7 weeks to go

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kirstyvale

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Hello Everybody, I'm new to the foum, and was hoping to pick up a few tips.

I've dropped my body fat from last Summer from 36% to 25%. I've done this by a combination of excerise and change in diet. Firstly, I've started weight training 4/5 times a week, and finish up by doing maybe 20 minutes cardio. Secondly, I've started eating a high-protein/low-carb diet, which usually includes porridge (with honey and sultanas) for brekkie, fruit mid-morning, salad and tuna fish or chicken for lunch, fruit mid-afternoon, then chicken stir-fry or salmon and veg for dinner.... then a protein shake (bannanas, dates, honey, soya milk, nuts and protein supplement) at night.

I've now come to a bit of a stand-still in terms of weight loss, and am going on holiday in seven weeks. My body is toned nicely now, but I still carry some extra body fat that I want to get rid of on my stomach. Does anybody have any tips?

I sometimes worry that I'm eating too much? (it's rare that I'm hungry!) Or that I am not doing enough cardio? I don't know, any ideas? The other thing is I do sometimes eat a few chips with my dinner, and may (a fwe times a week) have a milky way too.... this is still much less than I used to eat, but am wondering if it's all adding up?
 
How long have you been doing your program? You are probably at a stand still because your body has adapted to it and it's not causing stress on your muscles (which is how they grow). Can you show us your weight training program? As far as cardio- are you doing the same thing each time?
 
I tend to do a leg routine one day, shoulders and biceps another, chest and triceps another and then finally a back routine. Generally speaking, I do mix-up the weight excersises. For cardio, yes, I usually put the treadmill on an incline and jog at about 5.5 kph, then every 5 minutes run at about 10kph for a minute.
 
kirstyvale said:
I tend to do a leg routine one day, shoulders and biceps another, chest and triceps another and then finally a back routine. Generally speaking, I do mix-up the weight excersises. For cardio, yes, I usually put the treadmill on an incline and jog at about 5.5 kph, then every 5 minutes run at about 10kph for a minute.
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What do you mean how do you mix them up? Do you do a certain amount reps? How many sets? Do you use the same weight each time? Or do you do a different exercise each time. Thanks.
 
I do diffefrent exercises, or try to. I'll do 12 reps and tend to do 3 sets of each exercise. I'll do about 3 different exercises for each body area. So if I'm on a shoulders day, I'll do 3 exercises, 3 sets of 12 reps, getting heavier with each set and when reaching the 12th rep, I'm almost at failure point. So the following week, I'd try to do at least 2 different exercises than the previous week of a shoulders day....
 
kirstyvale said:
I do diffefrent exercises, or try to. I'll do 12 reps and tend to do 3 sets of each exercise. I'll do about 3 different exercises for each body area. So if I'm on a shoulders day, I'll do 3 exercises, 3 sets of 12 reps, getting heavier with each set and when reaching the 12th rep, I'm almost at failure point. So the following week, I'd try to do at least 2 different exercises than the previous week of a shoulders day....
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Like I mentioned before if you've been doing that program for a while it may be time to change it up. Maybe different rep range and set days or do some compound exercises vs. isolation.

It could also be in your diet. It sounds like you are pretty fit but just have a little fat left in your tummy area? Are you sure you are working off more calories than you are taking in each day? To lose weight you need to be at a calorie deficit. Are you trying to cut out all processed foods, sugar and bad fats?

Try switching some things up and try to stay away from processed foods choosing only whole foods and you should start to see a difference.
 
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