Bit of dilema here...

B

BlitzKrieg

0
Ok, ive been working out now for about a month but my modivation to work out is slowly dying. Its ok though...every now and then i get a huge boost in modivation and that lasts me a few good weeks. What my problem is is that I dont know what excersises to do. I do cardio about 4 times a week. I do weightlifting about 4 times a week aswell. This is all done at home...I have a great cardio video that makes me sweat my arse off. And I have 2 twenty pound dumbells. Already my bicep is getting quite big. But theres so much talk about how to eat if your trying to lose fat and even more talk about how to eat when your trying to gain or even maintain muscle mass. I thought if i do pure cardio for about 2 months...that will slim me down a bit and then start lifting...but i dont want to lose all my muscle because of it. Im fairly big boned, my legs are packed with tons of muscle so are my arms and shoulders. Just my chest and stomach are really flabby. So I dont really know what to do here. Like ive read some amazing ebooks one is called Burn the fat feed the muscle. Ive learned alot from it but beacuse theres so much infomation in there...you tend to get lost with making a personalized routine. Anyone have any advice for me? Thanx in advance. :D
 
Glad you read Burn the Fat, Feed the Muscle. It'sa great ebook that I promote regularly on my site. But as you mentioned there is one problem with it... too much info and not enough step-by-step here's what to do...

That's why I created my ebook- A Step-by-Step Guide: How to Melt the Fat and Gain a Life. It gives the need-to-know information and then provides over 100 strength training routines (with pictures, descriptions, etc), over 160 daily menus (broken down into 5-6 meals- complete with nutritional breadkdown- fat, carbs, protein, calories per meal, daily totals) and over 60 motivation secrets. On top of all that it comes with strength training logs, progress charts, BMI calculators, THR calculators, journal pages, and tons more.

Got a bit carried away with my ebook stuff. I just really feel for someone in your situation. You start working out (the hard part), you try to learn as much as you can about fitness and nutrition only to find that most of the info is WAY too technical or it conflicts each other. That's why I wrote my ebook. You have questions and I have answers.

I wouldn't stop your strength training routine for a few reasons. You will eventually lose your muscle tone which will cause you to burn fewer calories per day. You will lose strength. You will stop progress.

I would not cardio yourself out either. This is counter productive to your goal. Since you have been doing your routine for about a month now it is time to switch things up. Your program should change every 4-6 weeks. This keeps your body from plateau'ing and it keeps you from losing motivation.

To get rid of excess body fat in your core area... you have to reduce overall body fat. To do that you should follow these 5 tips for fat loss:

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink lots of water :)


3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.


All of the above things combined will result in fat loss. The question you may have now is "what sort of strength training routine should I do" or "what does clean eating mean?" Head over to my site... either the one in my sig file or . I'll give you more info there. You can also look into Online personal training. This way you can work directly with me and I create a program just for you.

Lots of info. First step: check out my site about strength training. It gives a lot of information and that may be all you need. If you need an online personal trainer or my ebook then you can grab it from my strength-training-woman.com website. Good luck to you.

Email me if you'd like :)
 
Lynn, I cannot thank you enough. You have cleared up quite a bit of confusion. Your absolutely right, BFFM is a great book but sometimes it tends to very techniqual. Especially when it comes to calorie intake. Crunching numbers isnt my thing. I dont know exactly what were you implying by work directly with me because Im in Canada and your probably in the US. I dont know exactly how much you are willing to answer for me for free that is so I will try to be simple as possible...

Ok, in a nutshell Toms program is mainly a fat burner. He trys to get the point across that you keep msucle while losing fat on this but heres where it gets EXTREMELY tricky for me. See, because ive been dieting and working out hard for about a month...I dont eat like i use to at all... to be honest with you i dont know if im even getting over 1200 calories a day. Probably 1000 at most but I cant help it. Everything I eat tends to be really lean. Ive become so picky with food now. And I get ravishly hungry if
I dont eat everything 3 hours. Ok let me get to the point...somewhere in the book i believe it was the nutrition chapter, he shows you how to find your metabolic rate, and exactly how much to eat so you lose only about a pound a week of fat. And because ive just about grown out of my old habbits its almost impossible for me to find how much i was eating. Everyday it would be different, sometimes i would eat pizza, mcy dees in the morning, big plate of pasta at the end of the day and sometimes i wouldnt eat for hours on end.

Basically all i eat now is a protein shake in the morning, with banana and milk, then for the rest of the day i eat turkey sandwiches on rye. I usually get in 5 meals 6.

Anyways this is getting really long so i will try to recap the main question lol (sorry) :(

Would you be able to explain how to find my metabolic rate and how many calories i should be eating? In idiot terms would be fantastic:D I know its confusing due to my phunked diet but im so confused.

About your book, you mentioned it lays things out step by step, toms book is far from it...if i were to order it...would you be able to help me personally through PM or email?
 
Glad my post helped a bit. You can find your how many calories per day you need to SUSTAIN your current weight by visiting this page:



Now that you have that number, subtract 350-500 calories. That is how many calories you should eat per day to lose a pound of fat per week. Throw in some exercise and you'll be burning fat and feeding the muscle as Tom likes to say.

I offer an online training program for people interested in working with me, but do not live near me. I also offer the Melt the Fat ebook for those people looking to get a good foundation in weight loss, but do not want to work with a trainer.

The online programs always provide support. That's a big plus. The Melt the Fat ebook always gives you my email address and mentions that you can contact me at anytime with your questions. Check them out. :)

I do prefer email messages over PM'ing. As there are some days I cannot get on the boards because I am over loaded with training. I always check my email though :)
 
Oh my lord...ok...they said i need to eat 2615 calories a day to maintain my weight. I dont know how to eat that much at all. The protein shake is worth about 250 caloies, the banana is about 100 calories depending on the side...and the sandwiches ar probably worth about 350 calories all together. Jeez, I would have to eat cinamon buns all day to get in that many calories. :( LOL. Have any ideas how i can get in more healthy calories?
 
It's okay that you are in the women's section. A lot of men are on this board. I don't think the ladies mind :)

How tall are you? What's your weight? How old are you? Do you know your body fat percentage?

2615 is the amount you need to SUSTAIN (stay) where you are right now. So take that number and subtract 500 calories. Now we are at 2115. Aim for this. The good thing about using the calculator I gave you is that it doesn't take into account your exercise. After all that burns calories too, right?

Here's the deal... you have to have a deficit of 3500 calories to drop one pound of fat. So if we divide 3500 calories by 7 days we get 500. So if we eat 500 calories less than what we are supposed to eat to sustain out weight... we will drop 1 pound of fat per week. This is within safe zones.

Throw on a great strength training routine and cardio program and you will burn even more calories per day. This can burn another 500 or so per day. That would mean you are burning 1000 calories a day through diet and exercise. That would equal 2 pounds of fat loss per week.

If you are just eating a protein shake and then turkey and rye sandwiches the rest of the day... you gotta get a better meal plan :) Your body needs more variety. Hope this helps a bit more. But really consider getting a real nutrition program going because not eating enough is going to sabotage your efforts and eventually slow down your metabolism.
 
BlitzKrieg said:
And I just realized im in the womens section. LOL Eeeeeekkkk
Click to expand...


fyi, this site didn't used to gender segregated. Don't ask me why they decided to do that, but still tons of men go into the womens sections and vice versa. Especially considering their is no weight loss section in the mens :rolleyes: and no weight training section in the womens. C'mon now, isn't that makin some stereotypical assumptions?
 
don't feel bad Blitzkrieg i just did it. said to eat 4113 calories to keep my weight.

I don't eat close to that i know for a fact. but that is a good thing cause i will lose the weight faster!
 
I just wanna keep repeating this over and over... calculators are ESTIMATES. The more weight you have to lose... the more you need to talk with a professional. Someone that has a lot of fat will get a large reading on these calculators... this is because to keep you at your weight you must consume loads of calories.

The calculator cannot tell that you want to drop fat. It can only tell you how much to eat to stay where you are.

It's the same for how much weight one can lose safely in a week. A good estimate is 1-2 pounds of fat loss per week. But if you have 150 pounds to lose then you can safely lose MORE than 1-2 fat pounds per week.

Cardio machines grossly over-estimate the "Calories Burned" figure they give you as well. Calculators are estimates. :)
 
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