My Daily Routine…Please help!

[sdupdike]

Also, you can work out twice a day if you want, just split it up. I think a lot of girls here do something like this. You can do cardio in the morning, 30 - 45 minutes (or whatever you feel you need to do). Then go back in the evening and do weights. You can keep going with the machines, but eventually you'll want to move into the free weights. If you're new to weights, do some research on exercises to do. Or if you have the resources, hire a trainer to help you get started with a program and show you proper form. www.exrx.net is a good site that shows you how to do a lot of different exercises for each body part.

Good luck!

 

[Sassy69]

Break your meals up into 5-6 smaller meals eaten every 2-3 hours. You can think of it as breakfast, snack, lunch, snack, dinner, snack if you are still hungry. "Snack" doesn't mean junk food - it means just another small meal. All your meals should include some protein, e.g. 4 oz grilled chicken, some turkey, eggs, etc.

Also though people think that "losing weight" is all about how much cardio & training you do, its really more "losing bodyfat" and its primarily about how you fuel your body (what you eat). If you put in bad quality fuel (e.g. fatty foods, McDonalds burgers, hi carb, highly processed, "fake" crap), your body has to do a lot of processign to extract the good (if any) nutrients out of it. Some of that is then excreted as waste, and the rest of it just sits on your body (e.g. fat). A really bad scenario is that you eat a lot of junk that your body can't extract anythign useful out of and you literally become "nutritionally starved" -- you are eating, but based on what your body can use, you may as well be starving yourself.

The thing about long hours of cardio & training every day -- over training equals under recovery. Your body needs a chance to recover after you hit it hard in the gym. If you continue to push it without good quality sleep and recovery time, it will start *making* you take the time off by letting you get sick more often (overstressed immune system), make you tired and lethargic, more prone to injury, etc. etc. etc. Everythign about "fitness" is consistency and moderation.

If you are interested, I find the "Body for Life" book by Bill Phillips to be an excellent intro to diet / nutrition, training and cardio with a lot of flexibility and not a ridiculous amount of time in the gym. He pushes the EAS products (protein mix, bars, etc. ) alot but you don't have to use them if you don't want to.

 

[playmatesky]

Lifting weights will also help you lose weight as it raises your metabolism. Learn to have a balamnce of weights, cardio, and relaxation. Recovery is crucial. 2 hours of cardio is just a waste of time. You don't want to lose what muscle you have or what muscle you work so hard for. Having a great metabolism will help you burn the fat.
Avoid man made carbs. Instead, think of your body s a temple and feed it wisely. Think brown rice, small red potatoe,organic beans, & oats. You must have fats...good fats that is, flax and olive oil, and lean sources of protein...ie: fish, turkey,chicken, ect.... Good luck!

 

[momsgettinfit]

Lifting weights will also help you lose weight as it raises your metabolism. Learn to have a balamnce of weights, cardio, and relaxation. Recovery is crucial. 2 hours of cardio is just a waste of time. You don't want to lose what muscle you have or what muscle you work so hard for. Having a great metabolism will help you burn the fat.
Avoid man made carbs. Instead, think of your body s a temple and feed it wisely. Think brown rice, small red potatoe,organic beans, & oats. You must have fats...good fats that is, flax and olive oil, and lean sources of protein...ie: fish, turkey,chicken, ect.... Good luck!

oh oh speaking of rice and red potoatoes I have this awesome recipe that I got from food network cooking thin show it's call one pan chicken chili it's yummy. I will post it in the recipe thread. Yum yum

 

[Truth0306]

Ya'll have no idea how much your help has been to my daily routine.

Today:

oatmeal
2% milk
wheat toast

snack:

rice cake
fat free cream cheese
diet pepsi

lunch:

cesar salad
ceasar vinagerette dressing (very lite dressing)
chicken breast
water

I went yesterday and got a bunch of healthy stuff, how does that meal plan for today look?

I'm off to the gym now.

 

[jenscats5]

Ya'll have no idea how much your help has been to my daily routine.

Today:

oatmeal
2% milk
wheat toast

I would add some eggs into this meal....Like 1 yolk + 4 egg whites or hard boiled eggs

snack:

rice cake
fat free cream cheese
diet pepsi

I'd drop the rice cake & cc & have maybe some nuts (like almonds) or all natural PB instead + a piece of fruit or have the PB on the rice cake. Or some 1% fat cottage cheese with fruit on top or sliced almonds or chopped tomatoes.

lunch:

cesar salad
ceasar vinagerette dressing (very lite dressing)
chicken breast
water

I went yesterday and got a bunch of healthy stuff, how does that meal plan for today look?

I'm off to the gym now.

A little tip for the dressing is: pour out from the bottle some of the dressing (about 1/2 the bottle) (like into a plastic container) and add to the 2 separate dressings some water, apple cider vinegar or red wine vinegar. Add as much as you need to thin the dressing but still retain most of the flavor. You'll still have the flavor but you'll be using less actual dressing.

 

[playmatesky]

Ya'll have no idea how much your help has been to my daily routine.

Today:

oatmeal
2% milk
wheat toast

snack:

rice cake
fat free cream cheese
diet pepsi

lunch:

cesar salad
ceasar vinagerette dressing (very lite dressing)
chicken breast
water

I went yesterday and got a bunch of healthy stuff, how does that meal plan for today look?

I'm off to the gym now.

*********************************

Im going to tell you how I would change your day that is listed here. YOu need good fats sweetie. They will help you tremendously. Fuck fat free. It has a lot of chemicals. Think low fat.



YOu dont need to log water unless its hard for you to drink it so you are trying to keep a log to see how much you drink. Drink 1 gallon per 100 pounds of body weight. Im not sure of what your stats are so I could not say how much of each think to eat. A lot of girls here use fitday.com for ratios/calories, ect you could try that. But what I would personally change to what u have listed is this.....if you are wanting to add lean muscle and drop b/f


oatmeal how much? Id do: 1/2 c. slow cooked oats
2% milk Drop 2% splash of almond or rice milk
wheat toast Spelt or Ezekiel
1 tsp Flax oil


Snack:
free cream cheese
diet pepsirice cake
fat


snack:
I would not eat this type of snack. Try something more nutrtional.
Ex: 3 oz. lean protein and a slice of yogurt cheese or tuna with a handful of unslated almonds or cashews



lunch:

cesar salad
ceasar vinagerette dressing (very lite dressing)
chicken breast
water


lunch:

Looks a little better but personally I would drop the ceasar dressing. Try 1 tbs olive oil plau 1 tbs. Apple Cider Vinegar.
I would also add 1 tsp flax oil here again
3 or 4 oz. chicken
and you need a good carb. Try adding brwon rice in here, a yam or small red potatoe


Where is the rest of the food? Remember every three hours.

Dinner Example: 4 oz. halibut
1 small red potatoe (plain)
large salad with
1 tbs. olive oil plus 1 tbs apple cider venegar

Snack: 2 scoops whey with water

or
1 cup greek plain yogurt with handful of unsalted cashews and 1 tsp vanilla



Make sure you drink a whey shake right after your weight workout. This will count as a snack.

 

[Aries13]

HI. Good going so far. Beginnings are always hard. Just like Sassy said, I would lose the fat free...think of diets as "the more natural and less processed, the better". Also try to switch milk from 2% to ff, eat some Quaker all natural rolled oats for breakfast instead of made ready oatmeal or bagels, and also plenty of protein.
P.S. Could you maybe lose the diet pop? Switch to lemon water or just plain water would be better.

Good luck!!!

 

[Truth0306]

I just got in from the gym, I had a very good workout.

20 minutes treadmill
15 min elliptical
10 bike

So I've cut back a whole lot on the cardio. I am learning so much from everybody.

After I finished cardio I did some reps on the machines.

I came home and ate the rice cakes w/ the cream cheese because I didn't read this thread first. I'll get the cottage cheese (which I love) tonight.

I love drinking water so that's pretty easy for me, I'll get rid of the Pepsi's.

Ya'll suggested peanut butter or cashews because it's high in protein right? When I go to the store tonight I'll get the Whey protein drink as well. I thought I was doing something by getting all this fat free stuff . I'll stick to lite.

Thanks again everybody for your help. I'm addicted to coming here every few hours now to learn something new.

 

[jenscats5]

I just got in from the gym, I had a very good workout.

20 minutes treadmill
15 min elliptical
10 bike

So I've cut back a whole lot on the cardio. I am learning so much from everybody.

After I finished cardio I did some reps on the machines.

I came home and ate the rice cakes w/ the cream cheese because I didn't read this thread first. I'll get the cottage cheese (which I love) tonight.

I love drinking water so that's pretty easy for me, I'll get rid of the Pepsi's.

Ya'll suggested peanut butter or cashews because it's high in protein right? When I go to the store tonight I'll get the Whey protein drink as well. I thought I was doing something by getting all this fat free stuff . I'll stick to lite.

Thanks again everybody for your help. I'm addicted to coming here every few hours now to learn something new.

Still too much cardio IMO.....you did 45 minutes!! How many days a week are you doing cardio??

Immediately after the workout you need a protein + a carb; like a protein shake.

Almonds are a better choice over cashews. And get ALL NATURAL PB -- only ingredients are peanuts + salt.

And the FF stuff tends to have higher amounts of sugar -- that's why they aren't as good. A plain Olive oil + vinegar dressing is also a good choice.