starting training again and the weight isn't shifting quick enough!!!

B

beanie_white

0
Hey everyone!
well I'm female 18 years old, 5ft5 and currently weigh 144lbs/10st2lbs roughly. At one point I weighed around 9 stone and am currently trying to get back this weight but doing it now seems so damn hard!! I may just being impatient ...

I go the gym regularly probably more than I need to typical week involves me going to the gym 5-6times a week sometimes everyday or even twice in one day either way Im going alot. I also go pole dancing for an hour everyweek (for fitness) and go to university and have a part-time job so am rather active.

I do various different workouts with cardio/weights
cardio - usually between 30-50 mins mixing it up with running, stepper, cross trainer and recently rowing machine
when doing this I try to stick to interval training but i find it easier on the treadmill and stepper i usually do 2mins fast 1 min slow etc

Then for weights:
dumbell toe touch 3sets 20reps
swiss ball leg curls 3sets 12reps
russian twist w/ 4kg medicine ball (feet off the ground) 2sets 20reps
heel touch 2sets 40reps
weighted lunges 3sets 12 reps
Bicep curls 3sets 12 reps
swiss ball french press 3sets 12reps
here are the main ones I tend to do I've recently up the weight training to try and speed up my metabolism and help burn through the layers


My main issue is diet, I find it hard to make time to eat so am not having 6 small portions a day.
I have cut down on my carb intake and try to drink as much water as possible which isn't alot.
I just can't help but want to eat sugar and I know it's because ive cut down on carbs so my body is looking for energy but I can't seem to burn more calories than Im consuming.

an Average day:
morning - either a protein shake or a banana
snack - nothing...
Lunch - chicken and sweetcorn sandwich on whole meal bread (low GI)
snack - piece of fruit/ small shake (usually after gym)
Dinner - turkey chilli con carne/ chicken breast w/ sweet potato and veg
snack - sometimes Pineapple pieces


Im also going to introduce Thermobols into my diet taking one every morning.

So I just want some help if people have any tricks of the trade to help with my diet and exercise regime, do you have any better exercises to help flatten my stomach and tone my arms and lats?
My main areas of concern are my stomach, arms and back I am quite muscular anyway but its clearly hidden under the fat and i need to lose weight and create definition so any tips or pointers will be really helpful!
thanks for taking time to hopefully help me!!! :)
 
If you do the same exercises all the time your body will get used to them and won't give you the results you are looking for. It is important to constantly mix things up and do different exercises for the same muscle groups so that they are shocked into action. Even simple things like changing the order of your workout to perhaps circuit train - weights, cardio, weights cardio etc. instead of always doing cardio first and then weights. You could even start doing a 3 day split with pure cardio on your in between days. Do chest, shoulders and triceps on one day, back and bi's on another and legs and core on the third. That way you can add in more exercises for each muscle group so that you are really fatiguing your muscles.
The other thing to consider is whether you are challenging yourself enough with the weights you are using. Don't be scared of bulking up - women don't have enough testosterone to do that unless they take supplements. You can continue challenging yourself so that you are really maxing out at around 8-10 reps. Either increase your reps or increase your weight, but you should continually be challenging your muscles. The more muscle you have the higher your metabolism. If you can do some classes every now and then instead of just the standard equipment, that may be beneficial as well. Classes are great because they can be a lot of fun, teach you new exercises, which you can then use outside the class too, and usually use different combinations of exercises than we might choose for ourselves. Bootcamp or Pump classes are great, but even straight cardio is a good change.
Diet wise, make sure you are eating enough to sustain your workout schedule. If you eat too little your body will hang on to your fat stores by slowing down your metabolism. Go online and use a calculator to see what your weight loss calorie level should be and make sure you are taking into account the calories you are burning during exercise.
 
Is that the same routine you follow in each day? If so then I believe that you would not get what you really want. Mix it up in all possible ways. If you follow the same routine for long period of time then you would feel bore easily within very short period of time.

Please add some cardio along with intense exercise such as:

• Riding a bike
• Skateboarding or inline skating
• Swimming
• Dancing
• Walking or running
• Sports
• Shooting hoops

At least you would not feel bore. Keep in mind, your routine should be exciting not boring. Keep in mind that the more you exercise, the quicker you'll shed pounds.

Now come to your diet. Same question to you. Do you follow the same diet in each day? If so then you should mix it up also. This is not as hard as you think. All you need is just proper knowledge of food value of various foods and vegetables.

Do you know that, it takes a deficit of 3,500 calories to burn one pound of fat, a teenage girl like you who is trying to lose weight will need to reduce her calories by 500 calories per day to lose one pound per week.

If you are trying to lose weight at a quicker rate, you will need to cut calories by more than 500 calories per day, and most rapid weight loss diets will cut calories by closer to 1,000 calories per day.
 
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