Need some advise/support

matisse216

Hi I have a few questions about my dieting/exercise.
I am pretty good with eating correctly, I keep it between 1200-1300 calories a day.
But after doing a calorie count calculator, I feel like I may be undereating.
I don't feel like I am though, and my fitness pall suggested that I eat 1200 calories a day.

I am 60kg (134 lb) looking to lose 10kgs ( 22 lbs ).
But I am not to worried about losing the weight, I just want to get fit and strong.

I exercise a few times a week.
Body pump 1/2 times a week - badminton 1 for an hour a week - 2 20 minute work outs at home/gym

Is this enough exercise? I am finding it really difficult to do anymore! I am so lazy when it comes to exercise.
And I will be honest, I don't always do what i just said every week.

Help me!!!!

Beezil

How tall are you? 112 is pretty low, unless you're quite short!

I think you'd be fine to add 200-300 calories, easy.

Is it 5 times a week you work out, then? That seems fine to me. If you want to look / feel fit and strong, I would suggest getting into strength training for sure, if you're not already.

Workouts don't have to be long or even every day as long as you are being smart about it and working all areas of the body (while making sure to rest on days between each muscle group.) Cardio isn't as necessary but still good to do 1-2 times a week.

Good luck to you!

shivles

50kg is very low unless your very short, I'm 5ft 4 and 60kg in a uk size 10... adding in some extra calories shouldn't hurt but height is important in working out you TDEE

watfordjc

My current goal weight is 2.7 lb less than my lean body mass. Set yourself a goal of 1% body weight loss per week (I'd call it 1 lb/week to have a bit of leeway for "eating under calorie target" - green number looks better - but not eating too much under, and eating back exercise calories), and then work out how long it would take you to reach it: 134*0.99*0.99*0.99... 18 weeks. If 1 lb/week is too much, adjust it and recalculate the timespan.

Reaching your goal weight might be impossible and you might decide later it is unrealistic, but if your weekly goal and timespan are realistic you might reach a point where you decide you're where you want to be early, or that you want to switch to increasing lean mass a bit half way through before continuing.

If your deficit is OK, you'll lose weight. If you are weight/resistance training and following the idea of progressive resistance, you'll make strength gains (albeit slower if your deficit is too big, and slower than on calorie maintenance/surplus). If you are increasing the intensity/duration of your cardio as you get fitter, you'll keep improving fitness. For all 3 there will be a point where no progress can be made, but until you reach that point (for fitness and strength: +/- the point of ultramarathons and pulling 18-wheelers) progress can be made. If your deficit is too big, it will hamper progress in fitness and strength and recovering after workouts might take longer, cardio might hamper strength gains and vice-versa - decide on the main priority and then find a balance you are happy with.

TavistockToad

Hi I have a few questions about my dieting/exercise.
I am pretty good with eating correctly, I keep it between 1200-1300 calories a day.
But after doing a calorie count calculator, I feel like I may be undereating.
I don't feel like I am though, and my fitness pall suggested that I eat 1200 calories a day.

I am 60kg (134 lb) looking to lose 10kgs ( 22 lbs ).
But I am not to worried about losing the weight, I just want to get fit and strong.

I exercise a few times a week.
Body pump 1/2 times a week - badminton 1 for an hour a week - 2 20 minute work outs at home/gym

Is this enough exercise? I am finding it really difficult to do anymore! I am so lazy when it comes to exercise.
And I will be honest, I don't always do what i just said every week.

Help me!!!!

If you dont want to lose weight you don't need to eat at a deficit. Eat at maintenance and get a decent full body strength routine 3x a week!

matisse216

I am 173cm talls so about 5ft 9.
I'm a size 12 in the uk, mostly because of my height.
But with jeans, I have to wear a size 12-14 and wear a belt because my legs are quite long.
I might add an extra 300 calories to my day, but I don't really go looking for food..

Unless its some sort of treat/sweet, but I don't want to eat them and add calories for the sake of it.
I have a decent breaky, average lunch and a relatively small, 40% meat, 40% veg and 20% carb dinner.

TavistockToad

I am 173cm talls so about 5ft 9.
I'm a size 12 in the uk, mostly because of my height.
But with jeans, I have to wear a size 12-14 and wear a belt because my legs are quite long.
I might add an extra 300 calories to my day, but I don't really go looking for food..

Unless its some sort of treat/sweet, but I don't want to eat them and add calories for the sake of it.
I have a decent breaky, average lunch and a relatively small, 40% meat, 40% veg and 20% carb dinner.

Eating at maintenance isn't 'calories for the sake of it'......

watfordjc

Your current BMI is in the "normal" range and your goal weight is in the "underweight" range. Depending on your build, I would probably suggest weight training for 12 weeks whilst eating at maintenance (to improve bone density and lean mass a bit) and then have another look.

Body composition testing, if affordable locally, may be worth it just so you know where you are at (I'd suggest Bod Pod, but young lean females is - from what I've read - the group it is least accurate for and I'm unsure whether or not you fit in that category).