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Thread: putting together a weight loss plan

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    Veteran Member fallyn_love's Avatar
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    Reminder putting together a weight loss plan

    my biggest goal this summer is getting into shape while dancing. my current measurements are 37-34-45. i hold my weight very well tho. i needa little help from you.
    ive been revising this weight loss plan for about a day now, and i just wanna sit down and get it right.
    somethings i have to take into consideration is MY BODY: how i gain weight, in what places do i gain weight and lose weight, and at what speed. first thing i have just learn to accept is my stereotypical video girl body shape. my lower body is very shapely and i know that ill never fit into a pant size smaller than a 12( its the booty and hips). secondly, ive noticed i only gain and lose in my upper body(arms, stomach, and even my face/neck).

    ive got the cardio part down. like HIIT, jogging, uphill training. (any cardio suggestions welcome)

    i need the most help with my upperbody/ab training. my goal is to get my waist back down to 29. any cardio exercises and weight/strength training suggestions.

    back to work.
    scared money makes no money

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    Moderator Jessie_tinydancer's Avatar
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    Default Re: putting together a weight loss plan

    IMO the best way to get results fast is to find a good trainer that also knows a lot about nutrition. Exercise is fine but you have to be eating the right food that works with your exercise plan... not against it. People on here will tell you all sorts of things that worked for them but at the end of the day weight loss is a science and the best answers will come from someone who has been educated in exercise science and nutrition and who works with people to improve their lifestyles on a daily basis. I personally would choose a trainer who is a figure model or body builder. They aren't going to turn you into a man... but they know best how to manipulate their bodies to achieve a desired result and how much discipline is required.

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    Default Re: putting together a weight loss plan

    Quote Originally Posted by fallyn_love View Post
    ive got the cardio part down. like HIIT, jogging, uphill training. (any cardio suggestions welcome)
    Jumping rope is great for cardio.

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    Veteran Member fallyn_love's Avatar
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    Default Re: putting together a weight loss plan

    Quote Originally Posted by BringOnTheMen View Post
    If you have a waist measurement of 34, I would not be concerned with ab and arm exercises. It's fine to do them, it wouldn't hurt at all, but you need to make cardio your #1 priority. Actually, reevaluating your diet should be your #1 priority.

    What worked best for me exercise wise was an hour on the treadmill. No excuses, no way around it, that is by far the best cardio for losing inches. After 2 weeks of doing that 5x/week, EVERYONE at work was commenting on how skinny I looked. Lots of girls were even suspicious that I had adopted an anorexic diet or was on meth.

    Definitely find a nutritionist and personal trainer. I'm not sure how much you eat right now but I'm assuming over 2000 cal/day. What has worked for me diet wise is alternating 1000 cal loss from your normal daily calorie and 500 cal loss. So, if you eat an average of 2000 cal/day, then one day be really good and eat 1000 calories, the next eat 1500 (which is really a lot of food), etc. This diet is easy to do because 1000 calories is 3-5 small super healthy meals, depending on how you break them up, and every other day you get the option of throwing some super unhealthy creamy sauce on top, getting fast food, going out and having 5 glasses of wine, etc. IMO giving yourself one "cheat" item a week is too hard. It's much easier to live off of super light salads smoothies and then get one awesome sandwich, croissant, or donut every other day.
    your so right....i really wasnt thinking about what i eat. kinda but not really.

    i do eat alot of fast food. i was into alot of sports and activities when my waist measurement was around 29.5(hips were still 45). when i stopped doing sports and activities i kept eating the same way, and gain all my weight in my upperbody.
    i gotta cut out the fried foods, sweets, potatoa chips are my killer,pop, and DUN-DUN-DUN-DUUUUUUUN! alcohol is a big one. and i just stopped smoking cigs about 3 weeks ago and im doing great.
    i have started drinking 100oz of water a day for the last week and a half and one thing ive noticed is my skin is glowing and my stomache is unbloating.
    scared money makes no money

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    Default Re: putting together a weight loss plan

    Eliptical or stairmaster 5x a week + paleo diet.
    "Fake tits are like Kevlar. They don't guarantee your chances of survival but they sure as hell improve it."
    Tempest

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    Default Re: putting together a weight loss plan

    Quote Originally Posted by fallyn_love View Post

    ive got the cardio part down. like HIIT, jogging, uphill training. (any cardio suggestions welcome)
    .
    Where's the resistance training in this program? See:

    http://www.stripperweb.com/forum/sho...tance+training
    A cunning linguist...

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    Member yasminestarr's Avatar
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    Default Re: putting together a weight loss plan

    i have similar measurements (38/32/48 ) and holds pretty well... i was much larger from my pregnancy... right after my son i did my plan and lost about 20lbs in less than a month.. but i started working and just stopped so it came back... when i restarted this year...i lost about 45 lbs within two months (still losing & that was being inconsistent.. would've been more if i stayed on track) from devising my own plan. first you have to find out why you're gaining weight and the places you gain them the most. alot of ppl have issues with workout and diet plans because they dont know this. my issue was retaining alot of water... not eating enough in the day and when i do eat it was junk.

    some MAJOR things that helped me lose the weight fast were:

    1. Eat 5/6 small portions a day... it can literally be anything (just not too fatty, your body needs to be constantly fed in order to keep your metabolism going and burn fat, ironic isnt it)And make sure your biggest meal is during breakfast.. when you do this.. even if it is higher in calories, not only does it give you energy throughout the day but after the morning is when you're most active so it will burn itself

    2. ESPECIALLY if you're active... increase your protein intake (I drink soy protein drinks before and after i work out which also counts as a meal so my hunger gets cut... but i still have lots of energy. certain soy products are known to have estrogen included ingredients which is a huge benefit for women who are trying to lose weight but still maintain or gain womenly parts... ie: curves, etc.)

    3. Workout 3-4x a week and switch up what parts of your body and muscles you want to work out by day.. but ALWAYS start off with cardio to increase your heart rate. Working out the same parts and muscles each time will result in little to NO result. Being our bodies adapt to things quickly.. after 3 days straight of working out your legs or back.. its already used to it so it wont have much of an effect

    4. Drink TONS of water... this shit works like a MF... it literally burns fat and cleanses your body.. Just stay away from high sodium foods or else all that water is staying there

    5. Wear sweat encouraging clothing when you workout or even when you do things like clean the house or go for a walk/walk the dog whatever. i was mainly concerned about my midsection b.c i dont mind the big hips and booty (coming from a vuluptious dominican family, i had to learn to love it lol) and it is said spot reduction doesnt work... but i found that wearing a workout belt when i went to the gym or walked my dog, since more sweat was secreted from that area... it helped significantly and even enhanced the C shape btwn my waist and hips

    And the last one BE CONSISTENT!!! People think they cant lose weight from doing these basic steps but its only b.c i found that majority of ppl are NOT consistent, including myself lol. I work 2 jobs, plus trying to add dancing as a third.. go to school and have a son. So im very busy but its not an excuse.. some time out of your day you can take and do even a 10 min. workout in the morning or before you go to bed. it makes a difference, it may be a slower difference, but a change none the less. Add a little bit more to fit your needs and i guarantee youll be happy with the results. HOPE THIS HELPS!
    I guess you lose some and win some. As long as the outcome is income. But you know i want it ALL... and then some.

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  9. #8
    Veteran Member fallyn_love's Avatar
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    Default Re: putting together a weight loss plan

    that helped soooooo much
    Quote Originally Posted by yasminestarr View Post
    i have similar measurements (38/32/48 ) and holds pretty well... i was much larger from my pregnancy... right after my son i did my plan and lost about 20lbs in less than a month.. but i started working and just stopped so it came back... when i restarted this year...i lost about 45 lbs within two months (still losing & that was being inconsistent.. would've been more if i stayed on track) from devising my own plan. first you have to find out why you're gaining weight and the places you gain them the most. alot of ppl have issues with workout and diet plans because they dont know this. my issue was retaining alot of water... not eating enough in the day and when i do eat it was junk.

    some MAJOR things that helped me lose the weight fast were:

    1. Eat 5/6 small portions a day... it can literally be anything (just not too fatty, your body needs to be constantly fed in order to keep your metabolism going and burn fat, ironic isnt it)And make sure your biggest meal is during breakfast.. when you do this.. even if it is higher in calories, not only does it give you energy throughout the day but after the morning is when you're most active so it will burn itself

    2. ESPECIALLY if you're active... increase your protein intake (I drink soy protein drinks before and after i work out which also counts as a meal so my hunger gets cut... but i still have lots of energy. certain soy products are known to have estrogen included ingredients which is a huge benefit for women who are trying to lose weight but still maintain or gain womenly parts... ie: curves, etc.)

    3. Workout 3-4x a week and switch up what parts of your body and muscles you want to work out by day.. but ALWAYS start off with cardio to increase your heart rate. Working out the same parts and muscles each time will result in little to NO result. Being our bodies adapt to things quickly.. after 3 days straight of working out your legs or back.. its already used to it so it wont have much of an effect

    4. Drink TONS of water... this shit works like a MF... it literally burns fat and cleanses your body.. Just stay away from high sodium foods or else all that water is staying there

    5. Wear sweat encouraging clothing when you workout or even when you do things like clean the house or go for a walk/walk the dog whatever. i was mainly concerned about my midsection b.c i dont mind the big hips and booty (coming from a vuluptious dominican family, i had to learn to love it lol) and it is said spot reduction doesnt work... but i found that wearing a workout belt when i went to the gym or walked my dog, since more sweat was secreted from that area... it helped significantly and even enhanced the C shape btwn my waist and hips

    And the last one BE CONSISTENT!!! People think they cant lose weight from doing these basic steps but its only b.c i found that majority of ppl are NOT consistent, including myself lol. I work 2 jobs, plus trying to add dancing as a third.. go to school and have a son. So im very busy but its not an excuse.. some time out of your day you can take and do even a 10 min. workout in the morning or before you go to bed. it makes a difference, it may be a slower difference, but a change none the less. Add a little bit more to fit your needs and i guarantee youll be happy with the results. HOPE THIS HELPS!
    scared money makes no money

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