Hey There!

[Kendra]

Good Morning (or evening!)

Obviously my name is Kendra I felt I needed the extra boost of motivation, so I felt joining a forum might just do that. When I was younger (13ish) I was roughly 5'3" and 185lbs. I always told myself I'd never be there again, but shortly after hitting 140lbs about this time last year I realized I'd let myself go this year, quite badly.

I lost my weight the first time working on a stationary bike and I'm determined to do that again. I'm currently 20 years old, 5'6" and 190lbs. I seem to do what my brother does, is retain the weight. I work out about 3 times a week at "Curves" and a stationary bike for roughly 30 minutes. I noticed a 5lb increase after working at Curves, but it's for toning... So it kind of contradicts the mental way of thinking. I always felt going there was to lose weight when it turn it's more for toning so I turn muscle weighs more than fat To contribute to that I ride horses too, so that's somewhat my other half of my workout

However, I really am hoping to find some guidance here, I really am not happy with where I am at and I'm already madly self conscious so I feel I have to do something about this. I don't want to be 140lbs again for I felt was too tiny, I'd be content with 150lbs and it'd be nice to get it before Summer. But of course Thanksgiving comes around and so does Christmas. The hardest time of year to lose weight

Either way I look forward to talking and mingling in with you all!!

 

[Omega]

I cannot help but notice that your posting is totally about the exercise side of the equation - but does not mention the food side of things at all. I suspect that you have been eating (and/or drinking) differently and that has contributed to your gain.

Get a free account from - set up your profile information and log your food and exercise. You should see your calorie balance which will indicate whether you deserve to lose weight (or indeed gain weight) with what you are doing.

Read the exercise and nutrition sections paying particular attention to the sticky threads. You should see in fitday how your nutrients break down within your diet - which should enable you to optimise things for both good health and weight loss.

Good luck with your project.

 

[KaraCooks]

Hi Kendra.

I agree with Margaret - exercise is great and has a ton of health benefits, but the bottom line is that if you don't control your eating, you'll remain on a constant yo-yo of weight loss. Signing up for a free account at fitday.com or thedailyplate.com and tracking your food - even if you only do it for a week or so - will really help you to see where your calories are coming from and where you can cut back or change things to be more healthy.

Also I have a few comments about your exercise.

I work out about 3 times a week at "Curves" and a stationary bike for roughly 30 minutes.

At some point, working out at Curves will cease to be productive for you. The reason I say that is that Curves equipment is based on a response to your level of workout intensity. What happens is that as your muscles get tired, you reduce intensity, causing the machines to back off so that you can finish your set/circuits. That's counterproductive to maintaining muscle and getting that fit look that most people refer to as "toned". You can't stimulate the muscle by backing off of the intensity.

I would suggest that you look into some basic full body weight lifting and/or body resistance work, instead of the Curves machines. Things like squats, lunges, pushups, pull ups or chin ups, that kind of thing will be much more effective in the long run.

I noticed a 5lb increase after working at Curves, but it's for toning...

Unfortunately it doesn't really work that way. That 5lb gain was most likely retained fluid in your muscles from beginning a new program. That 5lb gain will eventually balance out, but you didn't gain 5lb of "toned' muscle working out. Most women who are busting their butts and working out hard with free weights will gain an average of 1 lb per month of lean muscle. Again, that's with really hard, concentrated work. The average woman cannot gain more than 10 lbs of muscle per year in their first year of training - and the amount falls off sharply in the 2+ years.

I turn muscle weighs more than fat

That's a common dieting myth - people use it to justify weight gain when working out. The fact is that muscle is DENSER than fat, yes. A pound of muscle is about 1/4 the size of a pound of fat. But again, you don't gain muscle that fast, so if you experience a weight gain when you start working out, it's most likely retained fluid rather than building muscle.

As far as getting a handle on your exercise, I'd strongly suggest reading this thread by Steve called The Conceptual Side of Weight Lifting: http://weight-loss.fitness.com/weig...ise/32836-conceptual-side-weight-lifting.html That will give you a really good idea of the fundamentals and it also shows a few basic weight lifting routines that you could use to get you started.

Ideally a good beginning plan would be to lift weights 2x - 3x a week and then fill in around that with whatever cardio activity you enjoy - whether that's working out on a bike or elliptical machine, running, horseback riding, etc.

I hope that gives you some good information to get started with. Feel free to ask questions if you need to!

 

[Kendra]

This was certainly not what I was expecting to see but I am all too grateful to see such replies, thank you!

I agree with Margaret - exercise is great and has a ton of health benefits, but the bottom line is that if you don't control your eating, you'll remain on a constant yo-yo of weight loss. Signing up for a free account at fitday.com or thedailyplate.com and tracking your food - even if you only do it for a week or so - will really help you to see where your calories are coming from and where you can cut back or change things to be more healthy.

Excellent! Thank you

At some point, working out at Curves will cease to be productive for you. The reason I say that is that Curves equipment is based on a response to your level of workout intensity. What happens is that as your muscles get tired, you reduce intensity, causing the machines to back off so that you can finish your set/circuits. That's counterproductive to maintaining muscle and getting that fit look that most people refer to as "toned". You can't stimulate the muscle by backing off of the intensity.

I was curious about that, I wondered if at some point it'd get to the point where there would be no affect. According to the system I on average burn 611 calories, but I have not frequented Curves as much as I should. I hurt my back earlier last week and have been confined to minimal movement.

As far as getting a handle on your exercise, I'd strongly suggest reading this thread by Steve called The Conceptual Side of Weight Lifting: http://weight-loss.fitness.com/weig...ise/32836-conceptual-side-weight-lifting.html That will give you a really good idea of the fundamentals and it also shows a few basic weight lifting routines that you could use to get you started.

Again, thank you graciously!

Ideally a good beginning plan would be to lift weights 2x - 3x a week and then fill in around that with whatever cardio activity you enjoy - whether that's working out on a bike or elliptical machine, running, horseback riding, etc.

I hope that gives you some good information to get started with. Feel free to ask questions if you need to!

It definitely did enlighten me, both of you, and I will most definitely be returning to you when I need help with my questions again and a good jump start on my weight loss attempt again. I don't like to view it as a diet if you will, because I feel viewed like that... I'll just gain it all back like I did this last time.

I was never big at working out in public, mostly because I am so self conscious and I tend to get edgy when people watch me, especially working out. I get flustered when picking out underwear and people are walking by... However I seriously was looking into a personal trainer at our local gym, it seems quiet enough after I get off work to do it. I also know that if I had a home "gym" if you will, I wouldn't meet the standards I need to. I tend to push harder when someone else is insisting that I push harder. If I want to run a mile, I have to do it under obligation, not free will or it won't happen.

Which is a part of me I'm not to keen on

But again, thank you both and I definitely will be keeping in touch!

 

[Lon33]

Kendra, here's my advice.

1- Sign up for a calorie tracking site, such at FitDay.com, TheDailyPlate.com or DailyBurn.com. I have used all three and my current favorite is DailyBurn. (Or you could just keep your own food journal, these are just more convenient as they list all the calories for you.) I can only lose weight when I keep track of the foods I eat and the calories they contain. It's the only thing that works for me, and maybe it will work for you. Plus, it should help you to start making healthy food choices. No one wants to eat a doughnut when you have to write down all the calories in it!!

2- Eat healthy, and eat often. More frequent, yet small meals will help increase your metabolism.

3- Exercise. But don't limit yourself to a stationary bike. Grab some dumbbells for bicep curls and tricep extensions. Do some squats and lunges. Crunches. Push ups. Increase your weight training. This will help you build muscle mass which will help burn calories. Don't cut out the cardio, but just add some weight training in too.

4- Consider trying a protein supplement. I have added this to my diet and have seen much faster results. You can find whey protein powders just about anywhere, but my favorite is online at . It has no additives or anything artificial, so it's a great quality product. Mix some in oatmeal in the morning. Use it to bake breads or muffins. Have it in a protein shake post workout. Increased protein intake will also help with muscle growth and repair, in turn helping to burn more calories.

That's just my two cents. It's what has worked for me. Everyone is different, but consider giving it a shot. We seem to have similar stats, so it may work for you as well. Good Luck!!

 

[Omega]

Eating healthily is certainly important...

More frequent meals do not increase your metabolism. That is a dieting myth that frequently raises its head around here. It is all down to whether you stick to your calorie limit or whether you get hungry if you havent eaten recently and exceed it. Some people can stick to their plan better on 3 meals - others stick to it better with 5 or 6...

You use fitday or whatever to not JUST count your calories - but count all your other nutrients too. That is why totting up your calories on a piece of paper or whatever is not as good. You would have no idea where your protein was, or fibre, or sodium, or calcium, or healthy fats or any of your vitamins........