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Help with Fat loss please :)

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HanBanan
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2006/07/13 11:46:46 (permalink)
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Help with Fat loss please :)

hey there! im wondering if anyone can help... im a little frustrated as i work sooo hard to lose body fat with my diet, cardio etc but my hard work doesnt seem to be paying off.

my height is 5ft9 weight 10st10 and bodyfat around 27% - i have a quite muscular body but squidgy round the edges lol

my training (i have a leg problem - the specialists believe it to be conpartment syndrome caused by poor biomechanics) that doesnt allow me to use the treadmill or crosstrainer.

- 6 days a week i perform morning interval cardio. for a minimum of 40mins within heartrate range (split between rowr and bike. )

- sat and sun i go to a spinning class.

- mon pilates, tues pilates, weds body balance, alt thur yoga and 4 days a week half hour in the pool.

- weds and sat i go to body pump sessions as i find this more interesting than weights in the gym. i try to increase my weight on the bar whenever i feel i can by 1kg at a time each side

(im a student so i work when i like lol - my days are spent training i love it)

My diet my diet is clean all year round as it is part of me and my lifestyle


breakfast is either a combo of fruit or porridge oats with wheatbran
lunch times are salad with tuna or egg
dinner is vegetables or salad with fish or chicken (or sometimes mums spag bol )

in between i snack on fruit or vegetables - admitedly i dont really eat dairy products as i find i get stomach upsets. i never eat bread as it effects my mood and i find i gain weight very quickly when i eat it. pasta i very rarely touch aswell.

water wise i drink 2 litres at least every day take multivits and omega3, calcium supps also.

it jsut feels so frustrating i work sooo hard and am so concious of eating the right things. i eat no bad food apart from the occasional scoop of icecream

id be extreeeeemely greatful for any help or advice? hope its readable!!!





#1

6 Replies Related Threads

    kitty
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    RE: Help with Fat loss please :) 2006/07/13 12:30:01 (permalink)
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    Hello and welcome to MT

    First off you need to split your meals up into 5/6 smaller meals per day eating at 2-3 hour intervals. I'd include some protein at breakfast such as egg whites and keep the porridge in there but 40g serving of oats is more than enough. Meal wise stick to clean protein (chicken/turkey/fish/egg whites) and have oily fish (twice per week). Fruit is good for you but it does contain calories and can be easy to over indulge on so limit to maybe 3 portions per day. At each meal also include a small amount of wholesome carbs but maybe leave out on last meal (before bedtime). Lots of veg is a must Not worried about you not wanting to eat bread, there are plenty of alternatives, I personally find I can't lose weight if I eat it and when I advise people to cut down on it, their weight loss is more dramatic.

    I appreciate you don't like weight training as such but maybe get someone to train with you to take the boredom out of it or put on an MP3 player and listen to your favorite music whilst you do it. Set yourself little challenges like trying to increase the weight/reps you do each week. Building a little more muscle will help increase your metabolism. Body pump is fine for cardio work but primarily works the muscle on an endurance basis so once you're over the initial growth spurt you'll not notice much improvement. Stick to as heavy a weight as you can manage for 8-12 reps with the last couple of reps being a little hard but not impossible. 3 sets of each exercise. Split your body into maybe a 3 day program (check out the beginners section for ideas).

    Cardio first thing in a morning is more effective for fat loss and I'd suggest one day a week for resting.
    #2
    HanBanan
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    RE: Help with Fat loss please :) 2006/07/13 13:17:06 (permalink)
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    thankyou for your quick reply!

    i think thats where i need to cut back is the fruit.. i love it especially bananas at the moment as they keep me fuller. would you think a few new potatoes would be ok with the salad? potatoes are another food i rarely eat.

    whenever i start to do weight training in the gym i find it so hard to stick with a program. im so scared im going to get big and not lean which i know is silly. finding a gym partner has proven tough because i dont have friends that share the same interest and dedication. i think i will have to find a guy lol

    i dont understand how i have have as much body fat as i do when i do cardio 6 out of 7 days (all early) and the only fats i eat are ones from fruit, meat and porridge. my portions of meat and porrige arent large either.

    love the challenge though :D
    #3
    gingernut
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    RE: Help with Fat loss please :) 2006/07/13 14:09:37 (permalink)
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    It sounds like you are doing too much cardio which can leave you 'soft' as it doesn't build muscle, and infact can cause muscle breakdown, if not carried out with the correct diet & lifting plan.

    To be more effective retain the morning cardio and replace the rest with 3 sessions of lifting. Seriously 3 hours of structured lifting - where you will be able to see progression thro the weights increasing as well as physically, have got to be better than endless classes in the evening.

    I started life as an endurance athlete who desperately wanted a six pack. I ran, cycled, swam, went to classes and tried some 'light' strength training. That six pack never came and I struggled to control my weight even. I eventually retired from athletics through constant injury and concentrated on lifting and eating protein. I got stronger, harder and fitter than ever before and got the beginnings of decent definition.

    I then 'lost' my way a little in life and developed a drink problem, so my diet - even though I trained whenever I could and ate clean when I was sober - was full of junk.I gained weight and went rather 'squidgy' around the edges.

    7 months ago I decided to stop drinking and sort my life out. I now eat 6 meals a day, high protein/med carb/lo fat, train 30-40 mins cardio 5 days a week with 4 days heavy weight lifting. Since January I have come down from 10st6lbs to ~9st2lbs and lower BF from 27% to around 12%, my abs are hard and flat and I love going to the gym to lift and show off. I squat and deadlift as heavy as I can(73kg/67.2kg(SLDL)), and use low reps yet have shrunk to a size 10 bottoms/12 top.

    Proof enough that lifting does not make women big.People said I looked a little 'beefy' when I was drinking, now they say I have my feminine figure back now I lift heavy. I wouldn't mind a bit of extra muscle on my legs though - they are shrinking away!
    #4
    kitty
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    RE: Help with Fat loss please :) 2006/07/13 16:58:37 (permalink)
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    It's hard to put on a lot of muscle and BBs look 'big' as they have low bodyfat percents for their competitions. I get more looks of envy from having slight definition on my arms
    #5
    HanBanan
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    RE: Help with Fat loss please :) 2006/07/13 17:02:12 (permalink)
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    its ladies like you that really keep me motivated to keep going and to believe in myself. i admire your determination

    i will definitly take on board your advice.. can relate to your situation so well. i trained to play for england netball for the past couple of years but this year i have had to knock it on the head due to reoccuring injuries from working too hard and leaving my legs in agony. That in itself is enough to think why the hell do you give so much just to have it leave you feeling failed. Depression is hard to fight when you've had to give up something that you enjoy so much. ive struggled through bulimia aswell as uni exam pressure. however that was then and now have a straight mind being back at home. Gym has become my get away to achieve and feel the best that i can. its my time.

    i too want to feel stronger, harder and fitter and the past few months it has been my dedication.. but results dont seem to be setting in. training advice is sometimes so hard to follow as there are so many differnet ways to do this that and the other. cardio is something i have significant knowledge of, its jsut the lifting that is proving the grey area. again with fat loss, there is alot of conflicting information but i think i am very much there with knowing what is needed.

    thankyou so much for your response
    #6
    zaraleoni
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    RE: Help with Fat loss please :) 2006/07/14 18:17:07 (permalink)
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    Hey - dont worry too much about getting big!

    If it was as easy as just lifting weights we would all be huge!!

    There is some very good advice above so follow it with cnfidence


    #7
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