Fitness Advice

britthansen513

Hi All!

I am just seeking advice on what diet techniques to strive for in order to get the results I want.

I did weight watchers about 2 years ago and lost about 30 lbs. After I lost the weight I started veering off the weight watchers plan, I would still eat well and try to count points in my head but did not use the program to T. I am not about 140 lbs. I am not sure if I have gained weight due to muscle definition or just weight gain.

Anyways, I am generally pretty happy with my weight, just a little unhappy with my body tone and composition. My goal is to have more muscle tone and less body fat.

I work out 5 days a week. I usually do 30-40 minutes of cardio (enough to burn about 300-400 calories depending on how much energy I have). I also do strength training 3 times a week. I'd really to tone up everything! Arms, legs, booty, stomach...

I guess what I am seeking is mostly advice on how much weight I should be using, how many repetitions, etc.

I have had issues in the past with becoming discouraged and I am trying to remember that it takes time to get results. I am also excited to continue using my fitness pal because one of my biggest issues after using weight watchers was I was restricting myself way too much and would find myself binge eating . I am finally past this stage and ready to just count calories and work out deligently.

Thanks for any support or ideas!!

AmyRhubarb

Best results I've had with fat loss has been since setting my calorie and macro goals according to the info in this topic: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

It's a long read, but worth it.

As far as weights - if you have access to the big stuff (barbells, etc, and able to increase weights as you progress), I've heard and seen great things from Stronglifts 5X5 and New Rules Of Lifting For Women. In these programs, "heavy" is defined and the amount of weight you can lift with good form for 5-8 reps (I think, or something close to that). If you can go longer, add weight.

I don't have access to the big weights, so have gotten by with dumbbells for now - I use 8-20lbs, always grabbing the heaviest weight I can manage for each exercise (I use Nike Training Club app for workouts).

The combination of these things has been great for me, and like I said, given me my best success, but eating the right amount of calories as been the key - I'm well fueled for workouts and daily life, my body is happy, I still enjoy my favorite foods, and the fat keeps coming off. And this is sustainable - a way I can eat (and exercise) for the rest of my life.