Please help me set new Aims and Goals!

Jo2926

Hi

I am trying to lose weight for the long term - and I still have a lot of weight to lose (another 3 stone). BUT I am getting married in Feb and my dress has arrived, so I need to stay the size i am now for a while. I am not very happy about this, but I've lost as much weight as my dress can really take, even with alterations.

So. I would really like my arms to be more toned and smaller - but I know I can't spot train. And I would really like to improve my body even though I want to maintain for a few months. What is the best thing to do?

As I am still overweight, is there any point in trying to build some muscle? Would it help me after the wedding when I start loosing fat again?

What should I concentrate on over the next few months? I'm feeling a bit lost without a clear goal now I have fitted myself into the dress!

Jodye

kathleennf

IMO:
Set your calories at maintenance, keep working out and eat your exercise calories.
What a great problem to have- congratulations!! And don't forget- after the honeymoon get back on track!

runiechica

I don't think that working to build muscle can ever hurt. Especially if you are a goal person I would work on your arms until after the wedding. Congrats!


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BigPatrickB

If you want to build muscle without losing as much fat you are in a VERY delicate situation. You can build muscle by increasing your protein intake and lifting heavier weights and cutting back a bit on the cardio (hard cardio tends to use muscle for energy once your immediate stores of glycogen have been used up--if you do cardio you need your HR to stay in your "fat burning zone"). Not sure what your gym situation is like, but if you have been doing circuit training it might be time to step into the free-weight room and start doing some exercises in the 6-12 rep range with heavier weights than you are used to. Google "weight lifting pyramid" for some ideas (and please don't be scared you'll end up looking like one of the bodybuilders they show on those websites, those people are freaks of nature and live their entire life based on building that physique like a full-time job). Feel free to add me if you have any questions . . .

ofccat

Yes you can strength train and it would be beneficial no matter what weight you are. I would set your goals at maintaining for now and do some strength, still eat healthy and workout. You may lose some weight but not much as you are set at a different caloric intake.

Helloitsdan

If you want to build muscle without losing as much fat you are in a VERY delicate situation. You can build muscle by increasing your protein intake and lifting heavier weights and cutting back a bit on the cardio (hard cardio tends to use muscle for energy once your immediate stores of glycogen have been used up--if you do cardio you need your HR to stay in your "fat burning zone"). Not sure what your gym situation is like, but if you have been doing circuit training it might be time to step into the free-weight room and start doing some exercises in the 6-12 rep range with heavier weights than you are used to. Google "weight lifting pyramid" for some ideas (and please don't be scared you'll end up looking like one of the bodybuilders they show on those websites, those people are freaks of nature and live their entire life based on building that physique like a full-time job). Feel free to add me if you have any questions . . .

What he said!

Jo2926

Thanks everyone.

I am not a member of a gym but I have dumbbells and kettle bells at home. I use these outdoors and doing walking/running/step up etc for cardio intervals.

I currently use 2.5kg dumbbells and a 4kg kettle bell - but I have 5kgs dumbbell and 8kg kettle bell too - are these heavy enough? I know its quite low, but I'm still an exercise beginner!

The idea of more food is very appealing! I stubble to get lunch at work (no time) , so was wondering about protein shakes - which seems to fit with extra calories and extra protein. Other than that I was going to add back some fats like cheese and nuts. Does this seem right?

Thanks again
jodye

Helloitsdan

As long as you work 1 muscle group a day and create fatigue!
You want to lift 6-10 reps and youll know the weight is correct when you get to the 8-10 spot and its difficult to lift.
Stay under 1 hour for workouts so you wont mess with cortisol levels.
Lets not get too technical now though.
hugs and great work!

Jo2926

Thanks - and yes lets not get too technical! I've been looking at the pyramid stuff, and reckon I can do that in sets of 3 - using two sets of dumbells and then the kettlebell for the final set. Just got to pick the right exercises now. Google here I come.

I'm starting to look forward to this next step in my journey, adding some foods back that I've missed, and knowing my body is getting stronger every day.

And then come March - woosh!! - that fat is gonna burn LOL