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Lift heavy and plenty of protein. If you want a good plan that will help to build muscle and can help you lose fat at the same time (I did in 6 short weeks), check out Shortcut to Shred by Jim Stoppani: http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html

Great post and I can totally relate! I have not wore a pair of pants off the rack (not altered) in years and they never seem as comfortable as those damn leggings. Leggings are the devil! Hang in there!

How close are you to your ideal weight? The closer you get, the harder it gets. If you have weight to lose, it can seem easier in the beginning, but get down to those last 5 "vanity" pounds and tell me how easy and not complicated weight loss or rather fat loss is for you.

I would say eating clean most of the time with the right workout program to build muscle while burning fat. I have never had a "six pack", but since I've been following a macro based diet the last 2 months, I now see definition in my abs that I haven't seen in years. I aim for 80%+ clean foods that fit into my macros. Good…

Check out the 6 Week Shortcut to Shred plan on Bodybuilding.com. I followed the plan pretty closely for 6 weeks and dropped bodyfat and am more defined and I never ate less than 1,800 calories a day. The plan is macro based, so sounds like the plan you are looking for to lose the fat and gain muscle.

If you want a guideline to follow on gaining muscle and losing fat, check out the 6 Week Short Cut to Shred on Bodybuilding.com. I have been following the plan for about 5 weeks and I am really leaning out, but also keeping my muscle mass during the process. The plan sample is designed for a male, but I simply calculated…

How about a protein shake. If it is right before bed, Casein Protein is a good choice because it is slow digesting. I've liked the taste of the Optimum brand.

You can see if any running stores in your area offer begining runner programs. If not, there are lots of training plans out there, depending on your goal. Hal Higdon has good plans for people new to running that have race goals, if that is a goal you would like to attain. John Bingham is also a good author to look into.…

I'm not new to running, but am slowly coming back from an injury. This may sound weird but I want to stop or walk, most of the time, because my mind tells me this is too hard. The mental part of running is my biggest challenge. Best of luck to you!

I'm watching my carbs a bit closer and find if I eat a heavier breakfat and eat most of my carbs during the day that by dinner I satisfied with eating protein and veggies vs starchy carbs. As for the better options I would agree brown rice or a sweet potatoe might be good alternatives. Best of luck to u.

No expert here, but if you have access to a chiroprator who specializes in sports chiropractic, I would highly recommend it. I have battled SI joint issues for years while seeing my chiroprator. It wasn't till I started seeing a sports chiropractor did I truly understand the issues and how various muscles worked together.…

Been there, done that too many times to count, but today is a new day....fresh start. Make a commitment today to make it a healthy day/week. The scale most likely is refelcting your retention of water if you ate salty foods. Load up on water, be diligent about sticking to healthy foods within your calorie allowance, and…

If you're not already doign this, start measuring your arms, hips, thighs, and waist with a tape measure. When I was working with a training, we would measure my body fat with calipers and through a hand held device (the hand held is highly reliant on your daily water levels and can show higher % if you are dehydrated),…

Cookie Dough Portage 1/2 cup Rolled Oats (150 calories, 5 grams protein) 1 Scoop Protein Powder (I use Syntha 6 Chocolate Milshake) (200 calories, 22 grams of protein)- any flavor you like. 1 Tbsp Smuckers Natural Chunky PB (Optional) (100 calories, 4 grams protein) 1/4 to 1/2 cup Liquid Egg Whites (1/4 cup 30 calories, 6…

Carbs, in most forms, are higher in calories, so they should help with achieving your calorie intake and help to fuel you for your spin class. Good choices are oatmeal, brown rice, Kashi Go Lean cereal, whole grain bread, etc. Just focus on consuming the majority of your carbs in the morning and at lunch and lower at…

You could be too low on calories (running a 9 minute pace, on average, will burn 100 calories per mile), so if you are taking in 1,200 to 1,300 calories and burning 400 to 500, your starving yourself and your body will eventually revolt and hang onto every calorie thinking that meal could be its last. Another factor could…

Going over is not a bad thing unless it is in major excess. To build muscle it is recommended you consume 1 to 1.5 grams per pound of body weight. The USDA guidelines will quote much less. I am fairly muscular in build so protein intake for me is very impotant to keep my muscle. For example, I weigh 133, I'm 5'6 and I…