Need to lose weight/fat...help needed

star101

I'm a 5'8" female weighing 87kg. I've been doing some gym stuff for ages so maybe i should be glad i'm not heavier! Been very committed to gym for last 6 months and have improved in some areas i.e. more toned etc but my weight has remained fairly constant for last few years. I don't mind the scales so much but am seeing no loss of fat i.e stomach,ass.

What is best exercise to increase fat loss? Was thinking of taking up running?
Maybe cycling?

My diet could be better but is ok- little or no junk food, no soft drinks, cutting back on processed foods, balanced with meat and veg and small portions of carbohydrates.
Thanks

Black Swan

Reduce your cal intake to below 1800 per day, and you may consider swimming laps in a pool?

celestial

star101 wrote: »

I'm a 5'8" female weighing 87kg. I've been doing some gym stuff for ages so maybe i should be glad i'm not heavier! Been very committed to gym for last 6 months and have improved in some areas i.e. more toned etc but my weight has remained fairly constant for last few years. I don't mind the scales so much but am seeing no loss of fat i.e stomach,ass.

What is best exercise to increase fat loss? Was thinking of taking up running?
Maybe cycling?

My diet could be better but is ok- little or no junk food, no soft drinks, cutting back on processed foods, balanced with meat and veg and small portions of carbohydrates.
Thanks

When you say you do 'gym stuff', what do you mean exactly? What kind of exercises do you do and for how long each time?

Also, what is your typical day's diet?

O'Morris

star101 wrote: »

Been very committed to gym for last 6 months and have improved in some areas i.e. more toned etc but my weight has remained fairly constant for last few years.

The gym should be used for getting fit, not for losing weight. If your goal is to lose weight then you need to focus on reducing your daily intake of calories. It's far easier to burn 500 calories by just eating less than it is to burn 500 calories in the gym each day.

celestial

O'Morris wrote: »

The gym should be used for getting fit, not for losing weight. If your goal is to lose weight then you need to focus on reducing your daily intake of calories. It's far easier to burn 500 calories by just eating less than it is to burn 500 calories in the gym each day.

No not really. Calorie restriction is only barely half of the whole picture when it comes to losing fat and looking better.

rubadub

star101 wrote: »

What is best exercise to increase fat loss?

For me it was lifting heavy weights, no contest. I cycle a lot too, but lifting helped me shift fat, and more importantly keep it off while eating & drinking pretty much what I want. Check out www.exrx.net

cowzerp

O'Morris wrote: »

The gym should be used for getting fit, not for losing weight. If your goal is to lose weight then you need to focus on reducing your daily intake of calories. It's far easier to burn 500 calories by just eating less than it is to burn 500 calories in the gym each day.

I understand what your saying,maybe this words it better! the diet is the key to losing weight/fat, but the gym is great for toning and fitness etc,, all helping burn additional calories..either way-without the right diet you will not lose weight. cut back on the calories..

rubadub

O'Morris wrote: »

It's far easier to burn 500 calories by just eating less than it is to burn 500 calories in the gym each day.

Some people are too fond of their food. A mixture of both seems to suit most people. You want an overall calorie deficit, this could be eating less, exercising more. Or both, for an overall 500kcal less calories you could do 20mins exercise and ditch those 3 buscuits you have at tea break.

Lifting wieghts means your body is using calories even on your non-training days, it is developing new muscle and needs more energy, just like a pregnant woman needs more energy/food.

star101

thanks for your replies- much appreciated,
I wouldn't regard my diet as being overloaded with calories but i don't calorie count either- typical day would be:
breakfast- porridge or weetabix with semiskimmed milk and banana.
tea- coffee with milk, wholemeal bread with low fat spread and jam.
lunch- mixed salad with ham.turkey and coleslaw
or soup and sandwich (brown bread , mayo, ham, tomato, cheese.
dinner (after gym)- chicken with stir fry veg and soy/oyster sauce or commercial sauce, plus noodles/couscous/rice
tea/coffee with snack e.g brown bread/jam/ small chocolate bar.


gym routine: abs class(20mins) maybe twice a week in gym
weights- mainly for upper body so far-about 20 minutes -different machines
cardio- interval training on rower/treadmill- about 20 mins
or bike/cross trainer (20-30 minutes)
gym- 3 to four times a week.
Have added in 3mile run twice a week to this at 10k/hour instead of bike/cross trainer 2 weeks ago.

I need to do something extra to lose excess fat- how much more or which exercise is best for this?
I could tweak my diet more, but its not unhealthy- must do calorie count on it though.
Thanks for swimming tip- haven't swum laps in while but might add in 400 to 600m swim once a week.( will start with 400m- should manage that)

celestial

star101 wrote: »

thanks for your replies- much appreciated,
I wouldn't regard my diet as being overloaded with calories but i don't calorie count either- typical day would be:
breakfast- porridge or weetabix with semiskimmed milk and banana.
tea- coffee with milk, wholemeal bread with low fat spread and jam.
lunch- mixed salad with ham.turkey and coleslaw
or soup and sandwich (brown bread , mayo, ham, tomato, cheese.
dinner (after gym)- chicken with stir fry veg and soy/oyster sauce or commercial sauce, plus noodles/couscous/rice
tea/coffee with snack e.g brown bread/jam/ small chocolate bar.


gym routine: abs class(20mins) maybe twice a week in gym
weights- mainly for upper body so far-about 20 minutes -different machines
cardio- interval training on rower/treadmill- about 20 mins
or bike/cross trainer (20-30 minutes)
gym- 3 to four times a week.
Have added in 3mile run twice a week to this at 10k/hour instead of bike/cross trainer 2 weeks ago.

I need to do something extra to lose excess fat- how much more or which exercise is best for this?
I could tweak my diet more, but its not unhealthy- must do calorie count on it though.
Thanks for swimming tip- haven't swum laps in while but might add in 400 to 600m swim once a week.( will start with 400m- should manage that)

Your diet is not unhealthy but for fat loss it's a disaster and it's no surprise at all that you haven't been losing fat! It's chock full of carbs and sugar and it's extremely difficult to out-train this.

The first step is to cut out any junk (chocolate in your case). You also have too many starchy carbs there - loads of bread, rice, noodles, etc. Do you really need tea in between your breakfast and lunch? I ask because I used to be the same up until v recently - I'd have porridge first thing and then muesli about an hour later. Now I've realised I don't need the muesli and the porridge fills me up til lunch! I used to go to lunch barely even hungry.

The trick is to replace carbs like bread/rice with vegetables and to get rid of things like jam, chocolate - they are just sugar and mostly turn to fat - not only that but they prevent you from burning fat as well.

rubadub

star101 wrote: »

gym routine: abs class(20mins) maybe twice a week in gym
weights- mainly for upper body so far-about 20 minutes -different machines
cardio- interval training on rower/treadmill- about 20 mins
or bike/cross trainer (20-30 minutes)
gym- 3 to four times a week.

I would ditch the abs class, the abs are fairly small muscles, you will not see them unless you have low bodyfat anyway, and you will not spot reduce fat in this area. Instead of 2x20min sessions on those abs, if you did 1 shorter session doing heavy squats, you would probably work the abs just as much, if not more, front squats work the abs really well. Squats & deadlifts are the big compound lifts you should really be doing, they work the entire body and are probably the most efficient exercise, timewise, for losing fat. Do not just focus on upperbody, your lower body is where the big muscles are, stimulate them to strengthen and you will burn up a lot of calories and fat.

And avoid weight machines, stick to free weights check out www.exrx.net

and when at home www.simplefit.org

BossArky

star101 wrote: »

I need to do something extra to lose excess fat...

I could tweak my diet more...

If you do this you will loose weight. If you don't you probably won't:

• Avoid bread, pasta, rice, spuds, alchohol, sugary stuff (i.e. jam), crappy cereals.
  
• Fill the gaps with more vegetables: mushrooms, carrots, brocoli, cauliflower, peppers, onions, nuts, eggs, tuna, chicken, avocado. (Contrary to popular opinion it is possible to have a main meal without spuds/rice/pasta or bread - just have more lean meat and veg instead)
  
• Work harder in the gym. Up the weights on whatever machines you use (if you do) and ask for some help at the gym to figure out a few free weight exercises: squat, deadlift, bench, pull ups, bent over rows, lunges.
  
• Continue with your cardio after the weights.

Transform

Totally agree - diet needs major attention and gym sessions also.

Don't bother with the bike in the gym as it burns less calories than the treadmill and cross trainer.

Are you really pumping sweat when your training, even when doing the weights?

star101

Thanks for all your advice.
I guess i was deluding myself with the healthy diet! will ditch the carbs, add more fruit or nuts for snacks, more stirfry veg and chicken etc so.

I'll get some advice in gym for some weights stuff as the only ones i know so far are lunges, squats and deadlifts. i've been using the machines but guess i don't push myself enough on those- do put in the effort just not maximised.

Hopefully get to do 2x3mile runs a week, 400m swim once a week , weights twice a week or three times a week?
will see how i get on- just frustrating to be going to the gym, doing cardio and weights and not seeing a result. i know, i know, its all about the diet!
Thanks

DenMan

Hi star101

Keep up the great work. Word of advice stop taking the oyster sauce. It is high in cholesterol and may be hampering your weight loss target. Apart from that you're doing great.

Transform

Do weights for 30mins followed by 20-30mins cardio then stretch 3 days a week anything outside of thats a bonus. Doing weights once a week will only produce slow results. Drop the swimming if your looking for weight loss and do the cross trainer for 40-60mins that extra day - burns farrrrr more calories and it sounds like you need a kick in butt when it comes to pushing yourself more

Remember no amount of training can out train a poor diet especially when your portions are too big and your carbs are too high

caterpillargirl

People are overfed and undernourished!
Add fresh organic juices to your day, they are great, I have lost weight by substituting a juice instead of one of my meals.
The other meals I have are salads and stirfrys and i have lost a lot of weight over 3 mths!!
Buy skinny bitch and Jason Vale Juicemaster and you will lose pounds!!!
Also moderate exercise, 40 mins in gym (but work it and vary it) or walking and yoga adn swimming

Hope this helps

Transform

I agree with the skinny bitch and juice master however both approaches basically just involve eatting less - no special, secret juices approach.

Essentially, even if someone was just juicing (i.e. drinking homemade juices 3 times a day and one light meal) your going to drop weight simply because your dropping your calories. Personally i have a homemade juice every morning and as was said its a great way to get in more veg and some fruit to the diet.