Is my diet and fitness routine good for losing weight?
jenniator
Posts: 475 Member
Hey everyone,
I was wondering if anyone could give me their opinion on my health plan so I know if I'm on the right track or if I need improving. I'm 22 years old and I'm a 5'6 female. I weigh 200.1 lbs. My primary source of exercising use to be walking 5 days a week for 2 hours, but I recently joined a gym 4 days ago and I fell in love with the elliptical trainer. I plan to use the elliptical trainer 5 days a week and for a hour a day. It roughly burns about 450-500 calories for me and I get about 4.5 miles on it. Is one hour of cardio enough or should I work my way up to 2 hours? I also do a little (light) strength training with the machines at the gym for about 10-20 minutes 5 days a week which I hope will help tone me up a little. I know it's not a lot strength training, but I want to start small since I just started the elliptical this week and I am absolutely exhausted after a hour, but I figured it's good to do a little strength training since every bit helps. But I know nothing about strength training, so please tell me how much time per day I should strength train so I know what time I should work up too. I drink 8 cups of water a day and I eat about 1,400 to 1,600 calories per day. The last few days here has been my diet plan: Brinta (50 grams) (a whole-grain type of breakfast that looks like oatmeal (175 calories), a turkey sandwich on whole-grain bread after the gym (210 calories), another turkey sandwich a little later (210 calories), a big dinner (about 1000-1,100 calories) (Tonight was chicken in sauce with rice), and sometimes a snack between 50-300 calories. My snacks can range from fruits or occasionally junk food like chocolate or a few cookies. I'm not sure if it's bad to eat most of my calories at night, but it's what I prefer since it's when I'm the most hungriest and my family always prepares huge meals. Thank you for your advice and please tell me what I can improve on.
I was wondering if anyone could give me their opinion on my health plan so I know if I'm on the right track or if I need improving. I'm 22 years old and I'm a 5'6 female. I weigh 200.1 lbs. My primary source of exercising use to be walking 5 days a week for 2 hours, but I recently joined a gym 4 days ago and I fell in love with the elliptical trainer. I plan to use the elliptical trainer 5 days a week and for a hour a day. It roughly burns about 450-500 calories for me and I get about 4.5 miles on it. Is one hour of cardio enough or should I work my way up to 2 hours? I also do a little (light) strength training with the machines at the gym for about 10-20 minutes 5 days a week which I hope will help tone me up a little. I know it's not a lot strength training, but I want to start small since I just started the elliptical this week and I am absolutely exhausted after a hour, but I figured it's good to do a little strength training since every bit helps. But I know nothing about strength training, so please tell me how much time per day I should strength train so I know what time I should work up too. I drink 8 cups of water a day and I eat about 1,400 to 1,600 calories per day. The last few days here has been my diet plan: Brinta (50 grams) (a whole-grain type of breakfast that looks like oatmeal (175 calories), a turkey sandwich on whole-grain bread after the gym (210 calories), another turkey sandwich a little later (210 calories), a big dinner (about 1000-1,100 calories) (Tonight was chicken in sauce with rice), and sometimes a snack between 50-300 calories. My snacks can range from fruits or occasionally junk food like chocolate or a few cookies. I'm not sure if it's bad to eat most of my calories at night, but it's what I prefer since it's when I'm the most hungriest and my family always prepares huge meals. Thank you for your advice and please tell me what I can improve on.
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Replies
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Will you be logging your foods on MFP?
You should eat back some exercise calories.
Looks like you need more veggies in your diet. They're great for fiber and fill you up!
Make sure you're getting an adequate amount of healthy fats and protein.
It doesn't matter what time and how much you eat at a meal as long as you are in a deficit, you will lose!0 -
Stay the course and congrats on the 43 pounds lost!! IMO any more than one hour on a elliptical is overkill. You are risking injury. Weigh loss is done in the kitchen and exercise is for health. However, exercise gives you extra calories for the day. Meal timing has nothing to do with weight loss.0
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I would suggest more strength training, or at least switch up your cardio too. People have different opinions on the elliptical, this is my own personal opinion... I think it's the least effective cardio work out. Think about it, could you run for one hour straight? Probably not. Try the stairmaster... that is a SUPER tough cardio work out. You'll probably start off for only 5 minutes, but you could work your way up. Congrats on the loss! Keep it up, you're obviously doing something right
remember: it's 70% diet, 30% exercise. But, if you do want to tone, strength training is where it's at! good luck!! 0 -
healthygreek wrote: »Will you be logging your foods on MFP?
You should eat back some exercise calories.
Looks like you need more veggies in your diet. They're great for fiber and fill you up!
Make sure you're getting an adequate amount of healthy fats and protein.
It doesn't matter what time and how much you eat at a meal as long as you are in a deficit, you will lose!
Yes I will be logging on MFP. I haven't had time since I've been so busy, but I always write down everything I eat and check how many calories it is. I also weigh the amount of Brinta I have. I know I need more veggies and I usually have some with dinner. I'm glad meal timing doesn't matter since I've always ate most of my calories at night! 0 -
queenliz99 wrote: »Stay the course and congrats on the 43 pounds lost!! IMO any more than one hour on a elliptical is overkill. You are risking injury. Weigh loss is done in the kitchen and exercise is for health. However, exercise gives you extra calories for the day. Meal timing has nothing to do with weight loss.
Thank you so much! I have been working extremely hard for almost a year. I actually am back 40.2 pounds since I gained a few pounds when I was on vacation in Thailand for a month. But that's alright since it's only once and I really enjoyed myself. I lost almost all the weight I gained and am almost back to where I left off, just 3 more pounds
I originally started at 240.3 and now I'm 200.1. I'm glad a hour is good for the elliptical since I am really dead after 1 hour! 0 -
I really don't think that you need an hour on the elliptical. You would probably gain more benefit if you broke your workout hour into - suggestion - 30 minutes of the elliptical, 20 minutes of weight lifting (alternating upper body, lower body, and core each day), and 10 minutes of stretching. Or alternate the elliptical one day with weight training the next day. With either, don't forget to stretch.0
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I would suggest more strength training, or at least switch up your cardio too. People have different opinions on the elliptical, this is my own personal opinion... I think it's the least effective cardio work out. Think about it, could you run for one hour straight? Probably not. Try the stairmaster... that is a SUPER tough cardio work out. You'll probably start off for only 5 minutes, but you could work your way up. Congrats on the loss! Keep it up, you're obviously doing something right remember: it's 70% diet, 30% exercise. But, if you do want to tone, strength training is where it's at! good luck!!
This is the 4th day I've used the elliptical Trainer, so it hasn't been that long. Is it really not a effective cardio? I've always heard it was one of the most effective types of cardio. That is a shame since it's my favorite machine and I really enjoy it. I have never really been a runner, so I don't care much for the treadmill. I've never cared much for the treadmill, stair climber, or rower. The stairmaster really is a super tough cardio! I can't even last 5 minutes ha ha. But after 1 hour on the elliptical, I am totally out of breath and exhausted. Thank you! I am really proud of my progress and have really enjoyed my time at the gym. I much rather do one hour of cardio in a nice cool environment rather than walk for 2 hours and still burn less calories! I know diet is so important, but I didn't realize it was 70%! I must be doing well since I am losing weight. I also like working out since it has so many benefits. The reason I want to tone up a bit is because I'm worried about loose skin and I've heard strength training helps with that. How many minutes would you recommend I strength train for?0 -
2snakeswoman wrote: »I really don't think that you need an hour on the elliptical. You would probably gain more benefit if you broke your workout hour into - suggestion - 30 minutes of the elliptical, 20 minutes of weight lifting (alternating upper body, lower body, and core each day), and 10 minutes of stretching. Or alternate the elliptical one day with weight training the next day. With either, don't forget to stretch.
I like going a hour on the elliptical since then I burn about 450-500 calories which is nice since I like to eat a little more. I'm already at 10-20 minutes of weight lifting, so that is good. I'm thinking to aim for 30 minutes, but I'm not sure if I need longer since I never weight lifted before. I'm not sure if it's good, but when I strength train, I work out all of my muscles with different machines, not just a specific group.
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Logging your food is critical to gauging calories in vs. calories out with exercise. I was able to hit my BMI a few years ago with heavy cardio 5-7 hrs. a week on a stationery bike combined with a core workout of between 150-300 reps. using various exercises. Lost 70 pounds in 10 months and hit my target weight of 218 pounds which I maintained for 3 years.0
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Don't get me wrong, you're moving, so that's good, but the machine does most of the work for you. If you do really enjoy it, and that is something you'll stick to, then do that. I would try mixing it up though. You can ben really low (almost like a squat), take your hands off and just focus on your legs, go as fast as you can for 1 minute then average pace for 30 seconds (keep repeating). Going at one steady pace isn't as effective as interval training. So definitely interval train on the elliptical if that's what you truly enjoy.
Learn to get comfortable lifting weights, that's how we get the toned bodies. No, you will not be bulky. Start with low weight, and work your way up to heavier weights, you don't want to hurt yourself! As for the minutes... I can't say exactly how long. From personal experience, I used to be a cardio QUEEN!!! and would only do about 30 minutes of strength training 3 times a week. Now, I am focused on strength training, with minimal cardio. It all depends on your personal goals! When I started lifting weights I went on bodybuilding.com and found so many great work out plans for all fitness levels! Don't let the "body building" turn you off, you won't look like Arnold! lol
Keep it up girl!!0 -
I haven't had time since I've been so busy, but I always write down everything I eat and check how many calories it is.
It takes less time to log foods than it does to write them down. I usually spend less than 5 minutes a day, total, logging my food.
Congrats on your progress so far!!0 -
I work out 40 minutes when I go to the gym - 20 mins strength training and 20 mins cardio alternating machines so I'm not doing eliptical every day or bike every day, etc.0
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Logging your food is critical to gauging calories in vs. calories out with exercise. I was able to hit my BMI a few years ago with heavy cardio 5-7 hrs. a week on a stationery bike combined with a core workout of between 150-300 reps. using various exercises. Lost 70 pounds in 10 months and hit my target weight of 218 pounds which I maintained for 3 years.
I know logging is critical and that's why I always keep track of my calories. Wow congratulations on losing 70 pounds and maintaining! That is amazing. I've lost 40 in 9 months which isn't really fast, but at least I'm doing my best and everyone loses at a different pace.0 -
Don't get me wrong, you're moving, so that's good, but the machine does most of the work for you. If you do really enjoy it, and that is something you'll stick to, then do that. I would try mixing it up though. You can ben really low (almost like a squat), take your hands off and just focus on your legs, go as fast as you can for 1 minute then average pace for 30 seconds (keep repeating). Going at one steady pace isn't as effective as interval training. So definitely interval train on the elliptical if that's what you truly enjoy.
Learn to get comfortable lifting weights, that's how we get the toned bodies. No, you will not be bulky. Start with low weight, and work your way up to heavier weights, you don't want to hurt yourself! As for the minutes... I can't say exactly how long. From personal experience, I used to be a cardio QUEEN!!! and would only do about 30 minutes of strength training 3 times a week. Now, I am focused on strength training, with minimal cardio. It all depends on your personal goals! When I started lifting weights I went on bodybuilding.com and found so many great work out plans for all fitness levels! Don't let the "body building" turn you off, you won't look like Arnold! lol
Keep it up girl!!
It is good I'm using a machine instead of only walking! I really do enjoy the Elliptical trainer which is good since it motivates me to use it 5 days a week. I've tried other machines, but I never liked them really, so I never stuck with them. But the Elliptical Machine feels different for me. It is sad it's lower cardio than the rest, but at least it's something I'm willing to stick too and it feels extremely difficult for me ha ha. I actually do a fat burning and aerobic work out on the elliptical, so it does have high intervals and keeps changing.
I have never lifted weight ever really to be honest. It is just something I started doing a little bit 4 days ago since I wanted to get a little toned. I am starting on small weights and I am already so sore from them ha ha. I never heard of bodybuiling.com, but I will check it out thank you! I am not worried at all about body building since I know I won't get buff or anything crazy like that ha ha.0 -
It takes less time to log foods than it does to write them down. I usually spend less than 5 minutes a day, total, logging my food.
Congrats on your progress so far!![/quote]
I know it's fast to log foods, but I don't always have access to a computer. By the time I'm home, I forget or think what's the point of logging the food in MFP when I already have logged it on paper through out the day and know how many calories I've eaten.0 -
I think that whatever keeps you moving is what you should do. If you like the elliptical stick with it until you get bored. Or you could add other things to it and switch it up from time to time. One hour is a good amount of time. I once had a trainer who told me to lift three days per week, and on those days to reduce my elliptical time to 30 minutes and wait until after I had lifted weights. You'll find a wide range of opinions, but just keep moving, and pay attention to your results along the way and adjust as needed.0
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You can use the elliptical, just throw in some sprints every few minutes...kick the intensity up and raise the resistance. In all honesty, 30 mins is plenty.
Agree that you should definitely throw in some weight training.
Eating is fine. Time of day is not a problem, I eat most of my calories after 6pm...that is when I am hungry and have always been a midnight snacker. So long as you meet your target, it is all good.
Congrats and well done0 -
GuitarJerry wrote: »WOT. Didn't read.
Just eat at a deficit. that's it, in a nutshell.
It's not just about losing weight for me, it's also about being healthier.0 -
I would work smarter, not harder. Two hours of cardio every day is not necessary.
I lift 4-5 days a week and run 1-2 days a week. Nothing takes me more than an hour, unless it's a long run.0 -
carolynmo1969 wrote: »I work out 40 minutes when I go to the gym - 20 mins strength training and 20 mins cardio alternating machines so I'm not doing eliptical every day or bike every day, etc.
The problem for me about alternating machines is finding one I actually like. I don't really like any machines besides the Elliptical trainer. But right now it's only my 4th day at the gym, so I'm really just getting use to the intense cardio and I've been pretty sore every day.
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That's good! Do something you can stick with... that's the most important part. Like I said, I used to just focus on cardio so I totally understand where you're coming from. The more muscle you have, the more calories your body burns at a resting state. Toning, comes from weight training. Start slow but definitely include it in your work outs! You'll notice your body getting nice and firm when you add that into your routine. If you have any friends who can show you some weight training, that would help. Or trainers at the gym. Just ask! People are usually more than happy to give you advice on how to use something you've never used. I used to be scared of the squat rack until my friend pushed me in there. He taught me alot about strength training and now I love it! Get out of your comfort zone and you'll see some new changes 0
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GoPerfectHealth wrote: »I think that whatever keeps you moving is what you should do. If you like the elliptical stick with it until you get bored. Or you could add other things to it and switch it up from time to time. One hour is a good amount of time. I once had a trainer who told me to lift three days per week, and on those days to reduce my elliptical time to 30 minutes and wait until after I had lifted weights. You'll find a wide range of opinions, but just keep moving, and pay attention to your results along the way and adjust as needed.
Thank you! The elliptical trainer does inspire me to go to the gym 5 days a week and work out, so it's something I want to stick with. In the past, I always gave up since I didn't like the machines. I'm glad one hour is a good amount of time. So far this week I've lifted 4 days for about 10-20 minutes which I think is a good start! I want to get up to 30 minutes. I wonder if 5 days a week is too much for weight lifting or if it has to be every other day. I have noticed positive results, so I'm really happy.0 -
GoPerfectHealth wrote: »I think that whatever keeps you moving is what you should do. If you like the elliptical stick with it until you get bored. Or you could add other things to it and switch it up from time to time. One hour is a good amount of time. I once had a trainer who told me to lift three days per week, and on those days to reduce my elliptical time to 30 minutes and wait until after I had lifted weights. You'll find a wide range of opinions, but just keep moving, and pay attention to your results along the way and adjust as needed.
Thank you! The elliptical trainer does inspire me to go to the gym 5 days a week and work out, so it's something I want to stick with. In the past, I always gave up since I didn't like the machines. I'm glad one hour is a good amount of time. So far this week I've lifted 4 days for about 10-20 minutes which I think is a good start! I want to get up to 30 minutes. I wonder if 5 days a week is too much for weight lifting or if it has to be every other day. I have noticed positive results, so I'm really happy.
Are you following a lifting program?
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riffraff2112 wrote: »You can use the elliptical, just throw in some sprints every few minutes...kick the intensity up and raise the resistance. In all honesty, 30 mins is plenty.
Agree that you should definitely throw in some weight training.
Eating is fine. Time of day is not a problem, I eat most of my calories after 6pm...that is when I am hungry and have always been a midnight snacker. So long as you meet your target, it is all good.
Congrats and well done
I use the aerobic and fat burning program, so it does have a lot of intervals which is good. I have been weight training 4 days for about 10-20 minutes. I do want to work up to 30 minutes, but I don't want to do to much at once and over do it. I'm glad the eating is fine. It's funny I always eat 80% of my calories after 6 PM too since if I am always starving at night regardless of what I eat during the day and I will get really hungry a few hours later if I eat a smaller meal.0 -
_dracarys_ wrote: »I would work smarter, not harder. Two hours of cardio every day is not necessary.
I lift 4-5 days a week and run 1-2 days a week. Nothing takes me more than an hour, unless it's a long run.
I'm happy to hear 1 hour is plenty enough. I want to get my lifting up to 30 minutes and maybe 3-5 times a week. 0 -
I don't want to sound mean, but give some other stuff a try. You'd be surprised with some of the stuff you don't like.
I'm sure any gym would have someone willing to help you out.0 -
Are you following a lifting program?
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To be honest, no I'm not. I work out all of my muscle groups since I use different machines. I just go to a machine and do 15-30 reps and move on to another one. I'm not sure if that's fine or if I need to follow a specific plan.0 -
That's good! Do something you can stick with... that's the most important part. Like I said, I used to just focus on cardio so I totally understand where you're coming from. The more muscle you have, the more calories your body burns at a resting state. Toning, comes from weight training. Start slow but definitely include it in your work outs! You'll notice your body getting nice and firm when you add that into your routine. If you have any friends who can show you some weight training, that would help. Or trainers at the gym. Just ask! People are usually more than happy to give you advice on how to use something you've never used. I used to be scared of the squat rack until my friend pushed me in there. He taught me alot about strength training and now I love it! Get out of your comfort zone and you'll see some new changes
Thank you. It is important to find something I will stick with and enjoy. I'm really focusing on cardio right now since I have a lot of weight to loss and it gives me a little extra amount of calories to eat. I heard that strength training will help you burn calories even when your resting and it will help with loose skin, so those are the reasons I'm starting to do a little strength training and work up to it. I have been starting slow and trying not to over do it since I'm a beginner. I really do hope my muscles get firmer since there so saggy and just hang there. I have asked trainers for advice and they are helpful. I also watch other people use the machine so I know how too. I am getting out of my comfort zone on a lot of things and find some new things I actually enjoy!0 -
I don't want to sound mean, but give some other stuff a try. You'd be surprised with some of the stuff you don't like.
I'm sure any gym would have someone willing to help you out.
You don't sound mean at all! I've actually tried the Treadmill, Stair Stepper, Rower, Bike, and Elliptical Trainer. I didn't care for any of them really beside the Elliptical Trainer. It's funny because I use to be afraid of the Elliptical Trainer since I heard it was so difficult and I saved it for last since I was so nervous about it ha ha. Funny since now I love it.0
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