I need so help or advice.

xWendyJonesx
xWendyJonesx Posts: 266 Member
in Health and Weight Loss
I've been very happy with what I've been eating and the exercise I've been doing, I've lost 25lbs and almost down to my goal weight, my main concern now is to tone up my jelly belly and chunky thighs.

This week I've increased the amount of exercise I do in hopes it helps me tone up, Monday 25 mins exercise bike and Pilates class, Tue 3 mile walk and social badminton, Wed 3 mile walk and 35 min Kettle bell workout, Thur 45 min exercise bike.

My Marcos are set to 40% carbs 30% fat 30% protein! I have 1460 cals a day and also eat back about 1/2 of my burnt cals, I tend to have porridge or muesli for breakie, salad for lunch and dinner both include plenty of protein, I snack on cashew nut butter with celery sticks, Greek yogurt with protein powder, protein bar, I do have the occasional bag of crisps and biscuits but I'm trying to reduce those.

My main concern is this week I've been feeling worn out and light headed, last night I did my full 45 mins on the bike but couldn't keep up the usual pace, I only use light weight kettle bells but I was working up to heavier ones, this week I stuck with the lower weights, whilst doing the work out I had to stop as I felt sick and had to eat something.

Should I increase my carbs when working out?? Or is it just my body getting used to the extra exercise (I did exercise before but just 3x a week and only 1 activity)

Any help or advice is very much appreciated, thank you.

Replies

  • mscott10184
    mscott10184 Posts: 16
    Wendy,
    first concern is if you're feeling light headed when you work out you have to stop! sit down, catch your breath and wait until you feel better.

    some good carbs before your workout should fuel you through. maybe a banana if you're on a low carb diet and protein and fibre ASAP afterwards.

    squats and dead lifts will help alot with your legs and stomach toning. they activate the biggest muscles in your body allowing more calories to be burnt. they also work the muscles you're loking to tone up. make sure you're using good form to protect your back and also make sure you can feel the muscles working. when you're doing the exercises think about the muscles you're using. sometimes i day dream when working out and find later that i didnt have as good a session than if I'd focused on the muscles.

    finally don't forget to rest! five days a week is good but not all at once. try to get your two rest days at separate times during the week. like a Sunday and a Wednesday. think of your diet plan in thirds- 1/3 workouts, 1/3 food consumtion, 1/3 sleep. muscles are toned in the gym, fat is burnt in the kitchen.
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Eat more. you have very little to lose so it's going to be slow so I'd just eat more of your exercise calories back.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I've been very happy with what I've been eating and the exercise I've been doing, I've lost 25lbs and almost down to my goal weight, my main concern now is to tone up my jelly belly and chunky thighs.

    Because of this statement if I were you I would start using TDEE-15%

    To do this you can use a website such as scooby or this calculation

    Total calories consumed+(lbs lost x 3500)/#of days (use 3-4 weeks worth of information)

    This gives you your TDEE then minus 15% of it...

    Once you get this you don't have to worry about eating back calories you just eat the same thing everyday...and based on the desire to harden up start lifting heavy weights. Heavy being relative to you.

    You are doing kettle lifts now which is great just need to up the weights.
  • xWendyJonesx
    xWendyJonesx Posts: 266 Member
    Thank you for your informative advice, I will definitely look into working out my TDEE and see how many more calories that gives me, I'm also going to have a carb base snack before I do any exercise.

    You've reminded me I started seeing results doing a squat challenge last year, but I failed to complete it, I think I might have another go using weights this time.
  • Sarge516
    Sarge516 Posts: 256 Member
    I am a Personal Trainer, I don't claim to know it all, but just so you know where I am coming from. I lost 100 lbs on my own eating a proper diet and exercising. No surgery or pills.

    Now, onto your question....Our bodies are wonderful machines. They adapt. Your workout routine is likely no longer challenging you. Turn it up a notch, change it up. If you weren't doing strength training, add it. Watch your carb intake.

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