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And here I go again ^_^

nangiggles

nangiggles

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So I have lost of weight to lose of course, standing 5'1 weighing 176 pounds is a very bad thing, me weight should really be around 115-120 pounds however I'm not trying to get skinny I'm trying to get healthy, I've finally joined a real gym (the sorry excuse of a gym in my apartment complex was awful) and am getting back on the horse.

Here come the questions:

* Workout, should I do cardio and then lift? or lift and then cardio? or cardio -lift -cardio?

* I love lifting heavy however it is to my understanding that given I want to burn fat then it's best for me to lift lighter and faster with short resting periods as opposed to lifting heavier and slower, correct?

* Try the circuit? my gym has one of those 30 min circuit work outs, how do you feel about those are they useful for burning fat? if done right are they really comparitive to a regular workout?

* Nutrition... here is where things REALLY suck for me because I'm not doing very well in the $$$ department, so believe me I would prefer nothing else than to eat protein and veggies BUT I really dont have that much money to be buying +$5 a pound things in large quantities so I'm a little screwed, what alternatives do I have? how do you feel about the lean cuisine type of frozen foods, I know they are not the best and dont compare to home made food but at least it's a cheap controlled amount of calories, fat, etc I can manage

* Schedule.... this is even worse.... my body is like in shut down which is why I've gained so much weight, I work from 4p.m. to midnight so my day is usually something like this

* Wake up 11a.m. sometimes later
* Breakfast anywhere between 12p.m.and 2p.m.
* All sorts of nothing from 11 to 2:30
* Work at 4p.m.
* Snack around 5p.m.
* Dinner(lunch actually) in my workstation (I work straight through and have no "lunch hour") around 7-8p.m.
* Get home around 12:30
* Sometimes may or may not have dinner when I get home
* Go to bed anywhere between 1:30 to 2a.m.

As you can see clearly I am oversleeping, under eating and have really messed up meal times, I just dont understand where to put what in this crazy schedule.

Honestly I dont even know where to begin with myself, I took the first step of getting into the gym and will start next week, any help is appreciated
 
I have a steamer where I do my brocolli, chicken and sweet potatoes so that helps me cook without using fat.
 
You can save $$$ if you go to someplace like Walmart or, even better, join BJs or Costco. A year's membership is about $40 but you'll make that back in two months. I can always get monster packs of Perdue skinless boneless chicken breast at BJs for $2.75 a pound. Supermarkets also frequently have sales where you'll get chicken breast for $.99 a pound. Brown rice is cheap, so are beans and sweet potatoes. Actually, eating clean is much cheaper in the long run, just more labor intensive. The trick is precook a weeks worth of food in batches, then you just dish it up and reheat the cooked food. Really, all you need is sufficient food storage containers. I'm assuming your apartment has a stove with an oven? You can bake chicken and sweet potatoes on sheet pans (I actually bake my chicken in a sort of mole sauce, I blend pickled jalapenos and olive oil and spices then pour that over the meat. Keeps it moist without turning it fat, and gives it a kick). Get the hang of cooking rice on the stovetop or invest in a rice cooker. Whole oats are cheap. Protein powder adds up but whole food is better in the long run, anyway.

I understand you've got financial issues but the Lean Cuisine stuff is really only for emergencies IMO. It's not economical, either. One Lean Cuisine generally costs $3.00 each around here (and they're skimpy, unsatisfying and loaded with chemicals and salt). Now I can buy a whole roasting chicken for about $6.00 (give or take a bit) and a bag of rice for $2.50 and get AT LEAST four -- probably more like six -- meals out of it (more if I make a pot of soup).

Sounds like it's more a grocery/cooking thing, hun. We need to get you situated where to shop, what to shop for and how to cook it.

The classic advice for burning fat is empty stomach first thing after you wake up cardio. Personally, I wouldn't dream of trying to lift in the morning on an empty tank, but I can hit the elliptical or take a walk. I don't know how much you can get to the gym. If it's one shot, generally do weights first.
 
Joining a whole sale food club is exactly what I was thinking, thankfully I do have a produce and meat market nearby with really good prices like $1.89 boneless skinless chicken breasts and $4.99 sirloin so those are really affordable, they are huge and thick though so I need to learn to cut them into appropriate portions :confused:

Brown rice and Beans I love and I make them too, I have a pressure cooker I make beans in, not sure which are best though (black, white, red, kidney, mixed, chick peas, black eyed, etc)

The steamer I feel is key in the whole issue because it's a digital 2 tiered steamer so I can just put chicken in one tier and veggies or sweet potato in the other tier and let it steam while I shower and get ready for work.

As per the gym, 3 days a week I have about 2 hours or more to work out and 2 days a week I have about an hour tops to work out, I can cardio and lift without a problem on an empty stomach

The lean meals I eat now and then are $1 :p but I do eat them on emergencies, we buy maybe 6 every 2 weeks and eat them between my husband and myself, mostly him actually... they are about 300 calories 8g fat, 15g protein, 2g sugars, 1g fiber, 41g carb but yeah as you mentioned they are a whopping 770mg sodium :worried:

I'm a person of routine and consistency, if I knew that eating X, Yand Z will get me where I want to get I dont mind eating the same thing over and over and over again, that's what herbs and spices are for so I dont mind, the problem as I said I dont know what to eat when given my schedule
 
My advice is to start implementing small, sustainable changes that become a lifestyle/routine for you.
Don't overthink it- just keep it simple and structured
Little things that could help are:
set your alarm for 10:00- that gives you 8 hours if you go to bed at 2
always eating a healthy protein packed breakfast first thing- you're eating too late after you get up
if i were you I would eat at 10, 3, 7, and a light snack at home after work
go to the gym in the mornings to set the tone for the day
measure portion sizes
staying away from lean cuisine in favour of eating home made meals that are prepared from whole foods. Lean cuisine will not give you good nutritional value for your dollar.
no empty snacks- cookies, crackers, toast with spreads, junky stuff.

As far as the cardio thing, I am probably not your best source of information because I rarely do structured cardio and am not really a fan. It seems like a whole lot of wasted energy as far as I am concerned. Plus, doesn't it actually raise cortisol? I have enough stress in my life ;)
I can get my heart rate up from lifting, and feel much more exhausted from heavy lifting /compound movements than humping it on the elliptical.
I do however go for two 40 minute walks with my dog a day, and have always been the kind of person to walk around my neighborhood to just get the blood pumping.
Little things can make a big difference, and you will have a better quality of life if your body is well nourished, and the muscles are active.
Good for you for getting on it, you can do it!
:)
 
nangiggles said:
Joining a whole sale food club is exactly what I was thinking, thankfully I do have a produce and meat market nearby with really good prices like $1.89 boneless skinless chicken breasts and $4.99 sirloin so those are really affordable, they are huge and thick though so I need to learn to cut them into appropriate portions :confused:

Brown rice and Beans I love and I make them too, I have a pressure cooker I make beans in, not sure which are best though (black, white, red, kidney, mixed, chick peas, black eyed, etc)

The steamer I feel is key in the whole issue because it's a digital 2 tiered steamer so I can just put chicken in one tier and veggies or sweet potato in the other tier and let it steam while I shower and get ready for work.

As per the gym, 3 days a week I have about 2 hours or more to work out and 2 days a week I have about an hour tops to work out, I can cardio and lift without a problem on an empty stomach

The lean meals I eat now and then are $1 :p but I do eat them on emergencies, we buy maybe 6 every 2 weeks and eat them between my husband and myself, mostly him actually... they are about 300 calories 8g fat, 15g protein, 2g sugars, 1g fiber, 41g carb but yeah as you mentioned they are a whopping 770mg sodium :worried:

I'm a person of routine and consistency, if I knew that eating X, Yand Z will get me where I want to get I dont mind eating the same thing over and over and over again, that's what herbs and spices are for so I dont mind, the problem as I said I dont know what to eat when given my schedule
Click to expand...
Just throwing a couple of ideas out:

1. Beans are beans, pretty much, nutrition wise with the exception of lentils and chickpeas. Lentils are different because they cook so quickly and are the highest in iron, chickpeas are so dense they're heavy to pair with meat IMO.

2. You can totally throw out the Breakfast/Lunch/Dinner menu mindset. Come up with a rotation of meals and eat food every three to four hours :whatever: I mean, for breakfast today I had chicken, broccoli and brown rice (which I will probably eat again at least once today, sometimes more). Eggs, pancakes, oatmeal, things like that are actually special occasion foods for me.

3. Have you checked the sticky at the top of the forum, the one about "new to the forum"? I know you've been here a while but there is a WEALTH of information organized in one place in that post.
 
Last edited:
ok gym has been greating, I'd been down and lethargic and I feel great to be back in motion.

Question, we have one of those 30 min cycle areas kinda like in curves, they work every part, how useful are those for weight loss? or am I better off with just cardio and lifting?
P.S. No junk food yet! YaY!!! I went to CVS to buy milk and all the christmas candy was on sale and I bought nothing!!! :D
 
nangiggles said:
ok gym has been greating, I'd been down and lethargic and I feel great to be back in motion.

Question, we have one of those 30 min cycle areas kinda like in curves, they work every part, how useful are those for weight loss? or am I better off with just cardio and lifting?
P.S. No junk food yet! YaY!!! I went to CVS to buy milk and all the christmas candy was on sale and I bought nothing!!! :D
Click to expand...

Excellent!
I'm doing a no sugar thing with a buddy for January, so I'm with you all the way!
 
nangiggles said:
ok gym has been greating, I'd been down and lethargic and I feel great to be back in motion.

Question, we have one of those 30 min cycle areas kinda like in curves, they work every part, how useful are those for weight loss? or am I better off with just cardio and lifting?
P.S. No junk food yet! YaY!!! I went to CVS to buy milk and all the christmas candy was on sale and I bought nothing!!! :D
Click to expand...

Have you ever seen the woman that come out of curves? I have there was one next to my old tanning salon they didn't look like they had ever seen the inside of a gym. So in short no stick to lifting then cardio.

Why not start a log we can cheer you on daily :)
 
superqt4u2nv said:
Have you ever seen the woman that come out of curves? I have there was one next to my old tanning salon they didn't look like they had ever seen the inside of a gym. So in short no stick to lifting then cardio.

Why not start a log we can cheer you on daily :)
Click to expand...
Wow really? I thought it was good because I feel like turning my insides out when I do that cycle, most of the women at curves join for like a month and quit and they do light pussy cycles in that :D

I do nothing under 30 pounds (90 on the leg press, 50 on the shoulder) I thought that putting a decent to heavy amount of weight and doing it with as many reps as I can and fast was actually one of the best things I could do :(
 
nangiggles said:
So I have lost of weight to lose of course, standing 5'1 weighing 176 pounds is a very bad thing, me weight should really be around 115-120 pounds however I'm not trying to get skinny I'm trying to get healthy, I've finally joined a real gym (the sorry excuse of a gym in my apartment complex was awful) and am getting back on the horse.

Here come the questions:

* Workout, should I do cardio and then lift? or lift and then cardio? or cardio -lift -cardio? If you can, do cardio first thing in the morning. Or next best thing is to do it right after your workout. However diet will get more pounds off you then cardio. The two together are gr8!

* I love lifting heavy however it is to my understanding that given I want to burn fat then it's best for me to lift lighter and faster with short resting periods as opposed to lifting heavier and slower, correct?
Wrong. This is proven wrong. Lifting heavy will burn far more calories then anything else. Also by lifting heavy, that will cause your metab system to continue to burn cals at a high rate for the next 6-8 hours.

* Try the circuit? my gym has one of those 30 min circuit work outs, how do you feel about those are they useful for burning fat? if done right are they really comparitive to a regular workout?
Yes they work ok. Howver I think it would be better for you to work out a good workout program and go heavy on that as that is what you like to do and it will burn more calories in the long term.

* Nutrition... here is where things REALLY suck for me because I'm not doing very well in the $$$ department, so believe me I would prefer nothing else than to eat protein and veggies BUT I really dont have that much money to be buying +$5 a pound things in large quantities so I'm a little screwed, what alternatives do I have? how do you feel about the lean cuisine type of frozen foods, I know they are not the best and dont compare to home made food but at least it's a cheap controlled amount of calories, fat, etc I can manage
Gurl that is more expensive then bying lean pork, chicken breasts and the fish in those packages. Also you might give Radar a PM on this. He is excellent with this stuff. Dont be shy!

* Schedule.... this is even worse.... my body is like in shut down which is why I've gained so much weight, I work from 4p.m. to midnight so my day is usually something like this

* Wake up 11a.m. sometimes later
* Breakfast anywhere between 12p.m.and 2p.m.
* All sorts of nothing from 11 to 2:30
* Work at 4p.m.
* Snack around 5p.m.
* Dinner(lunch actually) in my workstation (I work straight through and have no "lunch hour") around 7-8p.m.
* Get home around 12:30
* Sometimes may or may not have dinner when I get home
* Go to bed anywhere between 1:30 to 2a.m.
Ok you wanna speed your metab up. That is what you need to do. So you need to eat 6-8 times per day with no more then 2 shakes.
You need to figure your BMR/BMI. If you need help PM me or Radar or you can google it. That is a starting place for you to know how many cals you need to consume to get your bod into the furnace mode.

As you can see clearly I am oversleeping, under eating and have really messed up meal times, I just dont understand where to put what in this crazy schedule.

Honestly I dont even know where to begin with myself, I took the first step of getting into the gym and will start next week, any help is appreciated
Click to expand...
It all starts with that very first step chika, and from there its baby steps. But for the contest you need to take those baby steps quickly...:):D.
Best of luck to you nans:heart:.
 
Also, I bought a gallon of water and am aiming to drinking as much of it as I can every day, HOWEVER, I work in a call center and find myself having to pee like every 30 min which my boss wont like, how do you manage to drink so much and not go to the bathroom so often? :confused:
 
zedhed said:
It all starts with that very first step chika, and from there its baby steps. But for the contest you need to take those baby steps quickly...:):D.
Best of luck to you nans:heart:.
Click to expand...
I dont think I'll officially do the contest :( but I'm still gonna do my best ^_^

Seems my BMR is 1580 and my BMI 1896, I'm thinking of shooting for 1600 a day.... what do you think
I'm at 31% BF :worried: oddly enough it seems my lean body weight should be 120 when I thought it was like 110-115:confused: but I wont fight science and math :D
All I need to know now is how many calories are in basic things I eat and I'll try to have a food journal that will help me see what I am doing now and what I am doing wrong, I have internet access like 80% of the day or more so it will be fairly easy to google calorie amounts of things I may or may not eat....:)
 
Go to Fitday.com.

Sent from my X10a using Tapatalk
 
How long should I rest between repetitions? say Im do 4x 12 reps of something...
Also I can lift weight fairly well but I noticed something by the weights in the top that I can adjust and it makes it harder to lift, I think someone called it friction, I didnt have that in my previous gyms, what should I set that to?
 
After the marriage I was very fat and I hear again to about gym exercise with my friend.Then i join the gym and leave junk food and chicken.I watch many different in my body.
 
nangiggles said:
How long should I rest between repetitions? say Im do 4x 12 reps of something...
Also I can lift weight fairly well but I noticed something by the weights in the top that I can adjust and it makes it harder to lift, I think someone called it friction, I didnt have that in my previous gyms, what should I set that to?
Click to expand...


Do you mean rest between reps or sets. Reps make up sets. You do reps one after the other no rest.
But between sets of however many reps you rest as long as you need to, to feel ready to do the next set. At this point no need to get caught up in all that.

The thing at the top to make it more difficult, go on and do make it more difficult at the top cuz that is where you will be strongest. It will benefit you to do so.
 
zedhed said:
Do you mean rest between reps or sets. Reps make up sets. You do reps one after the other no rest.
But between sets of however many reps you rest as long as you need to, to feel ready to do the next set. At this point no need to get caught up in all that.

The thing at the top to make it more difficult, go on and do make it more difficult at the top cuz that is where you will be strongest. It will benefit you to do so.
Click to expand...
but is it best to make it difficult to me based on that thing or based on the actual weight? isnt it best with actual weight? I dont know what that thing is.....
 
Well, if youre just getting back into it then for your first 2 weeks use what youre comfortable with. But if you are more seasoned then kill it baby. Use all the weight that you can on everything. What I think that thing is, is some kind of friction device. It add friction at the top part of the rep. Your bod does not know if its real weight or not. But it is more difficult to keep pushing against the resistance toward the top when using the device so that is all good.
Really all it is for is to make the top part harder for your muscles to work against. And since that is where your muscles are the strongest this provides you with a more efficient workout.
 
still on the horse ^_^
getting water in me has been quite a challenge but I am definitely getting twice or more in me...

Quick question my husband asked, what is the differece between diet pills and fat burners, for example Hydroxycut makes both and he doesnt get the difference, any input is appreciated :)

P.S. added 10 more pounds to my benching.... YaY!!!
 
nangiggles said:
still on the horse ^_^
getting water in me has been quite a challenge but I am definitely getting twice or more in me...

Quick question my husband asked, what is the differece between diet pills and fat burners, for example Hydroxycut makes both and he doesnt get the difference, any input is appreciated :)

P.S. added 10 more pounds to my benching.... YaY!!!
Click to expand...

I think the difference would be that diet pills are an appetite suppressant, whereas fat burners are thermogenics.
 
GR8 on that bench. You go girl! Correct on the pilz.
 
Nice bench increase, Nan! Looks like you're getting some priceless advice here. :)
 
So how is your progress going other than the bench? did you find a meal plan that's working for you?
 
Yeah wanna know this too ^^^
 
trex74 said:
So how is your progress going other than the bench? did you find a meal plan that's working for you?
Click to expand...
Today for lunch I had a lean pork chop with steamed broccoli and a steamed potato :)

I need to get a routine for the gym, I'm all over the place...
 
nangiggles said:
Today for lunch I had a lean pork chop with steamed broccoli and a steamed potato :)

I need to get a routine for the gym, I'm all over the place...
Click to expand...

thats pretty much what i had too!
I had some lean beef, broccoli, and half a potato!
 
Cmon nanners post up!
 
bump
 
nanners nanners nanners:confused::confused::confused:
 
hope you didn't overwhelm yourself and quit sweetie! gradual, nice, slow n easy is where consistent is at.
 
Well cmon gurl.
Thought you fell right off the planet!...LOL
Keep the posts coming plz.
 
Just dropping in on this conversation, but congrats so far for hanging in there. Remember it is a life style so take your time. The weight will come off if you make it a daily part of your lifestyle. I hae looked through most of the posts and you have received some great info - so be sure to listen to everyone... I am also here to help.

Need To Build Muscle Sponsored Athlete
AnitaRamsey.com
 
Glad to hear you're hanging in there Nan! Keep going...Like MMbabe said..slow and steady, keeping that consistency.
 
Keep it going sista.
Would like to see a full post .....got spoiled with that LOL:evil:
 
whole workout...details etc...
 
zedhed said:
whole workout...details etc...
Click to expand...
That's actually my problem, I need a routine, I'm a creature of habit and even though I know what machines I can do and how much to lift I sometimes aimlessly try to figure out an order and end up doing just like 4 things.... anyone know of any sample sets or something, I dont know how many sets/reps should i be running for anything... Ijust wing it, currently do 12 reps 4 times... :confused:
 
4 sets of 12 is ok but might be a little bit much for a beginning to early intermediate lifter. I would suggest 3 sets of 10 to get your bod primed for more strenous lifting later on. Stick to the basic compound lifts.
Actually Rachael has a dam good routine going. It would not be a bad thing at all to just copy that and make it your own.
Keep posting sista!
 
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