Finally Ready and NEED ADVICE! :)

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pulltab

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Hello everyone...I am so happy i found this place.... because I am ready to achieve this. Here is my story...

well I am a 25 year old female. I am about 5'7" and way about 200 lbs.I used to be highly athletic in my teenage years, but admittedly I have fallen very out of shape and and gained about 40-50 lbs over the last 4-5 years.

I just reached my first goal of quitting smoking, after 7 years of smoking I kicked the old habit, and now i want to get in shape!

I am fairly knowledgable about nutrition and I understand what a good diet is and try to stay on a healthy diet, but I think I need help choosing a diet.
My Work provides a GYM to it's employee's and i'm just dying to start using it... I can go before or after work.

I am just wondering where to start? should I be focusing on calorie burning at first? Cardio? or both Cardio and muscle strengthening ? How long should I spend doing each and how many times per week is good? Also what kind of diet should one go with when they begin working out?
My really chubby areas are my mostly my ABS, HIPS, BUT, and thighs..
I want to lose the fat, tone it up and be healthy!

Any advice you guys can give would be really helpful. Thanks!
 
HI pulltab, you need to figure out your BMR, the amount of calories you need in a day. Use the search function on top of the forum. (A BMR formula or caluator should be made a sticky on this forum.)

Personally i try to one day of weight training and then one day of cardio but i don't really enjoy cardio so i tend to do more weight training. Weight training is important because muscle is a permant calorie burner. One pound of muscle burns 19times more calories then 1 pound of fat (could be off a little).

Take one day of rest a week.

Excercises
http://www.exrx.net/Lists/Directory.html
 
Wow! Congrats!! U sound like me 3mths ago when i started working out and quit smoking! FEELS GREAT! So funny how confusing it is when you go some places and u think u should be smoking but then ur like but wait i dont smoke!? I say just do lots of cardio and from what people have told me ... mix it up for best results as i have a tendency to just stay on the elliptical machine ... ohh and also make sure u increase the resistence or inclinces on the elliptical, bike, treadmill, etc ... i havent started weight training really but i wish i would have just started that to begin with! GOOD LUCK and CONGRATS :)
 
newf said:
HI pulltab, you need to figure out your BMR, the amount of calories you need in a day. Use the search function on top of the forum. (A BMR formula or caluator should be made a sticky on this forum.)

Personally i try to one day of weight training and then one day of cardio but i don't really enjoy cardio so i tend to do more weight training. Weight training is important because muscle is a permant calorie burner. One pound of muscle burns 19times more calories then 1 pound of fat (could be off a little).

Take one day of rest a week.

Excercises
http://www.exrx.net/Lists/Directory.html
Click to expand...

My count was 1723.6576552727272 !! Now what do I do with this information?
 
How did you get this number? I'll getting 2400cals for a non active person.



For fat loss and a moderate excerise you would consume 1800 to 2000 cals a day. Of course this is a guide and based on averages but i won't advise you go under 1500cals.
 
newf said:
How did you get this number? I'll getting 2400cals for a non active person.



For fat loss and a moderate excerise you would consume 1800 to 2000 cals a day. Of course this is a guide and based on averages but i won't advise you go under 1500cals.
Click to expand...

Thanks for the link, I guess the one I was using wasn't a very accurate one and it didn't have as many fact finding questions.. but based on the one you gave me, this is the results I got :


Maintenance: 2107 calories/day
Fat Loss: 1685 calories/day
Extreme Fat Loss: 1680 calories/day
Weight Gain: 2528 calories/day


So does that mean in order to lose the fat I have to intake no more than 1685 Calories per day?
 
Basically but like i said its a guide. You might be able to eat more or have to eat a little less. However, another way to create a calorie deflict is through excercise. Cutting your maintence level by 500cals normally will create 1 pound of weightloss a week. You shouldn't exceed 2 pounds of weightloss a week or your body could go into starvation mode causing your body to plateau in most cases and when you resume normal eating putting on fat quickly.
 
Ok I guess I need to read up more and find out how to balance the intake of calories vs the amount of calories burned... this is going to be kinda hard.. any tips?
 
Just use the caluator and cut the maintance level by 500. Its really not complicated the hardest part is getting use to healthy eating. You can search the net for a calorie counter. a lot of people use this. You will have to start to reading labels on foods and trying to montior your calories but don't get to worried about getting it exact, personally i do a lot of rounding. There's also some good books that will give you calories of a lot of different foods. It is a learning process it will probbaly take half a year but then its your for life. You will be able to manage your weight for the rest of your life.

here's a site someone posted before but i never had a look at it
 
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