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2004/01/14, 05:51 PM
Hi all. I am 21 yr old female, about 5'6 and 140 lbs...I am looking to lost weight! Anyway, my question is this...I lift weights 3-4 times a week and do 30-90 minutes of cardio 6-7 days a week as welll as pilates 3-5 times a week. I was curious if I am doing too much cardio and not enough lifting or vice versa? For example, this morning I lifted weights for 45 minutes and used the stairclimber for 30 and I have an hour spinning class this evening and a 30 minute pilates class. Is this too much to achieve fat loss or too little? As for the diet, I have lowered my caloric intake and am trying to stick to lean protein (tuna), fruits and veggies, and protein bars. Any ideas how I can jumpstart my weight loss?
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2004/01/14, 05:56 PM
Sounds like you have a full plate and basically doing the right thing (although that's a lot of cardio). Just remember that the more muscle you gain, the more calories you can burn. How long have you been doing this and have you noticed any results? With this kind of activity level, I'm surprised you are able to lower your caloric intake.
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**_Robert_**
Pain is temporary; glory is forever!
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2004/01/14, 05:59 PM
I hope you have built up to that amount of cardio gradually, it will fatigue your heart and be counter-productive if you jump into such a heavy schedule.
You are expending a lot of calories, just be sure you are keeping up with your basic energy needs (try multiplying your target weight by 14, that is close to your daily caloric needs. Use your target weight as the grams of protein you need daily (grams X 4 for caloric amount) and then estimate about 40 - 50% carbohydrates and the rest of your calories will come from fat (Olive oil, flaxseed oil).
You might be overdoing the cardio with the 30 minutes of stairclimbing and then a spin class in the evening. Your legs (and body) need some recovery time! I would do one or the other, unless you have a very high level of fitness and then you are doing what we call two-a-day acrdio, which is often used prior to a competition to shed bodyfat. If you have been training for under a year, I wouldn't recommend that much cardio.
You are fine with the pilates, it is rehasbilitating and does good core-strengthening.
Good luck, I hope I haven't confused things further...
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/01/14, 06:01 PM
How many Calories do you eat per day?
Lifting 3 or 4 days a weekis good if you are lifting heavy.
Unless you eat a huge amount thats a lot of spinning ,pilates,stair climbing, whew lotta cardio.
You lose weight in a healthy manner about 2 lbs a week. You do it by lifestyle change that is long term. Jumpstarting is usually a good way to lose weight temporarily.
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Living well is the best revenge.
Charlie
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2004/01/14, 10:46 PM
Thanks everyone for the imput! I have been active for many years so I am definitely not jumping into this too fast. But I have to admit, there are times when my legs want to collapse!! Anyway, currently I am trying to eat between 1100-1400 calories a day. I guess I should figure out my caloric needs and go from there. Thanks again!
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2004/01/15, 10:53 AM
If 140 lbs is your goal weight , you aren't eating enough. 1400 cals a day is about your RM or minimal amount to maintain your "resting metabolism". 1400 cals with the activity you do would be about right for 110 lbs.
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Living well is the best revenge.
Charlie
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2004/01/15, 12:03 PM
You definitely need more calories, but don't increase them quickly.
What is your goal and have you had your body composition tested?
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2004/01/15, 04:45 PM
Do you eat any carbs. Your body needs the energy that they supply.
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It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
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2004/01/15, 10:36 PM
I do eat carbs...fruit happens to be one of my favorite foods. I am trying to stay away from the bad carbs though, such as crackers and that kind of stuff. Most of my carbs come in the form of fruits, veggies, and yogurt as well as meal replacement bars. Anyway, my goal is to get down to about 120 lbs. I have a long ways to go but I am willing to work because I believe I will feel better when I get there! Thanks for all the input!
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2004/01/22, 04:45 PM
WSUgirl,
Great program and if you can keep at this intensity for the duration w/o injury you should get the 120 you desire. I will caution you not to make the mistake I did and that is to undereat. It will put your body into starvation mode if you chop your cals too much. Try about a 250-500 cal gradual reduction, otherwise your body may go into hoarding mode and wieght loss will be hard.
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