Need pointers!

[ronica91588]

Ive been somewhat trying to lose weight since september wheni joined my gym. Course i was busy with school so it was hard to get to the gym and really focus on trying to lose the weight. So this is my plan:

No sugars like candy and desserts and sodas
Protein- gold standard whey
5 small meals a day- but how small are they supposed to be? Like 300 calories each?
Green tea after every meal and I guess I would Aldo count that toward getting in 8 glasses of h20 a day
Gym- pilates for 1 hr twice a week plus 2 hours of cardio a week plus another day with lunges, crunches, hip adductor/abductor machines

Girls, is there anything you've done that has really helped you?

My main problem area is my bottom and legs. I'm pretty pear shaped. Any pointers? Also, I just have a problem being strict with myself about the foods I eat.

Thanks

[flow-natural]

I'm pro anorexia.

[Siesta]

Originally Posted by ronica91588

Girls, is there anything you've done that has really helped you?

Thanks

Running. When all else fails. Like waking up and going to the gym at 6 am , I can not miss a moment by stepping outside and going to a run.

Be careful what you eat late hours at night. Do you have a problem in that arena?

[Siesta]

Originally Posted by flow-natural

I'm pro anorexia.

You are a nut! You mean she should starve herself?


You know that is not healthy for you.

[flow-natural]

Originally Posted by Siesta

You are a nut! You mean she should starve herself?


You know that is not healthy for you.

Yes it is. You weirdo.

[Siesta]

Originally Posted by flow-natural

Yes it is. You weirdo.

oh my gosh hahaha.

You need to eat more and hit the gym. You will love the way you look without having to worry about 'getting fat' its all in your head. I know..I am guilty of doing it too girly. Sometimes I would forget to eat ...someone had to pound it in my head to get over my fear of getting fat. I am getting over it and I didnt get fat because I started eating more and better. I just got healthy.

[ronica91588]

Originally Posted by Siesta

oh my gosh hahaha.

You need to eat more and hit the gym. You will love the way you look without having to worry about 'getting fat' its all in your head. I know..I am guilty of doing it too girly. Sometimes I would forget to eat ...someone had to pound it in my head to get over my fear of getting fat. I am getting over it and I didnt get fat because I started eating more and better. I just got healthy.

I ate a bunch today but the right amount. it was just annoying to constantly be warming up and finding something to eat that isn't too boring...ugh...had a bunch of soup (not too salty so i don't retain all that water) and water...i'm like a pissing fountain here lol...oh and ya i'm keeping between at 1200 net calories each day. I went to my 1st spin class today. It was good but the bike seat really hurt my bum...it still hurts to sit haha.

that's really good. i guess the hardest part is just realizing what's healthy and what's not...cutting out fried foods and sugars will def be hard and opting for salads when i eat out will also be tough....bummer.

[Siesta]

Originally Posted by ronica91588

I ate a bunch today but the right amount. it was just annoying to constantly be warming up and finding something to eat that isn't too boring...ugh...had a bunch of soup (not too salty so i don't retain all that water) and water...i'm like a pissing fountain here lol...oh and ya i'm keeping between at 1200 net calories each day. I went to my 1st spin class today. It was good but the bike seat really hurt my bum...it still hurts to sit haha.

that's really good. i guess the hardest part is just realizing what's healthy and what's not...cutting out fried foods and sugars will def be hard and opting for salads when i eat out will also be tough....bummer.

I know what you mean I have had to do a lot of substitution with food as well. I also panic about the boring food...haha. To combat that I cook what I want to eat. Lots of chicken breast from sams club, you can pick up red meat of your choice there too. Cook your portions and put them in containers. Steam veggies or cooked in olive oil. If I make what I eat interesting then I wont think about it being a diet but part of what I do.

I am a sucker for burgers and fries when I go out to eat. I have to look at the low calorie menu if they have one and eat from there.

The more you drink water, the more your body will get use to it and you won't go to the bathroom as often as you do now. Your skin will see a difference thats for sure. Less sodium/sugar is a great thing.

I want to try the spinning class but its at 5:45 am....ugh !!! I heard those classes are hard core.

I heard a good calorie counter app is lose it on iphone, you can use it to track what you eat daily to stay at 1200.

[chunky]

Ramp up the cardio. 2hrs/week is probz not enough. When I get really focused on getting shredded, it's about 1hr of cardio every day + the usual weekly weight routine. Sucks at first, but your body adapts fairly quickly. At least mine does.

[ronica91588]

Originally Posted by chunky

Ramp up the cardio. 2hrs/week is probz not enough. When I get really focused on getting shredded, it's about 1hr of cardio every day + the usual weekly weight routine. Sucks at first, but your body adapts fairly quickly. At least mine does.

Ya dude ur so right. My friend/gym partner r doing a lot more cardio and hopefully we'll see some results.

[flow-natural]

I would just a stick your finger down your throat on like a daily basis. I'm not saying you should overdo it and do it after every meal, that would be weird. Just after your biggest meal like dinner.

Don't do cardio, that's really exhausting. You don't want that.

[zarahomme]

Originally Posted by flow-natural

I would just a stick your finger down your throat on like a daily basis. I'm not saying you should overdo it and do it after every meal, that would be weird. Just after your biggest meal like dinner.

Don't do cardio, that's really exhausting. You don't want that.

probably one of the dumbest things i have read on these forums..and thats saying a lot.

Op, pear shaped is hot, dont aim to be a size zero stick

[Ketamine-Abuse]

Seriously, starve yourself

[BiA-BiA]

Originally Posted by zarahomme

probably one of the dumbest things i have read on these forums..and thats saying a lot.

Op, pear shaped is hot, dont aim to be a size zero stick

And you're dumb enough to not catch on to the fact that she's not being serious. At all.

[aNGRYDESI]

If you're going to do cardio + weights, don't waste your time on machines. If you want real results do full body workouts.


Gym- pilates for 1 hr twice a week plus 2 hours of cardio a week plus another day with lunges, crunches, hip adductor/abductor machines

The stuff in bold is a complete waste. Pilates is good, cardio is good, lunges are good, but crunches/hip adductor/abductor machines are garbage. Don't fall into the trap of doing something in the gym because it 'feels like' you're losing weight or toning up. 'feels like' and 'actually getting results' are two different things.

Remember, there is no such thing as centralized definition. What does that mean? You cannot, and will not lose weight in only one part of your body. You can do 1000 crunches everyday, you will not get abs. You need to lose body fat first. You lose bodyfat by diet, cardio, and complex compound movements like Squats, Lunges, Deadlifts, Bench press, etc.

I realize you are a girl, do not fall into the thinking that 'if I do this exercise I will look like a butch manly dyke' .. that is not true. No one goes from looking average to looking manly over night, and the average female simply does not have the natural testosterone levels necessary to pack on the amount of muscle you see in extreme cases of female body building (ie, they're all on roids in those shows)

Squats/Lunges will firm up your ass and quads and make you look good in a skirt. Also they will work out your core and give you more usable strength for everyday.

Incline Benchpress will build the muscle in your upper chest and make your boobs sag less as you age (will also work out your triceps so you don't have nasty fat hanging off the bottom of your arm).

Deadlifts will workout your hamstrings, and lower back. This will strengthen your back and make you less prone to back injury. Also, it will help you build lean muscle so you can eat more without gaining fat. Also its a compound movement, so it burns a lot of calories.

Overhead Press/Military Press/Push Press will workout your shoulders and give them more strength, it will also workout your triceps (again the nasty arm flab comment I made above) when you go for lockout, and your core (you will need a strong core to do a moderately difficult weight).

Do yourself a favor, stop doing your lunges abductor/inductor day. Keep the rest of your workout the same but instead do this:

Incline Bench Press on a Smith Machine or Incline Bench - 3/4 sets, 8-12 reps each, slow controlled movement. Really try to feel it in your upper chest

Squat - 3/4 sets, 8-12 reps each. Slow controlled movement, try to go as deep as you can and you will really feel it in your butt, hip flexors, hamstrings and calves

Deadlift - 3 sets of 8 reps each, if you're scared to deadlift, do back extensions with a 25lb weight (or 10lb) to start. Hold the weight across your chest, cross your arms, arch your back, and do 3 sets, 8-12 reps each.

Finally, finish with overhead press, same idea 8-12 reps, 3-4 sets

This is a pretty basic weights workout, with a few areas neglected (ie the lats, the front head of the deltoid, rear head etc.) but this is just a basic exercise routine I give to all my female friends. My GF even does this workout.
If you're serious about getting results definitely start looking at optimizing your workouts. Ask yourself all the time "will this give me the most results for the amount of time I put in?"


Anyways, sorry for the lengthy response. I hate how desis, girls and guys, have this negative connotation associated with doing heavy workouts. Simply put, its not 'easy' to look like the freaks you see in extreme cases, its actually very hard. You will not wake up one day and say "OMG IM SO FUCKING HUGE".. it doesn't work like that.


Also protein is great to control cravings because if you mix it with water it can still taste pretty sugary. However, without knowledge of the rest of your diet the protein might be detrimental to your diet on its own, adding unnecessary calories.

Lastly, if you are on a diet whatever you do, do not cheat. After a week or two into my diet (my diets are usually pretty hardcore, zero carb except for preworkout, low sodium, all fat and protein etc) i start to forget what real coke tastes like, what real sugar tastes like, what brownies taste like. At this point, my protein shake is way too sugary for me to eat, I have no cravings, my high point/the meal I look forward to the most is my bedtime casein shake because it tastes like vanilla cake batter. If I cheat, even have one taste of something sweet, I turn into a fucking monster and devour an entire case of cookies with a liter of milk in a single sitting.

anyways, any other questions pm me or post here i check back periodically

[Ketamine-Abuse]

Originally Posted by aNGRYDESI

If you're going to do cardio + weights, don't waste your time on machines. If you want real results do full body workouts.


Gym- pilates for 1 hr twice a week plus 2 hours of cardio a week plus another day with lunges, crunches, hip adductor/abductor machines

The stuff in bold is a complete waste. Pilates is good, cardio is good, lunges are good, but crunches/hip adductor/abductor machines are garbage. Don't fall into the trap of doing something in the gym because it 'feels like' you're losing weight or toning up. 'feels like' and 'actually getting results' are two different things.

Remember, there is no such thing as centralized definition. What does that mean? You cannot, and will not lose weight in only one part of your body. You can do 1000 crunches everyday, you will not get abs. You need to lose body fat first. You lose bodyfat by diet, cardio, and complex compound movements like Squats, Lunges, Deadlifts, Bench press, etc.

I realize you are a girl, do not fall into the thinking that 'if I do this exercise I will look like a butch manly dyke' .. that is not true. No one goes from looking average to looking manly over night, and the average female simply does not have the natural testosterone levels necessary to pack on the amount of muscle you see in extreme cases of female body building (ie, they're all on roids in those shows)

Squats/Lunges will firm up your ass and quads and make you look good in a skirt. Also they will work out your core and give you more usable strength for everyday.

Incline Benchpress will build the muscle in your upper chest and make your boobs sag less as you age (will also work out your triceps so you don't have nasty fat hanging off the bottom of your arm).

Deadlifts will workout your hamstrings, and lower back. This will strengthen your back and make you less prone to back injury. Also, it will help you build lean muscle so you can eat more without gaining fat. Also its a compound movement, so it burns a lot of calories.

Overhead Press/Military Press/Push Press will workout your shoulders and give them more strength, it will also workout your triceps (again the nasty arm flab comment I made above) when you go for lockout, and your core (you will need a strong core to do a moderately difficult weight).

Do yourself a favor, stop doing your lunges abductor/inductor day. Keep the rest of your workout the same but instead do this:

Incline Bench Press on a Smith Machine or Incline Bench - 3/4 sets, 8-12 reps each, slow controlled movement. Really try to feel it in your upper chest

Squat - 3/4 sets, 8-12 reps each. Slow controlled movement, try to go as deep as you can and you will really feel it in your butt, hip flexors, hamstrings and calves

Deadlift - 3 sets of 8 reps each, if you're scared to deadlift, do back extensions with a 25lb weight (or 10lb) to start. Hold the weight across your chest, cross your arms, arch your back, and do 3 sets, 8-12 reps each.

Finally, finish with overhead press, same idea 8-12 reps, 3-4 sets

This is a pretty basic weights workout, with a few areas neglected (ie the lats, the front head of the deltoid, rear head etc.) but this is just a basic exercise routine I give to all my female friends. My GF even does this workout.
If you're serious about getting results definitely start looking at optimizing your workouts. Ask yourself all the time "will this give me the most results for the amount of time I put in?"


Anyways, sorry for the lengthy response. I hate how desis, girls and guys, have this negative connotation associated with doing heavy workouts. Simply put, its not 'easy' to look like the freaks you see in extreme cases, its actually very hard. You will not wake up one day and say "OMG IM SO FUCKING HUGE".. it doesn't work like that.


Also protein is great to control cravings because if you mix it with water it can still taste pretty sugary. However, without knowledge of the rest of your diet the protein might be detrimental to your diet on its own, adding unnecessary calories.

Lastly, if you are on a diet whatever you do, do not cheat. After a week or two into my diet (my diets are usually pretty hardcore, zero carb except for preworkout, low sodium, all fat and protein etc) i start to forget what real coke tastes like, what real sugar tastes like, what brownies taste like. At this point, my protein shake is way too sugary for me to eat, I have no cravings, my high point/the meal I look forward to the most is my bedtime casein shake because it tastes like vanilla cake batter. If I cheat, even have one taste of something sweet, I turn into a fucking monster and devour an entire case of cookies with a liter of milk in a single sitting.

anyways, any other questions pm me or post here i check back periodically

...or you could just eat less.

[Akira]

Originally Posted by ronica91588

Ive been somewhat trying to lose weight since september wheni joined my gym. Course i was busy with school so it was hard to get to the gym and really focus on trying to lose the weight. So this is my plan:

No sugars like candy and desserts and sodas
Protein- gold standard whey
5 small meals a day- but how small are they supposed to be? Like 300 calories each?
Green tea after every meal and I guess I would Aldo count that toward getting in 8 glasses of h20 a day
Gym- pilates for 1 hr twice a week plus 2 hours of cardio a week plus another day with lunges, crunches, hip adductor/abductor machines

Girls, is there anything you've done that has really helped you?

My main problem area is my bottom and legs. I'm pretty pear shaped. Any pointers? Also, I just have a problem being strict with myself about the foods I eat.

Thanks

Working out in the morning with weights whilst doing some combination of the following:
squats, fwd/bck lunges, some weight lifting and presses for the biceps/triceps, kettlebells, pull ups, push ups (on both flat surfaces and sometimes using an upside down bosu), and some machines to do rowing, ellipticals, jogging, inner/outer thigh exercises, and last but not least, spinning.

Some forms of dancing and yoga might also be helpful.

I'm terrible at giving up sugar, but I try to have a healthier breakfast with oatmeal, fruit, nuts and brown sugar.

Lunch time is usually where I get my carbs and protein.

Dinner is often very light with some soup or salad.

My meal portions are pretty small compared to average but I just can't eat that much in one sitting (and I've also been a slow eater my whole life). I'm more of a muncher and I have a lot of smaller snacks througout the day which I found out actually helps me — happy surprise.

Protein whey is something difficult for me because most of them use alternative sweeteners that I absolutely hate the taste of.

[aNGRYDESI]

Originally Posted by Ketamine-Abuse

...or you could just eat less.

you'll still look like shit with your clothes off, skinnyfat.

also it'll be much easier to gain the weight back if your skinny fat

[cunninglinguist]

im no professional... but, i've lost about 25 pounds in 4 months... you need high intensity interval training in your life

[ronica91588]

So I stopped working out for a good 3 months to study...gained a few lbs sadly.

But now I'm working harder and feel I can finally reach my goal.

What I'm doing now is burning off 400 calories w cardio. Then I spend about 30 mins working w machines, doing squats, or crunches. I've lost my library weight I think.

I also have been consuming a net of 1200 calories day.I do go over a bunch but I try to still keep it under 1500 net.

My short term goal is to lose 4 lbs by my bday party on sept 22nd. I'm hoping I can do it. But I think I'm just going to end up gaining muscle rather than losing weight which is fine too!!!