exercise help?
vinsmomma26
Posts: 103 Member
So I want to lose about fourty pounds, and even continue after I reach that goal. I'm 5'7 and I weigh 207 right now. I have been watching my calories, my maximum amount of calories I can consume is 1690, I try to stay right below 1500. I have a gym membership, and I go three times a week. I focus mainly on cardio..elliptical for an hour, treadmill for awhile and then I incorporate weights also. I just started my journey on nov 2nd , so im not trying to kill myself with heavy lifting. I do some chest presses and leg presses as much as my body can. I am just drinking water, and eating healthy for the most part..I still eat my snacks, but within my.calorie goal. I need to lose weight in my stomach, and tone everything up. I have lost three pounds already, but I just want to know the best exercises for losing weight consistently..thank you advance everyone!!
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vinsmomma26 wrote: »So I want to lose about fourty pounds, and even continue after I reach that goal. I'm 5'7 and I weigh 207 right now. I have been watching my calories, my maximum amount of calories I can consume is 1690, I try to stay right below 1500. I have a gym membership, and I go three times a week. I focus mainly on cardio..elliptical for an hour, treadmill for awhile and then I incorporate weights also. I just started my journey on nov 2nd , so im not trying to kill myself with heavy lifting. I do some chest presses and leg presses as much as my body can. I am just drinking water, and eating healthy for the most part..I still eat my snacks, but within my.calorie goal. I need to lose weight in my stomach, and tone everything up. I have lost three pounds already, but I just want to know the best exercises for losing weight consistently..thank you advance everyone!!
**thank you IN advance, sorry0 -
Losing weight is more about diet than about exercise. You can lose weight without exercising at all if your nutrition is spot on. Think about exercising for better health/endurance or to help retain lean mass during your losses, while your diet for your overall weight/fat losses.
How is your dietary intake and food logging? Do you weight all solid foods and accurately measure all liquids? Having an accurate log of your intake will be far more important to your loss goals than your exercise will.0 -
BecomingBane wrote: »Losing weight is more about diet than about exercise. You can lose weight without exercising at all if your nutrition is spot on. Think about exercising for better health/endurance or to help retain lean mass during your losses, while your diet for your overall weight/fat losses.
How is your dietary intake and food logging? Do you weight all solid foods and accurately measure all liquids? Having an accurate log of your intake will be far more important to your loss goals than your exercise will.
i want to stay healthy also. Ive been active my whole life, and I lost motivation when I had my son four years ago. I want to become stronger, and tone up
I try to log everything I eat, I know I measure the foods and liquids accurately, but sometimes ill have a cookie lets say and forget to log it. My goal starting tomorrow is to limit my snacking anyway. I also eat the correct serving size so I know exactly what im eating. 0 -
My first suggestion... eat whatever you want... just do it in moderation.
My second suggestion.. log EVERYTHING that you eat.
My third suggestion... weigh all solids and use liquid measure for all liquids. Be accurate. Serving sizes don't really mean anything. As an experiment, open a package of anything dry/solid. Pour out the suggested serving size, then weigh it. It's almost guaranteed to not be the listed weight if the serving size is given in something like cups, for example or if the package says x servings per package. You are almost guaranteed that the serving size on the package will not line up with the weight of said serving size.
Fourth suggestion, eat enough protein, no matter the source. The protein macro MFP provides is an adequate starting point (but probably still low). Protein will help you feel fuller longer and help preserve the lean mass that you will lose during your losses.
Fifth... seriously consider picking up some kind of resistance training program. A good beginner lifting program or bodyweight program will help firm up your muscles which will help make the appearance changes that you want to see as you lose fat, while at the same time, preserving the lean mass that you will be losing during your losses.
I listed those in that order for a reason as, in my and many other opinions, they are important in that order.0 -
BecomingBane wrote: »My first suggestion... eat whatever you want... just do it in moderation.
My second suggestion.. log EVERYTHING that you eat.
My third suggestion... weigh all solids and use liquid measure for all liquids. Be accurate. Serving sizes don't really mean anything. As an experiment, open a package of anything dry/solid. Pour out the suggested serving size, then weigh it. It's almost guaranteed to not be the listed weight if the serving size is given in something like cups, for example or if the package says x servings per package. You are almost guaranteed that the serving size on the package will not line up with the weight of said serving size.
Fourth suggestion, eat enough protein, no matter the source. The protein macro MFP provides is an adequate starting point (but probably still low). Protein will help you feel fuller longer and help preserve the lean mass that you will lose during your losses.
Fifth... seriously consider picking up some kind of resistance training program. A good beginner lifting program or bodyweight program will help firm up your muscles which will help make the appearance changes that you want to see as you lose fat, while at the same time, preserving the lean mass that you will be losing during your losses.
I listed those in that order for a reason as, in my and many other opinions, they are important in that order.
thanks so much for your advice! I figured that the serving size would be accurate, but wow now that im thinking about it, you're right! I dont have a food scale, I just use measuring cups and spoons. My problem is snacking at night. I work until 9pm so I will eat my dinner around 4ish and then be starving by the time I get home. I'm constantly on my feet at work, so I am probably losing some calories not doing anything. I'm going to try some of your suggestions, thanks again!!0 -
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it was very helpful..the thing is I cant afford a food scale right now, I know its only twenty pounds but my husband has been out of work for almost two years now
the measuring cup will have to do for now. I try to predict what a cup of food should be , I dont go near the rim at all. Actually after watching that video, I may be getting too little instead of too much. Ive been watching my intake probably too much lol 0 -
vinsmomma26 wrote: »it was very helpful..the thing is I cant afford a food scale right now, I know its only twenty pounds but my husband has been out of work for almost two years now the measuring cup will have to do for now. I try to predict what a cup of food should be , I dont go near the rim at all. Actually after watching that video, I may be getting too little instead of too much. Ive been watching my intake probably too much lol
haha twenty pounds I totally meant to say bucks0 -
If you were getting too little, you would be losing as expected or more so.
I get it being expensive. The only suggestion for that is to try and save up, or see if you can find one on sale somewhere.
Until such a time that you can afford one, it seems that estimations will have to do. Just remember that weight loss is not linear and that it takes time. Losing a lb a week is a good goal to have, but it will not always work out to that even with spot on logging as humans are more complicated machines than math can provide for.0 -
BecomingBane wrote: »If you were getting too little, you would be losing as expected or more so.
I get it being expensive. The only suggestion for that is to try and save up, or see if you can find one on sale somewhere.
Until such a time that you can afford one, it seems that estimations will have to do. Just remember that weight loss is not linear and that it takes time. Losing a lb a week is a good goal to have, but it will not always work out to that even with spot on logging as humans are more complicated machines than math can provide for.
Well I thought 3 pounds was alot for just two weeks in, I dont know though, I was just surprised to see it on the scale. That's what I am going to have to do, just save up. It would be a nice birthday present lol I know that. I just get discouraged easily, and seeing all of the success pictures on here makes me irritated lol I want to be happy with myself0 -
Weight loss takes time and does not happen in the way that the media tells you it does. Be patient, follow the plan and you'll get there.0
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If you can't afford a food scale, just use a measuring cup but don't fill to the top. This will work. You've got this!!0
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Cardio is great! If you can work up to high intensity stuff, you will shed weight faster than a jaunt on a treadmill. i.e. Walk at 3.5 for 3 minutes incline 1 then run at 6mph at incline 5 for 2 minutes, alternate for 30 minutes.
The more you lift both in sets and weight, the more you will lose. You burn fat longer with resistance over cardio. Work big muscles via squats (presses too), deadlifts and chest presses. Even light bars work so start light and progress from there!
My final point is to hide the scale. Measure yourself (can find directions online) and use that as a determinant. The weight alone is indicative of nothing. I was in the same boat (5'7" and 190) so I feel ya. You got this! Choose to do something everyday, even if it's a 30 minute walk.0 -
tkfunkyfrogg wrote: »Cardio is great! If you can work up to high intensity stuff, you will shed weight faster than a jaunt on a treadmill. i.e. Walk at 3.5 for 3 minutes incline 1 then run at 6mph at incline 5 for 2 minutes, alternate for 30 minutes.
The more you lift both in sets and weight, the more you will lose. You burn fat longer with resistance over cardio. Work big muscles via squats (presses too), deadlifts and chest presses. Even light bars work so start light and progress from there!
My final point is to hide the scale. Measure yourself (can find directions online) and use that as a determinant. The weight alone is indicative of nothing. I was in the same boat (5'7" and 190) so I feel ya. You got this! Choose to do something everyday, even if it's a 30 minute walk.
While some of this is good advice, your emphasis on Epoc or "afterburn" is dead wrong. There have been no studies that show that this is the case. Additionally, calorie burn for lifting is very minimal. Adding one pound of muscle to your whole body only burns about 6 additional calories per day.
Please don't just pop up and spout broscience unless you have some studies to back it up.0 -
BecomingBane wrote: »Weight loss takes time and does not happen in the way that the media tells you it does. Be patient, follow the plan and you'll get there.
I know that, I just hope I can get there, thats my worry. All I can do is try!0 -
queenliz99 wrote: »If you can't afford a food scale, just use a measuring cup but don't fill to the top. This will work. You've got this!!
that's what ive been doing, I see a difference already..I know a scale would be more accurate, but they are a little pricy for my salary right now lol0 -
tkfunkyfrogg wrote: »Cardio is great! If you can work up to high intensity stuff, you will shed weight faster than a jaunt on a treadmill. i.e. Walk at 3.5 for 3 minutes incline 1 then run at 6mph at incline 5 for 2 minutes, alternate for 30 minutes.
The more you lift both in sets and weight, the more you will lose. You burn fat longer with resistance over cardio. Work big muscles via squats (presses too), deadlifts and chest presses. Even light bars work so start light and progress from there!
My final point is to hide the scale. Measure yourself (can find directions online) and use that as a determinant. The weight alone is indicative of nothing. I was in the same boat (5'7" and 190) so I feel ya. You got this! Choose to do something everyday, even if it's a 30 minute walk.
I talked to a trainer at the gym and she told me pretty much the same thing. She told me its good to switch it up once in awhile because you're using different muscles. I've been using 70lbs on the leg press and like 15lbs on the chest press. Its great to hear support from someone who was just about my size..thanks so much!0 -
vinsmomma26 wrote: »queenliz99 wrote: »If you can't afford a food scale, just use a measuring cup but don't fill to the top. This will work. You've got this!!
that's what ive been doing, I see a difference already..I know a scale would be more accurate, but they are a little pricy for my salary right now lol
When or if you hit a slow down or stall in your weight loss fill those measuring cups just a little bit less with food.0 -
queenliz99 wrote: »vinsmomma26 wrote: »queenliz99 wrote: »If you can't afford a food scale, just use a measuring cup but don't fill to the top. This will work. You've got this!!
that's what ive been doing, I see a difference already..I know a scale would be more accurate, but they are a little pricy for my salary right now lol
When or if you hit a slow down or stall in your weight loss fill those measuring cups just a little bit less with food.
Ive been working my *kitten* off, I hope it doesnt slow down lol thanks for the tips im guessing thats how you measure your intake? 0 -
vinsmomma26 wrote: »queenliz99 wrote: »vinsmomma26 wrote: »queenliz99 wrote: »If you can't afford a food scale, just use a measuring cup but don't fill to the top. This will work. You've got this!!
that's what ive been doing, I see a difference already..I know a scale would be more accurate, but they are a little pricy for my salary right now lol
When or if you hit a slow down or stall in your weight loss fill those measuring cups just a little bit less with food.
Ive been working my *kitten* off, I hope it doesnt slow down lol thanks for the tips im guessing thats how you measure your intake?
wow I cant say a s s on here?0 -
Nope, I have a food scale but I don't use it much anymore. I have learned what a serving looks like. I used to make oatmeal for my hubby and me. I would make two heaping 1/3 cup measure of oatmeal and dump in a bunch of raisins. I did not realize how much that I was over eating my oatmeal with raisins. When I do measure the oatmeal now, I add to the cup below the edge by an 1/8" inch.0
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In the interim without a food scale another quick measure for food calorie can be done using your hands, it's not exact but I have used this method successfully, I lost about 45 lbs.
http://www.precisionnutrition.com/calorie-control-guide0 -
In the interim without a food scale another quick measure for food calorie can be done using your hands, it's not exact but I have used this method successfully, I lost about 45 lbs.
http://www.precisionnutrition.com/calorie-control-guide
I had no idea you could do that, thanks for the info!
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