lean people - help i need workout suggestions!

carolynmittens

basically my workout routine for the past FIVE MONTHS (with no results, hence the angry caps) has been work out really hard and eat a lot. well it's not that i've seen no results, but i'm not at all where i'd like to be. i lost some inches and am seeing a little muscle definition, but i really want to shed the small layer of fat that is covering my muscle definition! i want to lose 10 lbs and so far i've lost zero. there was one week where i upped my protein intake and lost 2 lbs... then gained it right back when i ate less protein the next week. so i guess i'm going to start trying to eat more protein consistently. i work out 6 days a week for about 2 hrs. here's what a typical week looks like for me:

monday - rest
tuesday: i'll either do a bodyworks aerobics class which really targets the arms, or i'll do my own strength training arm workout. if i do my own i'll do a few muscles like biceps, triceps and shoulders for 40 mins (3 sets of 3 different exercises, 20-25 reps each) then elliptical for 30 mins. yoga 60 mins.
wednesday: calisthenics leg workout: leg lifts, fire hydrants, lunges, side leg lifts, plies, sometimes squats. 3 sets of 25-30. this takes 30 mins. then elliptical for 30 - 45 mins
thursday: spin class for 60 mins, yoga for 60 mins
friday: same leg workout as wednesday and i'll throw in an arm workout targeting whatever muscles i didnt hit on tuesday, then do cardio for 30 - 45 mins
saturday morning: usually full body circuit with my trainer for 30 - 40 mins, 20 mins elliptical, 60 min pilates class
sunday morning: pretty random but sometimes its plyometrics, suicides, sprint intervals, or other things like that for 20 - 30 mins, or just an arms workout or the leg workout from wednesday and friday. 60 min yoga class

my diet is so random, but i'm sure it factors in to why i'm not losing weight... i don't have the patience to calorie count, nor did it make a difference when i did because some days i'll just go over my cals anyway, i don't gain weight doing this but i'm not losing either. some days i'll be way under. i eat really healthy though but some days i do eat a lot. lots of healthy fats and carbs. and my meals are too big i know - usually around 600-800 calories. i'm trying to do the whole 6 small meals per day thing as opposed to 3 big ones and i'm getting there. eating more protein definitely curbs my cravings i've noticed.

so i think my diet is mostly under control but suggestions are totally welcome if anyone has a plan that worked really well for them. i'd love suggestions on my exercise routine. i mean all suggestions are welcome but preferably from people who are lean already and just trying to lose a small amount of weight.

tigerblue

You are going to have to stay under your calorie goal in order to lose weight. Perhaps you can do that without counting and logging, but the logging really helps to keep you accountable. Last year after meeting my weight loss goal I still had a tummy bulge. It seems the only way to get rid of it was to lose another 10 pounds, since you can't spot reduce. And the only way to lose was to go back to eating 1200 cals a day plus exercise. I'm happy to say it worked, and now I'm continuing to try to gain muscle mass (this is what is hard for me!!).

The MFP formula really will work for you if you use it!

millerll

If you want to shed fat, all the exercise in the world doesn't matter if your diet isn't clean. Clean eating (little or no processed foods, fresh veggies and fruits, lean meats, etc.) will help lose the fat. Nutrition really is key to getting lean.

As to exercise, weightlifting is a big help. But 25 reps is WAY too many. Do 2-3 sets per muscle group. First set, do 10 reps with a weight you can the 10 pretty easily. Next set, up the weight and do 8 reps. The last rep should be hard to complete. The third set, up the weight again. You should do this set to failure - where you can't complete the last set with good form. If you can do more than 6 reps, the weight was too light. If you can't do at least 3, it's too heavy. When you work your way up to getting 6 reps on the last set, it's time to up the weight again.

You say you're working legs and arms, but what about the rest of your muscle groups? You should be working on your chest, back, shoulders, abs, etc. Don't work the same muscle group 2 days in a row. I would add a different muscle group each day you work out.

There's lots more to it than this, but it's a start. Check out Scoobys Workshop site or Stumptous.com for great training and nutrition tips. Good luck!

mrphil86

For toning, 14-18 reps is always recommend and 6-10 for muscle mass.

Going to failure is also for muscle mass. You don't want to tear apart fibers if you are loosing weight/toning. You're trying to shape them.

But yes, if your nutrition is all over the place, you won't get results.

millerll

mrphil86 - I'll have to respectfully disagree with you on this one. The term "toning" drives me nuts! :mad: It has no precise meaning in regards to a long-term goal. You either build muscle mass and strength, or you do not. If you're not lifting to failure, you're wasting your time. The whole point of strength training is to "tear apart fibers".

If you want better definition, you need to shed fat. If you want increased size, obviously you need to eat more (lean foods) and lift hard. You can't "lengthen" muscle fibers through strength training or anything else, for that matter. The length of your muscles is pretty much determined by genetics. You can, however, expose more of the muscle mass, giving the illusion of increased length, by shedding fat.

Sorry, I guess I'm sort of nit-picking here, and at the end of the day, it's all semantics and doesn't really answer carolyn's original question. One thing we both agree on is that the answer to her dilemma most likely lies in her nutrition. Cheers! :drinker:

shreddingit

U dont need to count calories but u do need to watch what u eat...u cant expect to eat anything u want and workout a lot and lose fat...protein is great!! Get enough every day...focus on toning and less cardio..

natskedat

Hey Carolyn,

I agree with the other comments in that your nutrition is probably a major roadblock to your success. Regulating your blood sugar throughout the day by eating three larger meals and 2-3 smaller meals will give your muscles the energy they need to burn fat throughout the day. When you go for long periods of not eating, your body begins to digest muscle mass, thereby lowering your lean body mass with the consequence of lowering your metabolism.

I agree with the other comments as well that you're doing too many reps. I am an endurance athlete (long and lean muscles!) and a personal trainer, and I usually do 3 sets of 12-15 reps. The last few reps are the killers! When I'm able to add two more reps successfully on the third set, for two sessions in a row, only then do I up my weight. I do not up my reps. I usually do two strength training sessions per week that include arms, back, and abs. The other session is reserved for legs. Because I'm using the muscles in my sports, lifting more than that is not practical. However, it's a different story for everybody.

OK, so to sum up: eat more and eat regularly. I'm not sure what "eat clean" means, because some people say it means you don't eat grains (which is insane!), and some say "eat clean" and they've got Swiss Miss Hot Chocolate in their food diary. My rule of thumb is that the bulk of your diet should consist of whole, unprocessed foods. Enjoy fresh fruits and vegetables, whole- or sprouted grain breads, limited nuts (it's a good fat, but it's still a fat), and lean proteins (grilled fish, chicken, lean beef, cottage cheese, baked tofu (leave me alone, I'm veg!) etc.). Eating every 2-3 hours will help your energy level remain high, and will keep your muscles fed.

And, take it a little easier on the weights. Also, and this is based on academic and personal experience, 6 days of intensity is a lot. Your body needs rest. Bad. Unless you suffer from hypertension or diabetes, 4-5 days of exercise should suffice. The other 2-3 days can be "active rest" (you're not sitting on the couch watching TV all day...), but you're relaxing and giving your body a little time to heal.

OK, I'm done with my essay. My diary is open. Feel free to ask me questions or friend me!