This mom needs advise!!!

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Replies

  • fitmomforu
    fitmomforu Posts: 80 Member
    I find it hard to bring heartrate down even 150. Will try harder I guess. My cardio is elliptical, running sometimes. Cardio is torture for me I find it boring but I know it needs to be done for weight loss. Nope to logging every nibble, I need to watch that!! Thanks I love working out I would never want to cut back.
  • atsteele
    atsteele Posts: 1,358 Member
    Here's a thought, now that the weather will be getting warmer (one would hope): Try running outside. And keep that heart rate down below 130bpm. When you do this, maybe you'll find that the cardio isn't as torturous. It might even be enjoyable. When I run, I check out people's yards, how they decorated their homes, their flowerbeds, say hello to people who are checking out the old lady running by their house, wave to neighbors, say hi to kids on bikes, etc. Another words, many times it's nearly a social event! And if it's just me and road, then I'm enjoying my music selection on iheart radio and just enjoying the scenery. Many times when I'm running (3/4 of the time) I have to watch my pace so that keeps my mind alert as well. Plus, - the downside of running outside -- you have to keep alert for stupid people trying to run you over with their vehicle and predators. But mostly running outside is such a joy!! See if maybe that's the ticket for you! Because if we love to do something, we're more likely to actually do it!!
  • carla113
    carla113 Posts: 27 Member
    First of all - good for you! Weight lifting has been something that's been really hard for me to get into, and I applaud any woman who has taken it upon herself to get in the weight room. I would take it down to 3-4x/week, and keep the cardio mixed in there. Being honest with yourself and tracking your food (really tracking everything) is tough, but valuable. I read something from someone else on another thread that said, "If I bite it, I write it!" That's the approach I take, too.

    As for that afternoon hunger, try Cocoa Roast Almonds (Emerald). They are awesome! Just make sure you stick to one serving...
  • SJ46
    SJ46 Posts: 407 Member
    Disregard the entire idea of working out in a fat burning zone. Your body uses different fuels concurrently, there is not a magic number where you switch to just burning fat. Google "fat burning zone myth" and you will find lots of info why this is so.

    Use cardio to strengthen your cardiovascular system and to create a calorie deficit (this can be done with just your diet BTW). Maybe try incorporating some intervals in your training. Keeping your heart rate low just for the sake of staying in the "fat burn zone" isn't going to do much for your cardiovascular fitness nor will it give you much of a calorie burn.

    Use strength training to maintain the muscle that you already have while you are losing weight. When losing weight you will lose both muscle and fat, you can actively try to minimize muscle loss by lifting heavy and consuming enough protein. Search the "Success Stories" section for pics of women who lifted while losing (one good one is "Halp! Heavy Lifting Made me Supah Bulky!")

    I would focus on heavy lifting (sets of 5-8 reps) and I would lift before your cardio session. Here are some great tools to give you more info on weight training - New Rules of Weightlifting for Women, Starting Strength, Strong Lifts, Jamie Eason Live Fit, Women's Health Big Book of Exercises.

    Hope this helps!
    SJ
  • SJ46
    SJ46 Posts: 407 Member
    I find it hard to bring heartrate down even 150. Will try harder I guess. My cardio is elliptical, running sometimes. Cardio is torture for me I find it boring but I know it needs to be done for weight loss. Nope to logging every nibble, I need to watch that!! Thanks I love working out I would never want to cut back.

    No don't do this. Don't try to actively bring your heart rate down. Does your gym have classes you can try? I hated cardio too until I discovered that I really enjoy taking classes. Find something you enjoy. Or do HIIT, work your *kitten* off, and shorten your sessions.
  • dschassie
    dschassie Posts: 192 Member
    What's a good powder and what's the protein % I should look for?

    There is quite a variety out there and so many different flavors. It might take a few tries to find what you like but most have 30 grams of protein in one scoop.
  • bwogilvie
    bwogilvie Posts: 2,130 Member
    Your Max Heart Rate is 186.

    According to that formula (220-age), my MHR should be 174.

    It's actually 192.

    There is actually no evidence that the formula is accurate:
    http://well.blogs.nytimes.com/2014/02/10/ask-well-maximal-heart-rate/?_php=true&_type=blogs&_r=0

    Researchers have developed more accurate formulas, but even so, there's so much variation between individuals that the only way to know your MHR is to have it tested.
  • bwogilvie
    bwogilvie Posts: 2,130 Member
    No don't do this. Don't try to actively bring your heart rate down. Does your gym have classes you can try? I hated cardio too until I discovered that I really enjoy taking classes. Find something you enjoy. Or do HIIT, work your *kitten* off, and shorten your sessions.

    ^ I agree. If you can work out at moderate intensity - the point where you can say several words, but it's hard to talk in complete sentences - you're doing well. Don't worry about your heart rate. HIIT is another possibility.
  • silken555
    silken555 Posts: 478 Member
    When I don't consume enough protein in the day, I use Muscletech Performance Series powders. They are whey protein isolates and have 1-2g of carbs (depending on flavor) and 30g of protein per scoop. I buy the chocolate and vanilla ones seeing as I find them more versatile than the other flavors in terms of what to mix in them. In terms of price, they are around mid-range I'd say.

    Again though, you would only need these on days you don't consume enough protein.

    In terms of cardio classes, Zumba is awesome and with the right teacher SO FUN! I also do Cardio Baladi which is aerobic belly dancing, as well as Aquafit and Aquazumba. I've been told that Spinning is really fun too though I have yet to try it myself.
  • acogg
    acogg Posts: 1,870 Member
    I will get there it's just a slow process.

    This ^^^^^^^:drinker:
  • ninerbuff
    ninerbuff Posts: 48,973 Member
    Good lord there's a lot of complication, it's no wonder that some people freak out or get confused.

    So here's a simple approach.

    Get your TDEE calculated. Eat 500 calories less than TDEE to lose a pound a week. DON'T try to be overzealous and go for 2lbs a week!

    Lift heavy enough to complete between 5-8 reps per exercise you choose.

    Do cardio at 85% of you max heart rate if you can. The whole "fat burning" zone is a bunch of BS.

    Make sure you are accurate with your food intake count. Don't just guess.

    You SHOULD be able to see some results within a weeks time maybe two if you are consistent.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    If you are enjoying what you are doing in the gym, keep doing it. An hour and a half (if it is something you enjoy) really is not that bad. I often go that long and if I do cardio up to 2 hours; I do have rest days. I see results. When I don't see results it is on the nutrition end. I encourage you to continue both weights and cardio.. weights for building lean muscle mass and cardio to help endurance. Don't forget the stretching for flexibility. As far as inadequate results, check your true intake... Are your portion sizes larger than what you think they are? Accuracy is the biggest culprit in this journey.

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