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2004/12/23, 09:51 PM
I am female, 5'9", 250lbs. I've recently started working out in the small gym provided at my rental community in the hopes that I'll lose some weight.
An example of my routine, 3-6 days/wk:
30 mins cardio on spinning bike or walking on the treadmill.
3-4 reps of 25 on stomach cruncher machine.
3 reps of 15 lat pulldowns.
Sometimes I mess around on the other machines, but I never know whether I'm doing them right and I don't want to hurt myself.
An example of my diet:
Breakfast: Tea, or sometimes a latte with skim milk, a Nutri-Grain bar and a yogurt.
Lunch: usually I eat out and have a nice salad (spinach or mixed greens, no cheese, no bad stuff) or soup (not creamy), or a sandwich. (Usually turkey. Gave up mayo, gave up fries, gave up chips. Sigh.)
Snack (if any, I've started drinking water when I get hungry in the afternoon): Raw veggies or popcorn. Or sometimes as a treat 1 chocolate truffle.
Dinner: Boneless/skinless chicken breast, cooked spinach or broccoli or brussels sprouts (extra portions, I love green veggies). Sometimes a sweet potato.
I don't eat beef or pork. I have maintained the same weight for 8 years now. (I'm 28).
Am I on the right track? I've been at this for over a month and do feel better, and I feel like I look better, but I haven't lost a single pound or inch.
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2004/12/24, 06:15 AM
MsDrake congratulations on your decision to exercise and eat healthy. Your diet seems good and needs just a bit of change.
Try eating yams/sweet potatoes/brown rice with your main meals. They will help keep you satiated longer.
Also try eating more times thoughout the day...6-8 times a day...maybe a snack between breakfast and lunch, or a snack after dinner....
Also try eating beans...black, pinto, lima....lots of protein and fiber...
by snack i mean ....handful of nuts, raisins, trailmix(with only dry fruits, no candy), cup of yogurt, a protein shake, veggies, etc...you get the idea
As for your workout I suggest you do cardio 3-4 days week...
Try walking/jogging/running (moderate intensity...whatever is comfortable for you) in the morning for 30-60 min or at night(a couple of hours before sleep)....
For weights try doing a circuit...do one exercise after another as one giant set for 10 reps each...when you're done rest a 2-3 minutes and repeat 2 more times...
-Crunches on the ground - as many as you can for 3 sets..
-Squats- do this using own body weight at first( you can also do lunges on alternate workouts)
-Dumbell Curls- try using 5-10s to get used to the exercise
-Standing Dumbell french press- try 10-20 dumbell
-Deadlifts- work on form first using bodyweight
-Pulldowns-always to the front, start light and see where you are
-Cable/one arm Dumbell/Barbell Rows- pick one of these and do it in your workout...focus on form first
-Flat Bench Dumbell Presses- try starting out with 10-20s
-Sitting Dumbell Presses- this is for you shoulders, grab 10-20s and work on form first
-sitting/standing calf raises
-Machine Leg Curls (for your Hamstrings)
this whole workout should take you no more than 30 minutes....try doing it 3 days a week...
PS: if you're unsure how to do any of these exercises, look up on freetrainers....they have all of these exercises...or ask someone at the gym to show you...good luck
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2004/12/24, 09:06 AM
MsDrake Id up that cardio 1 hr a day until you get the lbs dropping, along with the eating clean, and lifting. The more muscle the faster things drop. Drink 1 gallon of water put it in a milk jug and you'll have it all day. Amazing how even during meetings, shopping, dinner I have that darn jug of water in my car. :) Good luck. Watch the sugars in your diet :) Peace
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2004/12/24, 12:22 PM
Whew, I have my work cut out for me. Thank you for your kind replies. I've been browsing the site and I think this is just the place I need to be to meet my goals. Very much appreciated!
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2004/12/24, 04:24 PM
Hi MsDrake! You should try one of the exercise programs here on the site. I'd recommend the "At Home" program. It's a good one! About your diet. Try to eat every 2 hours if you can. Know your caloric intake! Diet is by far the most important factor in weight loss. Watch for hidden calories (things like salad dressing, butter, cheese, all those things you use "just a bit" of can really add up). Also drink a lot of water, at least 64 oz. per day. Luck to you! :dumbbell:
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I am an apathetic sociopath - I would kill you if I cared...
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