General advice really

maoribadger
maoribadger Posts: 1,837 Member
in Fitness and Exercise
Lost 13lb before the summer holidays and stalled. Have been back on it 3 weeks now and lost 9lb. As you can see from my ticker LOOOONG way to go.

Used to be a martial artist, kickboxing and karate prior to my kids, blackbelt in both, was never skinny but maintained a reasonable weight for years through exercise and loved doing it. Ended up with postnatal depression after kids and just stopped completely, no exercise, comfort eating and on meds that make you gain weight, gained 6 stone in last 2 years. Decided this time around to stop ****ing about with stupid diets. (Have done SW, WW, VLCD, IF, not that they are stupid if they work for you just that I was bouncing around between them) and just give myself a sensible aim and more to the point get back to exercising 4 times a week like i used to. So spoke to the MFP gods and they gave me 1530 cals a day for 2lb a week loss. Aiming to knock off 2 stone then drop to 1.5lb a week maybe and gradually taper my goals down as I get closer to my target though the number is arbitary, I'd just like to be a size 12 not a 22-24.

Been 3 weeks now. Have been swimming and gymming, roughly 2 days swim, 2 gym. Sometimes doing gym in morning and then having a swim in evening to work out muscle stiffness. Am up to about 28 laps of the pool when I swim in about 32 mins, breast stroke or backstroke as I suck at crawl. In gym am doing 10 mins walking fast on treadmill and five mins bike, five mins row. Usually enough to make me sweat. Then using in order lat pull down, shoulder press, low row, chest press, pec deck, leg curl, leg extension, leg press and back machine. 15-25kg depending on machine (50kg on leg press) and 3 sets of 15 reps.

I've also just invested in a pair of running trainers, Karrimor ones. And a Polar FT7F though I havent used it yet. I also wear a fitbit one which is great for monitoring calories burned when Im at work (A&E nurse so walk a LOT at work)

Just wondering if anyone had any general advice for me, nutrition, exercise regime the lot. I'm determined to make this stick this time and the exercise for me is the key. Its doing my depression a ton of good, I had forgotten how wonderful I feel when I exercise. I'd like to eventually add in running and free weights to my exercise regime but I dont feel brave enough or nearly slim enough yet hence hiding in the pool or the weighted machines in the gym. Have been browsing forum and trying to take a lot of info on board.

Replies

  • maoribadger
    maoribadger Posts: 1,837 Member
    Bumping hoping.someone might pick this up
  • martinel2099
    martinel2099 Posts: 899 Member
    Lost 13lb before the summer holidays and stalled. Have been back on it 3 weeks now and lost 9lb. As you can see from my ticker LOOOONG way to go.

    Firstly congrats on losing some weight that's a victory!
    Lost 13lb before the summer holidays and stalled. Have been back on it 3 weeks now and lost 9lb. As you can see from my ticker LOOOONG way to go.

    Used to be a martial artist, kickboxing and karate prior to my kids, blackbelt in both, was never skinny but maintained a reasonable weight for years through exercise and loved doing it. Ended up with postnatal depression after kids and just stopped completely, no exercise, comfort eating and on meds that make you gain weight, gained 6 stone in last 2 years.

    Why not get back into martial arts? It sounds like you had a good amount of activity before which worked with your eating habits before, but now that you've stopped naturally you're going to gain weight if eat more calories than you burn. Consider training for martial arts at home, or better yet there are clubs where you only have to go twice a week for an hour or two, i'm sure you can fit that in.

    Been 3 weeks now. Have been swimming and gymming, roughly 2 days swim, 2 gym. Sometimes doing gym in morning and then having a swim in evening to work out muscle stiffness. Am up to about 28 laps of the pool when I swim in about 32 mins, breast stroke or backstroke as I suck at crawl. In gym am doing 10 mins walking fast on treadmill and five mins bike, five mins row. Usually enough to make me sweat. Then using in order lat pull down, shoulder press, low row, chest press, pec deck, leg curl, leg extension, leg press and back machine. 15-25kg depending on machine (50kg on leg press) and 3 sets of 15 reps.

    I've also just invested in a pair of running trainers, Karrimor ones. And a Polar FT7F though I havent used it yet. I also wear a fitbit one which is great for monitoring calories burned when Im at work (A&E nurse so walk a LOT at work)

    It sounds like you have a plan, always better than nothing, you are keeping active. I highly recommend considering picking up a heavy lifting program for beginners, like strong lifts 5x5. You workout 3 times a week, 3 exercises only each day. These are heavy compound lifts that work all of your muscle groups and focus on natural movements. I highly recommend you check out the strong lifts program, or check out any of the stickied posts on the forums talored to women in the weight room here on fitness pal.

    I personally lift heavy weights to mitigate muscle loss while eating at a calorie deficit.
    Just wondering if anyone had any general advice for me, nutrition, exercise regime the lot. I'm determined to make this stick this time and the exercise for me is the key. Its doing my depression a ton of good, I had forgotten how wonderful I feel when I exercise. I'd like to eventually add in running and free weights to my exercise regime but I dont feel brave enough or nearly slim enough yet hence hiding in the pool or the weighted machines in the gym. Have been browsing forum and trying to take a lot of info on board.

    General advice
    1. Do what you love, if you love martial arts why not get back into it.
    2. Lift heavy weights, consider a heavy lifting program like strong lifts.
    3. If you want to watch nutrition but want to keep it simple, consider the flexible dieting technique IIFYM. The goal is to eat at your calorie goal appropriate to you, but also to meet recommend levels of protein, fats and carbs in your daily diet.
  • freightpro
    freightpro Posts: 2
    I am lucky to have a friend who is a trainer, he says that for quick fat burn hop on the exercise bike on 5 and pedal at 70 rpm for 2 minutes, then up to 6 for 2 minutes and so on until you get to about 10 (12 minutes) and then drop down again by 1 every 2 minutes until you get to 5 again all the time trying to keep 70 rpm. It is doing me very well but the first couple of tines really hurt the old bottom but it is getting easier.
  • maoribadger
    maoribadger Posts: 1,837 Member
    I am lucky to have a friend who is a trainer, he says that for quick fat burn hop on the exercise bike on 5 and pedal at 70 rpm for 2 minutes, then up to 6 for 2 minutes and so on until you get to about 10 (12 minutes) and then drop down again by 1 every 2 minutes until you get to 5 again all the time trying to keep 70 rpm. It is doing me very well but the first couple of tines really hurt the old bottom but it is getting easier.

    I think i'd actually DIE lol.

    Thankyou for the concise advice, will look into the lifting programme. Won't get back to martial arts I dont think as a) my gym/swim passport is all I can spare money wise and b)between martial arts and nursing my knees are shot to hell as is my right shoulder. I've toyed with the idea but I think those days are behind me now.

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