(Closed) Need advice please please please!!

posted 6 years ago in Fitness
Post # 3
Member
5475 posts
Bee Keeper
  • Wedding: August 2012

I would say for your height, you don’t need to lose pounds, necessarily.  I do agree that if you have a high body fat percentage, toning and tightening will help you get where you want to be.

Start with your diet:

DRINK WATER!  Eliminate juices, soft drinks, energy drinks, full fat lattes, etc.  Eat your calories, don’t drink them! 

-I’m not saying to skip your morning juice or milk, but read the serving sizes on the juice container… many of them have so much sugar.  Drink coffee black, or with skim milk instead of cream.  Small changes add up! 

EAT CLEAN!  Avoid processed foods.  Focus on fresh fruits and veggies.  Increase lean protein.  Swap out refined carbs like white bread/rice/pasta for a whole grain variety.  Don’t eat packaged what you can prepare fresh.  Reduce or eliminate all processed sugars.  If you want something sweet, have a piece of fruit.  If you are chocoholic, that’s ok, but opt for a small piece of dark chocolate to satisfy the craving.

 Snack often, but eat smaller meals.  Add some kind of protein to every snack and meal.  Like oatmeal every morning?  Get the plain oats and use almond milk, cinnamon, and honey for a naturally fulfilling breakfast.  Pair a piece of fruit with some yogurt or nuts.  Dip veggies in hummus or have a string cheese with some whole grain crackers.

-I don’t think people need to completely cut out carbs, vegetables are carbs after all!  Carbs are also necessary for energy

 

I’d also give the weights another shot.  Maybe you weren’t lifting heavy enough weights before?  Maybe your diet wasn’t adequate to support the activity you were doing?  Give it another shot, but make sure you balance cardio and weights, and throw in some interval training as well (short bursts of high intensity followed by active recovery periods- you get your heartrate up and never let it fully recover).

Also, get a workout buddy or some other way to hold yourself accountable.  I find that if I sign up for a class I’m more likely to show up.  If I pay money to enter a race, I work hard to do well in that race or it’s just money wasted.  If I tell a friend I am going to be at Zumba class, I WILL make it there so I don’t let my friend down.

Best of luck 🙂

Post # 4
Member
843 posts
Busy bee
  • Wedding: May 2014

5’7 and 134 is not bad! But I see you want to tone up and feel better. Don’t do the same machine for 45 minutes every day, your body will get bored and it needs variety to see changes. Definitely break up that 45 minute time with cardio and weights, interval training is great!

Post # 5
Member
40 posts
Newbee
  • Wedding: April 2013

What worked best for me was intervals. I run intervals – but you could do it on the elliptical as well. Its all about pushing as hard as you can for 30-60 secs, then resting. The article that got me started is here: http://www.nerdfitness.com/blog/2009/01/27/kick-your-ass-and-kickstart-your-metabolism-in-20-minutes/

I also found that HIIT training mixed with weights works well for me. I do circuits where I do one set of an exercise then move on to another set of a different exercise with no more then 30 seconds in between. You’d be surprised how intense things like sit ups and squats can be if you keep doing them without much rest. I tend to do both cardio and interval strength training 5 days a week, but its important to listen to your body and know what you can handle. Starting out by alternating strength and cardio on different days would be good.

Just remember that its not always about how long you work out, but how intense you make it. Also – diet is HUGE. I find that no matter how hard I work out, the weight doesn’t really come off or stay off unless I stick with my diet. I do a mostly paleo/low carb diet. I have insulin resistance, so it works very well for me.

Sorry for the long post – I hope some of it helps!

Post # 6
Member
3569 posts
Sugar bee
  • Wedding: April 2013

I also agree with giving weights another try. I agree that you don’t need to loose weight. I think if you tone you can stay at the same weight or gain a few pounds of muscle.

I do weight training about twice a week, and I rotate my workout classes. But for toning I really love kickboxing. It’s works wonder for my legs, my abs, and arms. By biggest advice is be consistent. I am awful with going to the gum in the winter. but typically I’m good 8/9 month out of the year and I notice a big difference in my body, even if I don’t always gain weight.

Post # 7
Member
8041 posts
Bumble Beekeeper
  • Wedding: December 2013

@KJA00:  If you don’t mind swimming, it’s a great total body exercise. I have crappy knees too and I swim in the summer. I would swim all year round but it’s just such a pain in the butt w. frigid temperatures, long wet hair, etc. so I walk – a lot… and do strength training. Do you like skipping rope? Doing it for 15 minutes can burn up to 200 calories, apparently. I am not big on cardio either but I try to work it in wherever I can, without trying to run for 30 min at a time because my knees can’t handle it.

Post # 10
Member
3718 posts
Sugar bee
  • Wedding: July 2013

I was in a similar boat 2 years ago. For me, I started running (couch to 5k tgen bridge to 10k is a great way to start) and took a body pump class 2-3 times a week. I lost a lot of fat and firmed up a ton.

For food, I need lots of healthy carbs (beans, brown rice, oatmeal, masa), lots of fiber, and lots of veggies. I cook everything from scratch (does not take any longer) and drink tons of water.

 
Good luck!

Post # 11
Member
4284 posts
Honey bee
  • Wedding: June 2012

Great advise was given. I too am struggling with finding a workout that helps me loose. I am 5’9 200lbs though so I NEED to loose and NOW. Good luck lady!

Post # 12
Member
3718 posts
Sugar bee
  • Wedding: July 2013

One more thing, about knees and running. I have horrible knee problems in the past and now run without pain. My secret is to do a lot of weight training to build up the muscles whild walking or elliptical for cardio. After 6 months of body pump, my knees were strong enough to start running.

Post # 13
Member
485 posts
Helper bee
  • Wedding: December 2012

20 sessions 3x a week, is not actually all that long to be able to see dramatic results.  That’s only about 6 weeks.   Give it some time.

Post # 14
Member
1562 posts
Bumble bee
  • Wedding: November 2011

I can’t run – I have asthma and a bad knee, but the C25K really helped me when I did it a few years ago, because it’s a gradual build.  I’m 5’5″ and 250, so I also need to lose NOW.

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