Should I cut back?

S

Shanny

0
Now What???

My main goal is to lose 20 pounds.
Female 24, 5'0, 148lbs. BF% unknown. Desk job.
I started about 6 months ago and have only lost 10 pounds, I am working hard in everyway, physically, diet, ect...

I have a really clean diet of 5 meals a day totaling about 1750 calories. 50% carbs, 30% protien, 20% good fats. I've been doing cardio hiit or jogging about 40 minutes 5 days a week. About 4 days a week I weight train to my fullest ability, I push it and it feels good. I'm on the right track finally....

Here is my delema, I've definately gained loads muscle and become more firm but still have loads of extra fat in the belly, hips, you know the spots. I want my weight to go down as well as the size I 'appear' to be.

How do I kick it up a notch? Add more cardio, eat less calories? Maybe I lift too much weight, should stop and do toneing exersizes like pilates or yoga conditioning as well as cardio and drop calories. Or keep up with weights do more cardio and drop calories like a body builder would to cut? I want to have maximum fat loss for the next month, I've heard it is safe to do 2 lbs a week, I feel I have the motivation and drive to do so but how do I do it!!!?????
Please help....
 
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This is what I'm doing.

I am going to do cardio in the morning for 40 minutes and cardio in the evening for 40 minutes.

Lower my calorie intake to 1500, 40% carb, 40% protien, 20% fats.

And continue lifting as I normally do.......
 
Male/Female physiology is an interesting subject...

If a Male and Female with the same height and weight were to start working out, doing an hour of cardio each day, the Male would usually burn more bodyfat than the Female would, losing more weight in a shorter period of time. The reason for this is that Males traditionally have more muscle mass.

The rule is that one pound of muscle burns six times as many calories as fat. Because Males usually have more muscle mass, their muscles burn more calories, and they burn fat quicker.

In saying that, you may want to look at your workout with more scrutiny, and reduce your cardio workout, and implement more Strength Training and Toning exercises. This way, you'll build more muscle mass, burn more calories, and lose more weight.

(...oh, and don't worry that you're frame will become too bulky - studies show that Females do not 'bulk up' as much as Males do, because of the differing hormones in their bodies. If you WANT to bulk up, taking an Estrogen Reducer or a Testosterone Booster is the way to do this...)

Hope this helps!
 
Why don't you have your bodyfat measured? You might lower your calories to 1500 but if you're going to up your cardio, I'd keep your carbs at 50% of your dietary intake. Just make sure your carbs are from oatmeal and vegetables. Also, make sure you're getting enough fiber.
 
Shannon,

I would try dropping the protein to about 15% (overall) and raise carbs by 10% and raise fat by 5%. Evolution is right about perhaps needing to lower your calorie intake.

Have you been faithfully weight training 4 day/week and cardio 5 days week for 6 months straight? Might be time for a one week break to allow your body to heal and surge you past a plateau.

What are you doing with weights?

Drinking lots of water? Getting a good amount of sleep?

-Rip
 
if you're working as hard as you can and not really seeing much improvement over a long period of time then it's time to do research. find ways to better your aerobics and weightlifting. also, check out "The Warrior Diet"
 
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