Workout Advice

[awood08]

Hi everyone!

I have been following my own workout and diet routine since June and have been able to drop 25 pounds! I still have 35 pounds to go until I'm at my goal weight but I've been stuck for 2 weeks. Previously I was only doing cardio. Up until last month, the elliptical, recumbent bike, and walking were my best friends. Now I've been religiously following a 15-20 minute weight training routine at least 3 days a week, then add a 30 min cardio excercise in after.

Ex. Monday- Step Sensation Class (High cardio)

     Tuesday- Weights arms, back, chest

      Wednesday- Body pump (Cardio class mixing weight training with barbell & hand weights)

      Thursday- Body Step (High cardio)

      Friday- Weights, legs, glutes, lower half

Is there something else I can throw in to optimize my workouts and get my weight loss jump started again? I feel like I'm doing all the right things but it's just not working anymore.

[djtimsah · Accepted solution]

Hello awood,

I am not a personal trainer of any sort, but based on my personal experience, more cardio and good diet with small portions worked for me many times. I used to do elleptical machine for a good 45 minutes 5 days a week (burns about 500 calories), i lost about 30 lbs in about 2 months. I'm not sure how many steps you are getting on the days you do weights, but I would recommend you do between 10,000 to 15,000 and something around 18,000 to 22,000 for the high cardio days.

Good luck

[BryannaLee29]

When you lost that weight were you just doing smaller portions of regular food, or a strict diet with no sugar, low carbs & only healthy food?

[awood08]

Thanks @djtimsah unfortunately I work in an office so I'm sitting in a chair for almost 8 hours a day. I try to get in as many steps as possible but it's very hard when I'm glued to a desk and phone for the good majority of the day. I always get at least 10,000 and on my high cardio days closer to 16,000 (if i'm lucky).

@BryannaLee29

I cut out all soda, I did eat some low carb but for the most part I just ate a little healthier and watched my portions. I was eating fast food a ton but now I'm choosing salads with low calorie dressings and grilled instead of fried. I had Zaxby's yesterday but instead of wings and chicken fingers with fries, I had a grilled caesar salad with no bread. So far so good...reality is I have 2 kids and a 6'3 140 pound husband who eat whatever they want so I can't always make 2 separate meals! lol

[BryannaLee29]

Yes, I know what you mean. I have two kids as well. I'm just hoping that working out, smaller portions, no soda, & healthier snacks is enough for me to lose weight. I'm 205 now I want to be 155.

[awood08]

I'm 210, was at 235. It took me 3 months to drop those 25, but I have dropped 4 pant sizes and lost so many inches in my waist and hips. It will take time and it's exhausting but you can do it! 🙂

[Mermaid3011]

@awood08

Wow congratulations!! What amazing results!!! 

May I ask what kind of exercise you are doing? Oh never mind I can see it in your first post! LOL Sorry!

I think that all sounds really good! Are you doing classes at a gym or working out at home? Do you feel you have the peer support you need or would a group of likeminded people be beneficial?

And as a general idea of your meal plan - what would be a typical day like? I mean... cutting out junk food is one thing but managing to lose 25 lbs in just 3 months is a whole different story! 🙂 

I just started to follow an at home program with meal plan and work out schedule and one protein shake a day that gets me going in the morning. I hope to break into my second leg of the journey after losing 50 lbs since January. 

I figured in order to get those other 40-50 lbs off I had to change something in the way I exercised and ate.

Curious to hear from others what they felt was successful for them! 

Cheers

Birgit

[djtimsah]

Well seems like you ladies are doing great, just keep at it and try to increase your step count or activities any chance you get, and remember not to give up. 🙂

[awood08]

@Mermaid3011

Thank you!

I started out only at home walking/running, bought an excercise bike and doing cardio videos at home. That's where I lost the first 20. I tried out a week long free pass at my local gym with a friend that goes and LOVED it. The variety of machines and quality is great. Plus I have so many weight machines I can tone while I drop pounds which is so important. My husband is 6 ft 3 140 something pounds, he eats like a horse, hasn't worked out a day in his life. He's naturally thin! (it's kinda frustrating lol) but he is so incredibly supportive. My family is as well, and I have a handful of friends that are either very fit and gym goers or like me and losing weight and getting healthy. I'm very lucky!

I'll give you yesterdays food diary

Breakfast: peanut butter & chocolate almond milk smoothie, 2 slices turkey bacon- 265 calories

Morning Snack: 1/2 ounce low moisture part skim mozzerella cheese- 40 calories

Lunch: Taco bell fiesta beef taco salad, no refried beans- 700 calories (higher than usual since workout was done before lunch and I didn't want to give up the taco shell which cuts out alot of those calories)

Dinner: 1/2 cup brocoli & cheese, 4 oz boneless skinless chicken breast italian seasoning oven baked, 1 tbsp hidden valley light cucumber dressing, 15 tater tots-530 calories

Total 1,535

I literally eat what I want but I limit myself. If I want some chips I have 2 or 3 chips, not handfuls. If I want icream (not low fat or low calorie) I get one spoonful. I came to the reality that after my weight loss goal is reached I'm still the mom of 2 kids and a very high metabolism husband that wants to eat what they want lol So I have to work around that.

You have done so well already i'm sure you can get the rest of those pound dropped and you will look amazing. I saw the pics of you on the labor day challenege board and wow!

🙂

[Raviv]

---

@awood08 wrote:

My husband is 6 ft 3 140 something pounds, he eats like a horse, hasn't worked out a day in his life. He's naturally thin! (it's kinda frustrating lol) but he is so incredibly supportive.

---

I have one of those at home too.

If he wasn't such a wonderful man I'd want to smack him!

But he is, so I just give him a hug.  And the evil eye when he buys candy and cake and ice cream for himself.

[divedragon]

I've always been facinated by the mind-muscle connection talked about at a lot of body building sites.  This basically says that as you lift weight, you have to make the connection between your mind and the effort the mucles being working are undergoing.  This supposedly helps build the muscle faster.  Well it's been awhile since I read anything on the that and decided to google it again today.  Well, that mind over muscle seems to have gained new ground.  Read about it here:  http://www.dailymail.co.uk/news/article-2887151/Scientists-discover-just-IMAGINING-exercising-make-s...

[Prettypinkbunny]

Dear awood08:

I am going to give some advice that may sound very harsh, but please take into concideration that I am only trying to help you.

First, I notice that you are sticking to a routine. That is great, but after a couple months (like you noticed) your body will plataeu from doing the same thing all the time. So even though you are working out, you will not see the results you want to see. You need to change up your workouts and find new moves.

Second, you have way too much fat in your diet. Simple substitutions and healthier decisions can make such a huge difference. As one friend told me, exercise is only 20% of your weight loss battle, the rest is mostly eating habits.

Breakfast: Try replacing peanut butter with almond butter. Try eating egg whites or just turkey instread of the turkey bacon.

Morning Snack: Replace the cheese with non-fat geek yogurt (I love Chobani). I usually add a tablesppon of almond butter, a teaspoon of vanilla extract, two packets of stevia, and two tablespoons of dark chocolate chips. (YUMMY TREAT!)

Lunch: Try preparing your own salad (I am extremely busy too, I usually meal prep my salads on Saturdays to have them for lunch during the week). Try using the healthiest greens like spinach and romaine. Add about 1/2 cup of chicken chunks, dried cranberries, and nuts if you like them.

Afternoon Snack: Don't forget that you need to eat small meals every two to three hours to keep your metabolism going. So try apple slices covered in cinnamon, or rice cakes, or almonds...

Dinner: Your dinner is okay but try to cut out the cheese and try to replace the tater tos with rice (brown rice is preferred).

Remember I am only trying to help. I am not trying to be bossy or anything. I really hope that I was able to help.

[awood08]

@Prettypinkbunny

Thank you, and I take no offense in what you said. But to be clear, Saturdays are my "free days". Where I stay within my calorie limit but also enjoy my day (if that means we go out to eat I treat myself a little not overboard or a cheat meal). I was only giving a quick run down of what my meal was the day before 🙂

I never go over any of my daily limits on My Fitness Pal for my allowed sugar, fat, carbs, protein, etc.

Weekly all my meals are full of lean proteins, cooked at home with a side of either brown rice or in a low carb high fiber tortilla, packed with lettuce, cucumbers, tomatoes and spinach. I eat non fat or greek yogurt as a snack or have a piece of fruit. Dinners are much like lunch only less carb and more protein dense.

[awood08]

Here's my daily breakdown planned for today

BREAKFAST

Yogurt-fruit parfait–8 oz nonfat plain yogurt layered with 1 cup mixed berries, 1/4 cup low-fat granola and 1 Tbsp. sliced almonds
(310 calories)

Morning Snack

Banana smoothie- 1 ripe banana, 1 cup vanilla kefir, 1/4 teaspoon ground cinnamon, dash of nutmeg & allspice, cup of ice cubes
(283 calories)

LUNCH

 1 4" whole-wheat pita bread with 1 oz feta cheese, 1 cup grape tomatoes, 1/4 cup hummus & 1 cup raw spinach drizzled with 1 tsp. each olive oil and lemon juice
(396 calories)

AFTERNOON SNACK

1 small apple and 22 pistachios
(150 calories)

DINNER

1 whole-wheat tortilla stuffed with 1/3 cup low-fat shredded Cheddar, 1/4 cup black beans, 1/4 cup sliced peppers, sautéed in 1 tsp. olive oil. Serve with 1/4 avocado, sliced
(402 calories)

[Mermaid3011]

@awood08

NICE!! I like your meal plan a lot! 

Just one thing - I'd add a tiny more protein to it. 

Being vegan myself I know how hard it is! 

Have you logged your daily plan in the fitbit logg? What does it say about your protein/carb/fat ratios?

Best

Birgit

[awood08]

Today is so busy!!! First practice for my son's baseball team and I have NO IDEA which team he is on! No coach has called me so I'm swamped at work of course and trying to get a hold of the league! I haven't even logged a thing yet lol

I'll update you when I do and give you the ratio breakdowns 🙂

[Mermaid3011]

@awood08

no worries- no rush! Don't stress yourself!!! It's just an idea! Look at it when you have a moment and we can think about what else could be added! 

[Nick17]

One small suggestion regarding the weight training.  Skip the split style training and instead do a full body routine, especially if you are a beginner.  You'll find yourself working harder doing a full body routine, and if possible try some free weights in addition to machines.  Training individual muscle groups (e.g., legs, chest, etc) once per week really isn't ideal.  A number of recent research studies have demonstrated that full body routines are better than split training routines in terms of strength gained as well as lean body mass.

[awood08]

                Cal           Carb      Fat        Prot        Sod     Potas

This is what yesterday came out to....not liking it at all, way too high carb than my normal intake and I definitely felt it. I do better with more fat in my diet & protein, with low carb. I found the plan online and wanted to try it out since it seemed good...

This was the Saturday meal I had posted previously...it was higher salt yes, but much more low carb and better on protein. 

I did the Atkins diet after my son was born and dropped all my weight and was back down to 180 after being 210. That's a low carb and high fat & protein. The majority of this salt came from of course the Taco Bell salad, if I made it homemade it would have been alot lower. For some reason my body seems to do much better as long as I keep it low carb & high fat.

Idk I have a meeting with a nutritionist on Friday and I'll see what they have to say.  

****And to add, since I originally posted this topic, I have lost another 3 pounds! Down from 210 to 207!

[Raviv]

I definitely like the 2nd one better.  Hey, no day is perfect.  Yesterday was an awful day for me nutritionally (I won't even cop to everything I ate, it was so bad) and then this morning I was a pound lighter.

So apparently monster-sized cookies are the key to weight loss for me . . .