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[sarah_deserra]

I have been doing cardio (30-45 mins) on the threadmill and weight lifting (20 mins) 3-4 times a week for the last 5 months and I still don't think I am getting the results I want. I eat about 1200-1500 calories a day. I started at a weight of 160 (5'9) and am now at 153.

any help

[swanso5]

i wood switch wts and cardio time around so u do wts x 30 - 345mins and cardio x 20...ur food mite also be a problem...how about u post a sample of ur diet and what ur doing exercise wise and we can take a look at it

[sarah_deserra]

For workouts cardio, I do each once a week.

1) warm up for five minutes, working up to a level-5 mph. Run for 35 mins and then cool down for 5 mins.

2) Warm up for five minutes then go up to 6 mpph for the next eight minutes. Recover at a level-4 pace for two minutes. Do two more faster-slower sets, using those last two minutes as cooldown.

3) Warm up for five minutes, then go at 7 mph for one minute. Slow to 4 mph for one minute. Alternate faster-slower bouts for 26 minutes. Cool down at level 5 for four minutes.

For weights I do 6 different moves for my workouts. DO 2 moves for 15 reps then do them 3 more times before I do 2 different moves. These workouts consists of push-ups, lunges, curls, one armed rows, one armed press, rows to extention etc. I usually do different body parts/moves every time I workout. I to do 100 situps a daywith a 10 pound weight

For food I usually have cereal, or eggs for breakfast. Lunch a sandwich or soup with bread, or stirfry, and for dinner I have a vegtable, meat and carb of potatoe or pasta. I have 2 glasses of milk a day and take a multi-vitamin so I get all the nutrients I need.

[swanso5]

here are some golden rules which you may or may not be abiding by:

1 - always do wts before cardio
2 - you need 5 - 8 meals a day with protein at every meal for about 15 - 20g
3 - each meal should be evenly spaced and about equal in size.
4 - the easiest way to organise food is to have the most carbs at breaky and slowly phase them out through out the day eventually having none for last 1 - 2 meals. As you decrease carbs, in the evening introduce healthy fats to slow digestion which will decrease tghe chances of late night binging
4 - interval cardio is way better than strady state cardio...try tabata cardio where you do 10secs easy as you can with 20secs as hard as you can x 4mins, doesn't look much but if actually go as hard as you can it will blow you up
5 - abs are best trained like any other muscle with 2 - 3 sets x 8 - 15 reps so use wt plates for resistance and / or do harder exercises that allow you to reach failure somewhere in the rep range

go to my link below and register for more information on training and nutrition. Let me know how you go.

[sarah_deserra]

if I do the 4 imn cardio, is it 4 mins a day, do 4 mins times how many intervals? Should I still do my other cardio with it so I keep the stenght to run still

[swanso5]

4mins a day no other cardio that day...do twice a week evenly spaced and 2 other low to moderate int fasted sessions but with a protein and water shake 30mins prior to fastede sessions

[sarah_deserra]

what would be the best and cheapest type of protein shake to buy(I am a female so I wouldn't want to bulk up)

[swanso5]

there's a million brands and i'm in oz so probably different to where you are...just get the biggest tub you can find for the cheapest price is the best value for money...make sure you get one that has no carbs in it and make sure it's whey protein isolate...i've currently got a 5pd tub that me 90 dollars over here and has lasted a good 2 - 3 months, just about 4 maybe

[Fitness Coach]

Well, if your not achieving any results than take a look at your nutrition as it is 80% of weight loss. I would encourage you to incorporate weights into your workouts too for better weight loss.