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Group: General Fitness & Exercise

Good advice please

Emmylou1981 Posts: 24 Joined: 2006/04/13	2006/04/14, 05:13 AM Hiya im new to this.Im 24 and overweight after having my daughter 10 months ago.Im 153 pounds and have a total body fat of 40% that is a lot of fat.I used to be a size 8 uk size and now am a size 14.I go to the gym about 3 times a week and do cardio and weights for about an hour and a half.Ive been going for about a month and havent noticed any difference.What am i doing wrong?
Emmylou1981 Posts: 24 Joined: 2006/04/13	2006/04/14, 05:15 AM Plus also im trying to eat healthely but im always hungry.? Why is this?
	2006/04/14, 05:52 AM At almost 3am, all i got is bad or semi-good advice...lol Are you doing cardio after lifting? how long? What do you do for weight training? How's your diet....eating healthy and being hungry are very different things... Generally do cardio on days off from lifting 3 times a week....do HIIT....for 20-25 minutes Lift weights twice a week, focusing on big freeweight exercises covering your whole body... Squats Deadlifts Chin Ups Dips Military Presses Bench Presses Good Mornings Lunges Steps Ups you get the idea...try to keep lifting weights to 45-60 minutes...I would do reps of 8....using weight you can do for about 9-10 reps....resting 30-60 sec between sets....doing 2-3 sets per exercise....3-5 exercises per day....try to pick one exercise per different muscle groups/movements....do big exercises first.... Being hungry is not good..eat frequently small meals...try to have balanced meals and healthy snacks.. My guess for why you're hungry is that you're not eating enough fiber...or you have cut your calories too drastically....or possibly your healthy fat intake is too low.....
Emmylou1981 Posts: 24 Joined: 2006/04/13	2006/04/14, 07:59 AM Lol well its about 1pm here in the uk! When i get to the gym i usually do 15mins to start with on the crosstrainer then i go on to the machine weights like the leg press,lat pulldown,abdominal and hip abduction and adduction because i dont no what to do with free weights lol. Then i go back to cardio,like 10mins on the bike,1000m rowing and back on to the cross trainer for 15min again.
Emmylou1981 Posts: 24 Joined: 2006/04/13	2006/04/14, 08:05 AM My diet is so krappy i think.I try to eat healthy but i havent got a clue what im doing,what food should i be eating? Sometimes i get to scared to eat incase i put on more weight! An average day is like this. 3 hardboiled egg whites 4 breakfast,for lunch a chicken salad sandwich,for dinner a jacket potatoe with beans,ceasur salad,chicken and collslaw.Help lol i need to shape up my eatin habbits
Emmylou1981 Posts: 24 Joined: 2006/04/13	2006/04/14, 08:07 AM My diet is so krappy i think.I try to eat healthy but i havent got a clue what im doing,what food should i be eating? Sometimes i get to scared to eat incase i put on more weight! An average day is like this. 3 hardboiled egg whites 4 breakfast,for lunch a chicken salad sandwich,for dinner a jacket potatoe with beans,ceasur salad,chicken and collslaw.Help lol i need to shape up my eatin habbits
Emmylou1981 Posts: 24 Joined: 2006/04/13	2006/04/14, 08:07 AM My diet is so krappy i think.I try to eat healthy but i havent got a clue what im doing,what food should i be eating? Sometimes i get to scared to eat incase i put on more weight! An average day is like this. 3 hardboiled egg whites 4 breakfast,for lunch a chicken salad sandwich,for dinner a jacket potatoe with beans,ceasur salad,chicken and collslaw.Help lol i need to shape up my eatin habbits
Emmylou1981 Posts: 24 Joined: 2006/04/13	2006/04/14, 08:18 AM Oops great pc's gone crazy
yadmit Posts: 4,670 Joined: 2003/10/05	2006/04/14, 08:51 AM Emmylou, why not pick a fitness routine from here? It's free! Plus there are pictures for most of the exercises to show you how they are done. Also, check out the "Grocery List" in the diet thread.... it's a great help as to what you should be eating. t -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
Emmylou1981 Posts: 24 Joined: 2006/04/13	2006/04/14, 01:14 PM Ok i'll give it a go.Thanks guys =)
	2006/04/14, 04:48 PM You'll get better results with freeweights....those machines arent nearly as effective....they may initially help people who go from complete couch potatoes to machines....but after a slight adaptation...it becomes less effective.... what kind of dressing do you put on your ceaser? what about coleslow....generally skip mayonaise and dressings....use olive oil/vinegar.... Like I said pick one of the cardio machines and do HIIT....for 20-25 minutes either after lifting or on a separate day.....sprint for 30-60 sec then light jog for 2 min, repeat until your 20-25 minutes are up....as you improve try to either increase total time, increase sprinting time, or decrease the jogging time....
Emmylou1981 Posts: 24 Joined: 2006/04/13	2006/04/14, 05:18 PM Ok thankyou.Im gonna try all your advice and see how it works for me.I think also once i get in to a good eating habit then i should see results.