fully provide.
I know it's seems strange to be told eat more then you are doing, but a sensible amount of more, not outright splurging or gorging everyday, will be beneficial in the long-term, once your body fully adjusts and is fully proficient at handling the calories and added nutrients.
I am certain you will be fine doing what I suggested, but ultimately it's your call, but I would never tell anyone anything on purpose, I felt was wrong and your wellbeing is important to me, because I chose to respond to you, so in some way, I am responsible for what I say, if you do some or all of it and you effect some sort of physical results
Though as stated, I'm certain you'll be fine.
Whatever you decide and whatever extra help or support you want from us, GOOD LUCK and remember that we do care and we are here for you, not to make ourselves look good or brag if you get results, because you matter to us and you WILL come first with me when I respond and always will do on both counts and I want you to be proud of caring about yourself, because I'm proud of you and I think you're a superb young Lady and if I thought you were a time waster or someone with an attitude problem, I'd not bother.
Hopefully I've fully allayed any concerns you might have had and I appreciate you double checking, because it's important you're sure in your mind 100%, how you feel is best to proceed.
Yes the higher calories are good. If you don't eat enough, your body might think it's being starved and shut down the fat removal process. It's not about suddenly megadosing calories, but having a more sensible amount, which 1,300 a day coupled with exercise isn't, expecially for fat loss, it's a bit low
.The extra micro and macronutrients would also be beneficial, for helping with things like improved brain function, organ condition, bone density, muscle strength, arterial health etc etc, so what I suggested regarding caloric intake, could have a raft of benefits, that 1,300 calories a day cannot fully provide
.I know it's seems strange to be told eat more then you are doing, but a sensible amount of more, not outright splurging or gorging everyday, will be beneficial in the long-term, once your body fully adjusts and is fully proficient at handling the calories and added nutrients.
I am certain you will be fine doing what I suggested, but ultimately it's your call, but I would never tell anyone anything on purpose, I felt was wrong and your wellbeing is important to me, because I chose to respond to you, so in some way, I am responsible for what I say, if you do some or all of it and you effect some sort of physical results
Though as stated, I'm certain you'll be fine
.Whatever you decide and whatever extra help or support you want from us, GOOD LUCK and remember that we do care and we are here for you, not to make ourselves look good or brag if you get results, because you matter to us and you WILL come first with me when I respond and always will do on both counts and I want you to be proud of caring about yourself, because I'm proud of you and I think you're a superb young Lady and if I thought you were a time waster or someone with an attitude problem, I'd not bother
.Hopefully I've fully allayed any concerns you might have had and I appreciate you double checking, because it's important you're sure in your mind 100%, how you feel is best to proceed
.