How do you know if there's anymore weight to be lost?
katiejanecollins
Posts: 236 Member
I am 0.6lbs off my goal, but still have a fair amount of (what I can only assume is) fat on my legs/butt. I have never been able to get below 120lbs yet the little bit of fat still sticks on me like it's life depends on it. I'm not sure if it'll just go over time without having much effect weight wise, or if I should be aiming for more 115lbs? Seems pretty low though!
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Replies
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If that after photo is you it doesn't look like you have any fat on your legs or anywhere for that matter.
Have an accurate body fat percentage test it will tell you if you have any excess fat to lose. DEXA is a good.
Other than that focus on lean body mass improvement rather than weight loss,0 -
tiptoethruthetulips wrote: »If that after photo is you it doesn't look like you have any fat on your legs or anywhere for that matter.
Have an accurate body fat percentage test it will tell you if you have any excess fat to lose. DEXA is a good.
Other than that focus on lean body mass improvement rather than weight loss,
Thanks - yes it is me. Front on my legs don't look as fat, they do from the back/side. I'm really tempted to get my BF% measured - perhaps I will. I think it's more a smidge of left over fat than weight as such now.0 -
Losing more weight, e.g. that 5lbs you mentioned, won't necessarily improve the look of your legs (they look just fine to me now anyway, but obviously it's your body, you have to walk around in it). You are probably better off focusing on body composition than more weight loss. There is plenty of good advice in the stickies regarding that if you're interested.
I have varied between 6st 10lbs and 10st in my adult life, and never had model perfect legs. I've just accepted now that I do carry weight on my legs and hips, and focus on making them as good and strong as is possible for me. You need some 'left over fat' anyway! It's normal and healthy.0 -
Losing more weight, e.g. that 5lbs you mentioned, won't necessarily improve the look of your legs (they look just fine to me now anyway, but obviously it's your body, you have to walk around in it). You are probably better off focusing on body composition than more weight loss. There is plenty of good advice in the stickies regarding that if you're interested.
I have varied between 6st 10lbs and 10st in my adult life, and never had model perfect legs. I've just accepted now that I do carry weight on my legs and hips, and focus on making them as good and strong as is possible for me. You need some 'left over fat' anyway! It's normal and healthy.
Thanks - yeah I know I need some, just not happy with the amount I have as I look slightly out of proportion in comparison to my stomach.
I just set my diary setting to 'maintain weight' and it's suggested 1800 calories a day, would you say that's a good amount to stay at around 120lbs and work on burning fat?0 -
Women often seem to be their own worst critics and focus on what they perceive to be their flaws rather the positives.
If your before/after pictures were of a friend rather than yourself wouldn't you think they have done brilliantly and are looking great?
It may take a while to get used to the "new you" but think that's what you should do. Just spend a while getting used to maintenance. You will find that your body will continue to change in positive ways at maintenance as long as you keep up your healthy habits - maintenance isn't really the end, just a different phase.0 -
I'm a similar weight and eat just a little bit more than that (plus exercise calories), and I've been moderately successful trying to do a similar thing as you are - although I was mainly trying to banish cellulite! My legs are definitely firmer now and less 'wobbly' than they were a few years ago. It took me a really long time though, which was fine for me because I was in no rush, but there are more efficient ways to lose fat and gain muscle.0
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Thanks everyone. Having set my diary to maintenance it's now at 1800 calories a day with 225.0 g carbs, 60g fat, 90g protein.
Thoughts? Carbs seems loads, I usually have 150-200g a day. I also only have 20-30g fat per day too (not intentional - just the way it plays out with what I eat)0 -
what does your training regimen consist of?0
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what does your training regimen consist of?
Monday: 30 mins cardio (with some interval training)
Wednesday: 30 mins cardio (with some interval training)
Friday: 20 minute run
Saturday: 30 mins cardio (with some interval training + 15-30 minutes strength
Sunday: 30 mins cardio (with some interval training + 15-30 minutes strength0 -
katiejanecollins wrote: »what does your training regimen consist of?
Monday: 30 mins cardio (with some interval training)
Wednesday: 30 mins cardio (with some interval training)
Friday: 20 minute run
Saturday: 30 mins cardio (with some interval training + 15-30 minutes strength
Sunday: 30 mins cardio (with some interval training + 15-30 minutes strength
have you ever thought about adding in strength training? A program like starting strength, strong lifts, or new rules of lifting for woman would help a lot….
why so much cardio?0 -
katiejanecollins wrote: »what does your training regimen consist of?
Monday: 30 mins cardio (with some interval training)
Wednesday: 30 mins cardio (with some interval training)
Friday: 20 minute run
Saturday: 30 mins cardio (with some interval training + 15-30 minutes strength
Sunday: 30 mins cardio (with some interval training + 15-30 minutes strength
have you ever thought about adding in strength training? A program like starting strength, strong lifts, or new rules of lifting for woman would help a lot….
why so much cardio?
I began strength training on Saturday so it's minimal at the moment whilst I get used to it (was in agony yesterday!). Will take a look at those programs
I love cardio! Makes me feel great, and really wakes me up before work 0 -
katiejanecollins wrote: »katiejanecollins wrote: »what does your training regimen consist of?
Monday: 30 mins cardio (with some interval training)
Wednesday: 30 mins cardio (with some interval training)
Friday: 20 minute run
Saturday: 30 mins cardio (with some interval training + 15-30 minutes strength
Sunday: 30 mins cardio (with some interval training + 15-30 minutes strength
have you ever thought about adding in strength training? A program like starting strength, strong lifts, or new rules of lifting for woman would help a lot….
why so much cardio?
I began strength training on Saturday so it's minimal at the moment whilst I get used to it (was in agony yesterday!). Will take a look at those programs
I love cardio! Makes me feel great, and really wakes me up before work
well, if you love it then keep doing it.
I think that adding a structured lifting program + eating at maintenance level will do a lot of good for your body comp goals.0 -
katiejanecollins wrote: »katiejanecollins wrote: »what does your training regimen consist of?
Monday: 30 mins cardio (with some interval training)
Wednesday: 30 mins cardio (with some interval training)
Friday: 20 minute run
Saturday: 30 mins cardio (with some interval training + 15-30 minutes strength
Sunday: 30 mins cardio (with some interval training + 15-30 minutes strength
have you ever thought about adding in strength training? A program like starting strength, strong lifts, or new rules of lifting for woman would help a lot….
why so much cardio?
I began strength training on Saturday so it's minimal at the moment whilst I get used to it (was in agony yesterday!). Will take a look at those programs
I love cardio! Makes me feel great, and really wakes me up before work
well, if you love it then keep doing it.
I think that adding a structured lifting program + eating at maintenance level will do a lot of good for your body comp goals.
Thanks - appreciate the replies 0 -
Is it just me
Please do not shoot me on the spot, as I can fully appreciate the effort that has gone in, but I find your before picture a lot "healthier" than you post-picture. No offense, continue the workouts, but muscle requires "food" as well
And you know there is no more weight to loose when you are always cold, even in summer ...0 -
Hi there,
Great progress and congrats on being so close to your goal weight. Looking at your training regime perhaps you can now lower the amount of cardio and add in some resistance training. Resistance training coupled with adequate energy supply and protein will help you gain more lean body mass thus raise your metabolism and burn more fat. Doing cardio only is great for burning more calories from fat during the exercise but if you are not eating enough calories your body may use some muscle in response which will lead to less fat burning at rest and a softer look.0 -
Is it just me Please do not shoot me on the spot, as I can fully appreciate the effort that has gone in, but I find your before picture a lot "healthier" than you post-picture. No offense, continue the workouts, but muscle requires "food" as well
And you know there is no more weight to loose when you are always cold, even in summer ...
What do you mean? I eat food haha Also what do you mean by 'there is no more weight to loose when you are always cold, even in summer'? 0 -
dannytso123 wrote: »Hi there,
Great progress and congrats on being so close to your goal weight. Looking at your training regime perhaps you can now lower the amount of cardio and add in some resistance training. Resistance training coupled with adequate energy supply and protein will help you gain more lean body mass thus raise your metabolism and burn more fat. Doing cardio only is great for burning more calories from fat during the exercise but if you are not eating enough calories your body may use some muscle in response which will lead to less fat burning at rest and a softer look.
Thank you What sort of resistance workouts would you recommend? 0 -
katiejanecollins wrote: »I am 0.6lbs off my goal, but still have a fair amount of (what I can only assume is) fat on my legs/butt. I have never been able to get below 120lbs yet the little bit of fat still sticks on me like it's life depends on it. I'm not sure if it'll just go over time without having much effect weight wise, or if I should be aiming for more 115lbs? Seems pretty low though!
I call it body composition, idk if that is "right" but it works for me... instead of having a weight goal, start focusing on changing your body composition (how you look).0 -
Tedebearduff wrote: »katiejanecollins wrote: »I am 0.6lbs off my goal, but still have a fair amount of (what I can only assume is) fat on my legs/butt. I have never been able to get below 120lbs yet the little bit of fat still sticks on me like it's life depends on it. I'm not sure if it'll just go over time without having much effect weight wise, or if I should be aiming for more 115lbs? Seems pretty low though!
I call it body composition, idk if that is "right" but it works for me... instead of having a weight goal, start focusing on changing your body composition (how you look).
I think that focussing on body composition is the best option for me in that case! Is that achievable with 1800 calories a day?0 -
Like others have said, I would add in strength training. You don't really have much to lose at this point, so if you want to see a "difference" in your legs you need to build muscle.
There are all sorts of beginner programs out there. Do you have a gym with a full set of weights/equipment? Most beginner programs will have you focus on the big compound lifts: Squats, deadlifts, bench press, shoulder press, rows, etc. How much you do and what you do depends on how often you plan on training.0 -
Like others have said, I would add in strength training. You don't really have much to lose at this point, so if you want to see a "difference" in your legs you need to build muscle.
There are all sorts of beginner programs out there. Do you have a gym with a full set of weights/equipment? Most beginner programs will have you focus on the big compound lifts: Squats, deadlifts, bench press, shoulder press, rows, etc. How much you do and what you do depends on how often you plan on training.
Yes my gym does have all that - as I said a few comments up I started doing this on Saturday, two days a week for now but will increase as I get used to it 0 -
The general advice (but of course there are a million options) is to train each muscle twice a week with enough time between you aren't feeling too cruddy and you are recovering enough. So for twice a week I would do a "full body workout" spaced as far apart as possible (maybe every 3-4 days).
That will keep you going pretty well for a while, but eventually as you lift heavier and heavier you most likely will be too wiped out to do a full body workout in one session. I would die if I did upper and lower in the same day haha, but the first 3-4 months I started lifting it wasn't too tiring.
So just listen to your body and see how it goes If you hit a point you either can't put on any more weight or you're so exhausted you can't function between workouts you'll need to split it up a bit differently. 0 -
The general advice (but of course there are a million options) is to train each muscle twice a week with enough time between you aren't feeling too cruddy and you are recovering enough. So for twice a week I would do a "full body workout" spaced as far apart as possible (maybe every 3-4 days).
That will keep you going pretty well for a while, but eventually as you lift heavier and heavier you most likely will be too wiped out to do a full body workout in one session. I would die if I did upper and lower in the same day haha, but the first 3-4 months I started lifting it wasn't too tiring.
So just listen to your body and see how it goes If you hit a point you either can't put on any more weight or you're so exhausted you can't function between workouts you'll need to split it up a bit differently.
So what kind of things do you do for each muscle and how often?0 -
Right now I do an upper/lower split. There are tons of exercises for each muscle group... http://www.bodybuilding.com/exercises/ has a huge list of them. Obviously you could never do ALL of those haha, just showing how many options you have.
You can tailor a workout to whatever you want. Right now I do an upper/lower split.
Upper:
Bench press (chest)
Shoulder press (shoulders)
Lat pull downs or pull ups (lats/upper back)
Barbel rows (back)
Biceps curls (biceps)
Tricep extensions (triceps)
Lower:
Squats (legs, butt)
Deadlifts (one day conventional, one day Romanian) (legs, butt, lower back)
Ab work
Sometimes I do lunges in place of squats.
Either way I would not recommend doing all of that above in one day haha. Squats and deadlifts on top of a whole upper body workout would probably kill me. You can Google workout routine ideas there are schedules for anyone depending on how often you train and what you want to do.0 -
katiejanecollins wrote: »Also what do you mean by 'there is no more weight to loose when you are always cold, even in summer'?
At one point I had lost 5 stone, and I was always cold (probably because of the lack of fat) ... even whilst on a cruise in the Mediterranean ... brrr
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katiejanecollins wrote: »The general advice (but of course there are a million options) is to train each muscle twice a week with enough time between you aren't feeling too cruddy and you are recovering enough. So for twice a week I would do a "full body workout" spaced as far apart as possible (maybe every 3-4 days).
That will keep you going pretty well for a while, but eventually as you lift heavier and heavier you most likely will be too wiped out to do a full body workout in one session. I would die if I did upper and lower in the same day haha, but the first 3-4 months I started lifting it wasn't too tiring.
So just listen to your body and see how it goes If you hit a point you either can't put on any more weight or you're so exhausted you can't function between workouts you'll need to split it up a bit differently.
So what kind of things do you do for each muscle and how often?
Take a look at some programs: Strong lifts 5x5, starting strength, new rules of lifting for women...
Yes, you can do wonders lifting on your 1800 calories.0 -
Right now I do an upper/lower split. There are tons of exercises for each muscle group... http://www.bodybuilding.com/exercises/ has a huge list of them. Obviously you could never do ALL of those haha, just showing how many options you have.
You can tailor a workout to whatever you want. Right now I do an upper/lower split.
Upper:
Bench press (chest)
Shoulder press (shoulders)
Lat pull downs or pull ups (lats/upper back)
Barbel rows (back)
Biceps curls (biceps)
Tricep extensions (triceps)
Lower:
Squats (legs, butt)
Deadlifts (one day conventional, one day Romanian) (legs, butt, lower back)
Ab work
Sometimes I do lunges in place of squats.
Either way I would not recommend doing all of that above in one day haha. Squats and deadlifts on top of a whole upper body workout would probably kill me. You can Google workout routine ideas there are schedules for anyone depending on how often you train and what you want to do.
I would highly recommend that one get on a structured program that is designed by a pro rather then just building your own.0 -
katiejanecollins wrote: »The general advice (but of course there are a million options) is to train each muscle twice a week with enough time between you aren't feeling too cruddy and you are recovering enough. So for twice a week I would do a "full body workout" spaced as far apart as possible (maybe every 3-4 days).
That will keep you going pretty well for a while, but eventually as you lift heavier and heavier you most likely will be too wiped out to do a full body workout in one session. I would die if I did upper and lower in the same day haha, but the first 3-4 months I started lifting it wasn't too tiring.
So just listen to your body and see how it goes If you hit a point you either can't put on any more weight or you're so exhausted you can't function between workouts you'll need to split it up a bit differently.
So what kind of things do you do for each muscle and how often?
do starting strength- strong lifts or new rules of lifting- or strong curves.
don't worry about doing splits right now.0 -
Thanks guys, I'll try and maintain 120lbs and focus on strength as well as cardio now 0
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katiejanecollins wrote: »dannytso123 wrote: »Hi there,
Great progress and congrats on being so close to your goal weight. Looking at your training regime perhaps you can now lower the amount of cardio and add in some resistance training. Resistance training coupled with adequate energy supply and protein will help you gain more lean body mass thus raise your metabolism and burn more fat. Doing cardio only is great for burning more calories from fat during the exercise but if you are not eating enough calories your body may use some muscle in response which will lead to less fat burning at rest and a softer look.
Thank you What sort of resistance workouts would you recommend?
Because your main goal is fat loss, its best to choose exercises that use multiple muscle groups (compound exercises) at once to maximize the amount of calories burned during exercise and after when your body repairs and rebuilds these muscles.
Examples of compound exercises include:
Squat
Deadlift
Chest Press
Shoulder Press
Seated Row
Lat Pull Down
Try to limit exercises that focus on just one muscle ie. bicep curl (unless you have seriously weak biceps).
To get a muscle building effect you will have to aim for a weight that you can do maximum of 8 - 10 repetitions of. If you are a beginner at weight training then you probably should learn how to do these exercises properly with proper form and at lower weights to decrease your chance of injury. I recommend starting on the machines rather than free weights. Be safe and all the best to your progress!
- Danny
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