Im 25 5'7 and weight 166lbs.. i jog about a mile and a half 5 to 6 days a week and i do some light weight tonning and sit ups.. been at this weight for about 4 months now and my intake calories whise is any where from 1000 - 1200 calories.. i do my work outs at night and im wondering if there is a difference in the time you work out or if someone could point me in the right direction thanks
Some insight please...
- Thread starter Carmonite
- Start date
The bold is why you're not getting results.
Shorter, less frequent bouts of interval-style and/or high intensity cardio should replace the distance runs. 2-3 sessions/week is plenty.
Heavy strength training is just as important while dieting as it is while attempting to gain weight. "Light weight toning" isn't much more than glorified cardio; without a stimulus to retain muscle, you don't change body composition, you just become a "smaller fat person" (not saying you're fat, just using an analogy). Full body workouts with compound exercises in the 5-6 rep range are what's called for, again 2-3 times/week.
FOr your weight, BMR is somewhere around 2300-2600. Shoot for the low end and drop another 20% off that, for around 1700-1800 cals/day. One gram/lb of body weight of protein, 75-100g of good fats (fish oil is a must, nuts and nut butters, olive oil are good choices), and the rest for "good" carbs.
For you I'd shoot for ~160g protein for 640 cals, 85g fat = 850 cals, and 100g carbs.
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Matt, if this individual has been eating at the 1000 calorie mark, don't you think their metabolism has some inefficiencies? If so, wouldn't the better thing be to gradually step up caloric intake until she is at her "natural" BMR or TDEE? If they jumped right to their natural BMR, it could lead to a large gain in fat due to the damage they have done to their metabolism prior to the correction.
I would love to hear your thoughts.
To the original poster, you can't tone muscle. You either build or lose muscle. Toning is a function of diet and fat loss.
I agree that the calories need to be increased slowly. To the original poster... here are 5 tips that I follow pretty religiously. They have really helped me shed fat and lean out. Perhaps it will put some things into focus for you:
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink a cup of water at each meal.
3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas please PM me.
All of the above things combined will result in fat loss.
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink a cup of water at each meal.
3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas please PM me.
All of the above things combined will result in fat loss.
Of course. I wouldn't ever recommend anyone jump up calories that much, that fast. I just take it for granted that it will be done that way, which is why I (stupidly) didn't mention it.
PMDilly,
its no problem. just dish out information assuming the person doesn't know much about nutrition or exercise...basically go for the lowest common denominator.
it IS hard to remember that not everyone knows as much as you, and even harder to remember that you don't know everything either. And that's not meant as an insult...I have to keep myself in check too, even though I'm constantly trying to learn everything I can.
its no problem. just dish out information assuming the person doesn't know much about nutrition or exercise...basically go for the lowest common denominator.
it IS hard to remember that not everyone knows as much as you, and even harder to remember that you don't know everything either. And that's not meant as an insult...I have to keep myself in check too, even though I'm constantly trying to learn everything I can.
So i tried PMdilly advice and i tried the HIIT tonight ... at first wow i thought after a few intervals i was gonna get sick then on the last few i got this burst of energy.... would doing a good weight work out first with a HIIT after for 3 days a week be good and on the off days can i do a normal longer jog or is that to much?