Newbie with questions and need advice!

[lovewrkout]

I am just starting getting into exercise. I have always been active but not with weights. I started back the 1st of April doing 3 days M-W-F 30 min circut training class followed by fast walking on the treadmill for 1-1.5mile at 1.0 incline, then on the other days I do free weights at home and stationary bike. I can really tell a difference in my arms as they are starting to get defined I had a body fat test done and last April 2003 it was 50% this last April it was 39%. Not good but better than it was. I am 5'3" and weigh 147lb. late 30's and female so it is hard to get the middle off that I got after kids ect... I need to get to 125 by the end of July as I have a reunion to go to. I am trying to watch and count carbs and calories on everything that I eat but the weight just wont budge! I need some major suggestions on what I can do to really speed up and tone things up fast, eating and working out any help would be appreciated. Like I said this weight thing is all new to me but I love it!! Also I searched thru the threads on the absolved gel ect.. Is that stuff a crock or will it actually disolve some fat. I have a bit of tummy on me and I am sure it is from Cortisol stress!! Any suggetions on losing the belly fat other that diet and cardio as I am doing both with not alot of results!!

[Timbers]

Originally Posted by lovewrkout

I am just starting getting into exercise. I have always been active but not with weights. I started back the 1st of April doing 3 days M-W-F 30 min circut training class followed by fast walking on the treadmill for 1-1.5mile at 1.0 incline, then on the other days I do free weights at home and stationary bike. I can really tell a difference in my arms as they are starting to get defined I had a body fat test done and last April 2003 it was 50% this last April it was 39%. Not good but better than it was. I am 5'3" and weigh 147lb. late 30's and female so it is hard to get the middle off that I got after kids ect... I need to get to 125 by the end of July as I have a reunion to go to. I am trying to watch and count carbs and calories on everything that I eat but the weight just wont budge! I need some major suggestions on what I can do to really speed up and tone things up fast, eating and working out any help would be appreciated. Like I said this weight thing is all new to me but I love it!! Also I searched thru the threads on the absolved gel ect.. Is that stuff a crock or will it actually disolve some fat. I have a bit of tummy on me and I am sure it is from Cortisol stress!! Any suggetions on losing the belly fat other that diet and cardio as I am doing both with not alot of results!!

Is your cardio in the fat burning zone or cardio zone? Are you feeling "winded"?

Don't watch the scale anymore.

Will you post a sample of your daily diet?

[lovewrkout]

Yes it is in the fat burnning zone acording to the treadmill I can set it to different levels of workout programs and I set it to the fatburnning. As far as diet I usually have 1 egg or oatmeal with lowcarb wheat toast, or a atkins breakfast bar, 2-3 cups of coffee with just a dab of skim milk. I workout before I eat. Then I usually take 2-3 vit c, 1 ala, 1 xendrine, I take these before workout. Then before lunch I will have a cup of Green Tea or Yerba Mate plain. For lunch is usually a salad with green peppers, tomato and a couple slices of ham with less than 1 Tblp zesty italin dressing. For a snack I might have celery with light cream cheese or low carb yogurt. For dinner it is chicken or steak (grilled) with salad, and sometimes steamed or grilled veggies, and I try not to eat anything after 8:00pm. Thats about it. I just cant figure out how to jump start the metabolisim it is SOOOOO slow. I thought about trying GABA but I do not know much about it or if it will do anything.

[Timbers]

Originally Posted by lovewrkout

Yes it is in the fat burnning zone acording to the treadmill I can set it to different levels of workout programs and I set it to the fatburnning. As far as diet I usually have 1 egg or oatmeal with lowcarb wheat toast, or a atkins breakfast bar, 2-3 cups of coffee with just a dab of skim milk. I workout before I eat. Then I usually take 2-3 vit c, 1 ala, 1 xendrine, I take these before workout. Then before lunch I will have a cup of Green Tea or Yerba Mate plain. For lunch is usually a salad with green peppers, tomato and a couple slices of ham with less than 1 Tblp zesty italin dressing. For a snack I might have celery with light cream cheese or low carb yogurt. For dinner it is chicken or steak (grilled) with salad, and sometimes steamed or grilled veggies, and I try not to eat anything after 8:00pm. Thats about it. I just cant figure out how to jump start the metabolisim it is SOOOOO slow. I thought about trying GABA but I do not know much about it or if it will do anything.

You are not taking in enough calories, especially protein. Your body thinks it's starving and is holding on to any and all of the fat that it can keep.

You need at least 150 grams (minimum) of protein a day.

Can you figure out that daily cal count and let me know?
If you reduce your caloric intake by 500 cal a day over a week, you'll loose a pound a week.

Go here:
www.caloriecontrol.org/calcalcs.html

[SurfinAmy]

Building the muscle is the best way to burn fat....
-Amy

[lovewrkout]

I went to the link and it showed that I should be taking in 2092.5 calories a day. I try to keep the calorie intake between 1200-1700. I do eat sausage, eggs, cheese and other proteins I do try to get alot of protein in my diet. I talked to a pt at the gym today and she said I should up my cardio to 45-50 min a day 4-5 times a week instead of just 3 days a week. In my circut training I try to do as many reps as possible in the time frame that they give us. I am starting to see a difference right under my breast, I guess upper abs and in my biceps where I have never had definition. I just need to quickly shrink this stomach that sticks out so much! I have the love handels and the back fat which I am desperate to get rid of!! I think that If I can shed the fat the muscles will start to show thru!! I just need help speeding up the fat loss!! When I did Atkins I lost 16lbs and lost in inches but I also lost Boobs and not the stomach fat!!
My breakfast this morning: 2 sausage patties, 3 cups coffee, 1 cup green tea at 10:30am. Did circut training before breakfast and will do cardio tonight on gazelle. For lunch I will have a salad , snack will be low carb yogurt and dinner tonnight will be a spicy chicken pasta with a salad.
What kind of meal plans do ya'll follow that helps you shed the fat???

[tyel]

If you don't eat enough, your body will go into starvation mode and try to hang on to whatever it can. You will actually lose weight more slowly if you undereat a lot.

Most people are eating 5-6 small meals per day (take your daily calories and divide by 5 or 6) in a composition of 40p/40c/20f or 40p/30c/30f.

In my experience, keeping fat intake, especially saturated fat intake, low is key. I am 45, have 3 kids and weigh 127lbs at 18%bf (measured 9 months ago). My abs are my weak spot, partly because of the kids and partly because of a slight curvature of the spine that kind of makes me jut out, but I am convinced that with the right diet and program, I can make improvements there, too.

Good luck!

[Lady C]

Quick fat loss is usually not permanent. I would not try to speed the process up. I don't consider using the gazelle any sort of an aerobic workout, there is no resistance.

I would drop the circuit training and go with freeweights. I would try to lift real heavy weights. Replacing the body fat with muscle is your goal and to do this you have to put on muscle mass.

Eating smaller more frequent meals (low in saturated fats) and more furits and veggies. Skip the pastas, rice, potatoes and breads for dinner. Replace them with high fiber veggies like broccoli, califlower, aspargus, and cabbage.

[SurfinAmy]

Originally Posted by Lady C

Replacing the body fat with muscle is your goal and to do this you have to put on muscle mass.

What she said...
-Amy

[Timbers]

Originally Posted by lovewrkout

I went to the link and it showed that I should be taking in 2092.5 calories a day. I try to keep the calorie intake between 1200-1700. I do eat sausage, eggs, cheese and other proteins I do try to get alot of protein in my diet. I talked to a pt at the gym today and she said I should up my cardio to 45-50 min a day 4-5 times a week instead of just 3 days a week. In my circut training I try to do as many reps as possible in the time frame that they give us. I am starting to see a difference right under my breast, I guess upper abs and in my biceps where I have never had definition. I just need to quickly shrink this stomach that sticks out so much! I have the love handels and the back fat which I am desperate to get rid of!! I think that If I can shed the fat the muscles will start to show thru!! I just need help speeding up the fat loss!! When I did Atkins I lost 16lbs and lost in inches but I also lost Boobs and not the stomach fat!!
My breakfast this morning: 2 sausage patties, 3 cups coffee, 1 cup green tea at 10:30am. Did circut training before breakfast and will do cardio tonight on gazelle. For lunch I will have a salad , snack will be low carb yogurt and dinner tonnight will be a spicy chicken pasta with a salad.
What kind of meal plans do ya'll follow that helps you shed the fat???

Seems to me the fat in the boobs is always the first to go. Don't let it worry you. You keep at it, follow the advice here and you'll see results. It just takes time, lovewkout. Also, you say you eat a lot of protein but until you are documenting it, you may be quite surprised. I find keeping a food journal to be not only helpful but eye opening as well.

You can do it! :

LadyC, do you think that she's taking in enough cals? 1200 - 1700?

[Lady C]

Originally Posted by Timbers

LadyC, do you think that she's taking in enough cals? 1200 - 1700?

Yeah, That is probably in a good range.

I am more concerned with the desire to do it fast. This means they are usually taking short cuts and don't learn what really works for them. Also, if most if it has been done with low carbing, there will be weight gain when the carbs are added back in. This weight gain makes them lose hope to really find out what works, and they rebound back into what was working.

[Timbers]

Originally Posted by Lady C

Yeah, That is probably in a good range.

I am more concerned with the desire to do it fast. This means they are usually taking short cuts and don't learn what really works for them. Also, if most if it has been done with low carbing, there will be weight gain when the carbs are added back in. This weight gain makes them lose hope to really find out what works, and they rebound back into what was working.

I see what you're saying.

How can she determine her carb limit though. Going too low is not good but overloading is a bad thing too.

[Lady C]

By not consuming any starchy carbs any other time of the day EXCEPT before and after the workout. Use veggies as carbs the rest of the day. I may sound like lots of rabbit food but it will be healthy for weight loss and success.

I only eat oatmeal and bread for a sandwich anymore. No potatoes, or rice or pasta. I find it just fine. It is more of a habit and a mental issue, IMO. This is where most people have the problems. I still am consuming like 55% carbs, 25% Protein and the rest good fats.

What is your take on it Timbers?

[lovewrkout]

I really appreciate the advice!! I started doing a food journal on Monday. I have done them before but Always stopped, but I am writing down everything that goes into my mouth!! Here is what I have done so far today-
6:30am- 2 slices of whole wheat toast with I cant belive its not butter spray, with sugar free jelly (just a dab) 2 cups of coffee with dab of skim milk. Went to Gym and walked on treadmill for 20 min at 3.8-4.0 speed, circut class 30min, then got back on treadmill for another 20min at 4.0 speed. I know that speed may seem slow but I have short legs and that is walking very fast for me plus I REALLY SWING my arms to get my heartrate up usually I get it up between 125-145 which is where my traininer said it should be for cardio. I wish I could do the Elliptical but it just kills me I just cant handle that one yet!! I am out of breath by 2 min into it. I guess it is because I have not worked out. At 10:30am I had a cup of green tea and 2 scrambled eggs with a little bit of chedder cheese. Lunch will be at 1:00 and will be salad with green pepper, tomato and slices of ham. It is amazing what age does!! I use to have a Kick Butt Metabolism and could eat anything and not gain a pound but after 25 I could really tell a difference and this summer I will be 38 and I am determined to lose the weight healthy and get a good plan going. The reason I am wanting to kick start is because of the 20 year HS reunion and a Cruise which I hope if I keep going at what I am doing I will be able to wear a 2 piece!! I am unhealthy 147lb, 39% body fat My goal is to drop my body fat and get my weight between 115-125lb. Also I took 3 vit c, 1 ALA, 1 L-carnitine, multi vit. Is there any other supplements that ya'll think I should add that might help? I am clueless about those other than what I have read about some. Also I have a exercise ?? - What are the best exercises for the inner and outter thigh? I use one of those thigh machines and also do the butt kicks and then free weight lunges, I can see a little def but my thighs feel like they are getting bigger?. Thanks again for the advice, it really helps me and makes a difference in how I am looking at things and learning!!

[Lady C]

I would add in a post-workout whey and water shake. Then eat some starchy carbs 1-1.5 hours later. Make sure you have 5-6 small meals daily. As far as supplements go you don't need any. But make sure your diet is diverse enough to get enough good fats and fiber. Add in good fats by using flax seed, avocados, olives, fish, etc.

As far as the thigh exercises go. I would do squats and straight-leg deadlifts. Deads get me all the way to the butt each time I do them. Squats get the thighs both inside and outside.