Getting lean by next summer?

Voca_Star
Voca_Star Posts: 140
in Health and Weight Loss
Sorry for posting this again, but I didn't get ANY advice last time I asked :(((

So two weeks ago when I weighed myself i was 141 pounds. Last weekend I was 138. This weekend I was 139.5.
I'm not stressing that anymore, weight fluctuates. I want to get down to about 115 - 120, hopefully by my 19th birthday, next February. By the way, I'm only 5'3". So I have a couple of questions and as many answers as possible would be greatly appreciated ^^

First of all, I usually burn about 250 -400 with my exercise, depending on what it is. So should I eat those calories back or just stick with the 1250 that MFP recommends for me daily? I want to lose fat, so keeping a calorie deficit is a MUST. Will it still count as a calorie deficit if I eat my exercise calories back?

Second of all, for exercise I do: Sun, Tues, Thurs, Friday, I do 35 - 45 minutes of intense cardio. Depending on what I do for cardio, it burns between 250 - 400 calories. And then on Monday and Wednesday, I do a circuit routine. This is my routine:

5 minutes of rope jumping
20 crunches
25 squats
10 - 15 (all I can do...for now) push ups)
5 minutes of running in place
25 leg lifts
15 lunges on each leg
25 chest flies (ten pound weights)
*****And, repeat. About, 4 -5 times.******

Is this a good routine for losing fat? The cardio alone will burn about 400 calories.

Third, with doing all of this and keeping a diet high in protein, low in sugar, and eating lots of vegetables, fruits, whole grains, fat-free dairies, and drinking lots of water, will that be a good way to get a flat stomach? I have an event next May I want to look lean for so any advice is great!

Replies

  • Pebble321
    Pebble321 Posts: 6,423 Member
    Sorry for posting this again, but I didn't get ANY advice last time I asked :(((

    So two weeks ago when I weighed myself i was 141 pounds. Last weekend I was 138. This weekend I was 139.5.
    I'm not stressing that anymore, weight fluctuates. I want to get down to about 115 - 120, hopefully by my 19th birthday, next February. By the way, I'm only 5'3". So I have a couple of questions and as many answers as possible would be greatly appreciated ^^

    First of all, I usually burn about 250 -400 with my exercise, depending on what it is. So should I eat those calories back or just stick with the 1250 that MFP recommends for me daily? I want to lose fat, so keeping a calorie deficit is a MUST. Will it still count as a calorie deficit if I eat my exercise calories back?

    Second of all, for exercise I do: Sun, Tues, Thurs, Friday, I do 35 - 45 minutes of intense cardio. Depending on what I do for cardio, it burns between 250 - 400 calories. And then on Monday and Wednesday, I do a circuit routine. This is my routine:

    5 minutes of rope jumping
    20 crunches
    25 squats
    10 - 15 (all I can do...for now) push ups)
    5 minutes of running in place
    25 leg lifts
    15 lunges on each leg
    25 chest flies (ten pound weights)
    *****And, repeat. About, 4 -5 times.******

    Is this a good routine for losing fat? The cardio alone will burn about 400 calories.

    Third, with doing all of this and keeping a diet high in protein, low in sugar, and eating lots of vegetables, fruits, whole grains, fat-free dairies, and drinking lots of water, will that be a good way to get a flat stomach? I have an event next May I want to look lean for so any advice is great!

    1. Yes you still have a calorie deficit if you "eat back" the cals you burn exercising. That's a key part of how MFP is set up - it is assumed that you will eat more when you exercise - in order to reach the total recommended cals/day to keep you healthy while you lose weight.

    2. I'm not an exercise expert - try what you're doing for a month or two and then change things around if it's not working for you. From what I read on MFP (often) - lifting heavy is great for building your muscles which can make you look leaner and more toned as you lose the fat.

    3.. Eating the way you describe sounds pretty healthy to me. But, I don't believe that diet in itself if going to give you a flat stomach. You need to lose the fat and build the muscles if you want a toned looking stomach.
    Don't cut your cals too low - that isn't going to do you any favours (for your health) and isn't going to be easy to stick to for the long term. Be realistic about what and how much you can eat in the long term, and change your habits to reflect a healthy long term eating plan - that is really most important.
  • mattsdad1961
    mattsdad1961 Posts: 65 Member
    First of all you are very correct to not be stressing...stress really adds to the difficulty of attaining the goals you desire.
    Second, MFP sets your target of 1250 base to enable you to lose weight at a healthy, maintainable rate based on your base activity level. So, if you exercise you should eat back some (most) of your exercise calories so your achive well-functioning metabolic state. It sounds as though you are dialed in nutritionally...so perhaps that is one less thing to stress over, as well.
    I find that working out first thing helps really burn fat, since I've not eaten through the night...but I make sure to grab some carbs and protien as soon as I'm out of the shower.
    If you are looking to flatten your stomach, be sure you work abs each day...from multiple angles...not just crunches...planks are more effective, side planks, twists and roman chair exercise all help firm the abs and obliques...you can look online for many suggestions..youtube even has helpful videos.

    Good luck - you can do this!..remember...steady and sure is better than stressed and chaotic.

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