(Closed) I need some advice

posted 10 years ago in Fitness
Post # 17
Member
1288 posts
Bumble bee
  • Wedding: June 2010 - Indiana Memorial Union

Oh weird. I would try to restrict calories every day even with the work outs and see if anything changes.

Post # 18
Member
2865 posts
Sugar bee
  • Wedding: September 2010

Chances are due to your body type (since your on the smaller side) it’s going to take a while to see results. The only way I can really lose weight is to cut out carbs completely (and even then it’s just temporary but it takes me a while to gain back).

Once you start gaining muscle your body will burn more calories than it does now. So make sure to do weight training – most women skip it because they don’t want to bulk up but it’s vital for gaining muscle tone.

Also you need to track what you’re eating daily because it makes you very conscious of what you eat. I use sparkpeople.com and dailyburn.com

Post # 19
Member
2820 posts
Sugar bee

Ah. we are similar, I’m between 5’3 and 5’4 and fluctuate between 115 and 120 depending on how much I’m working out.  @ 115 people seem to think I look tooo skinny but in the summer it’s just what happens with all the outdoor fun and fresh fruits and veggies, though if I’m really lifting and not just running and biking it will go up to closer to 120 and definately 120 in the winter when I’m lifting more and hungry constantly.   

I think sometimes those machines overestimate a bit on the calories, I could be wrong but for me I just never have really trusted them to be that accurate, so I donno if I’d plan your diet around them.  It might be a good gauge but I’d say if you’re not hungry don’t force yourself to get down a certain amount of calories.  Best advice I think to staying healthy is listen to your body.  Eat slow so it has time to let you know when it’s full and if you’re really craving something it might be a signal you’re missing some nutrient. 

Post # 20
Member
7172 posts
Busy Beekeeper

I recently started working out with a trainer and was surprised with what he told me.  To lean up (and lose fat) you have to give your body a chance to rest between workouts.  It seems to me you should focus on weights and less cardio (since you are pretty small to begin with).  Give yourself a rest day between toning – and… here’s the big thing – make sure you are getting enough sleep.  I didn’t think sleep made a difference, but now that I try to get at least 8 hours a night – I’m seeing insane results.  The other thing is make sure you are eating some healthy fat (so your body has something to burn – like nuts, olive oil, avocado)…..

Post # 21
Member
186 posts
Blushing bee
  • Wedding: July 2010

From a trainer standpoint, you’re doing way too much cardio.

Cardio is great, but you don’t need an hour of it, especially not every day. I’d also say that if you’re able to do a full hour of cardio 5 days a week and then weights on top of that, you’re not doing a very intensive cardio session. Amp up the difficulty and you’ll spend a lot less time, and get your heart rate faster and achieve better results.

Instead of walking, run or skip on the treadmill. Walk on a steep incline.

I like to do 10 minutes walking on an incline, 10 running or elliptical, and 10 on a fast paced stairclimber.

 

Follow that with 30-45 minutes of weights. 8-12 exercises with 10-15 reps per.

Try not to lift super light. Powderpuff dumbbells aren’t going to do much for you. If you aren’t sweating through your workout, you aren’t working hard enough.

 

3500 calories = 1 pound, you need a deficit of 3500 a week to lose that pound.

Post # 22
Member
2006 posts
Buzzing bee

@ribbons: you are never supposed to let yourself go below 1200 calories (unless directed by a doctor) because that is what you need for your body to run. I am slightly smaller than myrag (5’0, 104 lbs) and on an average day with no exercise I need 1800 calories to maintain my weight. If I want to lose weight I knock 500 calories off that and eat 1300. It doesn’t matter if I knock those calories off through diet OR exercise, I just have to reduce my calories by 500. It is much easier for me to exercise so I can eat a little more than to strictly eat 1300 calories. All the “weight loss” apps and programs work that same way!

Post # 23
Member
577 posts
Busy bee
  • Wedding: December 1969

that happened to me; working out extra, lifting, eating extra healthy for 3-4 months and the scale went up a few lbs!  I was annoyed – until the comments from people I hadn’t seen for a while (“WOW, you’ve lost weight!”, etc) and my first fitting this past weekend made me realize I am losing inches – which really is the whole point.  I mean, who cares how much you weigh if you go down a size?!

I should say though that I was not overweight at all when I started (I went from a borderline 4/6 to a solid 4) – I just wanted to tone up a bit.  I think it’s a lot harder to lose significant weight when you’re at a good weight to begin with.

Post # 24
Member
14181 posts
Honey Beekeeper
  • Wedding: June 2009

You definitely need to shake things up. Throw in some fat-burning intervals. I’ve been told you should only do long stints of cardio (45-60 min a week) two days a week. Intervals melt the fat off. They suck, though! Your body is probably just used to what you’ve been doing with it and you’ve platuead. Try kickboxing and other “high energy/shock” type work outs. I do think 1.5 hours 5x/week is probably overkill, though.

I was having trouble losing weight a few months ago, after the wedding. I STOPPED working out for about 2-3 weeks. I was not seeing results. I continued to eat healthy. Then i started working out again. Poof, 5 pounds is gone. My measurements are down, too. Maybe you need a break? it was HARD to make myself take one, but maybe your body needs to recover a couple weeks.

Post # 25
Member
1288 posts
Bumble bee
  • Wedding: June 2010 - Indiana Memorial Union

Babyboo, that’s not really true. To maintain your weight sure, you need at least 1300 calories. But if you want to lose, you have to either work out or restrict calories. That’s just basic math. Obviously if you restrict too much your body begins to conserve. What she did, consuming all of the calories she estimated that she burned, was a perfect way to gain weight. I’m sure she’s a lot stronger and has more muscle mass, but if she just wants to lose weight, it obviously didn’t work.

Post # 26
Member
577 posts
Busy bee
  • Wedding: December 1969

@ ribbons: are you saying that she should be eating 1300 on days where she is burning 600 calories?! That doesn’t sound very healthy to me…

Post # 27
Member
610 posts
Busy bee
  • Wedding: October 2009

You’re gaining muscles. Muscles weigh more than fat. That’s my hypothesis. Of course, you can only prove or disprove my hypothesis by dumping yourself in water & measure your density before you started ur regimen and your density now. Futile scientific exercise aside, just measure your waistline. I have heard that is one good indication of how fit one is. Good long lasting changes always take a while to see the effect. Your body is just adjusting now. After 4 months or so, you should be able to feel or see the difference. Good luck!

Another thing to keep in mind is that if you’re already within the normal BMI and trying to lose the so-called last 5 lbs. It’s quite difficult. I don’t think we have figured that out as human beings how to do that efficiently. Easier if you have Oprah Winfrey’s cook and Madonna’s trainer.

Post # 28
Member
1479 posts
Bumble bee
  • Wedding: July 2010

@ peanutlovespumpkin:  I think what ribbons is trying to say is that essentially what MyraG is doing is maintaining her current body weight by eating the calories that she’s burning.  If you ADD 600 more calories to your day just because you just burned 600 off at the gym, you will maintain your current weight.  That’s just math.  However, if Myra adds, say, 400 calories after the gym to her 1300 daily, she has a deficit of 200 calories. 

I don’t have any advice for you Myra, except to perhaps to look at what you’re eating.  Even if it’s healthy, it might not be the right balance for your body.  I have a very similar height/body size to you and I’m trying to lose the same amount of weight; I’ve found that what helps me is to limit breads/wheat/rice, increase protein and fiber from veggies, and do intervals of cardio (20 minutes of 2 minutes at a good pace with 30 seconds of sprints- it sucks but you get to run for less time but it’s actually more effective at burning fat and calories).  You might try visiting a nutritionist to help you devise a good weight-loss strategy.

 

Post # 29
Member
210 posts
Helper bee
  • Wedding: September 2010

I think that counting calories is helpful, to a point. It can make us conscious of what we eat, but, in my experience, it is VERY easy to sneak in calories and not know it (an extra bite of cake here, a taste of dinner there neither worth ‘counting’ but the calories still add up). So you set a goal, say 1300/day and track 1300/day but still eat more and then get upset when you don’t lose weight. It’s the opposite with exercise. It seems like everything over-estimates how much you’ve burned. So then you tell yourself you have to make it up, but you end up making up more than you actually burned. I’m not saying you CAN’T lose weight by exercising and counting calories. Of course, that is how many people are successful. I’m just saying beware of these traps. They’re easy to fall into. I agree that you should pay attention to what your body tells you, and feed it healthy foods when it is hungry, while staying active and not looking for short cuts. 

Post # 30
Member
577 posts
Busy bee
  • Wedding: December 1969

as far as basic math goes, I don’t see how 1300 + 600 – 600 could lead to gaining weight.  Doesn’t an average woman burn 1800 – 2000 calories a day?  1800-1300 = 500, and 500*7 = 3500 – which is one pound.   I took a nutrition class in college, that’s what I remember … we had to do all these worksheets and stuff on it.  What do I know, I hate counting calories anyways 🙂

Post # 31
Member
2006 posts
Buzzing bee

@peanut: thats what I’m trying to say! If she was trying to maintain weight she should be eating 1800-1900 calories without exercise. If she wants to lose weight she should not EVER dip below 1200 calories, whether that be through diet or exericse. She is still restricting her calories, but the exercise is allowing her to eat more. If she was supposed to eat 1300 calories, and burn 600, she would be surviving off a VERY DANGEROUS 700 calories a day!! She may lose weight, but that is called an eating diorder. I was a nutrition major for a while before I switched to biochemistry 😉

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