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Thread: good advice for working out

  1. #1
    Senior Member Delany's Avatar
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    Default good advice for working out

    http://www.efitness.com/news/article...5244&code=2421


    I have been trying to lower my body fat percentage and have been eating lean cuisine and watching my calories. I have a body fat % scale and it takes me forever to lose a percentage so I thought this article had good advice. It can be frustrating to feel like you are doing everything right and not make a lot of progress.

  2. #2
    Veteran Member Sultry Siren's Avatar
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    Default Re: good advice for working out

    Delany

    Although I am not an "Expert in the field" I've lost an insane amount of bodyfat and kept it off (excluding my pregnancy).

    Watch your diet and do not lean on Lean Cuisine as those pre-made meals may not have the fat content but they sometimes have things like fructose wich adds fat to your frame every bit as fast as fats do...if not more so.

    Avoid all white starches like white bread, rice, potatoes, and other refined carbohydrates as these are simple carbs that are absorbed into the bloodstream very quickly which can also add fat mass.

    Have you heard of glycemic index? Things like berries and apples are low on the scale but bananas are high due to the fructose and glucose that gives the banana it's sweet flavor.

    Simply "EAT CLEAN".

    Lean meats like fish, and chicken breasts or beans and legumes for protines. As many fruit and veggies as you desire but go for more fiberous like broccoli, brussels sprouts and celery to name a few. Only whole or sprouted grain breads.

    Drink LOTS of water! (I drink an average of 6 Litres a day---about a gallon and a half roughly) Also drink green tea...amazing lil thing that green tea.

    No sugar or cream/milk in tea or coffee you would be amazed at how this adds to your calories and fat intake. Sugar creates fat too.

    Suppliment with Omega essential fatty acids Omega 3-6-9. You can get these in foods like salmon, tuna, flax seed etc.

    Essential fatty acids are actually fats that help you burn fat!!!

    If you are not going to a gym...go!

    3-4 days a week doing cardio for no more than 45 minutes TOPS. Ideal is 30 min. to burn fats. However if you combine that with weight training as you increase muscle mass you also increase your metabolism which increases fat burning abilities.

    Women after age 30 lose an average of 10% muscle mass every year and more during/after menopause (about 35%) This is why women over 40 have such an insane time trying to lose weight...no muscle=no metabolism.

    That's all I'll say for now as this post is already TMI for some.

    BTW I lost 10 dress sizes and 65-70 Lbs in one year going froma size 18-20 down to a size 7-8. This took me from Grade 3 Obesity into a healty BMI. What a life change!!!

    So if nothing else my results speak for themselves.

    I sure hope this helps...and you can ask me questions anytime...off the forums or on.

  3. #3
    God/dess VenusGoddess's Avatar
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    Default Re: good advice for working out

    ^ Perfect advice. There was an article somewhere talking about one of the reasons that people gain weight on "health" food is because so much of the stuff is packed with preservatives, etc. Eat fresh foods...and you'll lose weight so much quicker.

    Great advice Sultry!!

  4. #4
    Senior Member Delany's Avatar
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    Default Re: good advice for working out

    Thanks Sultry Siren for all the advice and info. I do some of the things you have listed and work out with weights. I haven't been able to do aerobics as I sprained my big toe and it is just getting healed up now.

    Do you happen to know your body fat percentage? Mine is high, around 20 or 21% which looks bad on me because I am short, very small framed, and thin skinned so cellulite shows on me. I have noticed that lifting weights is helping though it does seem to push the fat to the surface so it is more noticeable sometimes.

    I am trying to just keep going with my workouts and eating right and not giving up. I feel like sometimes I am just maintaining and not getting much results.

    How many calories should I be eating? I think I am eating 1200-1600 calories.

    Thanks for your help

  5. #5
    God/dess VenusGoddess's Avatar
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    Default Re: good advice for working out

    Your caloric intake is too low. I don't really have much time to write much, but basically, you need to eat 3 small meals a day, interpersed with 3 small snacks per day. If you are only taking in 1200-1600 calories per day, I can almost guarantee that you are not doing that. A BFP of 20-21% is NOT high. It's actually right in the range of what a woman's BFP should be. (20-24% is considered healthy). I know you think the cellulite is being pushed to the surface, but you need to keep weight lifting and cardio. Cut out the stuff that is packed with preservatives and you'll begin to notice the cellulite melting away.

    Cellulite is simply the fat stores of your body. Nothing more, nothing less. In order to get rid of those fat stores, you need to stop giving your body stuff to store. Your body will store stuff anytime it hits starvation mode. Eating the small amounts of stuff you do now is most certainly putting your body into starvation mode.

    I don't calorie count, but here is a basic daily menu for me:

    Breakfast: 6 Egg whites with whole grain wheat toast
    Mid-morning snack: Protein shake
    Lunch: 2 hardboiled eggs with 1 orange
    Mid-day snack: 1 cup natural vanilla yogurt with cut fresh fruit
    Dinner: Homemade Chicken (free range) Tortillas with avacado and 1 cup of veggies
    Before bed snack: 1 cup all natural, homemade oatmeal

    If you want to build more muscle mass you need to make sure that you are also intaking enough protein throughout your day.

    Hope this helps a bit! Gotta run!

  6. #6
    Senior Member Delany's Avatar
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    Default Re: good advice for working out

    Here is an example of my food for a day... maybe I have eaten more than I think I have. Also keep in mind that I am 102 lbs and 5'2 so I think I would eat less than someone taller, bigger?

    one slice whole wheat bread with low fat peanut butter--250 calories
    lean cuisine, has chicken or pork, veggies, wild rice--about 275-300 calories
    green apple
    3 cups popcorn--microwave kind light butter
    green salad with light dressing
    small piece of salmon
    sweet potato
    half a roll, lightly buttered

  7. #7
    God/dess Gynger's Avatar
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    Default Re: good advice for working out

    I'm gonna sound like a friggin broken record.... ready???

    CUT OUT ALL FAST FOOD and eat nothing but fresh stuff.. I kid you not, you'll lose about 10 pounds in the span of a month. I SWEAR by no fast food.. an occasional slice of pizza, but not from Dominoes or Pizza Hut, instead, out here in the west we have take and bake your own pizza.. much healthier.. and my kids love it.. and its better for you..

    Anyways, Bump up your cardio, run or briskly walk for fifteen minutes a day, cut out all sugar and fast food and I promise you you will be amazed at what happens in a month. Its a bitch to do at first... I sometimes wonder if they (fast food manufacturers) put in addictive things in fast food.. I have put my ten year old on a once a month McDonald's/Wendy's/burger king thing... she was getting a bit chubby, she started running with me, cut out the fast food, she doesn't even like it anymore.. she likes making stuff at home..

    I know.. good old Gynger and her broken record advice, but it really truly works...


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  8. #8
    God/dess VenusGoddess's Avatar
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    Default Re: good advice for working out

    Quote Originally Posted by Delany
    Here is an example of my food for a day... maybe I have eaten more than I think I have. Also keep in mind that I am 102 lbs and 5'2 so I think I would eat less than someone taller, bigger?

    one slice whole wheat bread with low fat peanut butter--250 calories
    lean cuisine, has chicken or pork, veggies, wild rice--about 275-300 calories
    green apple
    3 cups popcorn--microwave kind light butter
    green salad with light dressing
    small piece of salmon
    sweet potato
    half a roll, lightly buttered
    You are eating too much carbs...lean cuisine has too many preservatives in it and has a high sodium count. Popcorn is straight carbs with a nice helping of fat (butter...and most likely it's not real butter but some "imitation" which is worse for you than the real thing). Sweet potato is carbs...your roll is carbs...

    Lean cuisine does not have enough protein in it. It (last I looked) has fillers in it. Stop eating it. Start cooking your own meals. If you take one day and cook meals for the whole week, separate a serving per container. Freeze some and refridgerate others, you will have the same convenience of the frozen entrees with none of the junk.

    Replace your popcorn with cottage cheese and some fruit. (I forgot to put that I eat 2 hardboiled eggs, a cup of cottage cheese and an orange for lunch). Take the dressing out of your salad. If you absolutely need it, then make sure you put it on the side, in a separate cup, and dip your fork into it. You'll eat about 35-40% less dressing, but still get the taste.

    About the Peanut Butter, I would strongly suggest that you get all natural, no preservative added peanut butter. The other peanut butter (Jif, Peter Pan, etc) have hydrogenized oils (trans fats) in it...which is at the least, is adding fat to your body, and at the worst fucks with your immune system.

    In short...you need to tighten up your diet more. It doesn't need to be bland, but you are hardly eating any fruits and veggies!! Your protein intake is almost as bad. I can guarantee that if you start eating more fruits and veggies (at least a cup of each every time you eat something) and cut the other stuff out...you will notice that your cellulite starts melting away.

    Hope that helps...feel free to PM me if you have any other questions, too.

  9. #9
    God/dess VenusGoddess's Avatar
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    Default Re: good advice for working out

    Quote Originally Posted by Gynger
    I sometimes wonder if they (fast food manufacturers) put in addictive things in fast food..
    You should read the book, "Fast Food Nation". It'll make your skin crawl.

    The fast food places DO make their foods to be addicting! They usually do it in the form of high sodium levels...which for us humans is extremely addicting! The other problem is that the nation is "so busy" so the convenience is addictive, as well.

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    Veteran Member Sultry Siren's Avatar
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    Default Re: good advice for working out

    OMG listen to us here...you are getting good counsel from the ladies!!

    Cottage Cheese is amazing!!! The kind of protine in cottage cheese is a slow releasing protine which along with dry tuna is a perfect "last meal" of the day becuse during sleep is when your body actually builds muscle and repairs muscle fibres...muscle is almost exclusively protine.

    Throw out Lean Cuisine learn how to cook for yourself teach yourself nutriton just as I did...become label savvy too. If you want I can dig up my stuff on labels and how they break down.

    While I remember...avoid ALL Trans Fats/Trans Fatty Acids those are death! they appear as partialy hydrogenated or hydrogenated on the label...heart attack and stroke on the installment plan is what they are...they also pack on the pounds and McDonalds food is almost 100% Trans!

    Instead of sugar use natural sweeteners like STEVIA or honey...not refined sugars!! If you must use Splenda. Also NO ASPRATAME/NUTRA SWEET!!! That stuff is deadly poison and chemically unstable. It has nasty side effects over the long haul that would take me an hour to type about here. My granny is one person who has suffered from that bloody stuff.

    When grocery shopping shop the perimeter of the store first that is where your WHOLE FOODS are....dairy, meat, produce, breads, etc. Then go down the isles. Shop for things either above or below eye level and avoid the centre isle at all costs. The centre isle is the junk food isle. Things at eye level on the shelves are the most sugar, trans fat, and preservative laden items. Processed food is also way high in sodium not good for BP.

    Eat like a diabetic...6 small meals a day as was posted here. Eating like this helps to rev up your metabolism as well because it takes energy to digest and process the foods.

    Each meal must have a source of protine as well...be it...a chicken breast, slamon, tuna, or beans/legumes.

    You have received good counsel here and I hope that you report back with sucess!! I'll try and gather my nutrition stuff when I get to my new place...(I'm in the process of moving right now.) If you have more questions then I can research for you.

  11. #11
    God/dess Gynger's Avatar
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    Default Re: good advice for working out

    I'd also like to add one more thing- WATER.. drink a ton of it. Cellulite can be flushed out with proper water intake, and cottage cheese is a wonder food.

    I also do the six meal a day thing.. small meals only, after almost a year of this, I'm trying to get my entire family on this schedule simply because it is much better for you to eat six small meals every day than three bigger ones. Plus, you aren't so hungry all the time..

    Apples are a good source of fiber and they fill you up, and another food that I love to have when I absolutely have something sweet is to have my own dried banana chips.. buy a food dehydrator.. great thing to have and you can get really creative with things...

    And a juicer! Yummy!!

    just a few more things..


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  12. #12
    God/dess VenusGoddess's Avatar
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    Default Re: good advice for working out

    ^ Damn...I need to pull out my juicer, again!!!

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