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2004/02/25, 05:09 PM
I have just started my fitness/nutritional plan. I am eating better again. I just started working out at the gym this past Monday. 3 years ago, I was extremely active. The past 3 years I haven't had an exercise program at all. I had a baby and then 2 months later, I was pregnant again. I gained 100lbs during that time and have lost 40 lbs this past year. My goal is to lose around 60 lbs. (I don't go by how much I weigh as much as how I look and feel).
I am only able to go to the gym after my husband comes home from work, which is usually after 6pm. I am doing great on my nutrition.
At the gym. I usually warm up on a bike for about 10 minutes then I stretch before the weights(from fitness plan). After weights, I do a treadmill or a stationary bike for about 45 mins. I am at the gym about an hour and a half.
During the day, I run after a 2 and 1 year old, but I am also able to do a lot of studying and reading. Thats about it. Should I wait and see how this routine is working? To help with my weight loss, would it be a good idea to walk on my treadmill for added cardio? I also have a SoloFlex (remember those?)
I guess I am just anxious to get my old body back and to bench 175 lbs again. My first and foremost goal is to lose weight. Would I be doing too much adding this during the day? I also have Tae-bo, Pilates, and probably 50 other workout videos that I used to do at home prior to my pregnancies. I just don't remember working up to to all the activities I used to do. I also never had to worry about a weight problem! Thanks for any help I can get!
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2004/02/25, 06:02 PM
All that cardio will surely help you lose weight but it wont put any muscle on you and muscle burns more calories. If you are in the gym 90 minutes and 70 of that is cardio, then your workout is only about 20 mins. Have you figured out how many calories you are eating in a day? And how much of that is protein/carbs/fats? With all that cardio, if you arent eating right, you will be burning up what little muscle you put on. I don't see anything wrong with going to the gym at that time. I am usually there sometime between 5 and 7p. Getting there is half the battle, so dont worry abou thte when. How many times a week are you going?
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~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
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2004/02/25, 06:59 PM
yes.. Protein 190 g Carbs 380 g Fats 31 g Calories 2531
Sometimes I do go under this amount but I am making sure I don't go over it...I am going to the gym 5 days a week. In fact I am off for my 3rd day now..I am doing vitamins (one source, Pure performance) and Calcium. I am drinking Slim Fast some of this time. That is why I go under sometimes. Eating more fish and fruits. No butter, or fried foods. All fresh veggies..stuff like that.
I have cut all bad foods out of my diet (I plan on once a week treat as a reward) I have been working on the nutritian for a about a week and half now.
It really only takes me 20 minutes to do the weight in the fitness plan. (There are only 3-4 different exercises in my plan a day)I am starting off low on these because I don't want to over stress my muscles. Even going low, my shoulders are still sore. Yesterday I couldn't wipe my nose :) !!! My calves are killing me I wouldn't mind adding more to this though. I like working out with weights better than walking and riding. I am just trying to do the cardio more because I thought that would help me lose weight faster! Great tip on the muscle burning more fat. I just really am guessing at all this.
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2004/02/25, 09:01 PM
That is alot of carbs per day for anyone, especially a woman trying to lose fat. You need carbs, the right ones, but 380 gr. of them in the right types is an awful lot. To reach the carb amount you give, some of them will most probably not be "good" carbs. You want to stay as low GI as possible, fibrous and a bit of starchy carbs, no processed stuff at all.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/02/25, 10:13 PM
Wow, I guess I should worry more about my eating than adding more exercise during the day. I usually go with how my body feels about hunger. I haven't felt a decrease in energy level. I am wondering if my calories are too low now. Maybe you could help me on my diet? I will start reading the Specific diets and nutritian area. Today I ate
grapefruit-breakfast
pasta salad w/fat free italian dressing
couple hours later..
Slim fast drink
Before workout
1 banana
1/2 cup strawberries
1 kiwi
1/2 cup skim milk
all mixed
For dinner, after workout.
1/2 tuna
crackers
I am still low on everything,
1119 Calories
46.5 Protein
120.5 Carbs
11.5 Fat
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2004/02/25, 11:20 PM
Increase your protein for starters, ditch the slim fast. You need to increase protein to build and spare leant tissue, especially when you reduce carbs. Look at my post in the diet section, "grocery list for a bodybuilder". Choose your complex carbs from that list, as well as proteins.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/02/26, 12:01 AM
Thanks so much! I hate to bug, but could I ask one more question? Is doing cardio everday I work out with weights ok? 5 days a week?
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2004/02/26, 12:55 AM
What you listed there is less than half of what you originally said you were aiming for. I weigh a little less than you but my macros are similar. Where did you get the 2500 calorie figure from? When I am trying to put on muscle I stay between 2000 and 2200. When trying to lose I stay around 1800-1900. My daily goal for protein is around 190g, but I am happy with anything between 150-200g. Carbs usually end up between 200g and 250g and that just seems to happen automatically with the things I eat. And as long as my fats are under 50g, I'm happy. More cardio will help you lose weight, like I said before, but it will go from where it wants to. The rule of thumb seems to be to do it on separate days, or at separate times (approx 6 hours before or after) than weights. If you absolutely have to do it at the same time, try to do it after weights. bb1fit has posted the scientifc reasoning behind this several times. Are you doing one of the weight training programs from here on FT?
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~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
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2004/02/26, 02:00 AM
All the numbers I am aiming for came from this site. My program is from this site as well. No problems with my weight training(I LOVE IT!)
Today was definitely a low day for my nutritian numbers..(I realize I can't do the Slim Fast diet because it will keep my numbers too low) I do the cardio right after the weights. I can change this to earlier in the day without a problem.
I think part of my problem is that I was so active 3 years ago and its totally got me confused about weight loss. I worked in a steel factory lifting steel all day. (75+ lbs 3500x or more a day)then I would work out with weights 3-4 times a week so I would be able to do the daily set up jobs that needed me to lift 150lb dies into machines. I was also doing some form of cardio nearly everyday. My nutritian was better then too. I drank Myoplex and ate all day long. healthy eating. I went from that,to stay at home mom. I was 130lbs, had two pregnancies, and went to 230Lbs. My husband still doesn't understand why I am so fat since I eat less than him. I honostly don't either.
I have been very poor on nutritian this past year. I have felt bad for awhile and thought it was due to being overweight. It has probably been my diet. I am eating more now than what I was before I started this last week! I was eating a small lunch (skipping breakfast) and a normal dinner and that was it for me. The foods were very bad too! I have just gotten into a bad habit since my last baby was born. I finally was able to get a good nights rest about a month ago! Imagine, bringing home a new baby with an 11 month old. 11 month old is up nearly all day, then the baby is up all night for feedings! UHG I didn't think I would ever sleep!
I tell you this site has been the best thing for me! I have learned so much from coming here. Thank you so much for all your help!
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2004/02/26, 12:19 PM
Your story sounds familiar. I had been working out, doing lots of cardio and eating like a bird and was totally depressed that I was NOT losing much weight. When I found this site I did 4 things. I went from 1500 calories to 2300 for a couple weeks, then dropped it to 2100. I went from eating 2 or 3 times a day to 6. I cut back on the cardio to 2-3 times a week. And I started lifting HEAVY. In the last year I have seen at least twice as many more changes in my body than I did in the entire 2 years before. Everyone is individual, but trial and error is the best way to find out what works for you. Eating that much and that often was very hard for me. The first couple weeks I felt like I was force feeding myself. I had to set timers and reminders to eat. I thought to myself, this cant possibly work. After about a month my body would tell me when 3 hours had gone by and it was time to eat a little something. And lifting as heavy as I can has been very rewarding bith for my body and my mind. I love it when one of the trainers will tell me that I am one of the strongest women in the gym. :big_smile: I honestly see 99% of the women never use a db over 15# and they stare at me when I am hefting the 35-45# ones. I dont know about them, but I want to see these muscles I am working so hard for. A good nights sleep is important too, but I can see how you might not get that for a few years. Hang in there and just keep changing things a little at a time until you start seeing the results you want. Good luck.
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~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
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