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2006/03/18, 06:59 PM
so ive lost about 20-25 pounds. huge difference, very happy.
method: i ate very well- never anything unhealthy.
-about three months of weight training- 5 day a week, different group each day, program obtained from this site.
need to re-evaluate goals/need advice on how to approach what is left:
current situation:
im still losing weight, but much slower, i eat healthy, and have lost my passion for exercise- feel the need to change methods. I generally enjoy exercise, it makes me feel much better on many levels, but it just hasn't been a priority lately (school, etc)
i have also become all around stronger and feel good about that.
goals:
1. i estimate i have about 15-20 pounds left of fat on my body want to lose this weight, get down to low body fat%, and permanently keep it off through my life. right now my weight loss rate is slowing down...
2. skin: since wieght loss im very squishy, how does one tighten loose skin?
3. biceps- though ive gotten all over stronger, my biceps are still pretty thin. I would want to put some muscle on them/increase my upper body strength.
4. Does toning exercises on abs do anything? ive done building on abs alot, just no crunches- would that tighten loose skin? would it make abs more visible?
what do i need to do to get where i wanna be and stay there?
Im 75% of the way there it looks like, and its slowing down too much: i wanna get there quicker.
thanks all
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2006/03/18, 08:15 PM
Hey Gene - Congrats on your success so far but seeing that you've 3/4 of the way to your long term goals so this isn't the time to blow it. Impatience is hard to over come but think about how far you've come so far. The body fat you have left didn't get there quickly and it's not going to get gone any faster. Post a synopsis of your workouts and you'll get better answers. It's natural for weight loss to slow down and the worst thing most people do is cut calories more to try and speed it up. Your profile doesn't have any info so I don't know your age but unless your one of us old geezers, your skin has some elasticity and will tighten up in time as you build more muscle.
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Mike
in Pensacola Now.
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2006/03/19, 01:46 AM
when i said 3/4 of the way i guess i didn't really figure the last bit would take longest.
im pretty young- 20.
ya i dont eat a ton of calories, but i eat healthy- mostly veggies and fruits.
I actually finished the intermediate weight building program on freetrainers, and my strength/muscle is growing painfully slow.
would it be bad to just concentrate on bi/tri for a week or two? like go hard on those groups 2 times a week for a few?
basically im at the re-evaluating stage and trying to figure what the optimal approach from here is.
I never did any cardio- would that help get rid of the last of it?
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2006/03/19, 03:55 AM
Yes it would be bad to train bi/tri....they are small muscle groups and don't need a lot of stimulation....
whether your skin will tighten is mostly genetic....sounds like you lost the weight too fast...so your skin didn't have enough time to adjust....you may need surgery to fix it...or muscle gain...muscle gain is going to be painfully slow...so be ready....
Do you do any cardio? if you're keeping calories stable then I would do at least 2 days of cardio...to speed up results....30-45 minutes.....try HIIT....
how much do you weight? what's your current bf?
eating fruits may be counter productive for you if you have poor carb tolerance...
try to eat at least 1g per lb of lean protein sources....and you can go as high as 1.5-2g per lb...or about 40% of total calories
try to eat at least 20%(and probably 30%) of calories from healthy fats.....especially if you have poor carb tolerance....(avacadoes, nuts, seeds, virgin olive oil, flax seed oil, etc)
carbs you do eat make sure they are complex variety...(in essence replacing the fruits)....with yams, sweet potatoes, black/brown/wild rice, buckwheat, quinoa, etc....try eating 30% of calories from carbs...and adjust based on your results....
My approach would be to step up intensity of my compound lifts...
How are you doing on :
Squats?
Deadlifts?
Chin Up/Pull Ups?
Bent Over Rows?
Dips?
Bench Press?
Military Presses?
you need to push yourself on these exercises and try to get stronger.....going hard on these exercises burns quite a bit of calories and revs up your metabolism for days after....these exercises also hit your core harder than any direct work ever could....
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2006/03/19, 12:39 PM
can't do chin ups/pull ups/ dips really- maybe three, which is still alot more than 0 when a started.
squats i do about 35ib on both sides+ bar so about 100ibs.
i dont know what deadlifts are.
bent over rows- thats the back exercise right? about 25-30ibs.
bench press? i do about 25-30ibs on each side for incline, decline, and normal bench presses.
miltary press is shoulders right? i do about 35-40 now
irritating thing is i rarely if ever go up in weight- these are consistently hard.
so exercise was good- i slowly was gaining strength as i am now, but...
when i changed my diet to as it is now, thats when i drastically started losing weight to the point that others noticed- eating and exercise made a big differnece.
ya i dont get much protein- since i stopped going hard in the gym i stopped using protein shakes cause i figured what the point? i dont really have access to much meat/ am not a huge meat person.
technically i have a good retaining weight build, youd think I would put on muscle faster dont you think?
currently im 211ibs and 6 foot even. -in january i was 230 its a big difference. I dont know how to calculate bf index, dont wanna buy any wierd devices either/i dont like buying stuff neway :)
ya i do no cardio- i hate it, and aren't doing any actual weight lifting anymore either cause i wasn't getting any stronger.
Need to figure out what i was doing wrong/what i should do now to obtain my goals: should i just say screw it and keep doing what i was doign anyway?
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2006/03/19, 01:01 PM
well you just answered your own original question....i asked you whether you do certain things...you said you don't .....well ..then DO THEM....saying screw it and doing what u doing now will get you same place you're at now...I personally don't like banging my head against the wall for no reason....while expecting a different outcome from the one I got before.....
Check out Wrestler125's progression on chinups/pullups it's pinned at the top of advanced/intermediate bodybuilding I believe...you can use something similar for dips....generally I would do heavy negatives with some assistance on the ascent of the exercise....
Look Up how to do deadlifts....and DO THEM....one of the top strength exercises out there....
Do military presses....>standing barbell presses....
you can get a fairly decent measure of bf with calipers....either get it measured at a gym/doctors, etc....
you need to eat bodyweight or more in protein....protein shakes are not necessary to fulfill your daily protein intake ...they just make it easier......
constantly aim to raise intensity...aim to do one extra rep every set...or do 2.5-5 lb more per working set.....
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2006/03/19, 06:21 PM
this is actually me- i accidentally didn't sign in right- gene6 wrote the post above
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