Weightloss ideas?

[augustgirl69]

OK - I am at my wits end here!! I NEED to lose 10 lbs bt July 29 ( I am the matron of honor in my sister's wedding) I run 2 miles a day, watch what i eat and yet the lbs ARE NOT FALLING OFF!! What else can I do? SUGGESTIONS PLEASE!!

[kissum]

Tell me about your diet, and more detail on your exercise routine. :)

[lovemygirls]

you could possibly do Weight Watchers. I've lost 5 pounds in the 2 1/2 weeks that I've been doing WW's. hth's some! :)

[stopka7224]

The best tip I ever received was to watch what I drank. I didn't even drink soda, my biggest downfall was OJ, I would drink 4-6 glasses a day. Each 8oz of OJ has 100 calories. So even if you think you are drinking healthy, you may be accumulating a lot of calories there. HTH :hugs:

[augustgirl69]

Tell me about your diet, and more detail on your exercise routine. :)

OK - until 2.5 months ago I was walking 5 days a week for 3 minutes and eating OK, but I was eating out for lunch 1 - 2X a week and dinner out 1-2X a week. I realized I was not loosing weight so NOW>>>

As far as exercise- i run 2-3 miles 5 days a week (30 minutes total) I either run on the treadmill at 7AM so DH can watch the kids (at 14 months and almost 3 they are too high maintenance at this point for me to run with both of them underfoot) or during the baby's PM nap (NOT fun!) and i bike 4-6 days week with kids in a double trailor behind me. Not bike racing or anything :laugh: - but I try to bike anywhere I can- the park, the grocery store if I only need a few things, the chiropractor, friends houses etc..)

So that's exercise, as far as diet we eat organic, whole foods- very little processed. I eat 6 small meals a day as I know that 65% of your claories are burned internally so I want to keep my body working! I shop at the co-op so we don't have candy or other junk around. The kids and I eat the same things for the most part- keeps us all eating healthy. DH is vegan so we always have lots of fruits and veggies around For breakfast- we eat a cereal, oatmeal, PB toast or an egg for breakfast with fruit, a mid morning snack - usually veggies and dip or cheese and crackers. For lunch we eat sandwiches, mac and cheese, quesadillas- kid friendly but noy junky- I don't eat a lot or finish their plates. We have 2 afternoon snacks b/c we eat dinner at 6:45 when DH gets home form work - air popped popcorn, yogurt, fruits etc and for dinner we eat a lot of stirfries, a big variety. Usually no snack before bed as we eat so late.

Of course that's not every day - we aren't perfect but we rarely eat out anymore, don't usually have junk food in the house and I am not always grazing.

I just don't get it! The first month I lost 8 lbs:lostit: but since then I have not lost any more!! I thought by running vs walking and not eating out anymore I'd be able to lose 5 lbs a month until I hit my goal - does that sound unreasonable? I HAVE the weight/fat to LOOSE really- especially in the tummy area. I have had 3 kids (1 c/s) I am nursing still and I am NOT being unrealistic in my weightloss goals!

Ok and I'll be brave and add this- I weigh currently weigh 138, my goal is 128. (my ideal wieght would be 120 but I highly doubt I could get there)

So HOW on earth do I realistically do this? I have kids, I can't exercise hours everyday - what else can I do??

Ideas PLEASE!!!!!

[Namaste]

Perhaps trying another type of exercise. Maybe your body needs a "shock" of some sort. Lifting weights always helps me as well.

[fouradss]

It is also possible that your body is gaining muscle and losing fat. There for you wouldn't see the results on the scale. Have you done measurements? Sometimes when I think I am in a rut that is what I have to do. However, I have a lot more to lose than you. I am getting a jogging stroller so I can start running. Now, I just have to get my butt in gear!

Goodluck

[kissum]

Its sounds to me like you need to do a couple of things:
1) Start lifting weights- optimal weight loss happens by doing both cardio and weights. Try doing weights 2 days a week. You can add it in or just switch 2 of your cardio days.
2) It looks to me like your diet is really low on protien and high in carbs. You should aim for 40% carbs, 30% protien, 30% fat. The 6 meals a day though sounds great. I know as far as DH being vegan that makes it hard to get protien in, but nothing slows down weight loss like too many carbs.
I hope that helps!

[babydirtybike]

Its sounds to me like you need to do a couple of things:
1) Start lifting weights- optimal weight loss happens by doing both cardio and weights. Try doing weights 2 days a week. You can add it in or just switch 2 of your cardio days.
2) It looks to me like your diet is really low on protien and high in carbs. You should aim for 40% carbs, 30% protien, 30% fat. The 6 meals a day though sounds great. I know as far as DH being vegan that makes it hard to get protien in, but nothing slows down weight loss like too many carbs.
I hope that helps!

Ditto to the above.

Only doing cardio will work initially, but the body will "figure out" what you are doing and attempt to avoid burning fat by burning muscle instead. Less muscle=slower metabolism=increase body fat.

If you have weights at home give 'er. If not try doing pushups, dips, lunges, and crunches. Grab your kids skipping rope and do a circuit with skipping and resistance stations.

Try doing some speed intervals, hills, and sprint workouts instead of just jogging/running. Try doing resistance 2-3xweek and cardio 2-3x week (alternate days) or something more balanced.

Protein is made up of amino acids which are used in hormones, brain function, hair, skin, fingernails, and skeletal muscle. If you don't get enough from your diet, your body will just use an internal source (eek not my biceps). If you eat meat great, if not try soy protein, nuts, or whey protein powders (can be used in baking. yes I have done this with muffins and pancakes).

Women have a hell of a time retaining muscle because most of us do not have the testosterone to help us out. To prevent muscle catabolism you have to maintain a steady, relatively high nitrogen balance in the muscle that means protein 4-6x per day with some good carbs. Cut out all liquids except water and drink 1-3 litres/day.

Good luck. Not trying to rant. :2cents:

[augustgirl69]

You guys are awesome! OK - so more protein - that's easy enough. As far as weights go (I'm sorry to sound like a dummy) just lifting them? Arms? Legs? Can anyone be more specific for me? We have a great set of weights so that's no problem - I just don't know what to do with 'em! So my ability to work out is 5 days a week - run 3, weights 2 then the next week the opposite? Oh I wouls SOOOO welcome not running daily. I don't enjoy running really - I don't mind it outside but I rarely get off the treadmill just due to logistics. Sorry to get OT LOL:mrgreen:

We do belong to the Y and now that it is summer I can bring the kids to childcare and go work out maybe 2X a week too, but I gotta know what to do while I am there

[babydirtybike]

Making a workable routine is the hardest part. Here is a pretty standard one that will work for just about anyone. The fact you have weights makes it so much easier. I am not an expert and this is a really basic routine.

You only need one exercise for each muscle to start. Pick a weight you can do for 3-5 sets of 8, don't bother putzing around with sets of 15-25 unless you really like wasting time:mrgreen: When I say 8 reps, I mean at 4 you should feel kind of tired, 6 burning, 7 cursing my name and hoping for just 1 more.:thumbsup: 60-90 second rest between sets and 120 seconds between exercises. Do not do the same muscle groups back to back (ie. Monday then again Tuesday). You need at least 48hrs between. You are gonna be sore for the first couple weeks, but compensate, but starting with lower weights although it seems easy. Don’t sit around if you are stiff, active recovery is much more effective. Stretch lots too. I know you know all this, but think of it as my disclaimer.

Here are some sample ones. Pick one for each.

Day 1 weights – Upper body
Biceps- dumbell or barbell curls
Triceps- dumbell kickbacks, extensions, skull crushers, close grip benchpress
Shoulders-overhead press seated on bench or stability ball
Chest-bench press with barbell, dumbell
Upperback-bent over one arm rows dumbell or barbell, lat pull down (if you have a cable machine) or pull ups

Day 2 weights –Lower body
Legs-(I am just combining hamstrings, quads, gluts, inner/outer thighs)
With a barbell across traps NOT on your neck or vertebrae, or dumbbells in hand. Do in front of a mirror to get your positioning correct. Again if you enjoy wasting time training each individual leg muscle, feel free to go crazy. I prefer compound movements that involve doing more than one muscle at once.

Squats, squats, squats – Wide stance, toes slightly out, abs tight (like you are gonna get punched) head and chest up. Lead with your arse, sit way back, and slowly lower down til your hip bone (ideally) or your bum (to start) breaks parallel with your knees (hence mirror till you get the feel of it). Squeeze everything and push back up. Repeat

Lunges, lunges, lunges- Legs shoulder width apart, head and chest up, abs tight. Step forward onto one foot (heel to toe). Stop here, check mirror (just for the first few). You should be pretty much all right angles with front knee lined up with front ankle. Push back to starting position (drive is off of heel of front foot not toe) and alternate.

If you want to mix up legs, you can do step ups too. Grab the some dumbbells and step up onto a stair or box. Alternate legs or not.

Lowerback- deadlifts (hit hamstrings and gluts too), plank, pushups (not really lowerback, but after plank or and some abs you’ll feel it there too)

Abs- crunches, stability ball stuff, med ball stuff,

For the 3 day split weight week just split up the upper body stuff into 2 days like arms then chest and back.

Mix up your running so you are really going hard for some of your workouts. Try a 2min:30sec interval of running/sprinting. Try it for ten minutes in the middle of your run to start.

Just some suggestions. Hope this helps. Again, not trying to be a know it all.

[babydirtybike]

Sorry about my previous long rant.
Here is a good site with pics where you match up your gym equip with the body part. Takes out guess work.

http://www.bodybuilding.com/fun/guide8.htm

[jls~Kain~Drake]

I have an exercise "video" thing (Yourself!Fitness) and they have another take on the lunges that really gets my heart pumping and my legs working...it's called a "Squat Lunge"....where you do a lunge and then when you're returning to a standing position, you side step with the same leg for a squat...do 8, 10, 12 reps (whatever keeps you 'working hard')....15-20 second rest I think (i've never timed it...standing there waiting seems like it takes forever, but if i try to get a drink, it goes by *real* fast)....and then 8 reps with the other leg. Until recently, I've been a very sedentary person all my life...not totally useless, but not at all in shape...and those squat lunges have really worked my legs...i feel it in every muscle.

[babydirtybike]

I have an exercise "video" thing (Yourself!Fitness) and they have another take on the lunges that really gets my heart pumping and my legs working...it's called a "Squat Lunge"....where you do a lunge and then when you're returning to a standing position, you side step with the same leg for a squat...do 8, 10, 12 reps (whatever keeps you 'working hard')....15-20 second rest I think (i've never timed it...standing there waiting seems like it takes forever, but if i try to get a drink, it goes by *real* fast)....and then 8 reps with the other leg. Until recently, I've been a very sedentary person all my life...not totally useless, but not at all in shape...and those squat lunges have really worked my legs...i feel it in every muscle.

Jen,
Good call on the supersetting. You can do this with any 2 exercises. I totally never even thought to put in down. I love (well, "find very effective" would be a better way to put it :laugh: ) supersetting in my preseason workouts. It gets you used to that burning, I want to die kind of feeling.

If you throw in a few other exercises, you can make a circuit when you are pressed for time.

[augustgirl69]

THANKS! I printed it all out- we are off to G'mas marathon tomorrow and will be back on Sun so Monday AM I will be off and working!