The Last Layer of Fat ...

nikkishai

Hi MFP Fam - I need some guidance to shed my last layer of fat...

Here's my situation - After P90X, Insanity, TurboJam, and TurboFire (1yr 9mos total), I've lost 32 lbs and about 21 inches. I have 10 lbs (7 inches) to go, what do I need to do to get there? It feels like TurboFire and a calorie deficit helps me maintain, but not lose... any advice would be appreciated!

(I feel like what worked before won't get me past where I am today. I have 2 months before I start alterations for my wedding gown, and I want to make sure I'm on the right track starting tomorrow - Friday 6/22/12)

9/2010 to about 4/2012

alexis831

Whats your weight, height, calorie intake on an average day, how many days do you do cardo, weights, shakes or bars or pills?

nikkishai

Whats your weight, height, calorie intake on an average day, how many days do you do cardo, weights, shakes or bars or pills?

Ah, yes... completely left that out.

Weight:157 lbs
Height: 5'2"
Intake: 1200-1500 calories
Cardio: 4 days/wk (HRM burn btwn 277-410 depending on the TurboFire/Jam routine)
Weights: 2 days/wk (BodyPump class at 24HR fitness, lower weight at high reps)

alexis831

Looks like you are right where you need to be for your calories. Make sure you are not binging if you have an off day. 3500 calories equal 1 pound. Try doing cardio 3x a week at only 20-25 min but at a higher rate doing ladders or/and intervals. Meaning start at level one and go up to level 2, then 3, then 4, then back down to level 2, then 3 then 4, and so on through your workout. This will burn 20-30% more calories, do it faster, pump your heart faster, and all in 20 min so it won’t attaching your muscle. You will see a bigger difference when you start doing this and doing weights 3 times a week instead of 2. Arms, Back, Legs, Core. Weight/strength training burns a lot of calories and jump starts your metabolism. Do your abs 5-6x a week! Try doing 5-10 different ab exercises to work all of them and don’t forget your oblique’s! Make sure you are eating 6 meals a day. Try and get your workouts in, in the morning for a better burn. Drink ice cold water it helps your body to burn more calories too. Don’t eat 30 min before or after a workout. Check out the body for life website for more tips and idea’s. Some people exercise for too long and they end up hurting themselves more and burning through their muscle unintentionally. Usually my heart rate is at 180-190 bpm when I finish the cardio.. try and be above 160-170 if you can. The higher the better. Also might want to look into supplements or shakes if you are not already. I think you can get their in 90 days or less if you follow the body for life program… it will kick your but and give you a lot of knowledge too. Its been around for a long time and uses actual hard work to get you their instead of the newest fads at the quick loss! Good luck and I hope this helps!

alexis831

Oh and once you hit your goal of 147 you want to be eating under 1800 calories on average. That will keep you at your goal weight without working out, although I recommend still working out at least 3x a week then you can up that by whatever you burn when you are working out for that day. Meaning if you burn 250 in cardio in a 20 min workout then eat 2050 calories that day.

nikkishai

Awesome! Thanks! Good to know I can do shorter/intense workouts. More abs, got it. An extra day of weights, check. I'm already thinking up a schedule... (whew, I really didn't want to do Insanity...)

alexis831

Anytime!!! And nice job ob the 32lb's! Keep it goin strong! I am back to by pre-prego weight however not at my pre prego body fat % yet... was trying to get longer leaner muscle this time around instead of bulky muscle that I have had since I was little! Seriously, though check out this site...http://bodyforlife.com/. Check out the library and faq's... lots of good things to learn and know! Here is the link for the ladders I was talking about... http://bodyforlife.com/library/exercise/cardio. Man do these woop my butt! I can do cardio all day baby but you give me a 20 min burst with the ladders and I am dying ½ way through and especially at the end!