I need help too

[ashi]

Hi,
My name is ashi n I am 27 . At the moment I am 139 pounds and want to get down to 117 pounds. I have recently bought a treadmill and do weightloss preset program on everyday. I really need some suggestion on wht I can do more to shed that extra pounds and get into shape again. I wanna get toned up.

Hi ashi, I'm not a female but saw you didn't have an answer yet. So I'm going to make a few suggestions. First read the stickies in the diet and nutrition section. Fat loss is best done with diet combined with cardio and resistance training. So after reading about nutrition, check out the beginners section for lifting and cardio ideas.

I'd suggest for easiest fat loss you do your treadmill when you first wake up before breakfast while your glycogen stores are the lowest.

There are other ways, and even better ways. But this is a good starting place.

If you have other specific questions after reading. Please feel free to ask.

[LINDA]

Hi ashi,

Weekends can be dead around here. Welcome. I think that first of all you have to ask yourself if 117 is realistic for your height and build. Weight loss is one way of looking at your needs but fitness and health is a better way. It will keep you motivated to stay in shape beyond just a number on the scale.

Using a tread mill is good for cardiovascular conditioning. In addition have you considered strength training? In combination the two will really work in tandem to tone your body and build a base of conditioning.

[ashi]

Thanx welch I have gone through all the stickies now
That surely is kinda gr8 knowledge for me which I needed to know and was exactely I was lookin for

@ Brat Thanx its a wonderful forum . Yeah I did go through the strength training section too there are some useful videos but some dont work anymore. I surely do wanna tone up my body. Its been 4 yrs now that I have suffered this depression of "bad looking me" but now I do wanna give all my dedication and do it . I am happy to find this forum with so many ppl here to suggest and help .
My height is 5'1/2 inches and I have gone to a lotta places and tried different stuff, all I got was that I have to shed 20 pound to be in shape.I am not really a big eater but have no idea wht is the reason for my weight. I try n try n tried but now I wanna trust myself and do workouts , only thing is that I needed right kinda instruction which I genuinely failed to get it in these yrs. M a single mum and wanna rock again hope this time I will get myself back on track

As Brat said, fitness is the way to go.

Now it's time to develop yourself an eating plan that you can live with - it will very likely be more food than you are used to eating, there may even be some weight gains initially but not to worry...they are usually just water and muscle. But if you've been undereating, you will have to reset your metabolism to burn fat.

For fat loss, I personally prefer a ketogenic diet with a gradual transition once it's gone to a "normal" diet by slowly reducing fat intake and increasing carbohydrate intake. Sadly, it appears I've got one of those bodies that will have to live on one forever.

After you make your nutrition plan you need a resistance training plan and a cardio plan.

I'd suggest a full body lifting workout 3x a week and cardio 2x a week. If you aren't getting the results you want...you just add another day of cardio.

I'm working with a few ladies here in my town (no I'm not a qualified trainer, just learned this stuff the hard way and am the closest thing we have to one here). Some on 5x5, some on HST, all on ketogenic diets (to get in that bikini by spring). All are getting astounding results. From your description, you aren't far from that spring bikini.

I hope this is somewhat helpful information to you. If you need more specifics, just ask. These folks helped me a great deal as I was learning, they will help you too. I too, will do my best to offer what I can.

[ashi]

That definately was helpful n I wanna thank u for that
Actaully m kinda new here originally I am from INdia and food there is so different, so it was difficult to know about the nutritional value in food here but m learnin

Do you have a fitday account? They are free and have a custom foods option. You can find the caloric value and macronutrient (protein, carbohydrates, fats) profile of your foods that you cook and eat by analyzing the ingredients and doing a little math. Then enter your foods and serving sizes into the custom foods menu and you can keep up with the values in your foods that way.

Many use it to track what they eat as they eat it. I use it to plan my menus ahead of time.

Go to FitDay - Free Weight Loss and Diet Journal to get your own free account.

Some great suggestions have been given already. I just wanted to chime in and say that with a smart eating plan, resistance training and a good cardio program, you are not far at all from your goal. Please come back if you have more questions we can answer.

[ashi]

Thanx for all the support

[minime]

Hi ashi! Welcome to DF! We are always happy to get more ladies around here.. girl power

I agree with the others that a fitday account would be a great idea. It really helps me to keep on track with my eating.

Adding a 3x per week fullbody weights routine will probably work well for you, and do cardio 3x per week also.

Your goal of reaching 117lbs is certainly attainable, but take it one step at at a time. So your first goal should be to lose 5lbs, and then see how you feel then.

Good luck!

[ashi]

Thanx for the Welcome minime
Yeah thats wht I thought about , I wanna shed that weight but at the sametime want to do it right and be healthy

[SarahPT]

Hi Ashi,
Didn't see your post before. Welcome to the forum! You probably don't want to do the treadmill every day. Some rest days are a real good idea. Starting a strength training routine to work all the muscle groups is a great idea as well.
Exercise is wonderful, but how you eat is the most important factor in losing that weight. A healthy eating program will make a world of difference.
Try not to focus too hard ont he number on the scale. Focus more on the changes you see in the mirror. Weight tends to fluctuate, and it can cause so much frustration.

Sarah

[kitty1977]

Hi Ashi,
I love your profile pic with the kitten . How tall are you? I don't have a picture, but 117 sounds very low depending on your height. I would definitely get into lifting free weights if you haven't done so already.

chest-dumbell press, pushups
back-dumbell rows, bridges, pull downs
biceps-curls
shoulders-presses, side raises
triceps-dips, kickbacks, pushups
legs-squats, lunges, calf raises
abs-crunches, leg lifts, planks
The list goes on.

Weights are a very important factor in weight loss. Muscle speeds up the metabolism and burns fat. Don't focus so much on your weight. Focus on your body fat, muscle gain, and how your clothes fit. I threw my scale out a while ago, but I know when I gain or lose weight by how my clothes fit.
This may sound a little opinionated, but I see so many women who focus too much on "weight". There are a lot of factors that go into weight; height, bone structure, bone mass, muscle..

I hope this helps. Have a great day!
Brianna
witnessforfitness