Jazzing Up My Workout Routine (Suggestions Please!)

DaintyMonster

Hey everyone,

For close to 7 months I've been doing basically the same workout routine. In early summer I started running for 3 miles a day in addition to doing Shaun T's Rockin' Body program. I finished that and kept up with running until my semester at school started. I changed up my routine by doing the Hip Hop Abs Total Body Burn DVD 3 days a week with 2 days of 60 minutes on the elliptical. I'm sort of at a stand still. I feel like my routine isn't really doing it for me anymore.

I haven't lost anymore weight and I'm not really seeing the toning results I'm after. I've been looking into Insanity or T25, but I'm not sure as to which I should try. (Both pretty expensive programs). I feel like 25 minutes wouldn't be enough since I'm used to doing at least an hour, but I'm concerned that Insanity might be a little too difficult. Either way what I'm doing right now doesn't seem like it's really doing anything besides maintaining my current weight, which is good (don't get me wrong), I just want to be more toned (specifically in my arms and lower abs.)

I would appreciate any suggestions you guys have. Also, if you've tried either program let me know how it is.

I'm 27, female, 135 pounds and 5'2". I've lost a total of 25 pounds over the 7 months I've been at this, along with eating pretty clean. I usually don't work out on Sundays and will allow myself one "cheat" meal then. If you need any other info, please let me know. Thanks!

jacksonpt

Losing weight and toning are both largely functions of calorie intake, which you make no mention of in your post.

Maintain a modest calorie deficit to lose weight.
Start lifting to help focus on fat loss (rather than simple weight loss).
Add in cardio if you want, whatever you like.

DaintyMonster

Oh, right. I usually maintain about 900-1000 calories daily, except for Sundays. Sundays I don't really track at all and I suppose that could be a problem except that I read that cheating alittle is a good metabolism boost.

EmmieBaby

if you are doing that much exercise and eating so little....how do you have the energy to continue? you need to consume 1200 cals net (consume - burn = net) at a minimum.

jacksonpt

That's a load of garbage... cheating doesn't do anything for your metabolism.

However, in your case, with such low daily calories, cheating is probably a good thing... assuming it's not completely over the top.

DaintyMonster

I never have extra energy. I have just enough to do my routine along with my daily responsibilities. Alot of the time I'm pretty exhausted after my workout (I work out in the evenings). I do it however, because I know if I don't I'll feel pretty lousy.

jacksonpt

That's a strong indication that you're not getting enough calories.

DaintyMonster

Like I said though, I do the TBB DVD twice a week and 3 times a week I'll do the elliptical for an hour. Even then the TBB only goes about 45 minutes so I feel like I need to supplement that with an extra 15 minutes of elliptical. I don't want to burn myself out, but I don't know what else to do. I'm also the type of person to eat the same thing, every day, because it's all portioned out.

jacksonpt

What does that have to do with energy intake?

DaintyMonster

I don't know, what doesn't it have to do with energy intake? I'm giving you extra information, I guess. I feel like I can't add more calories because I don't know what foods work with my body. I know what I'm eating works fine for me now. I just feel stuck. Should I be working out harder or what? I'm just not seeing the results I'm looking for.

esjones12

There have been two instances in my 2.5 year journey where I was working out like crazy and tired all the time and the scale wasn't moving. I think what happened is the days I wasn't strict on my nutrition I was naturally eating what would balance me out at maintenance level throughout the week. However most days I was under eating and since I was working out so much (triathlon training) it made me super tired.

Less body fat = more toning. So focus more on nutrition. Set your calories based on a .5-1 pound loss per week and make sure to eat back what you burn in exercise. 900-1k calories intake with exercise is NOT enough!

As far as "mixing up your workout routine" I would try something new. I have done triathlon training, group classes, PT sessions, and now I'm addicted to mud runs and obstacle course races. So I set goals based on races and that keeps me motivated and going to the gym.

Good Luck!!!

jacksonpt

You feel stuck, you're not seeing results, you don't have any extra energy... what about that is "working"?

xcalygrl

You are eating more than you think you are, either underlogging or way overdoing it on Sunday. If you were truly eating 900-1000 calories a day, you would be losing weight. No one (unless you are really tiny or have a medical condition) maintains on 1000 calories a day.

Starting weighing all solids and measuring all liquids to find out what you are truly eating. From there, you can cut out a couple hundred (250-500) to create a deficit. If you workout, log those calories and eat about 50% of them back (for starters, you may need to adjust this precentage up or down depending on your body and rate of loss). If you eat or drink something, log it. Don't cheat yourself and say, "oh, it's just a bite of peanut butter/cookie/etc.." (not saying you do that, but some people (myself included) do. It can completely negate your deficit over a week of taking "just bites" of stuff.)

Aemely

DaintyMonster wrote: »

Oh, right. I usually maintain about 900-1000 calories daily, except for Sundays. Sundays I don't really track at all and I suppose that could be a problem except that I read that cheating alittle is a good metabolism boost.

I hope this not true. 900 calories?? MFP says your estimated BMR is: 1,301 calories/day. Scooby agrees. Why are you eating so little?

www.myfitnesspal.com/tools/bmr-calculator

scoobysworkshop.com/calorie-calculator

DaintyMonster

@esjones12, thanks for your post. I really enjoyed running when I was doing that but again, I'd just feel so tired afterwards that I basically couldn't do anything else. I probably am under eating Monday-Saturday. Insanity looks like a good cardio workout, but I'm questioning if I could even complete it. The 60 minutes on the elliptical is torture because it's just boring and the Total Body Burn seems a bit too easy now. (I'm not dead tired after finishing the DVD and it's actually kind of fun). By PT sessions, do you mean like boot camp style training? I think that could be fun, but wonder where they would offer that sort of thing?

@jacksonpt, Yeah, I'm stuck in a sense that I'm not losing anymore weight or seeing any toning results, BUT I'm not gaining anything either so that's why I say my meal plan is "working" for me.

@xcalygirl, like I was saying to esjones12, I definitely stay at or under 1000 calories from Monday-Saturday (basically all the days I work out). On Sundays, I don't eat "regular" meals. I'll do some grazing (like you mentioned, mostly on nuts, I'm always craving nuts for some reason) and then for dinner I'll have a "cheat" meal. That could be anything from a bowl of red beans, rice, and sausage OR a bowl of spaghetti. Something I really love. I'm guessing from the nuts alone, my calorie intake is way over 1000 on Sundays. I figure if I'm eating super clean during the week, I might as well have one day where I could eat alittle more, you know? And like I said, I read an article saying that a cheat day tricks your body into burning more when on a low calorie diet. I'm not a nutritionist, but it made sense to me.

DaintyMonster

Hrmm, I see that. I guess I don't want to gain any weight. I'm pretty short and it's super easy to gain weight when you're short and curvy as it is. When I started all this, I was a bit heavier and my BMI was gauged as "overweight" and even now I'm only just under that at 24.7.

Aemely wrote: »

DaintyMonster wrote: »

Oh, right. I usually maintain about 900-1000 calories daily, except for Sundays. Sundays I don't really track at all and I suppose that could be a problem except that I read that cheating alittle is a good metabolism boost.

I hope this not true. 900 calories?? MFP says your estimated BMR is: 1,301 calories/day. Scooby agrees. Why are you eating so little?

www.myfitnesspal.com/tools/bmr-calculator

scoobysworkshop.com/calorie-calculator

Aemely

DaintyMonster wrote: »

Hrmm, I see that. I guess I don't want to gain any weight. I'm pretty short and it's super easy to gain weight when you're short and curvy as it is. When I started all this, I was a bit heavier and my BMI was gauged as "overweight" and even now I'm only just under that at 24.7.

Aemely wrote: »

DaintyMonster wrote: »

Oh, right. I usually maintain about 900-1000 calories daily, except for Sundays. Sundays I don't really track at all and I suppose that could be a problem except that I read that cheating alittle is a good metabolism boost.

I hope this not true. 900 calories?? MFP says your estimated BMR is: 1,301 calories/day. Scooby agrees. Why are you eating so little?

www.myfitnesspal.com/tools/bmr-calculator

scoobysworkshop.com/calorie-calculator

I understand. 1,300 is with the calculator set at 20% calorie reduction. Your maintenance is more like 1,600.

Here's an image from Scooby:

concordancia

Log a couple of your Sundays and see what it comes out to.

jacksonpt

DaintyMonster wrote: »

@jacksonpt, Yeah, I'm stuck in a sense that I'm not losing anymore weight or seeing any toning results, BUT I'm not gaining anything either so that's why I say my meal plan is "working" for me.

But if you could not gain on 1500 cals per day, wouldn't that be good, too?

DaintyMonster

@Aemely, I see what you mean. I guess it's just hard to allow myself to eat more than I have when I've been doing this for so long. (I'm afraid to gain weight). Sometimes, I'll change up what I eat, but like I said I know everything I eat and it's portioned out. Someone mentioned to me that I should maybe add more protein to my diet in order to start seeing results. I usually have about 22g of protein for lunch and the same for dinner. (I'm a chicken breast kind of gal). I don't snack at all between meals, BUT I do eat breakfast, so there's that. Maybe adding more too breakfast could jump start my day. Again, I'm pretty tired ALL of the time.

BTW, is that a nightelf paladin or warrior? :P

jacksonpt

You went to a dietitian for a reason, right? Trust them until the you have sufficient results telling you not to.

DaintyMonster

@jacksonpt, that would be amazing. I'm always hungry and tired. I'm not sure what to add. I guess I could give you an idea of what I eat in a day:

Breakfast:
1 packet high-fiber OR low-sugar oatmeal
1 8oz glass of grapefruit juice
OR
2 pieces of nature's own honey light bread
1 dannon light n' fit greek yogurt

Lunch
cucumer/tomato/olive salad (no dressing)
1 chicken breast
1 apple

Dinner
1 extra lean ground turkey patty
2 pieces of nature's own light bread
1 small banana
1 small plum
OR
1 extra lean ground turkey patty
2 cups of steamed cauliflower
1 small plum or banana

Except on Fridays and Sundays (obviously) because I don't eat meat on Fridays, I'll replace the meal items with light n' fit greek yogurt or a double portion of steamed veggies (carrots, zucchini, and yellow squash).
I've stuck with this for a while now and like I said I'm maintaining, but at a stand still otherwise.

DaintyMonster

jacksonpt wrote: »

You went to a dietitian for a reason, right? Trust them until the you have sufficient results telling you not to.

No no, I never went to a dietitian or nutritionist. I had a friend tell me I should add more protein when I explained what was going on. He does weight lifting and what not. More protein sounds like a plan, I just don't want to do it with bars or protein powder. I want to get it naturally from foods. (He suggested protein bars)

DaintyMonster

concordancia wrote: »

Log a couple of your Sundays and see what it comes out to.

I will do that.

kaitlynroyale

I haven't read through all the comments but I do want to say this:

900-1000 calories is dangerously low. That's less than what the 16 month old that I take care of requires for daily intake. A small child needs 1200-1300 daily.

I am not a nutritionist or certified in anything about fitness nutrition but my personal recommendation is to up your calories.

When I tried doing a diet at 1200 calories daily I was constantly hungry and without energy and without weightloss. But then I upped it to 1800 or so daily and I see waaay more results and way faster weight loss. It seems counterintuitive but since you are weight training and doing cardio, you may see faster results with more calories.

I would also recommend doing less 60 minute sessions of cardio and more 20-30 minute sessions of HIIT. I think you mentioned Insanity - Insanity is hard but it's totally adaptable if you aren't astounding at first (no one is) but you can take as many breaks as you need and you just gradually get better. But with Insanity you are putting in haaaard work so you definitely have to up your calories otherwise you are putting yourself in harm's way.

azwen

I'd say enter your info in MFP and set your goal for "lose 1 lb. a week". Eat back at least half your exercise calories. Aim for 1g protein per lb. of lean bodyweight, at a minimum. And start doing some strength/resistance training, whether weightlifting or bodyweight exercises. Have you thought about P90X? T25 also includes bodyweight and resistance band exercises.

Aemely

DaintyMonster wrote: »

BTW, is that a nightelf paladin or warrior? :P

Warrior! AKA, Meat Shield. However, my meat shield is becoming thinner. And, I usually eat all of my exercise calories back or more...

debubbie

Some ideas for changing up your routine:

I get bored on the elliptical and I do a circuit training type of routine to change up the monotony. For example, I will do 1 mile or 15 minutes on the machine then box for two minutes (I have fingerless gloves that I wear while on the elliptical to keep my heart rate up instead of stopping to put on gloves and I have a punching bag), then 25 kettlebell swings with a 15 pound weight, then 15 kettlebell rows on one side, 25 kettlebell swings, 15 kettlebell rows with the other arm, and then 10 pushups. I hop back on the elliptical and complete this cycle about 3 times giving me an hour long workout. Or, you can create your own circuit with the materials that you have on hand. Plus, kettlebell work can create a stronger core and better looking abs.

Try dancing DVD's like Zumba or bellydance to change up the pace. I like to bellydance on occasion and shimmy with my hip scarf on because it is fun and empowering. Have you thought about yoga or pilates for toning for your abs? Stability ball training can be helpful in ab training.

Try cutting some cardio workouts out and add strength training instead to start toning more. Check out Oxygen Fitness magazine or their website for some weightlifting routines that you can do at home.

Biking may be another option for changing up the pace and checking out the scenery.

If you belong to a gym, do they offer a pool? Maybe you can try swimming a day or two a week to help tone your arms.

On pretty days, I like to go outside and jump rope on my porch (ceilings in the house are not high enough to swing a rope). I then add in some pushups, squats, lunges, wall pushups to create a circuit and complete for 20-30 minutes depending on how I feel.

Hope this helps!

esjones12

DaintyMonster wrote: »

@esjones12, thanks for your post. I really enjoyed running when I was doing that but again, I'd just feel so tired afterwards that I basically couldn't do anything else. I probably am under eating Monday-Saturday. Insanity looks like a good cardio workout, but I'm questioning if I could even complete it. The 60 minutes on the elliptical is torture because it's just boring and the Total Body Burn seems a bit too easy now. (I'm not dead tired after finishing the DVD and it's actually kind of fun). By PT sessions, do you mean like boot camp style training? I think that could be fun, but wonder where they would offer that sort of thing?

PT = personal training. But yes I also do boot camp style training. Mainly because I do Spartan Races, but also because it is fun and involves different movements that involve some thinking.

DaintyMonster

Thanks for all of the replies guys. Based on what the majority of you said I either need to add more to my diet or ease up on my exercise. I decided to change up my exercise routine and I just ordered T25 paired with PiYo. PiYo for the stretching and flexibility and T25 for the actual workout. I also plan to start running again. I also took a few days off and found that I didn't gain anything so, I think I just needed a small break. Thanks again guys!

cruzmom123

I watched an interesting YouTube clip by Jill Coleman. She gave advice on weight loss. I found it interesting that research now suggests its more effective to do smaller high intensity workouts. Jill says running, aerobics, and swimming are good workouts but it's the 10 minute exercises that help shed more pounds. For example, if you choose a 10-minute workout, you might go hard and fast for a couple of minutes...then slow your pace..then ramp it back up.