Personal trainer wanting to help:)

I'm lookin for some help. I started my journey Sept 11,2011 when I quit smokin. Then October I started eating right and running a couple times a week, to joining the gym the end of October doing the Les Mills Combat class to starting P90X Jan 1st. I,ve must finished it with added workouts to my routine. I don't like that I have to do it 6 times a week. I workout 5 days mostly sometimes 6 and if I don't workout on that 6th day I feel guilty.

So, I started at 131.6
Lbs and went down to 121.6,lbs, milestone short lived. Went to Florida on vacation and gained back1.5 lbs. currently at 123.2 lbs. my goal is to get to 118lbs, but overall goal is to lose this beer belly (I don't even drink beer BTW) and to lift my butt a couple inches. I'm starting to see definition in my upper belly but my lower belly still looks awful and loose. I also have a sadly butt that I hate with saddle bags. I'm 5.0 feet tall, 32 years old and had 1 child who is now 8 yrs. old.

For nutrition what should I do and for workouts what should I do.

I usually alternate my workouts. Day 1 strength , day 2 cardio (running), day3 strength, day 4 running, day5 strength , day6 running

My biggest challenge is food. I want to eat all the time. And I usually eat around 1700. -1900 calls daily. My tdeeee is 2000 my cut is 1700 and my bar is 1300

I'm usually over on my protein and sometimes over on my calories too.

Also I want to tone up and lose the last couple of pounds fast, it would be nice to be toned, say flat tummy and
Ifted butt by july 1 st. Is that unrealistic goal or can it be done?

Please help?

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Ok. Somewhat are some things I should be eating and what other exercises can I do to sculp my overall body but mainly my butt and belly?

Thanks so much,

SO its the front of your stomach/pelvis thats hurting and not your back? If thats the case exercises like bent over rows, deadlifts, and squats put a lot of pressure on you abs, specifically the lower abs. Its probably a slight strain and as your abs get stronger that pain should start to lessen or go away completely.

Sorry I didn't explain myself better (English si not mother tongue). In fact, what hurts is my lower back.

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Hi!

I'm looking to lose weight, and am a 27yo male. I started back at the gym this week, and am planning on going 4 times a week, with 30 minutes of cardio & strength training in each session.

I've been keeping about a 500 calorie deficit/day, but my ratio when I eat has been right around 34/33/33. Is that okay, or does it need to be at 40/40/20 as I've seen others say?

Been eating like that for about two weeks, and I have to say, I feel great and have a ton of energy.

Thanks!

Hi--

Question about weight/strength training. I know it's difficult to say, but how heavy should weights be? And how many reps? I know lifting light weights is a waste of time and I'm not afraid to lift heavier weights. Thus far when I lift (just started a few weeks ago) I feel challenged. I'm tired afterwards and a little sore for the next day or two, but I haven't felt like I over did it. I've added more weight as I've gotten stronger. I always thought one should strive for muscle failure or very close--but I've recently read some conflicting info. Should you strive for the heaviest weight you can lift, say, 12-15 times? Or should it be so heavy that you can't lift it 12-15 times? Is there a good rule of thumb to follow?

If you've already answered this question on the thread and I missed it, my apologies. Thank you!!

Hi--

Question about weight/strength training. I know it's difficult to say, but how heavy should weights be? And how many reps? I know lifting light weights is a waste of time and I'm not afraid to lift heavier weights. Thus far when I lift (just started a few weeks ago) I feel challenged. I'm tired afterwards and a little sore for the next day or two, but I haven't felt like I over did it. I've added more weight as I've gotten stronger. I always thought one should strive for muscle failure or very close--but I've recently read some conflicting info. Should you strive for the heaviest weight you can lift, say, 12-15 times? Or should it be so heavy that you can't lift it 12-15 times? Is there a good rule of thumb to follow?

If you've already answered this question on the thread and I missed it, my apologies. Thank you!!

One more quick question--what does it mean if you have a muscle group that never gets sore from lifting--i.e., quads. I'd have to run up Mt. Everest to get a reaction. At the same time, some muscle groups are always sore--deltoids. Is this a sign you're not challenging those muscles enough...? Is not being sore a sign you should step it up or try a different exercise? Ok, that's it. Thank you, thank you, thank you!!

Ok. Somewhat are some things I should be eating and what other exercises can I do to sculp my overall body but mainly my butt and belly?

Thanks so much,

lean proteins like turkey, chicken, fish, and lean ground beef. Whole grains, fruits, veggies, limit dairy and fattier cheeses. Good sources of fat like almonds, peanuts, peacans and omega-3 capsules. Keep your protein high to help supress cravings. Drink lots of water to help prevent water retention. No processed foods, fast food, additives like excessive mono and polysaturated fat and sodium. No trans fats. These are examples of a mixture of bodyweight and dumbbell exercises:pushups, back rows,bicep curls,tricep dips off of a chair, tricep kick backs,shoulder press, and specifically these: SQUATS, LUNGES, PLANKS, V-UPS, BICYCLE KICKS.

bump for later

Hi I've been trying to eat well and exercise most days, I start to see improvements but if I miss even three days of exercise in a row, I gain back any weight I've lost and notice the fat just comes straight back on. I'm unsure why this is happening. It's a pain because I have a very weak immune system so I get sick often and when I'm sick I'm usually out of action for weeks at a time, I'm unsure how to maintain any weight loss I do have in the long term if I can't take breaks without piling it back on.

My current exercise regime looks like this:

Monday: Weights programme at gym (1 hour)
Tuesday: Cardio programme at gym (1 hour)
Wednesday: Fight Do class (no contact kickboxing/aerobic fast paced class 1 hour)
Thursday: Weights programme
Friday: Cardio programme
Saturday: Fight Do
Sunday: Rest day

At the moment I am also doing Jillian Michaels 30 Day Shred. I did 11 days straight but then missed three days in a row so decided to start it from the beginning from 1 May. I drink 2-3 litres of water every day, eat an omelette, protein shake or oats for breakfast most days and try to snack on fruit, rice crackers or protein bars.

I also REALLY wanna get rid of my double chin lol

Bump

What program did u get from Nate, can I get a copy? Tks

If you are fairly new to exercise it is normal to have some discomfort ( but not pain) because you are using your back, it just happens that backs are very sensitive so any inflammation will be fairly uncomfortable. Since you are in pain though I would recommend you tone down the intensity for a couple weeks and then slowly progress back up. Over time your abs ( erectus abdominis) transverse abdominis, obliques, upper butt ( gluteus medius) lats, and quadratus lumborum will all become stronger and support your back. This should limit/stop the back pain. That said proper form and a slow progression are key to being safe.

thank you! I'll slow things down, then.

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