"before" pictures...

[aliciaxmarie]

Well yeah. This is me at 110 pounds. It fluctuates between 108 to 111 on the daily. Because of height (I'm only 4 foot 10 at 17 years of age) it's still a (bit) over weight. It was worse at 126 five months ago, but at that time I'd avoided a camera at ALL costs. n__n; So these will have to do as before photos. Most of the weight is in (of course) thighs and stomach. Care to give me some pointers? Like on what I should eat and stuff. And what exercises would be best? I've already cut out most junk food, I probably cheat one day out of two weeks but I feel bad afterward and jog for a bit to try and make up for it. A bit being about 20 to 30 minutes. I'd like to lose last ten pounds within a month or two. It's been so hard without any actual plan of action.

[swanso5]

post a sample day of eating and what exercise you do

www.uponlinetraining.com

[aliciaxmarie]

On a typical day:
I usually skip breakfast due to lack of time.
Iknow it's bad to do but time management sucks and I go to school and work.
About half of the time though, I do manage at least a bagel or a small bowl of cereal. (Special K?)
That's around 6:30 am.

For lunch, I usually eat whatever the school has or don't eat it at all because the food scares me.
(again, not a good idea, I know, nothing is planned at all, I just kind of go with it.)

And for the evenings, depending on work schedule I usually just get a chicken salad from work.


As for exercising:

morning, I wake up:
Do 100 sit ups
Jog for 20
every other day (again, depends on if I have time)

Night:
On days that I don't work, I usually swim 20 laps at the swimming pool
and then just swim regular with no laps for another 20 minutes or so.
I also jog for 45 minutes every other night.

So you see, I don't really have much of plan or any organization.
I've just been kind of "winging it" for the past few months.
:/

[Boss Man]

On a typical day:
I usually skip breakfast due to lack of time.
Iknow it's bad to do but time management sucks and I go to school and work.
About half of the time though, I do manage at least a bagel or a small bowl of cereal. (Special K?)
That's around 6:30 am.

(Yes it is bad there's no doubt about it. Yes the bowl of Cereal would be the better option. Simple answer is, just set the Alarm for 5 minutes earlier.)

For lunch, I usually eat whatever the school has or don't eat it at all because the food scares me.
(again, not a good idea, I know, nothing is planned at all, I just kind of go with it.)

(What do they actually serve then?)

And for the evenings, depending on work schedule I usually just get a chicken salad from work.

(Good enough)

(Realistically though you're going to need some stuff between meals, exspecially as you're active. Fast snacks would include things like Low Fat Cheese, Peanuts, or some kind of small sandwiches.)

[swanso5]

follow the food stuff bossman said and give away the cardio if you're strapped for time and do some bodyweight exercises instead which will get you breathing just s hard as well as promote muscle enahancement:

http://www.uponlinetraining.com/articles/0007.html

[jelav102]

Hi aliciaxmarie, when i look to your pics, it makes me think a bit like me at 150 for 5'5". I was 18

First of all, I'd say don't be afraid to EAT. I know how you feel, hoping that by avoiding a piece of bread or by "forgeting" to eat breakfast you'll see a little difference over the weeks. Fortunately or unfortunately, you GOTTA eat to lose weight. Just eat good stuff and eat often so you won't be hungry and feel energised.

With some cardio (not too much) and some weights you can get GREAT results and be proud of you and like your body.

Good luck and keep up the good work!

[cassiegose]

Hello Alicia,

First of all... YOU MUST EAT BREAKFAST!!! This is the most important meal of the day and is a necessity. If you are short on time simply wake up earlier (as bossman pointed out) or prepare a meal the night before and grab it on your way out the door. You could simply make yourself a lunch meat sandwhich on whole wheat bread and eat that on the way to school. Or you could have that bowl of high fiber/low sugar cereal (mix some protein powder in with your milk to increase your protein a bit or a have a few eggs on the side) or simply throw some cereal in a baggy, toss in a few nuts (almonds are great) and have a protein shake on the side. Whatever you do, have a balance of protein and carbs and do not skip breakfast.

You'll want to eat meal 2 about 2-3 hours after meal one. For this, go for a balance of protein, carbs, and healthy fat. Apple slices, low fat cheese sticks, and almonds are great as they are quick and easy to eat and you could eat them in class if allowed (if not simply eat them between classes).

Eat meal 3 about 2-3 hours after meal two if possible. Great options for this meal would be a lunch meat sandwhich on whole wheat bread with a side of veggies or a simple salad with meat on it (hold the fatty dressings).

Again, eat meal 4 about 2-3 hours after meal 3. You could do some lunch meat slices or a couple of hard boiled eggs for the protein, veggie sticks for the carb, and some nuts or avacado slices for the healthy fat (if you have hard boiled eggs you can skip the fat though as eggs have fat in them).

The chicken salad will work great for meal 5.

If youre still up 3 hours after meal 5 grab another meal before bed. I usually just have a protein shake with water. You could also have a bit of cottage cheese or have some eggwhites/veggies.

As for exercising... how about something like this:

Morning after waking up:
20 body weight squats
20 jumping jacks
10-20 pushups
20 jumping jacks
20 lunges on each leg (forward, walking, reverse or side)
20 jumping jacks
10-20 dips (pull two chairs together)
20 jumping jacks
(do you have access to a pull up bar or any free weights? There are more lifts I could recommend but weights are needed)

Night.. the swimming and running is great but you really need to add in more weight training. The exercises recommended above will get you started but you really need some more exercises to work other muscle groups (back/bis).

Hope this helps,

Cassie :)

[aliciaxmarie]

Wow, thanks for all this support.
First off with bossman, yeah- I've started setting alarm ten minutes earlier and getting things organized before I head to bed the night before to allow more time for breakfast.
So now I can safely say that breakfast consists of one small bowl of cereal, alternating between Special K or Honey Bunches of Oats. lol

School lunch usually serves grease saturated pizza or chicken sandwiches. I'm not much of a chicken fan at all, in fact it kind of makes me sick but those are the general choices we get almost everyday. So I guess It's be best to pack own lunch, though school is letting out in four days so I suppose that factor doesn't really apply anymore.

Thanks Cassie for all of the great suggestions on food and what not, I'm going to have to go grocery shopping next week with those in mind. :] And thanks jelav102 for the encouragement, I'm very thankful.

I guess I'll try to update often with pictures and progress and things like that to let you all how I'm doing. Thanks for all the tips and support! <3

[Boss Man]

I'm glad your continuing to press on with this, and will be trying to visit us when you can.

We appreciate you as much as you appreicate us, because people like you add to the spirit of community.

[juan92]

eat breakfast, you spend 6-9 hours without eating (while you sleep) ....

[eenwoord]

Sounds like you've already made some pretty decent progress - dropping from around 125lbs! You should be proud!

I'm in agreement - brekky is essential! I used to struggle a bit with breakfast too, but it's so important to get at least some carbs/protein in not long after you get up.

Cassie's so right about incorporating some resistance exercises in. Building lean muscle mass speeds up the metabolism - the more muscle you have, the more cals you burn (even when you're sleeping).

If the exercises seem tough at first, I can guarantee that in a week or two maximum, you'll find that things like pushups won't be a struggle. Don't be discouraged by a bit of soreness in the day/s following your workouts at first - it's a good sign that you're starting to build some muscle & it'll soon dissapate, so stick with it!

Best of luck with it all - keep us posted!

[ketchuplover]

Keep up the good work kiddo

[aliciaxmarie]

Aw, crap. before pictures got messed up. O: Well, anywho. Hey you guys! Figured I'd give an update. Progess has been slow, but that's definetely fault. However, recently I've been really motivated. senior year started at a new school and I've been some more positive-influence type friends. lol One in particular is going to start running with me after school next week and the weeks to come. Her body is amazing and she's only doing it to help me and condition herself for track, but I'm doing it for fun and conditioning for soccer. I figure I might as well try and make a comeback on the sport after quitting ahwile back. current weight is roughly 104/105. No pictures yet, but I'll post soon. I guess this summer I lost around six pounds? Not as much as I wanted, but better than nothing. I'm taking weight training now as well, nothing but guys in that class. lmao One helped me try and bench press half body weight, (what coach said I needed to do, which was around 50,) and I ended up being able to do 65. Of course, that wasn't much compared to all the other guys doing at least 170+ but for me, it felt AWESOME. lol Now I'm sore thoug, which I expected I guess. Hopefully within these next three weeks, I'll loose the next six or so pounds that I want gone.

[cassiegose]

Hey there girl.

Thanks for the update! I'm glad to hear your senior year has started out seemingly well! Friends can be so influential in school... I'm glad to hear that this new school has some positive peers for you to hang out with. Also, very cool that you're taking weight lifting this term!

Keep us posted on your progress!

Cassie