Newbie Alert!

Sura*

Sura*

New member
Hi!

New to this forum and could use some advice. I want to reduce my body fat as much as possible within a healthy range. I currently weigh 116 lbs., exercise regularly including free weights 3 times a week, a 2 mile run 5 days a week, crunches everyday and I eat healthy, but I am really struggling to lose the fat. I'm thin which looks nice, but I prefer to be fit. I am most comfortable weighing between 110 and 112, but I'm less concerned about the actual weight as I am with being toned.

Any suggestions?
 
Well, I'm glad that you say that you're not so concerned with the actual weight and that feeling toned is more important. That's the best attitude!

Just a few more questions... how long have you been doing your current free weight routine? Have you progressed, or has it stayed the same? Also, when you run your 2 miles, do you run at a constant pace or do you do interval-type training?

If you've been doing the same weight training program for a while, say 6-8 weeks or more, then maybe it's time to switch it up! Try some new exercises, increase the weights (gradually!), or change the reps... You're body eventually gets used to the same exercises and progress (or gains in strength) will slow down over time if your routine stays the same.

If you are doing only constant-speed running, try out some interval training... again your body gets used to what you're making it do, so while constant speed is a good way to get into running, if you're looking for fat loss or improvement in 'cardiovascular capacity' interval training (HIIT or High Intensity Interval Training) can be great!

I would suggest that you try replacing 1 or 2 of your 2 mile runs with intervals... Keep in mind that you may want to aim for completing 1 mile of intervals when you are first trying this and work up to 2 miles, depending on how long it takes. A high-intensity interval run should only take about 25 mins total, including a 5 min warm-up and a 5 min cool-down.

The basic structure would be:

5 min warm-up (walking or jogging)

30 sec fast run followed by 90 - 120 sec walk or jog - repeat this 5-7 times

5 min cool-down (walking)

Give it a try and see what you think!

P.
 
I just recently increased my weights. Prior to that I would say I was lifting the same weight but in different exercises. As far as the running, two out of the five days I run intervals and the other three I run a consistent speed so it sounds like I need to increase my weights more often and try running intervals more often than the consistent speed.

I really appreciate the help! I'll take a look at the exercises offered by the site as well, it can't hurt to try something new. In fact it will keep me from getting bored with my routine.

Thanks to both of you!
 
No problem, Sura!

Just one more question for now... how long does it take you to run the 2 miles?

P
 
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