Ok ive been going to the gym for 1 month 2 days now. I work out 6 days a week 2 hours a day. Ive pretty much changed my whole eating habbits: NO soda, fast food, sweets, pretty much stuff like that. And I try and eat atleast 4-6 small meals a day that are high in protein low in fat, like oatmill, yogert, tuna, etc. I havent lost a pound in fact I look the same, why?
What specifically are your goals? How much tissue weight do you want to lose?
You have been going to the gym for about 4 weeks, I understand. What are the calorie content in those 4 to 6 meals (combined)? From what I know, and assuming you have been diligent in training, it could boil down to your diet versus your expenditure in your training.
Have you determined your calorie needs (i.e. Maintenance Line with activities)?
One of the most important KEYS to progressing whether its fat loss or weight gain, in my opinion, is to have knowledge of the calorie V activity ratio. With one healthy, one has to simply expend more in energy than they consume in energy to Lose tissue weight.
And, the opposite is true: One has to consume more than they expend to GAIN tissue weight. If you hold TRUE to these basic concepts, you will win the battle, with proper adjustments in diet and training.
Here is how to determine you calorie needs:
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
The calorie deficit margin is just an example:
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
Go to gym: 12 mins jump rope, 12 mins speed bag, sit ups, 15 mins punching bag, 15 mins punching/kicking bag, 15 mins speed bag, push ups, 30 mins practice kicks etc.
Drink plenty of water.
I do not see any Full Body......Weight.......training in the exercises you listed. And, I realize you are female, but this doesnt change my opinion.
You should consider a FBW with some cardio if you wish. With properly spaced workouts during the week along WITH proper diet (calorie V exercise ratio correct), you should see results.
Here are some links of interest:
http://training.fitness.com/weight-loss/weight-loss-faq-8138.html
http://training.fitness.com/weight-training/technique-articles-24334.html
http://training.fitness.com/weight-training/weight-training-101-a-17439.html
Best wishes to you my young friend!
Chillen
