Workout/Dieting?

B

Blast

New member
Hey guys, im 1.71m (don't know how that in feet, sorry) and i weigh around 65-68kg (dont know how many punds too sorry guys!).

Im not obese, but I find myself flabby. I have a tummy, big belly (which is depressing) have flabby thighs.

I used to run a lot back then, but I stopped running for 2 years, thus the flabbiness of my thighs. I really need help on toning my body and removing the fats from my body, I haven't measured my body fats yet, but Im trying to cut down on my calories.

What food should I eat now?
I've banned processed food from my diet, though every Sunday is Cheat Day for me.

And for workouts, I go to gym every Mondays, Wednesdays Fridays and so on (alternate days), working out on my chest and shoulders, like doing bench press(es). Every sundays I'd do rowing(dragonboating) for a few hours.

Now I know the most effective way to workout (to lose those fats) is cardio, which means running.

Now I don't hate running, I love it. But I stopped running for a few years because I can't run for long without my ankles hurting. Ive gotten many accidents(sprains and whatnot) on my ankles, which results in veryvery weak ankles. I started running a week ago, and I cant run two laps around the track without my ankles hurting.

Is there any tips for workouts and diets guys? Really appreciate it!
 
These boards are full of great tips for both healthy eating and exercising.
If you are having trouble with sore ankles and running there are a couple things you could do. You could go to physio to get some support in your exercise endeavors and some exercise tips to build up the strength in your ankles. You could do a less impact form of cardio like biking, swimming or an elliptical trainer. Anything that gets your heart rate up.
It sounds like you need to do some lower body strengthening as well so that you have a balanced workout. Try squats and lunges if you have no contraindications to them (or any other lower body exercises - there are lots on here - check them out!).
 
Hi Blast,

I'd recommend a balanced diet- at least 5 serves (a serve being about 80g) of fruit of vegetables a day, a serve of meat or meat alternative (~100g) a day, plenty of complex carbohydrates, and lowering fats and sugars. (Think of food pyramids and the kinds of things they say- or look to nutrition guidelines where you're from to see what they recommend) I personally advocate calorie counting- working out your maintenance calorie rate () and taking 500 calories off that. If you eat that number of calories (more or less, it's an estimate) you should lose a pound a week (and while the calories in/ calories out thing applies no matter what calories you have, you obviously need the nutrients from healthy food as already discussed)

Is there someone at the gym you can talk to? My gym sets up programs for us (if we ask for them) and I've found that to be very useful- I sat down with one of the staff who talked to me about my strengths, weaknesses, aims, and time constraints, and wrote me a program on that basis.

More generally, have you tried using a cross-trainer (aka an elliptical) or a bike, or swimming, to save you some or all of the impact on your ankles? And I wouldn't discount weights- they can help you develop the strength needed to do more effective cardio, and also the more muscular you are, the more calories you burn (although this can be overstated).

I wouldn't recommend dietary supplements unless you've been advised to take them by your doctor. If you have a healthy diet you don't need them- that's the point.

Finally, check out the forums (particularly the diary section) for ideas and inspiration.
 
As for your ankles hurting...perhaps your shoes could help some in this dept.? I am an overpronator & picked up some Nike Pegasus+ 26 shoes & I was amazed how much they helped my ankles & knees.
Once you have the right support/cushion this should lessen the pain...and allow you to exercise more. Without hurting yourself.
 
Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.you can lose stomach fat by just clicking here.here you can find the best treatment for this.We can lose fat when our body is more inclined to [spam removed]rather than carbohydrates or protein, such as when glycogen levels (muscles sugar reserves) are low and the body is forced to use greater amounts of fat for fuel. The best exercise for each body type at the right time, a pyramid style of calorie ingested during a day, the correct macro nutrients ratio for each meal and meal frequency are more examples of timing which can boost fat loss without the necessity of reducing calorie intake, with the right timing you can tap into stored fat much quicker.
 
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Have you tried barefoot running? It's supposed to be easier on your joints. I know it helps my knees. I go barefoot on the treadmill and use those Vibram 5 finger shoes for outside. It's weird but fun!
 
Its better to maintain a healthy and balanced diet including some protein shakes and green vegetables with some workout programs.
 
How will one knows, that this is enough to eat protein>? I mean how should we know about how not to intake excessive proteins a day??
 
Losing weight and all the unwanted fats around the abdominal and thigh area is not an overnight process. For some who wanted to tone their body, it takes time ---weeks, months or even years .

As you have a weak ankle, consulting a doctor is recommended. The MD may advice you to wear some ankle support to prevent further injuries. You can try these physical activities as alternatives to running: brisk walking, low impact aerobics and cycling.


Combine regular exercise with healthy food choices. It is good that you have limit eating processed foods. Now it is time to include fruits, salad and vegetables in your meal. Eat foods rich in omega 3 as your source of protein. Drink lots of water too to keep your body hydrated and to wash out all toxins.
 
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