Advice pleasee(:

123Allyxox
123Allyxox Posts: 112 Member
in Health and Weight Loss
So I got on the body scanner thing at my work and I was unpleasently suprised with what it told me. I'm 5'5 and 125 lbs (20.8 BMI) But my body fat is over weight and my muscle is low. So basically I need to lose 15 lbs of fat and gain 10 lbs of muscle! I know I know eat more protien cardio and strength training but there arent enough hours in the day for all that right now. If you have any advice or tips that would be great <3

Replies

  • Drussander
    Drussander Posts: 266 Member
    Just strength training for now, since you can't do cardio. Do Push-ups and sit-ups for starters. You can do this at home. Consider getting a book and a set of dumbells too possibly. It may be boring, but it will do the trick. Whatever way you do it, start building muscle and that will help you burn fat. Also try to walk more, park farther away, etc. and eventually add cardio when you can.

    Others will have different ideas that may work as well or better. Your numbers don't look bad, sounds like you just need to tone up.
  • Paw4awhile
    Paw4awhile Posts: 25
    It is hard to know how to help you without knowing what work you do & how you get there. Are you disabled in any way? If you go to work by bus you could get on at the next stop along & 1 stop before your stop at work. If you walked quickly to those stops that would burn calories & also help build muscle. If you use the lift at work get off 1 floor below the 1 you need & use the stairs for the last part. When you are sat in your seat at home or work you can clench the muscles in your bottom for so long & then release, this can be done very easily at any time. I hope some of these help.
  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    I don't trust those body scanners. I've never had a reliable reading from one. For example - if I get on an online calculator, they all say about 25% or so body fat. Buy my scale at home says 35%. I'd think the online ones were faulty, except they agree more, and, according to my scale I've lost 18 lbs but am still at the same body fat percent. I don't believe that!
  • bprague
    bprague Posts: 564 Member
    if you only have 20 minutes or less, try out the zuzana light: http://www.youtube.com/user/ZuzkaLight

    She has super intense, very short workouts using mostly body weight. I recommend them highly because it's a lot of strength training AND cardio in a short amount of time.
  • Lift_hard_eat_big
    Lift_hard_eat_big Posts: 2,278 Member
    So I got on the body scanner thing at my work and I was unpleasently suprised with what it told me. I'm 5'5 and 125 lbs (20.8 BMI) But my body fat is over weight and my muscle is low. So basically I need to lose 15 lbs of fat and gain 10 lbs of muscle! I know I know eat more protien cardio and strength training but there arent enough hours in the day for all that right now. If you have any advice or tips that would be great <3

    Does the scanner have different activity level options? Like my scale has 5 levels, so if I set it to level 2 vs. 3, my body fat will vary from 12-18%
  • EccentricDad
    EccentricDad Posts: 875 Member
    So I got on the body scanner thing at my work and I was unpleasently suprised with what it told me. I'm 5'5 and 125 lbs (20.8 BMI) But my body fat is over weight and my muscle is low. So basically I need to lose 15 lbs of fat and gain 10 lbs of muscle! I know I know eat more protien cardio and strength training but there arent enough hours in the day for all that right now. If you have any advice or tips that would be great <3

    Figure out your Daily Caloric Expense based on your daily activity rate and eat 750 below it. Most people say 500 but I say 750 since you (as a woman) are going to have a lower caloric daily expense. When you fill your calories, eat only clean foods that are dense in nutrition and take a natural multi-vitamin if you don't already. Mean while, power walk EVERYWHERE you go with the intentions to knock your breath out. Yes, you'll sweat, but if you are serious about losing the weight, you will want to. As far as ratios, don't have protein go beyond your activity level's requirement.
  • 123Allyxox
    123Allyxox Posts: 112 Member
    I guess exercise is the way to go, I'm not disabled- I do have a heart condition that makes cardio tough sometimes, and my bmr is 1228 which is super low. I guess it's just easier to say then do- Definitly going to try some of those videos(:
  • 123Allyxox
    123Allyxox Posts: 112 Member
    I work for a weight control center and the machine is pretty fancy, I trust what it says for the most part, I'm definitly more fat than muscle. But I'm probably also over reacting a bit too.
  • dinosnopro
    dinosnopro Posts: 2,177 Member
    So I got on the body scanner thing at my work and I was unpleasently suprised with what it told me. I'm 5'5 and 125 lbs (20.8 BMI) But my body fat is over weight and my muscle is low. So basically I need to lose 15 lbs of fat and gain 10 lbs of muscle! I know I know eat more protien cardio and strength training but there arent enough hours in the day for all that right now. If you have any advice or tips that would be great <3

    Figure out your Daily Caloric Expense based on your daily activity rate and eat 750 below it. Most people say 500 but I say 750 since you (as a woman) are going to have a lower caloric daily expense. When you fill your calories, eat only clean foods that are dense in nutrition and take a natural multi-vitamin if you don't already. Mean while, power walk EVERYWHERE you go with the intentions to knock your breath out. Yes, you'll sweat, but if you are serious about losing the weight, you will want to. As far as ratios, don't have protein go beyond your activity level's requirement.




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