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2002/11/22, 07:22 AM
Ok - here are the stats...I am 5'3. I just weighed in at 119 on my scale which is pretty accurate (Dr. office Im sure I'd be in a closet by now)..bodyfat may of changed as it was around 19 last year but I weighed probably 115. I noticed on some responses you gave protein 110, carbs - whatever etc. I want to shed 10 pounds and I won't make it by xmas I know. BUT you all know I do work out but want to find a diet plan that helps select a game plan of food per day to loose this weight. I'm short so it tends to go in the middle! So, I'm also thinking that instead of me increasing weight at the gym...that maybe?? I should stick with the weights I am at and do my sets or lower and do more. i.e. Tricep pulldowns - I do 70 pds and do fine doing two sets of 12. Chest press....40 but a struggle doing the second set of 12. Tricep machine (you sit at with arms in an upward angle but I can only do, again....40 and its a struggle with the 2nd set!!! UG...and so forth with the exception of some exercises I am fine on both sets. I probably need to do more sets/reps eh? Combination with my diet.....maybe I'll get this excess off! Any help with sites, info, etc. as I can't afford a trainer.....would be great!
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2002/11/22, 07:39 AM
Hi Workingoutgirl:
You have to be careful here (I hope Philia2 Can add some insight) but, you have a goal of losing some weight, yet you're doing some significant weight training. Remember, muscle is heavy. The weight training will give you that "toned" look if you will but, you will probably gain a teensy bit of weight doing that cuz it's muscle. If you want to lose weight, cardio is the most helpful for that. You have to strike a balance between the two in order to get the "look" you're after. I've seen women that do just cardio and they're little things, not much in the way of toning. On the other hand, I see women that emphasize weights and their more "toned." However, they step on a scale and they're heavier than they look. My advice, go for the look, don't focus as much on the scale.
I know this is quite a dilemma for women. Men love the extra weight as long as we have the muscle behind it. Women on the other hand generally base their happiness on the scale. I apologize if I'm way off here, this is what I've noticed and experienced.
Good luck.
DP
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2002/11/22, 08:53 AM
Have you tried cycling your carb intake, try it, I think you will be very pleased by Xmas. Check out this article: www.ultralab.com/cutting_up.html
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2002/11/22, 09:31 AM
Is 110 lbs a magic number? I'm also 5'3", small build, and I weigh 124 dressed -I only weigh myself on sundays at the gym and I can't go there hungry or naked. For myself, at 124, I don't really want to go any thinner, more muscle-always, but not thinner. I can see my ribs ect. at this weight, I I'd look rather unhealthy if I got any thinner. If your goal is to tone up and look slimmer, go for it, but I can't imagine that you will look very strong or healthy at 110 lbs. It's your body, do what you will, but I think you'll find there's nothing wrong with your weight. Ask other women who are training what they weigh for comparison, you'll feel better!
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Think you can or think you can't; either way you're right--Goethe
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2002/11/22, 09:35 AM
Good advice effalunt. I suspect workingoutgirl is at the weight she should be at, she just wants more definition. That takes time.
DP
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2002/11/22, 10:29 AM
I know muscle weighs more...but I do have the "fatty" areas and being short along with genetics.....it is sticking in my lower abs and I am so conscience about it that it is starting to obsess me! Esp after seeing the Victoria Secret models....AHHH! I year ago....I felt better....now...........NOT!
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2002/11/22, 10:42 AM
AEROBICS ARE EXTRA
Over emphasizing aerobic exercise is probably the biggest myth in weight loss. Caloric expenditure during aerobic exercise is rather minor, unless the participant is in "triathlon-level" training. To put things in perspective, a 137-lbs. woman walking at a decent pace (covering 4 miles over a 60-minute period) on the treadmill will burn 248 calories. A plain McDonald's hamburger is 280 calories (not even including that tasty slice of cheese).
Gee -- It doesn't quite seem worth an hour, does it?
This helps with digestion, keeps my skin healthy, and my energy high."
Not only is aerobic exercise tedious and unpleasant, the fat-shredding payoff is just not there. Liz Maurice notes, "I see people at my gym that are seriously into aerobic work. They remain skinny fat people. Cardio work does not add any shape." To further complicate matters, many of the obese lack proper oxidative enzymes to benefit from aerobic exercise. In other words, their bodies are simply not geared to benefit from time spent sweating away on the bike, treadmill or stepper. Ironically, lean muscular people have the enzymes to burn body fat as a fuel source for aerobic exercise.
Place the bulk of your efforts on weight training and eating better. Once you are near your target condition, proper usage of interval aerobic exercise can help "polish" your body.
Strenuous aerobic exercise causes a small increase in metabolic rate for a relatively short period of time. Strength training, on the other hand, has a higher exercise metabolic after burn, causing a permanent rise in metabolism, raising your metabolism so that you are burning more calories 24-four hours a day. On the positive side, that exer-cycle is a great place to drape clothes that need to hang-dry!
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2002/11/22, 10:45 AM
This is part of an article I copied for you...there is much more, but I thought this pertained to your situation. If you would like to read more, let me know, I will send the URL for the whole article.
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2002/11/22, 11:18 AM
Yes I would unless it is the site you listed via my mail. Interesting. I know I can go in..do a 5-minute warm up on the treadmill...then get my 20 pd weights and lay down to do dumbbell pench press and feel "a sweat" coming on! You don't get out of breath...but you are making heat! I just also have to focus on my mid section (waist is starting to hang over a tad on jeans) and that is totally unacceptable! Let alone the gutt that you men don't show as badly!
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2002/11/22, 01:01 PM
bb1fit - if you don't mind, post the url here. I'd like to print out the whole article and take it to my gym as it seems I've had this discussion about 10 time with some ladies there in the last three weeks.
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2002/11/25, 09:07 AM
Yes, please post the url. Thanks!
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Quoting from mikencharleston:
bb1fit - if you don't mind, post the url here. I'd like to print out the whole article and take it to my gym as it seems I've had this discussion about 10 time with some ladies there in the last three weeks.
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