Help with exercise regime

feeor

Hi guys,

I'm new to the boards and wonder if any of ye can help me. I'm 28 year old female and have lost 49 pounds with weight watchers. I am currently struggling to lose the last few pounds. I wanted some advise on my gym regime. I have had regular enough assessments at the gym but now my weight loss it as a standstill.

I go to the gym on average 4 times a week. I am planning to do the 10 mile run in the phoenix park in August and am anxious to built up my stamina for that. Since my last assessment (with the run in mind and advice of instructor) i have been doing:

Day 1 10k on the treadmill -5min fast walk warm up and then jogging at 5 min intervals at 9.0 and then 8.0 for 5min and so on till I hit 10 k

Day 2- 30mins as above at 9.0 and 8.0, 15 mins at level 10 on the cross trainer, 100 cruches and 60 reps each side on th oblique/torso machine

Repeat same as day 1 on day 3

Repeat same of day 2 on day 4

I watch everything I eat and track it. I eat my allocated amount of points every day.

I open to suggestions on above, however my fittness is only at a certain level so for e.g if the speed was to be increased on the treadmill I don't think I be able to last the length of time iykwim.

Zamboni

Congrats on the weightloss so far.

What is your current height and weight?

Post up your daily diet with calorie content.

ragg

you need to add some weight training - cardio alone isn't going to give you the results you desire.

feeor

Thanks for the replies.

I'm 5ft 4 and currently weight 10st exactly.

I'm currently on 18 weight watchers points which I think works out about 1500 cals. I will drop to 17 as soon as i get into the 9st bracket.

I try to vary my food as much as I can.

Breakfast is normally

Porridge with skimmed milk/ 2 weekabix & yog/All bran & yog
followed by a piece of fruit apple/necterine or some berries.

At the weekend I might have an omlette with onion, tom, mush, peppers and 1 slice of serrano ham/egg, tomato and mushrooms and sometimes a rasher

Lunches are normally wheaten crackers & chicken with homemade veg soup/ omlette as above, banana sandwich (low cal bread no butter) & soup/small roll with tuna & onion (no butter or mayo)

Depending what I have i might have a ryvita goodness bar or an aplen light bar or a pack of velvet cruch crisps

After lunch piece of fruit

Before I go to the gym I usually have fruit or 2 wheaten crackers

Dinner

Stirfried noodles, chicken & veg

Brown rice with chicken veg (flavoured with spices and done in chicken stock)

Fillet steak, baby potatos & mushrooms

Fresh cod and home made chips

Chicken & veg curry (made with tinned tomatos) & brown rice

Sunday I normally have roast chicken of beef, baked potato & roasted veg.

I always have a cappachino after dinner made with skimmed milk and have fun size bar/ww bar/pink n white/ velvet crunch/muller light yog, merignue nest with yog and fruit etc (something small and sweet usually).

I usually have a drink at the weekends which is normally 2 bottles of bulmers light on a friday and saturday night or 2 glasses of wine.

Any snack that I have is usually between 80 and 100 cals

ragg

That sounds very restrictive. Instead of dieting, you should try out a fitness diet & exercise reigime. this will make sustainable changes, something you can't be sure of with weight watchers.

Zamboni

As I said already fair play for losing the weight you have.
You have stuff in your diet there that has no place in any weight loss diet.
A lot of these Alpen/Rivita bars are quite simply junk (you sound like a marketers dream to be honest!)
If it comes in a box with nice bright colours and words like wellness, wholesome, light, goodness etc. leave it on the shelf.
When it comes to food shopping there are only aisles of any major importance. Fresh meat & fresh veg.
Swap the 'healthy' snack bars for nuts.
It sounds like weightwatchers has served its purpose to you but its time you need to move to the next level to continue your weight loss

ragg

Zamboni wrote: »

As I said already fair play for losing the weight you have.
You have stuff in your diet there that has no place in any weight loss diet.
A lot of these Alpen/Rivita bars are quite simply junk (you sound like a marketers dream to be honest!)
If it comes in a box with nice bright colours and words like wellness, wholesome, light, goodness etc. leave it on the shelf.
When it comes to food shopping there are only aisles of any major importance. Fresh meat & fresh veg.
Swap the 'healthy' snack bars for nuts.
It sounds like weightwatchers has served its purpose to you but its time you need to move to the next level to continue your weight loss

YOU FORGOT OLIVE OIL :eek: