I think I need to change something
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| Sat, 08-04-2007 - 11:21am |
I'm hoping someone will have some suggestions to help me start losing weight. I've been using FitDay to track my eating, and on most days I do pretty well. I have managed to get my carb intake down a bit to 40-50%, which is a big improvement for me. I usually keep my total calories between 1500 and 1600 and try to make sure that I'm meeting all nutritional requirements (using the FitDay report). For the past few days I've been hungrier and have been eating closer to 1750 or 1800 calories (thanks to it being TOM, I'm sure), but I know that won't last. I've had a couple of cheat days when I've gone a couple hundred calories over that total, but not many. I think I have my food under control, so I think I need suggestions for workouts that will help me lose more weight.
I have been walking 3.5 miles (at just about 3.5 mi/hour), 6 days per week for the past 6 weeks. Over the last couple of weeks, since it has been very hot, I've switched a couple of the workouts to indoor workouts, unsing the elliptical at the gym for an hour. I lost a couple of pounds initially, but nothing in the past 3 weeks or so. I realize I need to add in some weight training, but since I really hate it, I have been slow to do it. So, what would you ladies recommend for frequency of weight training so I can start seeing some results? I'd really like to cut back to 5 days/week of workouts too. I only did 6 initially to get myself into a routine. I usually have time for just about an hour workout at a time, so I could do a combo cardio/weight workout of 1/2 hour each on days I do weights. I'd appreciate any suggestions anyone has.

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I find that tracking my calories is very helpful and useful. What is your basal rate? How much do you want to lose? Are you drinking enough water? It's hard to give you feedback wtihout the nitty gritty details. My first thought would be that you need to keep your calories between 1400 - 1500 but suspect that if your goal is 1600-1700 that you have based it on your own body.
As for exercise, one is meant to get at least 20 mins a day for health reasons; I am not saying go to the gym everyday, but perhaps try to incorporate it into your exercise. For instance, I walk or cycle everywhere and skip the bus. I do agree that 6 days a week is a lot, so I agree, doing an hour 5 days a week is pretty good!
Have you thought of kickboxing? I find that when I am taking cardio kickboxing classes, ending with hitting the bag, it tends to jump start my fitness. And I found that punching the bag was also strengthening. Besides it's fun and can really get rid of some stress!
If you don't have a class to get to, then try some circuit training twice a week at about 10pds each machine with 10-12 reps; once you find that the reps at 12 are too easy increase the weight. And in those hot days, maybe take a swim instead, it's cooler and also a great form of cardio.
Lastly, don't worry about how fast you are losing weight; statistically speaking the slower you lose it the longer it will stay off! We are retraining habits here and it takes time for habits to stay solid. So relax and don't be too hard on yourself.
I think you're right in that adding some weights might help you rev things up. I'm horrible at fitting weights into my routine, but did find I did really well taking a class that incorporated weights into my routine. Is there a gym or organization nearby where you could take a class or two a week?
The class I was taking that seemed to help me tone up was a Pilates Fit class or a Pilates Fusion class which was a LOT of weight work with pilates fundamentals.
That way someone else is leading you in what to do, and it doesn't really feel like weights. Do you have weights at home? Maybe look around for a DVD that uses some weights.
It also might be time to look at hiring a trainer to design a program for you - that way you can talk about what your concerns are and they can design something that would work. You don't have to hire them for a whole month or anything, you can simply hire them for a one or two hour session.
As for how many times you have to do your weight workout, I'm not sure. I was taking my classes twice a week, 50 minutes each class and I did see a difference by the end of the first 8 weeks, but of course I wasn't concentrating very hard on the rest of things!
Thanks for the feedback. My neighbor is a trainer, so I may see if she has time to go over what I'm doing with me. Classes are tough for me for a couple of reasons....I have no coordination and I tend to go off in my own world when I workout and can't focus on someone else and my schedule is erratic. This week I've been forced to switch to morning workouts because of my current work schedule.
Perhaps my calories are too high, but I don't think I said I was shooting for 1700, I just ended up having that much the past few days. My goal is 1600. I'm ravenous if I don't stay around that level. Today was a typical food day for me, so maybe one of you can figure out if I'm going wrong there.
Bfast: Light english muffin with 2 slices light cheese (total of 190 cal)
Snack: Grapes
Lunch: Spinach, mandarin orange, a few chow mein noodles, and chicken salad using salad spritzer for dressing
Snack: Cottage cheese and diced peaches
Dinner: Lean Cuisine
Snack: Rice (this part was unusual, but had an odd craving)
Does this seem like a reasonable diet?
Starting today I began adding in weights (did upper body). I'll shoot for twice/week to start (one upper/one lower) and might try to up it over time. I think I've made the cardio part of my life, so maybe I can do the same with weights....however much I hate them!
Chill, you're doing great. About two weeks into exercising, your hunger increases naturally. Just make sure your extra food is veggies and protein. My opinion is that if you want a sweet after dinner, have one, just make it a small one. I've found that if I'm craving a sweet, it's better to eat what I'm craving but in a baby size dish and a few bites satisfies me without having to finish-it-off. I love the French Women don't get fat author. She has said similar, a few bites satifies and you don't have to eat the whole thing!
Smile!
Hey Vanessa, love the new siggie!!
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