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Post by DystopianDream on Apr 9, 2008 8:56:48 GMT -5
So here's a question for you all--
I am currently in a slump. Last year I lost close to sixty pounds. I did it by eating a 1200 calorie/day diet, working out at least five times a week, and looking at pictures of really cute models (no joke). I'm currently maintaining the same diet and work out schedule, but I've recently put on seven pounds and I feel like no matter what I do, I can't get the number to go back down.
Here's my workout schedule: Tuesday: 25 minutes on the StairMaster (the big one that you have to climb up to get on). The machine says I burn just over two-hundred calories during that workout, but based on the puddle of sweat I create, I'm sure it's more than that-- but just in case, I do another fifteen minutes on the elliptical to bring the total calories burned to around four hundred. Then I do a circuit of ab machines for about 15 minutes total. Thursday: 35 minutes on the elliptical (burning around 350 calories according to the read out), followed by an exhaustive upper-body circuit (about one hour). Friday: 25 minutes on StairMaster, 15 minutes on elliptical, Abs Saturday: Same as Thursday Sunday: Same as Friday
I don't spend any time on lower body as far as machines go-- the cardio has toned my legs and gluts to a point I am quite happy with, and I don't feel the need to add any bulk.
I unfortunately have to take Mondays and Wednesdays off because I am at school/work from 6:30am untill 10pm.
So my question is this: What do I need to change to lower my body fat % ? Right now I am on the very close to the top number for "average" and I would like to be on the lower side of "average." Any advice would be greatly appreciated. Thanks : )
Watchin' a stretch of road, miles of light explode. Driftin' off a thing I'd never done before. Watchin' a crowd roll in. Out go the lights it begins. A feelin' in my bones I've never felt before...
dark tower = fantastic. same for eyes of the dragon (same vein of storytelling).
anyway, im down 10 lbs from where i was on March 24th. this whole "getting up and excercising thing" seems to be working better than expected.
as far as your weightloss dystopian, i would strongly suggest more variety in your workout. dont fear the treadmill. does your gym have any other cardio equipment? there is always the bike, arc trainer, etc.
ab workouts are good, as they are using large muscle groups. you say you dont do legs - i dont either, but thats due to a knee injury that will be angry if i do. if my knee was fine, i would def do leg presses and whatnot - it's excercise using one of your largest muscle groups. that has to be a good thing - and i'm not saying you should strive to have the thighs of a speedskater, but just resistance on a cardio machine isnt all that much.
you could also add weight straps to your legs and/or arms to up the ante on your cardio.
also, and machines are good and all, but are you using any free weights?
also - great job on losing the 60 ive lost about the same before - but sadly, gained a lot of it back over the last 5 years. so now im back into the losing game again.
finally, the 7 that you gained - was that muscle or fat? i mean - do your clothes fit differently now that you have that extra 7?
Last Edit: Apr 9, 2008 10:16:31 GMT -5 by idio - Back to Top
Starting this paycheck, I'm going to stop eating as much and start taking vitamins daily, and working out every other day... I go into the schedule of working out regularly, but recently lost the habit.
Post by razzledazzler on Apr 9, 2008 10:45:58 GMT -5
dystopiandream said:
So here's a question for you all--
I am currently in a slump. Last year I lost close to sixty pounds. I did it by eating a 1200 calorie/day diet, working out at least five times a week, and looking at pictures of really cute models (no joke). I'm currently maintaining the same diet and work out schedule, but I've recently put on seven pounds and I feel like no matter what I do, I can't get the number to go back down.
Here's my workout schedule: Tuesday: 25 minutes on the StairMaster (the big one that you have to climb up to get on). The machine says I burn just over two-hundred calories during that workout, but based on the puddle of sweat I create, I'm sure it's more than that-- but just in case, I do another fifteen minutes on the elliptical to bring the total calories burned to around four hundred. Then I do a circuit of ab machines for about 15 minutes total. Thursday: 35 minutes on the elliptical (burning around 350 calories according to the read out), followed by an exhaustive upper-body circuit (about one hour). Friday: 25 minutes on StairMaster, 15 minutes on elliptical, Abs Saturday: Same as Thursday Sunday: Same as Friday
I don't spend any time on lower body as far as machines go-- the cardio has toned my legs and gluts to a point I am quite happy with, and I don't feel the need to add any bulk.
I unfortunately have to take Mondays and Wednesdays off because I am at school/work from 6:30am untill 10pm.
So my question is this: What do I need to change to lower my body fat % ? Right now I am on the very close to the top number for "average" and I would like to be on the lower side of "average." Any advice would be greatly appreciated. Thanks : )
Start running. Run on the treadmill. It's hard to do it at first but if you keep with it everytime your at the gym you'll start to really enjoy it. Even when you are sore from the day before get on that treadmill and run. If you can't do that then powerwalk. This will help you lose the extra pounds and keep it off as long as you stick with it. Running will seem like a chore at first but you will grow to love it and probably want to run everyday!
Post by DystopianDream on Apr 9, 2008 11:03:31 GMT -5
Thanks for the input so far-- I really appreciate it.
As far as the weight gain-- definitely fat, not muscle. I feel it in my gut and my pants hate me now. It was actually due mostly to a medication my stupid MD put me on. She knew I was trying to loose more weight, yet didn't let me know that the med she was putting me on would make me blimp out. I stopped taking it after three weeks, and have so far lost five pounds, but I'm still holding on to the last seven. Doc says time will help, so will working hard.
As far as running-- I used to run, a lot, but my knees hate me now so I've stopped. Even when I was running, it wasn't nearly as strenuous as a work out as the StairMaster ( www.countryfitness.com.au/images/stairmaster.jpg [ftp]I'm using this one[/ftp] www.fitnesssource.ca/images/CardioStairMaster_4000PT.gif [ftp]not this wimpy thing[/ftp] ). I do *love* running. . . any idea on how to do it with out needing reparative surgery on my knees in a couple of years?
Switching things up is a really good idea. Now that the weather's nice, I'll start riding my bike again--maybe *to* the gym?
Watchin' a stretch of road, miles of light explode. Driftin' off a thing I'd never done before. Watchin' a crowd roll in. Out go the lights it begins. A feelin' in my bones I've never felt before...
i hear you - its not really about what's harder or not, its about not letting your body get used to one thing. if you always use the staimaster and elipitical, you get used to it and it becomes less effective. so even if the bike doesnt burn as many calories (according to the display) you are jolting your body into a different activity. if the gym is limited on other machines, you could try adjusting the height/resistance/time whatever to make it somewhat different.
i'm going to *try* running - but only after i lost some more lbs. otherwise, the stress would be too much.
for me to get ready for roo, i smoke as much corn as I possibly can everyday and then everyweekend I go on insane mollydosedalcoholicbenders all while i blow lines of baking soda off of a midgets back
Post by razzledazzler on Apr 9, 2008 12:45:43 GMT -5
Running kills my knees as well. I usually only run on the treadmill and since its padded it's not nearly as bad as the sidewalk or road. The stair stepper kills me...if i'm on it for more than ten minutes im ready to fall off! When the weather here starts to warm up i'll be doing a lot of hiking, Which is also an effective and fun way to exercise!
Post by Darth Boo Boo Kitty @#*& on Apr 9, 2008 13:20:04 GMT -5
dystopiandream said:
Thanks for the input so far-- I really appreciate it.
As far as the weight gain-- definitely fat, not muscle. I feel it in my gut and my pants hate me now. It was actually due mostly to a medication my stupid MD put me on. She knew I was trying to loose more weight, yet didn't let me know that the med she was putting me on would make me blimp out. I stopped taking it after three weeks, and have so far lost five pounds, but I'm still holding on to the last seven. Doc says time will help, so will working hard.
As far as running-- I used to run, a lot, but my knees hate me now so I've stopped. Even when I was running, it wasn't nearly as strenuous as a work out as the StairMaster ( www.countryfitness.com.au/images/stairmaster.jpg [ftp]I'm using this one[/ftp] www.fitnesssource.ca/images/CardioStairMaster_4000PT.gif [ftp]not this wimpy thing[/ftp] ). I do *love* running. . . any idea on how to do it with out needing reparative surgery on my knees in a couple of years?
Switching things up is a really good idea. Now that the weather's nice, I'll start riding my bike again--maybe *to* the gym?
As crazy as it sounds you might want to try adding calories. If your lean muscle mass increased percentage increased your metabolism may have sped up, which means you need more calories to sustain. Of course, the reverse is also possible - that due to low caloric intake your metabolism is slower.
In addition to varying the machines you use and exercises you do, also vary your intensity. When you're doing cardio, don't just race yourself up to a high heart rate and stay there. Spend time at lower heart rates, do interval workouts and never underestimate the power of a nice long walk.
Post by Free Spirit Alessia on Apr 9, 2008 16:45:24 GMT -5
rockyracoon said:
i'm new here and still getting into the swing of this whole jumping into threads thing, so bare with me.
i was pretty concerned about the whole getting into shape for bonnaroo thing for two reasons: a) i want to be able to walk around without getting wiped out and b) i want to look awesome in my bikini top (oh, the vanity of being a girl ). as for my work out i take 2 dance classes a week for my cardio and such and i also do a series of crunches to tighten up those abs. i've also been trying out this carmen electra striptease workout. i guess we'll see how that turns out. haha
yeay I have the Carmen Electra strip tease videos also. How do you like them??
Post by razzledazzler on Apr 9, 2008 18:51:41 GMT -5
Also hit up your local gym and take an aerobics type class. I always thought that i wouldnt like something like that and I am now addicted. It's motivating to go with a friend and keep each other going.
I'm laying poolside at my club right now, typing from my Touch. LONG training today with a ton of Cardio.Feelin kinda beat, but like a champ! I watched three episodes of Top Chef and some Rob and Big while on the machine. Totally helps to zone out while doing extended cardio workouts. Mind over matter...
Post by DystopianDream on Apr 9, 2008 22:37:48 GMT -5
You all rock! Thanks so much for the tips-- I'm gonna try a lot of your suggestions (free weights, treadmill, variety, etc.) out this week and see how things go. . . I'll keep you posted : )
Watchin' a stretch of road, miles of light explode. Driftin' off a thing I'd never done before. Watchin' a crowd roll in. Out go the lights it begins. A feelin' in my bones I've never felt before...
You all rock! Thanks so much for the tips-- I'm gonna try a lot of your suggestions (free weights, treadmill, variety, etc.) out this week and see how things go. . . I'll keep you posted : )
Thanks again!
I'd need to hear more about your diet - I know you said 1200 calories per day, but how does that breakdown as far as carbs/fat/protein? I would suggest making sure to have more grams protein than carbs+fat combined. Also, wherever possible, make your carbs come from fruits & vegetables and whole grains - avoiding simple starches like white flour, potatoes, and sweets. Finally, are you eating this in 3 meals per day? Try splitting it out into 5-6 meals per day, without upping the total calories. Good luck!
Post by ziggyandthemonkeys on Apr 10, 2008 14:43:32 GMT -5
rmnation said:
As crazy as it sounds you might want to try adding calories. If your lean muscle mass increased percentage increased your metabolism may have sped up, which means you need more calories to sustain. Of course, the reverse is also possible - that due to low caloric intake your metabolism is slower.
In addition to varying the machines you use and exercises you do, also vary your intensity. When you're doing cardio, don't just race yourself up to a high heart rate and stay there. Spend time at lower heart rates, do interval workouts and never underestimate the power of a nice long walk.
My exact reaction. You have probably entered a catabolic state where your extreme calorie deficiency will now only make you put on weight. Up your calories, and i personally prefer a high protein low carb moderate fat macro breakdown. Also as someone else said, don't be afraid to lift weights, it will help boost your gh and test, helping burn fat. Also keep your heart rate in the fat burning zone instead of the cardio, i believe around 120-130. I finally get to go back into the gym today and start my new blast after being stranded from it for a week, the longest in probably 6 months. Bout fricken time. And as for The Dark Tower, I am now 200 pages into the last book. Like i said, i don't have a tv or computer right now.
You all rock! Thanks so much for the tips-- I'm gonna try a lot of your suggestions (free weights, treadmill, variety, etc.) out this week and see how things go. . . I'll keep you posted : )
Thanks again!
I'd need to hear more about your diet - I know you said 1200 calories per day, but how does that breakdown as far as carbs/fat/protein? I would suggest making sure to have more grams protein than carbs+fat combined. Also, wherever possible, make your carbs come from fruits & vegetables and whole grains - avoiding simple starches like white flour, potatoes, and sweets. Finally, are you eating this in 3 meals per day? Try splitting it out into 5-6 meals per day, without upping the total calories. Good luck!
completely agree with that last point. more meals = mo bettah.
and more protein = better results at the gym.
you know, you guys should totally goof on me when we meet up at some point. i appear to be waaaaaaaaaay out of shape for someone who offers so much fitness advice.
Post by DystopianDream on Apr 10, 2008 15:37:34 GMT -5
gtwrecked said:
I'd need to hear more about your diet - I know you said 1200 calories per day, but how does that breakdown as far as carbs/fat/protein? I would suggest making sure to have more grams protein than carbs+fat combined. Also, wherever possible, make your carbs come from fruits & vegetables and whole grains - avoiding simple starches like white flour, potatoes, and sweets. Finally, are you eating this in 3 meals per day? Try splitting it out into 5-6 meals per day, without upping the total calories. Good luck!
Argh... this is the part I hate. Judge me now, just get it out of the way . . . Breakfast: Bowl of Grape Nuts with 8oz skim milk, black tea Lunch: Lean Cuisine (I know, I know) Snack: Trail Mix (peanuts, cashews, raisins, I usually leave the chocolate...usually) Dinner: Lean Cuisine (I know, ok, I know!) Snack: Apple, or orange, or non-fat yogurt if I'm feeling crazy! Lots and lots of H20
Days I work out I add a smoothie-- 4oz n/f yogurt, 1/2 frozen banana, strawberries, oj, protein powder.
Watchin' a stretch of road, miles of light explode. Driftin' off a thing I'd never done before. Watchin' a crowd roll in. Out go the lights it begins. A feelin' in my bones I've never felt before...
I'd need to hear more about your diet - I know you said 1200 calories per day, but how does that breakdown as far as carbs/fat/protein? I would suggest making sure to have more grams protein than carbs+fat combined. Also, wherever possible, make your carbs come from fruits & vegetables and whole grains - avoiding simple starches like white flour, potatoes, and sweets. Finally, are you eating this in 3 meals per day? Try splitting it out into 5-6 meals per day, without upping the total calories. Good luck!
Argh... this is the part I hate. Judge me now, just get it out of the way . . . Breakfast: Bowl of Grape Nuts with 8oz skim milk, black tea Lunch: Lean Cuisine (I know, I know) Snack: Trail Mix (peanuts, cashews, raisins, I usually leave the chocolate...usually) Dinner: Lean Cuisine (I know, ok, I know!) Snack: Apple, or orange, or non-fat yogurt if I'm feeling crazy! Lots and lots of H20
Days I work out I add a smoothie-- 4oz n/f yogurt, 1/2 frozen banana, strawberries, oj, protein powder.
for the love of god, stop eating lean cuisine. its like a processed food sodium bomb. at the very least, up the ante and buy the kashi ones. more fiber and less sodium.
id have eggs a few days a week instead of the grapenuts - 3 eggs (but only one yolk) and a piece of whole wheat toast is a nice breakfast.
if that yogurt youre eating full of HFCS? avoid that like the plague... i would suggest liberte yogurt.
it wouldnt hurt to incorporate protein powder into every day as a 4th meal. say - instead of those nuts and chocolate. although nuts, like almonds, are really healthy.
Post by Darth Boo Boo Kitty @#*& on Apr 10, 2008 18:38:30 GMT -5
dystopiandream said:
Argh... this is the part I hate. Judge me now, just get it out of the way . . . Breakfast: Bowl of Grape Nuts with 8oz skim milk, black tea Lunch: Lean Cuisine (I know, I know) Snack: Trail Mix (peanuts, cashews, raisins, I usually leave the chocolate...usually) Dinner: Lean Cuisine (I know, ok, I know!) Snack: Apple, or orange, or non-fat yogurt if I'm feeling crazy! Lots and lots of H20
Days I work out I add a smoothie-- 4oz n/f yogurt, 1/2 frozen banana, strawberries, oj, protein powder.
I'd have to see the Lean Cuisines, but my first impression is not enough protein, too many carbs, too much sodium, too many chemicals. And where on that list are the vegetables? And you may not be getting too much fat, but you need small amounts of fat with every meal to get your metabolism going.
Post by jray05stang on Apr 10, 2008 23:36:52 GMT -5
Ill be out for a few days from lifting... I seem to have injured my shoulder looks like ill be mostly just pounding out some cardio the next week or so... Any advice on injuries... Hot or cold on them?
i hurt my shoulder once doing seated dumbbell presses.. with 75 lbs in my left hand, over my head, it started going the wrong way. instead of dropping it (like i should have) i tried to hold on and stop it. bad idea.
it took *years* for it to feel normal again. granted, i did not see a doctor. so what you should really do for rehab, i have no idea
Last Edit: Apr 11, 2008 8:19:22 GMT -5 by idio - Back to Top
Post by AintNoFreedom on Apr 11, 2008 12:09:07 GMT -5
so here's MY dilemma... I 'm currently running a workout schedule of half running 2-3 miles in the morning, and in the early evening going to the gym for 1 1/2-2 hours where I hit the heavy bag, get run through various conditioning drills, ect. and do weights about 3 times a week. Buuuuut.. for three weeks in May I'll be on the road, touring China, and I'm not sure how to keep in shape/continue to improve. The last week of my trip will include a lot of mountain biking and hiking, so that shouldn't be too bad, but I don't know what to do for the rest of the trip. The way things are now, I go nuts just missing more than a day at the gym.
Post by Darth Boo Boo Kitty @#*& on Apr 11, 2008 12:32:15 GMT -5
^^What kind of tour will you be on for the first two weeks? Two cities, same hotel for two weeks or several locations? That makes a difference in the answer.
I have a hotel workout kit that goes with me when I travel. Jump rope, resistance bands, ankle weights, hand wraps. When I don't feel like working out in the hotel closet/workout room I stay in my room and do a combination of exercises - cardio and resistance band. I either use the jump rope for cardio or punch and kick combos.
The phone book makes a good weight as well. And you can always do enough squats, mountain climbers, body builders, pushups, leg drops, etc. to get in a good balanced workout. Use your body against yourself.
Post by Whatsnew_c on Apr 11, 2008 14:04:24 GMT -5
I need motivation! I'm recently unemployed and have all the time in the world to exercise but can't seem to get off my butt and do it! Anyone have any tips on how to get started.
As far as dieting goes i'm in a situation that I don't know how to get out of. My boyfriend doesn't eat anything healthy. My daughter is super picky and my son has autism so he's very particular too. I'm the only one in the house who will eat something good for your body but I don't ever do it because I don't want to cook for myself.
Post by ziggyandthemonkeys on Apr 11, 2008 19:23:09 GMT -5
jray05stang said:
Ill be out for a few days from lifting... I seem to have injured my shoulder looks like ill be mostly just pounding out some cardio the next week or so... Any advice on injuries... Hot or cold on them?
Training so far is going well. I plan on being F'ing huge for roo. Hey, I'm going to be wearing a kilt for four days, I don't want to take any crap. ;D
ive lost about the same before - but sadly, gained a lot of it back over the last 5 years. so now im back into the losing game again. 
).
its like a processed food sodium bomb. at the very least, up the ante and buy the kashi ones. more fiber and less sodium.
looks like ill be mostly just pounding out some cardio the next week or so... Any advice on injuries... Hot or cold on them?
