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Thread: Desperately trying to firm up- best approach?

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    Default Desperately trying to firm up- best approach?

    Hi ladies and gents,
    I'm no longer a dancer but miss my old dancer body . I've been kicking up the workouts (cardio mostly but I weight train once a week) and I'm coming to appreciate that getting lean is way harder now that I'm a bit older.
    Anywho, I've attached a pic so ya'll can see what I'm talking about (yeah ignore my scraggly bra and no matching panties). I'm not fat per se but I want to take off about eight pounds of fat. I'm eating better but I'm not counting my calories- I've stopped eating white flour and reduced the junk food. My diet is really high in fiber as well.
    So to achieve this, do you think I should up my cardio even more or lower my cardio and do more weight training (like 4 times a week instead of 1 time)? Or some other approach? Any advice would be appreciated.

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    God/dess KamrynAnne's Avatar
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    Default Re: Desperately trying to firm up- best approach?

    um damn you look awesome to me.... but if you are wanting to loose those last five lbs, i would highly suggest upping the cardio... running has always done wonders for me..... eat mostly protein, and drink lots of water.... eliminate a lot of carbs, and junky food... continue to lift weights too..... try to limit the alcohol to the weekend, or none if that.... but you look good from behind.. it would be easier to see a full picture.... thats kinda scary.. my pic of my behind looks a lot of like that .. haa..

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    Default Re: Desperately trying to firm up- best approach?

    Thanks for the response and the comliment KamrynAnn!( Yeah, my thighs are chunky- my worse body part (can't show that)).I think I'm going to start running in the morning 3 days a week (I have been doing the ellitical at the gym but you're right, running works better). I think I'm going to up the leg training in particular to 4 days a week.

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    Default Re: Desperately trying to firm up- best approach?

    Weight training is awesome because it helps increase metabolism, which in turn helps burn more calories overall (even when not working out). I would add a bit more weight training if you can, maybe just 1 more day a week (2 would be even better).
    I know counting calories sucks, but you might want to count them for just a day or two to see how many calories you are REALLY taking in....alot of us don't realize just how many calories we consume every day until it's written down. It can be quite an eye opener!

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    Default Re: Desperately trying to firm up- best approach?

    heres the problem with eating too MUCH protein-- if you dont eat enough carbs to use as fuel, your body will use protein as fuel. however, you need protein to make bodily enzymes, muscle, amino acids, etc. so if you eat more protein and not enough carbs, your body wont get the things it needs the proteins for... hope that makes sense


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    Default Re: Desperately trying to firm up- best approach?

    Quote Originally Posted by HoneyHITZ
    heres the problem with eating too MUCH protein-- if you dont eat enough carbs to use as fuel, your body will use protein as fuel. however, you need protein to make bodily enzymes, muscle, amino acids, etc. so if you eat more protein and not enough carbs, your body wont get the things it needs the proteins for... hope that makes sense
    Agree only if she's heavily weight training, which she says she's not. If you're looking to burn fat, definitely lower your carbs for awhile and up your protein intake. Your body will go into ketosis whereby you'll burn the fat for fuel in the absence of carbs. When you find yourself where you want to be, you can add in more carbs in increments of 5g weekly till you stop losing. Either way, you should steer clear of refined sugars and flours. Keep your carbs to veggies and whole grains. Fiber is key. Eating this way has kept my body fat to 15 to 17% on any given day. You don't want to end up skinny/fat. Good luck.

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    Default Re: Desperately trying to firm up- best approach?

    Quote Originally Posted by DylanAngel
    Agree only if she's heavily weight training, which she says she's not. If you're looking to burn fat, definitely lower your carbs for awhile and up your protein intake. Your body will go into ketosis whereby you'll burn the fat for fuel in the absence of carbs. When you find yourself where you want to be, you can add in more carbs in increments of 5g weekly till you stop losing. Either way, you should steer clear of refined sugars and flours. Keep your carbs to veggies and whole grains. Fiber is key. Eating this way has kept my body fat to 15 to 17% on any given day. You don't want to end up skinny/fat. Good luck.
    No, its the opposite. If she is heavily weight training, she will be able to use the protein to "bulk up" but if she is NOT then not having enough carbs/fat for FUEL will cause her to BURN protein as a fuel source, which can be bad, because, like i said, then the protein is not available for building amino acids and getting the essential amino acids you can only get from food. Here's an example: say your body needs essential amino acid A to make an enzyme, if you're eating more protein and using that amino acid A for FUEL, you won't have it to make the enzyme you need. Basically, dont just increase your protein and lower your carbs, your total calorie intake has to be high enough as well or you'll just cause problems.


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    Default Re: Desperately trying to firm up- best approach?

    I guess we're going to have to agree to disagree on this one, LOL. Because my nutrition classes (I'm majoring in it) teach me about glucogenesis whereby the body burns off your stored fat in the absence of carbs. It's not something you can do forever, which is why you have to eventually increase your carbs till you're in maintence (not gaining or losing).

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    Default Re: Desperately trying to firm up- best approach?

    actually, im majoring in nutrition as well, and my nutritional biochem class has taught me what im saying... we're learning protein metabolism right now


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    Default Re: Desperately trying to firm up- best approach?

    whoah a fight is brewing.. haha. jk.... well, being a former college athlete, i know a lot about nutrition and eating right...... i'm not all scientific about it, but i'm not telling her to eliminate all carbs, i was telling her to cut down on them and not to deprive herself of them.... if she eats things like lean chicken, veggies, lots of salads, tuna, protein bars, fruits, she will cut the weight.... but thats not to say she can't have carbs once in a while... good carbs that is....

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    Default Re: Desperately trying to firm up- best approach?

    Absolutely Kamryn...cut down on the refined stuff but keep the lean proteins, low glycemic fruits and veggies, and whole grains. These carbs have so much fiber in them which is good for anyone's system. As far as protein metabolism goes, there are too many variables with which to work with, so, while there is a set rule of how much protein per lb of weight, you would have to factor in these variables for each individual person.

    I think that, no matter which way you go, low carb or low fat or whatever, you should really just eat whole fresh foods rather than anything processed. I try not to eat anything in a colorful box and shop in the outer aisles in the market. Sounds weird but it works!

    And nooo, a fight is not brewing, LOL. I'm definitely more of a lover! And I respect all opinions. It's a matter of what's healthy and what's working for you!

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    Default Re: Desperately trying to firm up- best approach?

    shopping on the outer aisles of the grocery store is GREAT advice dylan... thats where the fresh, less processed foods are

    dont forget to drink more water with the fiber oryou'll get blocked up and we dont want that...


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    Default Re: Desperately trying to firm up- best approach?

    Well, my suggestion is to up your cardio about 10 to 20 minutes more each day as well as do weight training every other day so that you are getting a good complete work out!
    It sounds like you're on the right track but you just need to up your game a little! Hope this helps, i'm in the same situation, but i'm trying to get in shape to become a dancer!
    "When life gets rough turn up the music and dance a little"

    I Train Mixed Martial Arts!

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    Default Re: Desperately trying to firm up- best approach?

    Thanks for the input ladies- all this nutrition discussion has been really enlightening. I've decided to up my weight training to 4 days a week (spliting muscle groups and doing light leg work 3 of the 4 days) and to do long runs (75 mins in the morning) 2-3 x a weeks.
    As far as diet, I'm sticking with the basics for 3 weeks- avoiding white flour and sugar. I'm a pseudo vegetarian so I don't think I could be really low carb even if I wanted to. Right now I'm all about veggie/bean soups, raw almonds, salads and oatmeal (old fashion). Oh yeah, and chugging the h20.
    Dylan- dang 15-17% bodyfat is awesome! I'm at 26% on a good day and I want to be 20% or lower. What is your workout regime?

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    Default Re: Desperately trying to firm up- best approach?

    If you want to firm up, you need to weight train more than once per week. More like 3 times per week. And, you need to use heavy weights. Light weights (2.5 - 5 lbs) are a waste of time. Heavy weight, light reps are what build muscle mass.

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    Default Re: Desperately trying to firm up- best approach?

    LOL, no Taylor, we definitely don't want blockage!!! Water is essential to any diet!

    Tanzania, besides 4 days of dancing, I try to hit my elliptical for 30 minutes 5 days a week and do weight training on Mon, Wed and Fridays. I use an overall program that I borrowed and copied from a friend which incorporates arms, back, legs and abs in an hour long program. It's one of the newer Firm ones. I'll check the name and get back to you with it. I try to never use less than 10lb weights if I can handle it.

    I don't always get to all my workouts. In the summer I swim a lot so I usually get down to it in the winter. I attribute the low body fat to good genetics first and then to eating fresh and whole, avoiding sugar and refined carbs, drinking 128 oz of water daily and keeping alcohol to a minimum.

    Whatever you choose, good luck and keep at it. Healthy eating and exercise is not a fad diet to be tossed when you reach your goal, it has to be a way of life.

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