Help with weight/toning

KristenMarie1181

I quit my trainer last Wednesday. I told them that I can't afford paying for one anymore. He wants me to prove to him that I can lose 15 pounds in a month for 2 months. If I can do that he will take off the 1 year contract.. I do zumba Monday, Tuesday, Thursdays and now gonna start Sundays. I am in need of help. What should I do to tone my body especially my stomach. I really need my stomach worked on. I want that big bulgy thing gone. I also don't want to have flabby skin when I am done with this journey (hoping in a year)
My weight I started at 345 and now I am 299. I started my journey Middle of May. From doing zumba and his work outs. I am thinking his work outs didn't help me lose weight only eating good and zumba. Reason why I am asking for help is because I honestly don't know what to do on toning. I can go to YouTube but I'd rather have help here right now. So please can someone tell me what to do? Help me.


Also looking for more friends to talk to on here!

arditarose

Good thing you got rid of him. I'm sorry, that's ridiculous. You could aim for 2 pounds per week possibly but...I'm seriously blown away by this.

To lose weight, eat the amount of calories MFP gives you. If you exercise, log it and eat 50% back. Get a food scale and weigh your food.

Toning is not a thing. Your muscles have tone but you cannot change the tone of your muscles. Eat at a deficit, strength train, hit an appropriate protein goal-and you'll save muscle mass and reveal muscle as you lose fat.

And you have nothing to prove to that trainer.

KristenMarie1181

Yeah but he kept on saying if I don't lose 15 pounds in a month (for 2 months each i gotta lose 15 pounds) he won't wave my contract. When they were talking to me I kept on saying to myself that "all they want is your money" over and over again.. I know for sure that cardio makes me lose a lot more then what he has me do

He didn't push me at all. I wanted to be pushed and he didn't
The squats, and lunges I hated. I hurt myself (ankles and quads during the whole training) i wanna work my abs not my arms and my legs.. >.>

And I can't eat whatever I want. I have tried that and I didn't even lose weight. I have a bad thyroid and I am pre diabetic.. I was 6.6 now I am 5.5. (was diabetic few months ago but when I Started working out I beat that stage and now pre and hoping I quit pre soon!

I have to eat very good stuff for me and not eat all processed junk (which I haven't stopped) I eat fiber bars, protein bars but 1 a day not as much as I used to..

arditarose

KristenMarie1181 wrote: »

Yeah but he kept on saying if I don't lose 15 pounds in a month (for 2 months each i gotta lose 15 pounds) he won't wave my contract. When they were talking to me I kept on saying to myself that "all they want is your money" over and over again.. I know for sure that cardio makes me lose a lot more then what he has me do

He didn't push me at all. I wanted to be pushed and he didn't
The squats, and lunges I hated. I hurt myself (ankles and quads during the whole training) i wanna work my abs not my arms and my legs.. >.>

And I can't eat whatever I want. I have tried that and I didn't even lose weight. I have a bad thyroid and I am pre diabetic.. I was 6.6 now I am 5.5. (was diabetic few months ago but when I Started working out I beat that stage and now pre and hoping I quit pre soon!

I have to eat very good stuff for me and not eat all processed junk (which I haven't stopped) I eat fiber bars, protein bars but 1 a day not as much as I used to..

Listen. Someone telling you to lose ANY amount of weight in order to have your fees waived is ridiculous. And for all he knows, it is unhealthy for you to lose at that rate.

Second, get it out of your mind that you want to work your "abs" and not your arms and legs. If you're eating in a deficit, the only thing you need to do is try to SAVE lean body mass as you lose. When we lose fat, we lose muscle too. You want to work your ENTIRE body doing some sort of resistance training so that when you do get down to a healthy weight, you have some muscle left there. You have to lose the fat first. Period.

If you look at my progress pics that was from lifting in a deficit and I didn't do a single ab workout. Full body, compound lifts only. You can achieve the same or similar with body weight routines if you don't want to lift.

I cannot comment on your medical conditions. I do know that all you need to lose weight is a calorie deficit. Weigh your food, eat the foods you want or that are best for your condition.

KristenMarie1181

Can you teach me what to do then? I wanna go work out but I don't know what to do. And ty! I thought that you needed to do ab workouts to get the tummy to go down. Here is my then and now picture

But honestly I know that I can lose 15 pounds in a month because of how much I weigh and when I get to a closer weight (where i want to be) it will take a longer time to do so

KristenMarie1181

I lost 39 pounds in those months that I posted with the pictures

arditarose

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arditarose

Great progress so far. Were you counting calories? What does MFP have you set to?

These are helpful threads to get you started:

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

http://community.myfitnesspal.com/en/discussion/1290491/how-and-why-to-use-a-digital-food-scale

http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1

I get what you're saying about being able to lose more because you have a bit to lose, but really-shoot for 2 lbs per week. It's realistic and sustainable.

KristenMarie1181

Ty I will look into that! And yes I count my calories. I am eating close to 1540 or something like that. I rarely eat my work out numbers back. I do Zumba and now I am wondering what to do at the gym. haha at the guide to get you started sexy pants. (will read that now)

arditarose

KristenMarie1181 wrote: »

Ty I will look into that! And yes I count my calories. I am eating close to 1540 or something like that. I rarely eat my work out numbers back. I do Zumba and now I am wondering what to do at the gym. haha at the guide to get you started sexy pants. (will read that now)

At 1540, eat some exercise calories back! I'm 5'4", 133 lbs, and I'm gonna lose weight eating that. MFP uses the NEAT method and you're supposed to eat the calories back. Maybe not all because it overestimates calories burned, but half or 75% should be good.

Zumba is good. Do anything you like that you'll keep up! Eventually you'll want to look into some sort of resistance training, whether it be weights or body weight. Otherwise, you could walk on the tread mill, use an elliptical, try a class that sounds fun.

arditarose

Once you look at the other threads, this is the helpful belly fat thread:

http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

Immerito

Is that a typo? 1540 seems low. What do you have your activity level set at?

KristenMarie1181

1530 isn't a typo. I put activity level on just working out and sitting at my desk every day and to lose 2 pounds a week. (I don't work right now so always on my computer which is very boring) and then do zumba..

KristenMarie1181

arditarose wrote: »

Once you look at the other threads, this is the helpful belly fat thread:

http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

Ty I was looking for this!

Packerjohn

KristenMarie1181 wrote: »

1530 isn't a typo. I put activity level on just working out and sitting at my desk every day and to lose 2 pounds a week. (I don't work right now so always on my computer which is very boring) and then do zumba..

If you are not working and bored sitting on your computer (even if not bored) get up and go for a walk, several times a day. Great opportunity to work on the exercise without a job.

Packerjohn

KristenMarie1181 wrote: »

He didn't push me at all. I wanted to be pushed and he didn't
The squats, and lunges I hated. I hurt myself (ankles and quads during the whole training) i wanna work my abs not my arms and my legs.. >.>

Why did you hate squats and lunges? How were you hurt? Those movements will do much to help get rid of belly fat.

arditarose

Packerjohn wrote: »

KristenMarie1181 wrote: »

He didn't push me at all. I wanted to be pushed and he didn't
The squats, and lunges I hated. I hurt myself (ankles and quads during the whole training) i wanna work my abs not my arms and my legs.. >.>

Why did you hate squats and lunges? How were you hurt? Those movements will do much to help get rid of belly fat.

How are squats and lunges going to help her get rid of belly fat?

Packerjohn

arditarose wrote: »

Packerjohn wrote: »

KristenMarie1181 wrote: »

He didn't push me at all. I wanted to be pushed and he didn't
The squats, and lunges I hated. I hurt myself (ankles and quads during the whole training) i wanna work my abs not my arms and my legs.. >.>

Why did you hate squats and lunges? How were you hurt? Those movements will do much to help get rid of belly fat.

How are squats and lunges going to help her get rid of belly fat?

Obviously diet will get the biggest bang for the buck regarding weigh loss and some of that will come in the way of less belly fat.

If looking at it from a resistance training side, squats and lunges, being compound exercises, will burn more calories, but more importantly provide better core strengthening than a bunch of ab isolation exercises.

shabaity

arditarose wrote: »

Packerjohn wrote: »

KristenMarie1181 wrote: »

He didn't push me at all. I wanted to be pushed and he didn't
The squats, and lunges I hated. I hurt myself (ankles and quads during the whole training) i wanna work my abs not my arms and my legs.. >.>

Why did you hate squats and lunges? How were you hurt? Those movements will do much to help get rid of belly fat.

squats = strong legs butt and core lunges do too my balance just sucks so I hate em.

How are squats and lunges going to help her get rid of belly fat?

KristenMarie1181

Well in zumba we do lot of squats so the next day I had my trainer work out. He made me do lunges. The hamstring pulled and hurt couple days. It didn't hurt until he made me do the lunges. Then my ankle started hurting to. It's been hurting for a week and I can barely walk down the stairs. I have to walk one by one

Oh and yeah how can I lose belly fat from those two?

I made this thread to see if anyone can give me a workout to do with free weights. I'm hoping I can get pointers I really need to work out today before supper

kami3006

You cannot spot reduce fat. All you can do is be in a calorie deficit and let the fat come off where it will. It's a matter of genetics. Resistance training will help you avoid losing muscle while you are losing fat and will help shape your body.

Calorie deficit comes from your diet and if you're weighing and logging your foods correctly, you will lose weight eating whatever you want (taking into consideration medical conditions).

A weight program with compound exercises (exercises that work multiple big muscles at once) is an awesome way to work your entire body without spending tons of time on your workout. Stronglifts, New Rules of Lifting, Strong Curves are all great programs (that use free weights) that if nothing else are worth the reading material. They will give you a great foundation of what you need to know for your goals.

P.S. Arditarose know's her stuff. She's a fabulous resource on this forum.

KristenMarie1181

Ty! Really means a lot!

ninerbuff

You can't dictate if you're going to have flabby skin or not. Chances are if you have more than 80lbs to lose, you'll have flabby loose skin.
The trainer basically gave you no way out of the contract. If you can't then you might as well train with him, but give him the expectations of training harder. Have him write down your workout and go over it with him before doing it with questions like "why are we doing this exercise and what does are the benefits?" If he legitmately answer them, he's not a good trainer and you should be able to switch. At least in most clubs this is an option.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

charitys_aloette

Women are often afraid to lift but I can't recommend it enough. Complex lifts are amazing for toning and muscle definition. These are lifts that work the whole body (cleans, clean & jerks, snatches). I'm happier with inches lost than weight lost... They don't always line up. I've been up weight and down inches.

BalletAndBarbells

Well done on your progress so far.

arditarose wrote: »

Good thing you got rid of him. I'm sorry, that's ridiculous. You could aim for 2 pounds per week possibly but...I'm seriously blown away by this.

To lose weight, eat the amount of calories MFP gives you. If you exercise, log it and eat 50% back. Get a food scale and weigh your food.

Toning is not a thing. Your muscles have tone but you cannot change the tone of your muscles. Eat at a deficit, strength train, hit an appropriate protein goal-and you'll save muscle mass and reveal muscle as you lose fat.

And you have nothing to prove to that trainer.

^this.
Diet - not a specific one, just eating at a deficit and being aware of what you put in your body, is the way to lose weight. Exercise is for fitness and preserving muscle mass. Keep up the good work you have been doing but you're definitely better off without that trainer!

I personally really enjoy classes at the gym and am a big fan of les mills programs. I like the social aspect and being able to see an improvement in strength or fitness as the weeks go by. I also like that there is someone telling me what to do so I can just do it without having to think up a program. See what your gym has to offer which you like the sound of - the best exercise programme is the one you enjoy and keep doing.

Packerjohn

KristenMarie1181 wrote: »

Well in zumba we do lot of squats so the next day I had my trainer work out. He made me do lunges. The hamstring pulled and hurt couple days. It didn't hurt until he made me do the lunges. Then my ankle started hurting to. It's been hurting for a week and I can barely walk down the stairs. I have to walk one by one

Oh and yeah how can I lose belly fat from those two?

I made this thread to see if anyone can give me a workout to do with free weights. I'm hoping I can get pointers I really need to work out today before supper

From what I posted above.

Obviously diet will get the biggest bang for the buck regarding weigh loss and some of that will come in the way of less belly fat. As noted above you can't spot reduce, but without knowing your genetics it appears you tend to store the most fat in the stomach area so most likely that is where you will see the most change as you lose weight.

If looking at it from a resistance training side, squats and lunges, being compound exercises, will burn more calories, but more importantly provide better core strengthening than a bunch of ab isolation exercises.

Did the trainer do any sort of movement screen with you when you started to work with him? You may have some movement patterns that are causing the pain when you do squats and lunges. If so, you may need to work on those issues before you can really go hard on the squats and lunges and not have hamstring issues. BTW, this is pretty common in people that sit in an office all day.

KristenMarie1181

Thank you!


Well I am not scared of lifting. I did barbell up to 75 pounds today. (laying on my back) 12 times. At first I put 5 pounds on each side then 10 then 15. For my 3 sets i gradually aimed to 5. My arms are sore but It doesn't stop me from doing what I gotta do.

The most of my fat that is coming off is mainly my face I can see. I can't see anymore change. Can anyone see? If so please tell me where..

What you mean by movement screen?

And as for dieting are you saying to stop eating processed food (like my 90 calorie brownies and 100 calorie yogurt pretzels, and also my protein bars and other bars. No I don't just eat those in my diet but I do eat those as a snack. But not all in one setting.

Yes I could change trainers but they don't work around my schedule. He was the only one that I could be with.. They don't recommend me doing zumba and circuit training in one day. I tried and I didn't like it one bit. Zumba was so tiring for me and I slacked way to much when I did circuit training before it.

kami3006

As long as you're in a calorie deficit, you'll lose the weight regardless of what you eat. It's easiest and less stressful to eat what you like and what you plan to keep eating once you hit your weightloss goal. As long as you're getting the essential things you body needs to be healthy, you can absolutely achieve what you want with some processed and even fast food thrown in there. Just keep track of the calories.

If you don't have one, get a food scale. It will give you a great snapshot of what portions look like and where you're getting excess calories.

Packerjohn

A movement screen is where the trainer has the trainee go through a standardized set of movements with grading criteria. This should be done before the trainer has the trainee do any exercises. The idea is to identify any movement issues the trainee has so the trainer can help the person work on those as well as prescribe exercises that are appropriate given any issues the person has.

You mentioned squats and lunges hurt. These movements should not hurt (other than maybe some delayed onset muscle soreness) done properly and in someone with no injuries.

The Function Movement Screen is probably the best know but there are other methods.
http://www.functionalmovement.com/fms

Packerjohn

debsbiggs wrote: »

Well done on your progress so far.

arditarose wrote: »

Good thing you got rid of him. I'm sorry, that's ridiculous. You could aim for 2 pounds per week possibly but...I'm seriously blown away by this.

To lose weight, eat the amount of calories MFP gives you. If you exercise, log it and eat 50% back. Get a food scale and weigh your food.

Toning is not a thing. Your muscles have tone but you cannot change the tone of your muscles. Eat at a deficit, strength train, hit an appropriate protein goal-and you'll save muscle mass and reveal muscle as you lose fat.

And you have nothing to prove to that trainer.

^this.
Diet - not a specific one, just eating at a deficit and being aware of what you put in your body, is the way to lose weight. Exercise is for fitness and preserving muscle mass. Keep up the good work you have been doing but you're definitely better off without that trainer!

I personally really enjoy classes at the gym and am a big fan of les mills programs. I like the social aspect and being able to see an improvement in strength or fitness as the weeks go by. I also like that there is someone telling me what to do so I can just do it without having to think up a program. See what your gym has to offer which you like the sound of - the best exercise programme is the one you enjoy and keep doing.

The OP has some medical issues, probably needs to be eating what her doctor told her, not just eat whatever in a calorie deficit.

From one of her posts:

"I have a bad thyroid and I am pre diabetic.. I was 6.6 now I am 5.5. (was diabetic few months ago but when I Started working out I beat that stage and now pre and hoping I quit pre soon!"

KristenMarie1181

The doctor didn't even tell me what to eat. And I can't see a dietitian because last time I went to one the girl told me to eat 40-60 carbs each meal 3 times a day..