What should I Do?

Loasaur

Hi everyone!

I'm currently 20 years old and weigh 180lbs. I am 5'7". I just need some help on what I should do. I'm very new to this world of weight-loss. I've had trouble with my weight my whole life. I would ideally like to be around 130-150lbs. I have a gym membership and try to get to the gym at least 3 or 4 times a week (I don't have a car, so I have to rely on other people in my house to get there). Usually I will walk on the treadmill for 30 minutes (and try with all my might to make it too 200 calories). Then I will do the elliptical for 15 minutes (and again, try with all my might to make it too 100 calories). Then after that sometimes I do the bike for 15 minutes (sometimes play Racquetball) or sometimes I do some weight lifting (2 sets of 12-16 reps). I do shoulder presses, crunches, curls, I just wonder from machine to machine but I don't really know what I should be doing. I want to tone up my legs, my stomach, and my upper arms.

I try to eat as healthy as I can. I try to eat vegetables and fruits through-out the day. My mother in law will make dinner and usually I try to eat a little bit of whatever she makes (none of it healthy; quick, frozen, preserved, sodium-filled, something or-other that looks like chicken). My biggest problem is night-time. I'm a night person, always have been. I always want to eat at night. I try to limit what I eat and pick healthy things, but even if I do, I find myself in the kitchen minutes later not feeling full...of....something. I'm not sure.

I guess I just need some tips. What work-outs can I do at home (with no equipment) that will target the areas I want? What can I do at the gym that will increase my weight-loss? How long should I be doing these for? How many reps? How many calories? What can you tell me that will help me with my night-time splurges?

Little P.S: Two days ago at the gym I did the little (don't even know what it's called) side machine. You stand sideways in it and lean down sideways and lift yourself back up. It's supposed to work your "side fat." I did 4 sets of 20 reps on each side because I felt great! This was a HORRIBLE IDEA. Two days later I still can't move my upper body left or right without intense pain. This is just an example of how little I know to do. Did I push myself too far or is this how it's supposed to feel? Haha.

Thanks!

bajoyba

In my opinion, there's really no specific exercise you should do over other exercises. Find physical activities that you enjoy, and do those things. You can't spot train to lose fat in certain areas, and you can't choose where your body loses fat. Eat at a moderate calorie deficit and exercise regularly (especially strength training) to lose as little lean body mass as possible. I've read a lot about heavy lifting being the best way to gain muscle while losing fat, but I currently don't know much about heavy lifting and can't speak from experience. There are lots of successful people on this site who are very knowledgeable about heavy lifting and can give you advice if you want it.

The calorie burns that cardio machines give you are not very reliable. The best way to estimate your calorie burn is to get a heart rate monitor. If you want to work out at home with no equipment, there are lots of free workouts available on YouTube. The 30 Day Shred by Jillian Michaels is a very popular one and is only 30 minutes long, but there's a lot out there to choose from. However, exercise alone will not cause you to lose weight. Exercise is mentally and physically beneficial and an important part of a healthy lifestyle, but from a weight loss perspective, exercise only works because it burns calories and creates more of a deficit. That's where calorie counting comes in. If you haven't already, plug your info into MFP (with a weekly goal to lose 1lb (or less) a week) and let it do the math for you. Meet your net calorie goal and eat back most of your exercise calories and you should see some progress.

It's normal to feel sore after performing a new exercise, but it definitely shouldn't be excessively painful.

Drink lots of water, get plenty of sleep, be patient with yourself, and good luck!

iulia_maddie

Getting to the gym 3-4 times a week is great, and enough for a beginner. Since you say you want to "tone up" I recommend starting a strength training program, focusing on big compound movements (deadlifts, squats, bench press, overhead press).
A lot of people started with New Rules of Lifting for Women, or Stronglifts. You should look into one of those.

As for the food, figure out what your TDEE is(google TDEE calculator), and subtract 20% of that number. That should be your daily calorie goal. Eat whatever you want, in moderation, and within your calories. I also suggest that you eat about 1 gram of protein per lean body mass, to help preserve your muscle while losing fat.

Loasaur

It says that my TDEE is 1975. 1500 calories? WOW! On MFP, I'm currently allowed 1200 a day and I don't ever even REACH that much. How could I possibly eat 1500 calories? And even at 1200 calories, I'm not losing hardly any weight. The first three weeks, I lost about 1 or 2lbs a week, for these last two weeks I've lost nothing. I feel like I'm doing something wrong!

iulia_maddie

It says that my TDEE is 1975. 1500 calories? WOW! On MFP, I'm currently allowed 1200 a day and I don't ever even REACH that much. How could I possibly eat 1500 calories? And even at 1200 calories, I'm not losing hardly any weight. The first three weeks, I lost about 1 or 2lbs a week, for these last two weeks I've lost nothing. I feel like I'm doing something wrong!

So TDEE - 20% would be 1580. Up your calories to that slowly. If you have trouble eating that much, add in some calorie dense foods such as peanut butter, beef, etc.
You are not losing much weight because you eat too little. Yes, it's possible.