Some professional advice please!

B

beatriz05

0
Hello Everyone,
I am a 21 year old female, 5'1", 135 lbs.
I am looking for the most effective way to spend my time at the gym so i can loose weight. I don't have a dead line for any specific event or anything, i just want to loose 10 lbs.
I can do pretty much anything. I run, i bike, i weight lift, i do abs, cross training etc.
But I recently decided to just focus on weight loss and then after i loose the 10 lbs to try and built muscle later. Kind of just take it one goal at a time.

Diet, I eat about only 1400 calories a day and that is enough to get all vitamins, protein and nutrients. No fatty foods, no fast food, no deep fried, everything home made. I am still watching what i eat all the time ( might have to cut down on the bread tho :/ )

I am at the gym or jogging 3 miles at least 5-6 days a week.

So I need help figuring out the most effective routine for weight loss.

Please and thank you.
 
Hi, the key to weight loss is not exercise or limiting fatty foods(does not include hydrogenated fats/oils), neither is it anything to do with calories in/calories used, this is part of the myth known as conventional wisdom.
Steer clear of anything processed including so called health products, vegetable/sunflower/rapeseed oils.
The main problems are sugar not fat, fat is an energy source packaged in such a way that the body can use it immediately in the right environment if you allow it. By this I mean one in which it's not busy processing sugar. To make it easier think carb's as sugar, so take no refined sugar and limit carb's, using fat for energy and protein for building muscle.
Eat fish, meat, eggs..cook in coconut oil or ghee, also eat non starchy vegetables and nuts with some fruit. Though watch how much fruit as this can cause weight gain due to high fructose levels in some fruits.
 
^ It has NOTHING to do with calories in vs calories out? That's a pretty bold claim, and it flies in the face of the mountains of evidence to the contrary. Granted, other factors than what you do vs what you eat come into play - different chemicals will effect your metabolism, and even decreasing calorie input will reduce calorie output, but ultimately if you consume more calories each day than you use up, you will gain weight, and if you consume less calories each day than you use up, you will lose weight. Or do the laws of physics not apply for some reason?

The body uses up sugar before it uses up fat, but treating carbs as the enemy is near-sighted. If you eliminate (or significantly reduce) carbs from the diet, then naturally you will decrease calorie intake. You won't get fat off fruit. You will get fat off consuming so many calories that you go above maintenance, which fruit may contribute to, but doesn't deserve to have the finger pointed at it. At the end of the day, if your body uses about 2,500kcal and you only feed it 2,000kcal, you're going to reduce calorie-dense mass. If you train for strength, then the body will be more likely to turn away from lean mass and go to fat mass to get rid of the extra mass.

All that said, I do agree with you about trans fat and rapeseed oil (for those of you playing at home, that's your fabled Canola oil), about minimising processed food consumption, and about eating meat, eggs and vegetables.

OP, here are a couple stickied threads that's I've written up in the young athletes development section which you may find useful.

http://training.fitness.com/young-athlete-development/general-training-tips-teens-49032.html

http://training.fitness.com/young-athlete-development/young-athlete-development-program-50627.html
 
Effective weight loss workout

With training it is definitely about quality not quantity. You don't necessarily have to workout for a long time as long as your sessions are short but intense. With the cardio side of things I would definitely focus on interval training. Interval training is alternating extremely high intensity intervals with slightly lower intensity active recovery intervals. Because you only have limited time you could do a 30-60 second sprint, followed by 30 second walk as your active recovery (using the treadmill or while you are out jogging). You can pretty much do this sort of interval training on any cardio equipment. The key is to really push yourself during the high intensity segments so that you are literally gasping for air by the end of them and only just recovering on the lower intensity before you HIIT it again! This is by far the best way to burn fat and increase your metabolism. 20-30 minutes of this kind of training is definitely sufficient.

I know you said you don't want to build muscle yet, but I erally think this would be a big mistake. Muscle burns fat! The more muscle you have the higher your metabolism will be and the more likely you will lose fat fast! You don't worry about bulking up. We don't have enough testosterone to do that unless we are on steroids! You can go pretty heavy and it will just make your muscles harder and denser. I would highly recommend doing some kind of split so that you work different muscle groups each day. There are many different kinds of splits, but a good one would be a 4 day split such as:

Day1: Chest and Back

Day 2: Shoulders, calves and core

Day 3: Biceps and Triceps

Day 4: Legs and core

There are many different combinations of these, but the main key is to rest each muscle group long enough that it isn't still hurting next time you train it. You do have to challenge yourself with the weight. Keep a workout diary and write down what weight you used for each exercise, how many reps and sets you did. Your aim will then be to beat your last best each time you work out, even if it is just by one rep! Free weights are superior to using the machines too, cause you have to use core stability and proper posture to execute the moves, which means you are recruiting more muscle fibers.
 
Thank you for all your advice!
I am following your advice and its working great for me! I am loosing the fat but building the muscle and toning up. I am loving the results. Thank you so much.
 
You must log in or register to reply here.
Back
Top