Please Scroll Down to See Forums Below I'm not that interested in bodybuilding or gain lots of muscle. I only want to be soft and girlie, but I really want to lose weight. I weigh 170 pounds ( I don't know my body fat percentage but it's probably rather high for I don't have much muscle) and I think the goal I want to set is around 130 pounds. I really need help with what excersices I need to be doing. Any suggestions for me?
some one help me?
- Thread starter Nw'sgirl
- Start date
Well, what are you doing now?
Do you workout at all?
What is your diet like?
How tall are you?
Have you been 130lbs before?
Why/How did you pick 40lbs to lose?
In case you can't tell, we need more information in order to give advice. Tell more about yourself and maybe some people will try to help.
Do you workout at all?
What is your diet like?
How tall are you?
Have you been 130lbs before?
Why/How did you pick 40lbs to lose?
In case you can't tell, we need more information in order to give advice. Tell more about yourself and maybe some people will try to help.
D
DepressiveJuice
Guest
just make sure you are doing this for yourself and not for some guy. otherwise, you might not get the results you are looking for
No, I don't work out at all. My diet's, well..... let's just say that needs work too. I think I'm around 5'7". I was 135lb about 2 years ago but even then I was a little bit chubbier than I cared to be. So I figure even if I lost 30 pounds I would look and feel a lot better (I would also finally fit into most of my clothes again!)
I just need something to start me off again. I have no way of getting to a gym just yet so I'll have to work around that.
P.S. I am not doing this for some guy, I've tried that before and only ended up depressed and gaining weight. This is now to be done entirely for myself
I just need something to start me off again. I have no way of getting to a gym just yet so I'll have to work around that.
P.S. I am not doing this for some guy, I've tried that before and only ended up depressed and gaining weight. This is now to be done entirely for myself
Nw'sgirl said:
Great attitude. Keep smiling and working hard.
B True
Help me
new'sgirl i feel you on the weight gain and shit. I used to be 135 and too cute now i'm 155 and i feel like a tub of shit. Some days i'm motivated and some days i'm not. But you just have to keep thinking positive about yourself and before you know it we'll both be PHAT..
new'sgirl i feel you on the weight gain and shit. I used to be 135 and too cute now i'm 155 and i feel like a tub of shit. Some days i'm motivated and some days i'm not. But you just have to keep thinking positive about yourself and before you know it we'll both be PHAT..
THeMaCHinE
New member
Diet is #1. This is very basic and there are many approaches to try, but I'll give you a broad plan if you are just looking for something. I'm sure the ladies here will add their own insight.
As a starting point, take the weight you want to be (130) * the (estimated) numbers of calories to maintain that weight (15) = 1950; now, add 400 (as the body excretes unprocessed calories each day), which brings your total to 2350.
2350 calories per day will be the starting point. Try an isocaloric diet, which is a third each of fat/carbs/protein. This will = 783 cal in each segment.
783/9 (9 cal per gram for fat) = 87 grams fat per day
783/4 (4 cal per gram for carbs/protein) = 196 grams carbs and 196 grams of protein each day.
Now, spread your meals at least over 5 meals (preferably 6+ meals) per day (and when I say meal, it means food ingestion, which could be as simple as a glass of milk); this will keep your metabolism ramped up. Eat as much roughage as you want; make sure you are getting good fiber. Eat at least 3 whole food meals each day. Fat sources should be primarily poly/mono sources; avoid tranfatties and partially hyrdogeneated fats. Avoid salting foods. Avoid simple sugars. Avoid alcohol (and if you do drink it, add in 7 (empty) calories per gram for each drink towards your daily calorie total).
Also, drink lots of water. At least 32oz per 50 lb, per day.
Keeping a diet log will be *key* if you want to succeed at this; a good, free one can be found at www.fitday.com -- there's more, and I may have missed a few things, but this should be a pretty good stab at a basic dieting approach.
As a starting point, take the weight you want to be (130) * the (estimated) numbers of calories to maintain that weight (15) = 1950; now, add 400 (as the body excretes unprocessed calories each day), which brings your total to 2350.
2350 calories per day will be the starting point. Try an isocaloric diet, which is a third each of fat/carbs/protein. This will = 783 cal in each segment.
783/9 (9 cal per gram for fat) = 87 grams fat per day
783/4 (4 cal per gram for carbs/protein) = 196 grams carbs and 196 grams of protein each day.
Now, spread your meals at least over 5 meals (preferably 6+ meals) per day (and when I say meal, it means food ingestion, which could be as simple as a glass of milk); this will keep your metabolism ramped up. Eat as much roughage as you want; make sure you are getting good fiber. Eat at least 3 whole food meals each day. Fat sources should be primarily poly/mono sources; avoid tranfatties and partially hyrdogeneated fats. Avoid salting foods. Avoid simple sugars. Avoid alcohol (and if you do drink it, add in 7 (empty) calories per gram for each drink towards your daily calorie total).
Also, drink lots of water. At least 32oz per 50 lb, per day.
Keeping a diet log will be *key* if you want to succeed at this; a good, free one can be found at www.fitday.com -- there's more, and I may have missed a few things, but this should be a pretty good stab at a basic dieting approach.
I think 2350 calories is too much to try to lose weight. 87gm of fat is pretty steep to. You may find that you are already ingesting this amount.
To began a weight loss/fat loss program, I'd suggest you began some type of cardio 30min 3 X a week. Since you can't get to the gym, try an exercise video (aerobic) or try some jogging around the neighborhood or even simple jumping jacks, jumping rope or jogging in place. You should also do some toning (you are not interested in getting big). But you still need some sort of resistance. Try simple squats, step-ups (on a chair), push-ups (assisted) crunches. lunges, and bicep curls and kickbacks with canned food or water bottles if you do not have access to dumbbells.
Eat low-fat meat, high-fibrous veggies and healthy starches. Minimize your starches as the day wears on. On days you dont exercise, be aware of your carbs.
To began a weight loss/fat loss program, I'd suggest you began some type of cardio 30min 3 X a week. Since you can't get to the gym, try an exercise video (aerobic) or try some jogging around the neighborhood or even simple jumping jacks, jumping rope or jogging in place. You should also do some toning (you are not interested in getting big). But you still need some sort of resistance. Try simple squats, step-ups (on a chair), push-ups (assisted) crunches. lunges, and bicep curls and kickbacks with canned food or water bottles if you do not have access to dumbbells.
Eat low-fat meat, high-fibrous veggies and healthy starches. Minimize your starches as the day wears on. On days you dont exercise, be aware of your carbs.
