)woman, and need some advice on what I am doing to achieve goal. I weigh about 130, and would like to lose 8-10 lbs. Not alot, but really need to change shape more than losing weight.( I am fairly large around middle.) I had picked up jogging, but have been reading about HIIT and epoc, and re-thinking exercise plan. I have started working with a kettlebell, and also trying to run stairs,then rest, then run, then rest and repeating several times. Have given up on the treadmill. I am eating about 1600-1800 cals/ day, but reading that may not be enough. I have cut back on alcohol from 7 days a week to 1-2 so that was a biggie for me. I did the calorie counter on here and am getting too many cals from fat....so i need to change that too. Anyone have any suggestions?need lots of advice
Moderators: Boss Man, cassiegose
need lots of advice
I am a 42 (next week! )woman, and need some advice on what I am doing to achieve goal. I weigh about 130, and would like to lose 8-10 lbs. Not alot, but really need to change shape more than losing weight.( I am fairly large around middle.) I had picked up jogging, but have been reading about HIIT and epoc, and re-thinking exercise plan. I have started working with a kettlebell, and also trying to run stairs,then rest, then run, then rest and repeating several times. Have given up on the treadmill. I am eating about 1600-1800 cals/ day, but reading that may not be enough. I have cut back on alcohol from 7 days a week to 1-2 so that was a biggie for me. I did the calorie counter on here and am getting too many cals from fat....so i need to change that too. Anyone have any suggestions?
)woman, and need some advice on what I am doing to achieve goal. I weigh about 130, and would like to lose 8-10 lbs. Not alot, but really need to change shape more than losing weight.( I am fairly large around middle.) I had picked up jogging, but have been reading about HIIT and epoc, and re-thinking exercise plan. I have started working with a kettlebell, and also trying to run stairs,then rest, then run, then rest and repeating several times. Have given up on the treadmill. I am eating about 1600-1800 cals/ day, but reading that may not be enough. I have cut back on alcohol from 7 days a week to 1-2 so that was a biggie for me. I did the calorie counter on here and am getting too many cals from fat....so i need to change that too. Anyone have any suggestions?
Fat calories might not be the thing, unless there's still a bit too much saturate, in which case sub some for healthier Fats.. Right now, I'd say you might be better increasing Carbs, and getting roughly another 300 calories a day, which equates to roughly 12.5g extra Carbs per meal, spread over 6 meals.
Though obviously seeing what you eat and what times would be more telling for us.
Though obviously seeing what you eat and what times would be more telling for us.
HIIT is definitely a good direction to take. The advice given to myself is to do a full body workout 3-4 days a week lifting the heaviest weights you can safely manage for 8-12 reps. Then do 10 minutes of HIIT. You can do this however you like, be it on the treadmill, bike etc..
Do you lift weights now? If so what exercises are you doing?
Do you lift weights now? If so what exercises are you doing?
I do lift some weights....i am doing just basics with 5lb handhelds, biceps,triceps,etc....and kettlebell is 10lb. Right now doing mostly 2 arm swings. Just added a jump to that also. I also do situps, including obliques, pushups, low impact aerobics (only about 10 mins,3x/week). Have done some jogging but I get shin splints, so I only do treadmill at about 3.2. I feel like I need to do this as many days a week as I can but thinking maybe that would be too much. Yesterday I did strength training for 10 mins, aerobics for 10, then situps, pushups, leg lifts, etc for 10. Then I did the kettlebell swings. did 10 w/o jump and 10 with. Then went sledding with kids and walked back up the fairly steep hill12 times!!! I was a bit wore out but I slept wonderful!! I cooked some chicken today to add more protein-I had 79 g of protein yesterday. I will have to figure out where to get carbs from. I am also eating about 20 almonds a day. I appreciate everyones input..........I have always exercise but it has always been random. Whatever i can do-whenever i can do it! Thanks again!
Could you not lift heavier weights? 5lbs wont give you much of an effect. You will not bulk, just tone. Im on 8kg dumbells at the moment and 32kg kettlebell. You will see better results if you are doing a full body workout with heavy weights and low reps. Then add HIIT in at the end (10mins) or on a different day (20mins).
As for carbs multigrain bread, rice (brown, wild etc), wholewheat pasta and cereal. Vegetables and fruit. These are good choices.
As for carbs multigrain bread, rice (brown, wild etc), wholewheat pasta and cereal. Vegetables and fruit. These are good choices.
Thanks for all the info-it is great!! And I did stumble on dragondoor the other day, but it is hard for me to understand the KB exercises if I don't see them. So I am having a hard time picking those up. I used to work out a little at a gym about 11 years ago but I am very disciplined to do it at home so I do all of this at home in living room. I don't like to watch tv so I have time during the day. I was jogging this past fall at the school track, until there was too much snow.
I will up wts...great idea. I just didn't want to bulk up too much. arms tend to look a bit too muscular for frame if I do too much. But I will worry about that when I get there. I also forgot I like peas..........they are good for carbs. And I also like Raisin Bran for cereal. Do you think I should stay away from the carbs at night? Again, thanks so much for all the awesome info!
I will up wts...great idea. I just didn't want to bulk up too much. arms tend to look a bit too muscular for frame if I do too much. But I will worry about that when I get there. I also forgot I like peas..........they are good for carbs. And I also like Raisin Bran for cereal. Do you think I should stay away from the carbs at night? Again, thanks so much for all the awesome info!
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mastertrainer1
- STARTING OUT
- Posts: 13
- Joined: Sat Jan 17, 2009 10:17 am
Karen,
I can help if you keep an open mind and accept some simple universal facts. I am 53, in great shape, about 10%, with 30 years of sudy on nutrition, excercise, and psychology. Here is what I suggest:
- A low-fat, low-sugar, moderate carbohydrate diet is best. If you can handle 1200 to 1400 calories for a few days a week, do it. Kick it back up to 1600-1800 on the weekends. Never skip meals, keep your protein intake consistent, and eat to accomodate your excercise plan. Let me explain....
- Low carbs before any aerobic or cardio. Moderate to high carbs before resistance training. Stop running- stop the run, rest, run routine. You want to lose fat, so you have to extend the time of your session without the rest periods. The treadmill does work if you change to a fast walk for 45 min. to one hour, done first thing in the a.m. (if you can), or, limit the carbs you eat two to three hours before you start. It's a myth that you can 'spot lose' the fat in your middle - but it will come off.
- Take the 8-10 pound goal and change it to a % goal. Find out where you are now and set a goal that is, for example, 7-9% lower. Use the mirror more than the scale to monitor your progress.
- Resistance Exercise! You have to get into some light to moderate weight training for your entire body. It will increase your resting metabolic rate and that will insure you burn more calories per day. There are two things you can do to improve your 'look' if you are wide in the middle. First, shoulder and back resistance training will give you more of an hourglass figure (much more appealing), and second, you need to burn your existing fat cells as fuel, and that won't happen unless you extend the time of your aerobic session and do it on an empty stomach.
I do this and it works - bigtime!
Best of Luck
M.T.
I can help if you keep an open mind and accept some simple universal facts. I am 53, in great shape, about 10%, with 30 years of sudy on nutrition, excercise, and psychology. Here is what I suggest:
- A low-fat, low-sugar, moderate carbohydrate diet is best. If you can handle 1200 to 1400 calories for a few days a week, do it. Kick it back up to 1600-1800 on the weekends. Never skip meals, keep your protein intake consistent, and eat to accomodate your excercise plan. Let me explain....
- Low carbs before any aerobic or cardio. Moderate to high carbs before resistance training. Stop running- stop the run, rest, run routine. You want to lose fat, so you have to extend the time of your session without the rest periods. The treadmill does work if you change to a fast walk for 45 min. to one hour, done first thing in the a.m. (if you can), or, limit the carbs you eat two to three hours before you start. It's a myth that you can 'spot lose' the fat in your middle - but it will come off.
- Take the 8-10 pound goal and change it to a % goal. Find out where you are now and set a goal that is, for example, 7-9% lower. Use the mirror more than the scale to monitor your progress.
- Resistance Exercise! You have to get into some light to moderate weight training for your entire body. It will increase your resting metabolic rate and that will insure you burn more calories per day. There are two things you can do to improve your 'look' if you are wide in the middle. First, shoulder and back resistance training will give you more of an hourglass figure (much more appealing), and second, you need to burn your existing fat cells as fuel, and that won't happen unless you extend the time of your aerobic session and do it on an empty stomach.
I do this and it works - bigtime!
Best of Luck
M.T.
Ok-thanks MT!
Most of it sounds pretty simple. I gave up the treadmill last week. I started doing some very short HIIT, and I feel like I can feel a difference in body already. I went today and bought some new weights to use. It is a Weider Powerswitch25. It is a handweight that you can change or add different weight plates. that way I can increase accordingly. I have not done any back weightlifting, but when i do I get a beautiful back. I forgot about doing those.
I really am not concerned about weight. I don't own a scale and have always gone by looks and clothes. I go on vacation a couple times a year, so bathing suits are an issue for me. I have some good pics of me from behind and front but they are too big to upload to this site. The eating should be fairly simple too- I have done most of what you said already.
I had surgery in early december for a partial hysterectomy, and now I am feeling better than I have in years! I have the mindset to keep on going! So thanks for all the info and keep any suggestions coming. I will keep trying!
Most of it sounds pretty simple. I gave up the treadmill last week. I started doing some very short HIIT, and I feel like I can feel a difference in body already. I went today and bought some new weights to use. It is a Weider Powerswitch25. It is a handweight that you can change or add different weight plates. that way I can increase accordingly. I have not done any back weightlifting, but when i do I get a beautiful back. I forgot about doing those.
I really am not concerned about weight. I don't own a scale and have always gone by looks and clothes. I go on vacation a couple times a year, so bathing suits are an issue for me. I have some good pics of me from behind and front but they are too big to upload to this site. The eating should be fairly simple too- I have done most of what you said already.
I had surgery in early december for a partial hysterectomy, and now I am feeling better than I have in years! I have the mindset to keep on going! So thanks for all the info and keep any suggestions coming. I will keep trying!
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spokesnwheels
- SOCIAL CLIMBER
- Posts: 74
- Joined: Fri Apr 20, 2007 8:58 pm
- Location: Dallas, TX
Oh been there done that! Last April.
You still have the bump? Mine won't go away. lol
You still have the bump? Mine won't go away. lol
karenf67 wrote: I had surgery in early december for a partial hysterectomy, and now I am feeling better than I have in years! I have the mindset to keep on going! So thanks for all the info and keep any suggestions coming. I will keep trying!
Yes, "bump" is getting wayyyyyyyyy smaller!! Yea! Even DH noticed.
I have been really strict with eating this week............really working on eating just right.One day I worked 13 hours and only got about 1600 cals that day. Is that ok as long as I didn't do any workouts that day? I also did the treadmill doing 30 sec sprint, 90 sec walk alternating. It was soooooo hard! I could only do it 5 times. But I did it tues and thurs. Have also increased weights and doing more upper body. I think this new workout is helping............ body feels different. I hope its working!!
I have been really strict with eating this week............really working on eating just right.One day I worked 13 hours and only got about 1600 cals that day. Is that ok as long as I didn't do any workouts that day? I also did the treadmill doing 30 sec sprint, 90 sec walk alternating. It was soooooo hard! I could only do it 5 times. But I did it tues and thurs. Have also increased weights and doing more upper body. I think this new workout is helping............ body feels different. I hope its working!!