ShapeFit.com

[tuliptou]

hi. so i am 20 years old, 5'7" and weigh about 153 pounds. i had my baby a year ago and after i had her i gained about 20 pounds but just recently lost around 15 of it. but now im not losing anymore... i feel that im still about 10-15 pounds overweight but that might be exaggerated. im just looking to drop some weight and get in really good shape. (especially my stomach cuz now ive got baby flab) the problem is im not joined to a gym and dont even have time for that because im a single mom taking care of my one year old. i walk everyday at least a mile not including running around with my daughter. thats pretty much my workout. ANYWAYS, im looking for a MEAL PLAN because these days i really dont know whats actually healthy and what isnt. i dont wanna get all muscly or anything, i just wanna get lean and to feel really great. And what are some really good exersizes i can do without weights to firm up cuz i hear crunches and sit ups are actually not too great for getting a good belly? everythings just overwhelming and confusing! could i get some advice please?
thanks!

[swanso5]

- girls are their own harshest judges
- we need something intensive to get us going again...you should really purchase a resistance tube (you can get them at any sports store, target etc...2 would be even better) and then do the following at home while the little one sleeps

lunges x 12
band rows x 12
pusah ups x 12
plank x 2mins or as long as you can

do this 3/week with the other stuff you're doing...if you can do some sprints (can't grandma baby sit for an 1hr??)...5 x 50m...should only take 5mins with a 10min warm up/down as well

- the best way to get lean is to build muscles...muscle burns fat
- go to diet section and read "read before posting..." for meal plans

[tuliptou]

thank you!

just a couple things what are band rows? and the plank?

and i have no idea what a resistance tube is but im sure i can find em.

and are sprints the better way to go instead of jogging?

thanks again!!

[swanso5]

pop inverted rows and planks into youtube

pop resistance tubes into google...they're long thick elastic bands with handles on the ens of them and work like a cable machine sort of

sprints have you burning cal's for up to 38hrs after doing them, jogging only burns cal's while you actually do it so yes sprints are 9 x better

[tuliptou]

me again! so i bought a couple resistance tubes..one level 1 and a level 2. buuut....i dont really know what exercises i should be doing with them...i looked up some on youtube but i wasnt sure really. the places im looking to tone up the most are my belly and inner thighs but i dunno if it matters as far as burning fat?? im clueless. so could you please tell me what i should be doing with these resistance tubes?

thank you!

[swanso5]

you lose fat from all over so perfroming the exercises below will do that hopefully with a clean eating plan

found this for you:

http://www.youtube.com/watch?v=4E9qH3LTsLs

- see how you go withg 3rd exercise, doesn't have to be that fast but the quicker you go the eaiser it is...think getting out of a chair slowly against getting out of it quickly

- just do regular push ups...do from knees if you have to but see how many you can do from toes if any

how does this look?

[tuliptou]

hey you, so i started doing these and i love em! theyve made me sore all over and thats always good. i do em every other day and then just walk a lot every day dus that seem like good enough excersize or should i be doin those ones every day? i have lost weight tho not so much weight but i can see my whole body is starting to tighten up and i love it!!

i do have a question, i eat pretty damn good-- every 3 hours, protein every meal, no fruit after noonish and no carbs late at night all that stuff BUT im really busy so if i literally CANNOT eat for like 5 or 6 hours straight is it betr to eat a bigger meal say 5-6 hundred cals or just to stick to the 300 cals wen i havent eaten for that long?

maybe thats a dumb question but i dunno.

and of COURSE i can do a push up...geez.

[swanso5]

- just every 2nd day as you are doing now
- we all love a tight body, hubby will be happy
- no big meals, make sure you have something easy with you you can eat if you need to...too much food at once will cause "storage spill over" as you can only store so much at one time and no food will result in you burning up the muscle you have just built...be prepared, over prepared even
- how many can you do then? proper one's from feet, with body in a straight line etc

[tuliptou]

hey! so first, there is no hubby! im a single mamma. only doin this to impress myself no one else.

so i made this up and i need some tips cuz since its not good to eat fruit after noon i literally cannot find foods to eat that are healthy and dont have tons of carbs during the rest of the day besides tuna chicken and veggies but since all of those have such low cals i have a really hard time making each meal close to 300 cals...so i def dont think i got enuf cals today (only around 1000 i think) but this is wut i did---

Wake-10:00
Breakfast-10:30, fiber 1 strawberry fiber bar, 1/3 banana, 6 cherries
Workout-12:30, warm up jump in place, youtube video you showed me, 5 min break, sprints up and down stairs, 6 times with 30 sec rest between, cool down
Meal 2-right after workout 1:00-glass of “naked” protein drink, bout 250 cals, little more than 20 grams protein, lots of soy and fruit in it ((seems healthy but i dunno))
Meat 3- 4:30, can of tuna with pickles mustard and tomatoes, ½ cup non fat cottage cheese
Meat 4-7:00, salad with grilled chicken and tomatoes/ green beans
Meal 5-10:00, little bit of jerky
12:00-bedtime!

im not trying to be so anal im just tryin to figure out how to do this shit cuz i read the whole sticky thing u did and its SO confusing. way too much stuff to take in. i just wanna know how to be healthy and not wonder every time i eat something if its the right time of day to be eating it or is it good for me etc etc.

another question--like tonight i pretty much just forgot to eat so at 10 i realized i hadnt but i havent taken in very many cals so is it better to eat some later like i did tonight or to just skip out on getting the cals u need?

SO confusing. lately im obsessed with not eating bad cals, even tho i need the cals i dont want them to be the bad kind! ya...

and i can do 15 good pushups in a row....ya im pretty much a badass

[vamp]

I know when our daughter was in her first year it was a chore to get meals into ourselves and 10 pm would come and we would be exhausted and hungry then it would be fast food. LOL.

So, yes you should eat even if its late. Your body needs fuel and rest to stay healthy. Keep it simple, ie. ham and cheese with mustard on bread. Bowl of fruit with a chicken breast. (hint: when you defrost a chicken breast in the microwave, cut it up into smaller peices as they cook faster, "fry" in nostick pan with water and spices you like) Small salad with a ham steak. Stuff that cooks fast is great with a young one in the house, especially once they get moving around!

cheers

[cassiegose]

Hi there,

You could get in those extra calories by adding in foods like avacados, nuts (almonds are great), nut butter (almond butter is great), and coconut or olive oil. These are all healthy fats and should be included in your diet. If you throw in a few nuts or a slice of avacado with that tuna and veggies you will have 300 calories easily.

Hope this helps!

[vamp]

That sounds tasty Cassie!

[cassiegose]

Was that sarcasm Vamp? She doesn't actually have to eat the nuts in the tuna fish (barf!) she could just eat them in addition to it... like on the side. :) LOL!

[swanso5]

- don't count calories, the worse thing you can do..eating clean and frequently..if your hungry then add in more protein, veg and healthy fats
- breakfast is far too small..fruit and high fibre cerial at least...it needs to be as soon as you get up too
- do you drink it naked? let me think about that for a second...
- add veg to meal 3
- same to meal 4
- same with meal 5...cut out jerky it's over processed
- well if you wanna shape up you need to worry about what your eating, there is no other way around it
- if you're hungry you need to eat..if you're not hungry but haven;t eaten for hours then also eat

[Johnny_walts]

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