Ok guys...Realistic Expectations. How long are we talking?
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southrnchic479 wrote: »So I've decided this year, I am not going to get lackadaisical when I start to look "alright" but instead I'm going to go all in and do this for an entire YEAR and PUSH MYSELF and see where that gets me.
But I'm curious as to what my time frame looks like? Here's some stats + goals:
FEMALE
27
5'5"
146 lbs
26-28% body fat (I do not have a large chest, so sadly that is not contributing too much to this figure!! No pun intended LOL)
Medium build
Goal Weight = Sexy (Best guess is 125-130 lbs and 21% body fat)
I'm on 1300 calories a day with a desk job, currently only working out 20-30 min a day, 3-4 days a week, just doing calisthenics. In 2 weeks I'll incorporate some cardio: 20-30 min on the treadmill, 4mph. As strength increases, I'll add in weights.
Protein is 40% of my diet so as not to lose muscle. Macros are 81g of carbs / 51g of fat / 130g of protein.
I understand everyone's journey is different. But I was wondering about how long it takes to see the kind of results I'm looking for. How long it took for any of you...A year? 7 months? I think having realistic expectations is going to help me (mentally!) stick to my goals.
To the bolded: You have it backwards. We don't weight train after we get strong. We weight train in order to get strong. Start now, only because it's not possible to start retroactively. With your goals, it's your best bet.
I second the 0.5lb/week idea. Fitness and slow weight loss will be the best use of your year. And then you'll need to keep going, not stop. Don't worry; it's fun.
I'm your height, around your goal weight, 35 years your senior. Weight loss can be pretty fast. I lost 50+ in about a year (but I was kinda fit/strong when I started). If you want mostly fat loss, and a strong, lean body, but are not yet fit/strong . . . take it slower.
Best wishes!
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You can realistically lose ~.5-1 lb/week and gain ~.5-1.0 lb muscle/month, but you cannot do this simultaneously.
I think it is critical to be realistic and not set too lofty of a goal. This is going to take a year or longer. It takes about a year for a fitness professional to work on a plan like this and this is their full time job. You are limited by time and what your body can handle.
I would incorporate resistance training early - a regret nearly everyone has in this process. What are you waiting for? It may be helpful to find a fitness pro with a similar goal and body type. Also look at the incredible impact strength training has on the individual. This is really inspirational stuff!
"It's time to sacrifice who you are, for who you can become". - Jordan Peterson
It's good to have a goal, but bottom line if you begin this journey you will be better off in the future regardless. Proceed and readjust as you go.6 -
I agree with starting your weight training now. Pick a program that fits you and get started. I have no clue what my bodyfat percentage is..but I went from one side of the scale to the other to the below stats now and it was over a course of going on 4 years in November.
F/33/5’1”/131
I started at 185 November of 2014 and ended at 121 in August of 2015. I have been slowing gaining but have maintained and recomped at 130-132 for the last year (Feb 2017).2 -
Basically you have 15lbs you want to lose... take it slow and steady at 0.5lb a week loss...add in strength training and it'll take less than 6 months.
It's so refreshing to see a post that's not about quick weight loss aspirations.
It's so much more sustainable when we don't restrict our calories too much and eat foods we enjoy/ like.
All the best.
~Ruth9 -
Just a fine point on your goal of being "sexy". That's a mindset rather than a physical goal.
A skinny model in the sexiest lingerie can feel unsexy. An obese woman can feel sizzling smoking hot.
It is generally easier to feel pretty or sexy or confident at a healthy weight. But it's not required. Or guaranteed.10 -
southrnchic479 wrote: »@fitoverfortymom - no actually MFP gave me 1249 for 1lb a week with 15 lbs to lose. I upped it to 1300. My BMR is estimated @ 1467 so I thought 1300 was appropriate?
Shouldn't you be eating ABOVE your BMR?1 -
LivingtheLeanDream wrote: »It's so refreshing to see a post that's not about quick weight loss aspirations.
It's so much more sustainable when we don't restrict our calories too much and eat foods we enjoy/ like.
~Ruth
This.^^
Took me a while to understand this. Working to implement it now. Well stated, Ruth.
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To all of the above: yes I absolutely am all in for doing this slowly. I think in the past when I plateaued at 143 (in the gym 3 days a week) after about 3 months I just gave up because I thought it wasn’t working but that just meant I had to switch something up. Also, my living situation has been extremely crazy. I am about to have some stability back in my life and that will definitely help in keeping my goals! The timeline was more or less for me to be able to pat myself on the back and say “don’t worry, you’re doing all of this right. Just give it time.” It’s absolutely a lifelong thing, and this is the year I change my life!
A rather broad question but as far as the strength training, I am only able to do body weight exercises right now. Other than that and my little 5 lb dumbbells, I really don’t know where else to start with the strength training. In a couple weeks I’ll have access to a gym with free weights and one of those cable machine things (I’m a gym newbie). It also has the lat pull down one but no barbells or anything like that. Is that going to be enough to get me started? I’m just so weak from never doing much of anything in my life, I don’t want to go all balls to the wall and hurt myself lol!
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LearningToFly13 wrote: »southrnchic479 wrote: »@fitoverfortymom - no actually MFP gave me 1249 for 1lb a week with 15 lbs to lose. I upped it to 1300. My BMR is estimated @ 1467 so I thought 1300 was appropriate?
Shouldn't you be eating ABOVE your BMR?
Why? I want to lose weight0 -
southrnchic479 wrote: »LearningToFly13 wrote: »southrnchic479 wrote: »@fitoverfortymom - no actually MFP gave me 1249 for 1lb a week with 15 lbs to lose. I upped it to 1300. My BMR is estimated @ 1467 so I thought 1300 was appropriate?
Shouldn't you be eating ABOVE your BMR?
Why? I want to lose weight
You want to eat below your TDEE, but above your BMR.7 -
Ohhhh .... may have to revisit my numbers ha. Thanks!1
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Have a look at the body weight and dumbbell workouts in this thread.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I found Nerdfitness, (an excellent site) and a dumbbell routine, gave me good initial progress.
I used the HasFit beginners dumbbell, but they have plenty of others on YouTube.
The cable machine is a very useful piece of equipment, so research what you can get out of it. The lat pull down will move you towards pull-ups.
Cheers, h.3 -
@middlehaitch thank you so much!!3
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My stats are similar! I'm 5'4", and last January started MFP at 143. It took 6 months to tone---walking, Pilates, yoga---and lose, with my lowest weight being 126. Now I hover around 128-129, which for me is fine...completely happy where I'm at! My BMI was 22.4 when I had all my numbers done for work last year.3
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I think people get overly focused on the math of it all...
20lbs, proper diet and exercise, I'd say 3 or 4 months if you get serious...
Eat lightly, eat smart, eat healthy, stay active and honestly who cares how long...
It's no wonder how 98% of people try to timetable this whole thing and 98% gain the weight back...
Make changes that you can stick with for life, or gain it back1 -
Mr_Healthy_Habits wrote: »I think people get overly focused on the math of it all...
20lbs, proper diet and exercise, I'd say 3 or 4 months if you get serious...
Eat lightly, eat smart, eat healthy, stay active and honestly who cares how long...
It's no wonder how 98% of people try to timetable this whole thing and 98% gain the weight back...
Make changes that you can stick with for life, or gain it back
The only reason I was looking to “timetable” this is because I want to have a realistic way to track my progress. That way, if I feel that I am not progressing, I can remind myself “yes, you are. The changes are just so small you’re not able to notice them like you did when you had all that weight to lose, but you ARE doing it right.” Many times I doubt if I am doing the exercises right or eating enough etc because I was never taught anything about this. I’ve already lost 23 lbs and kept it off for 5 years because I changed my lifestyle, so this isn’t really a matter of “I want results RIGHT NOW” I just need to know what milestones I can expect so I don’t get discouraged. If I get discouraged because I feel like what I’m doing isn’t making a difference I may quit and that is the battle I am trying to beat. Trying to prep my mental game and change the way I approach obstacles in my life - no quitting. I know that this is another life change, in more ways than one.7 -
middlehaitch wrote: »Have a look at the body weight and dumbbell workouts in this thread.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I found Nerdfitness, (an excellent site) and a dumbbell routine, gave me good initial progress.
I used the HasFit beginners dumbbell, but they have plenty of others on YouTube.
The cable machine is a very useful piece of equipment, so research what you can get out of it. The lat pull down will move you towards pull-ups.
Cheers, h.
I can also recommend the NerdFitness routine - it’s a basic circuit of maybe six basic but important moves, no equipment needed (you want one thing to lift - I used a container of cat litter or laundry detergent). I did it three times a week for a month or so and then moved onto Fitness Blender bodyweight workouts (free on YouTube or their website), which use all those same basic moves but have a lot more variety. They have a lot of dumbbell workouts too, but I think starting off simple was a good way to go. You won’t get ripped doing these workouts in a deficit, but I absolutely have noticed increases in strength and balance in particular.3 -
southrnchic479 wrote: »Mr_Healthy_Habits wrote: »I think people get overly focused on the math of it all...
20lbs, proper diet and exercise, I'd say 3 or 4 months if you get serious...
Eat lightly, eat smart, eat healthy, stay active and honestly who cares how long...
It's no wonder how 98% of people try to timetable this whole thing and 98% gain the weight back...
Make changes that you can stick with for life, or gain it back
The only reason I was looking to “timetable” this is because I want to have a realistic way to track my progress. That way, if I feel that I am not progressing, I can remind myself “yes, you are. The changes are just so small you’re not able to notice them like you did when you had all that weight to lose, but you ARE doing it right.” Many times I doubt if I am doing the exercises right or eating enough etc because I was never taught anything about this. I’ve already lost 23 lbs and kept it off for 5 years because I changed my lifestyle, so this isn’t really a matter of “I want results RIGHT NOW” I just need to know what milestones I can expect so I don’t get discouraged. If I get discouraged because I feel like what I’m doing isn’t making a difference I may quit and that is the battle I am trying to beat. Trying to prep my mental game and change the way I approach obstacles in my life - no quitting. I know that this is another life change, in more ways than one.
Awesome stuff
Great attitude! Keep it up, never give up and with that attitude, you'll get there for sure!4
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