still overweight

2

202go

0
:( i have been doing exercises for about a month now-- 5 days of cardio for 20 min each day. I have lowered my calorie intake. but i have gained 4 lbs
i have not noticed any difference in clothes, still feel as fat as before. i feel the excersises working-- sore next day, but still nothing. I am starting to get discouraged. Now what?

Help
:(
 
Post more info. Do you weight train? If not, I'd start. How many calories are you eating, etc?

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 you can head over


All of the above things combined will result in fat loss.
 
foods

breakfast
Coffee ff cream
whole wheat toast with a "healthy spread"
lunch
cereal-- cheerios (2 servings) with ff milk
dinner
ham chicken or turkey wrap with wheat wrap-no cheese pickles and hots
snack
orange or toast

relatively the same meals just switched up a little might have cereal for dinenr and sandwich for lunch.

but on weekends i might have a unhealthly dinner once a weekend

i dont think i drink enough water

i rode a stationary bike for about 6 weeks and lost about 15 lbs
and now i do cardio kickboxing tape (since i stopped the bike riding)

i just dont want to roll over my pants
i want to look feel healthy nope be super skinny
i have 2 kids under age of four so finding time to work out is limited
i do it in the am while kids are eating breakfast
i tried 3-2-1 circuit training but couldnt do it for the 50 min as needed
i have a bout a good half hour to do something

i need a good plan

5' 4'' 143
 
I think you may not be eating enough. Also, you are eating too many carbs and not enough protein. In each of your meals you should have a good source of protein. For breakfast you can eat egg whites along with your whole wheat toast for example.

Some of your days should be weight training. You can do a half hour of weight training some days.
 
makes sense

i just figured if i stayed under 1200 calories and exercised i would lose
so more protein less carbs and drink water

sounds good

how long before i notice results?

20 lbs to go--- ugh
 
the best thing i ever did was start taking 5-6 smaller meals but ensuring i have protein each time and watching the amount of carbs i eat, but also when. this forum taught me that you cannot under eat to lose body fat, just get a bit more clever about what you do eat and when.

your current diet is fine for calories but you need to readjust where those calories come from; you'll probably find you'll be eating more and enjoying it a lot more. (full fat cream! - you could lose this and include another meal!)

regarding the not being able to do 50 mins workout class - use this as your goal. everyone 'should' be able to do 50 mins so you know its achievable. No excuses allowed!

all the best
 
202go said:
i just figured if i stayed under 1200 calories and exercised i would lose
so more protein less carbs and drink water

sounds good

how long before i notice results?

20 lbs to go--- ugh
Click to expand...

Well I don't mean to sound rude but, that does not sound too good. You def need to eat more than 1200 cals a day. You dont want to go into starvation mode. DO your body a favor and eat more. 5-6 smaller meals a day every 2-3 hours with a protein and a carb at each meal.
 
Dieting isn't about eating less, its about eating right. If you don't eat enough then your body will think your starving and will start to store as much food as possible.

What Trainer Lynn said sounds very good, follow the advise. It will take time. The only thing i can add, every several weeks change up your work out to keep from leveling out.
 
Definitely eat more than 1200 calories and definitely clean up the menu. Add in strength training. Follow those 5 tips I posted above. They will get you started.
 
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