Starting a new fitness regime and completely clueless. Please help.

fionav3

I'm starting a new fitness and healthy eating regime, not even a regime more a lifestyle choice. I want to do something I can maintain longterm to imporve my overall fitness and general health. I would like to eat healthy most of the time with the occasional treat in between (I love my sweets and if I were to cut them out totally from my diet, I would probably just binge). I'm 5' 4 and weigh just 8 stone 4lbs so I definitely don't want to lose any weight but I would like to tone up as I am one of those slim girls who is quite 'soft' around the middle. I would also like to improve my overall cardiovascular and fitness levels.

The problem is, there's a wealth of information out there and I'm completely confused about what I should do. Not being the most mathematic of people, I have no idea how to work out my daily calorie intake. I've seen the explanations here but it all goes over my head and I just can't work out what my daily calorie intake is. I have a good knowlede of what constitutes 'good' foods and 'bad' foods (best fats, protein and carbs) but as to what's best for helping to tone up and build muscle? Not a clue. I'm also a snacker so I do eat little and often, with most of my food being ingested in the early part of the day. I also walk for 40 mins most days and have just taken up cycling but beyond that, I'm clueless about weight training.

My daily diet is something like this;
6.30am - one weetabix and cup of coffee
9.30/10am - banana on brown toast or cheese and tomato on dark ryvita, and a cup of decaff coffee
12.30pm - Tuna and onion on brown toast or chicken/turkey on brown bread/dark ryvita, cup of decaff coffee and a small piece of dark chocolate (72%)
4pm - probiotic yogurt and fruit or fruit and a small handful of cashews/brazil nuts, cup of green tea
6.30/7pm - Bowl branflakes or salad and a roll or (very bad I know) 2 homemade white scones with butter

I know I need to include more veggies in my diet and that is just laziness on my part, but where else could I improve my diet? Also, what exercises would you reccomend for toning up and improving overall fitness? Please help as some of you guys really seem to know what you're talking about whereas I am drowning in a sea of conflicting advice!

Any advice would be very much appreciated as I am a total novice! Also, please don't suggest the gym for a very good reason; I can't afford it. I'm only working part time so money is tight and I would rather spend extra money on good quality food as it's easy to work out for free.

PS. I'm 29

Khannie

First paragraph is impressive stuff. Fair play to you. I think you're on the right road to success.

Your diet is high in carbs and very low in protein. Try to substitute white things for vegetables and try to add in more protein where you can.

On the exercise front, you're somewhat limited if you have zero equipment, but some really good bodyweight exercises include press ups, squats, dips (I use chairs), sit ups, lunges and the plank. There are lots of bodyweight videos on youtube that are worth checking out. You can use very cheap stuff too.....5 Litres of water weighs 5KG. You can get those bottles for a few euro in your local supermarket. Useful for all sorts of exercises.

learntheHardWay

When you say avoid white things - does this include milk or is it specifically white bread, potoatos, pasta etc?

Transform

do this from home -

https://www.youtube.com/watch?v=dkhwmRUD3iI

then for diet read these -

http://thetransformationcatalyst.wordpress.com/2010/01/31/the-gi-beginners-guide-to-getting-nutrition-on-track/

and this for good fats -

http://thetransformationcatalyst.wordpress.com/2010/01/21/fats-that-heal-fats-that-kill/

and stretch and do some cardio

fionav3

Thank you so much, Transform and Khannie, I'm already making changes to my diet and have started some weight resistance exercises at home. I really appreciate the help.



Edit: Can anyone tell me roughly how many calories a day I should be consuming? I'm 5'4 and weight 8 stone 4lbs and am moderately active.

huskerdu

fionav3 wrote: »

Edit: Can anyone tell me roughly how many calories a day I should be consuming? I'm 5'4 and weight 8 stone 4lbs and am moderately active.

Try this website

http://caloriecount.about.com/cc/calories-burned.php

sharky86

huskerdu wrote: »

Try this website

http://caloriecount.about.com/cc/calories-burned.php

I don't know about this website, I calculated my needs from the one of many great posts from G'em in one of the stickies here and worked out my cal needs of 2,800. This site tells me 2,000. thats a huge different. i'm a six foot male and currently weight around 14 stone

Transform

fionav3 wrote: »

Thank you so much, Transform and Khannie, I'm already making changes to my diet and have started some weight resistance exercises at home. I really appreciate the help.



Edit: Can anyone tell me roughly how many calories a day I should be consuming? I'm 5'4 and weight 8 stone 4lbs and am moderately active.

no worries and i would not worry about the calories per day too much just watch your portions, keep the food choices clean and train your butt off

TommyKnocker

fionav3 wrote: »

Thank you so much, Transform and Khannie, I'm already making changes to my diet and have started some weight resistance exercises at home. I really appreciate the help.



Edit: Can anyone tell me roughly how many calories a day I should be consuming? I'm 5'4 and weight 8 stone 4lbs and am moderately active.

Hi Fiona

To calculate daily calories I have found this site fairy good. http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Given your stats, Female, 29yrs old, 5' 4" and 8st 4lb (100 lbs) then the site above puts your BMR at 1,254 calories and when you use the moderately active multiplier of 1.55 you get a total of 1,943 calories per day for maintenance.

But as Transform says, once you eat clean, go with smaller meals every couple of hours, try and get protein at every meal, watch portion sizes and train hard, then there is no need to be too anal about hitting an exact calorie figure each day.

HTH


Best Regards,

M

Ouchette

29, 5' 4", female, 8st 4, a bit 'soft' around the middle... are you me?

As a possible alternative to the walking/cycling I recommend trying the couch to 5k jogging programme at http://www.coolrunning.com/engine/2/2_3/181.shtml for the cardio fitness and combining it with the body weight exercises posted already. Totally free and really motivating too. I'm just finishing it myself (hence the C25k evangelist phase ) and I haven't seen any noticeable toning up around my middle, but my cardiovascular fitness has improved beyond what I got from walking for an hour and a half each day and now I might be a little bit addicted to regular exercise.

fionav3

B-Builder wrote: »

Hi Fiona

To calculate daily calories I have found this site fairy good. http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Given your stats, Female, 29yrs old, 5' 4" and 8st 4lb (100 lbs) then the site above puts your BMR at 1,254 calories and when you use the moderately active multiplier of 1.55 you get a total of 1,943 calories per day for maintenance.

But as Transform says, once you eat clean, go with smaller meals every couple of hours, try and get protein at every meal, watch portion sizes and train hard, then there is no need to be too anal about hitting an exact calorie figure each day.

Thanks M. I already eat little and often, it's just the 'eat clean' bit I need to watch! Thanks for calculating daily calories for me, it sounds daft but I just wasn't able to (no head for numbers). Very much appreciate the advice so thank you.

Ouchette wrote: »

29, 5' 4", female, 8st 4, a bit 'soft' around the middle... are you me?

As a possible alternative to the walking/cycling I recommend trying the couch to 5k jogging programme at http://www.coolrunning.com/engine/2/2_3/181.shtml for the cardio fitness and combining it with the body weight exercises posted already. Totally free and really motivating too. I'm just finishing it myself (hence the C25k evangelist phase ) and I haven't seen any noticeable toning up around my middle, but my cardiovascular fitness has improved beyond what I got from walking for an hour and a half each day and now I might be a little bit addicted to regular exercise.

I am hoping to be a little bit addicted to exercise once I get going myself! I already notice a difference in my energy levels just by making a few small changes and walking every day.

Thank you so much to everyone for all the advice.

Transform

fionav3 wrote: »

Thanks M. I already eat little and often, it's just the 'eat clean' bit I need to watch! Thanks for calculating daily calories for me, it sounds daft but I just wasn't able to (no head for numbers). Very much appreciate the advice so thank you.



I am hoping to be a little bit addicted to exercise once I get going myself! I already notice a difference in my energy levels just by making a few small changes and walking every day.

Thank you so much to everyone for all the advice.

all this might help also -

http://thetransformationcatalyst.wordpress.com/2010/06/01/weight-training-for-women/

fionav3

Thanks for those links, Transform. I had no idea that I needed fats in my diet (which is pretty low in fats except for nuts...must change that). Do you think seven seas cod liver oil would be a decent enough fish oil to take or should I get something else?

Transform

fionav3 wrote: »

Thanks for those links, Transform. I had no idea that I needed fats in my diet (which is pretty low in fats except for nuts...must change that). Do you think seven seas cod liver oil would be a decent enough fish oil to take or should I get something else?

seven seas is not the best but i would go for the liquid as taking the tablets can add up to 5-10per day so liquid is just easier.

My fave is carlsons fish oil liquid easily the bast IMO

fionav3

I'll give that one a try. Thanks Transform.

goat2

Transform wrote: »

no worries and i would not worry about the calories per day too much just watch your portions, keep the food choices clean and train your butt off

i got a pair of fitflops for my birthday, it says they help tone a person up
had to start in small amount of time and work the way up, so hopefully they would also do the trick for you
as for food, there is brown rice and pasta, making your own meals is the best way to go.
not buying ready made meals, cakes, chocs, pizzas make your own, there are also lovely veg soups you can make, so make in bulk, freeze some, same for curries, this is what i do, making your own stews with plenty veg there are easy ways of doing so, a freezer is a great thing to have when on a mission to lose weight, as you can put everything you cook in there as when you do not feel like cooking days, at least you can have your own healthy menu in the freezer

Dotcomdolly

Transform, what do you reckon of Udo's oil - worth the money?

TommyKnocker

Dotcomdolly wrote: »

Transform, what do you reckon of Udo's oil - worth the money?

Hi There

I am sure I have read that Transform uses and recommends Carlson's Fish oil in liquid form. And I think he as well as others have posted that although Udo's oil is quite good, it is pricey for what it is.

But wait till you hear from him for confirmation. Direct from the source is always best.


Best Regards,

M

fionav3

Transform did just reccomend Carlson's fish oil in liquid form to me in his earlier post.

I have changed my diet after some of the reccomendations from you guys (thanks again for that). My daily diet now looks something like this;

6.30am - one weetabix and cup of coffee OR porridge with honey and cup of coffee
9.30/10am - two boiled eggs and cup of decaff coffee
12.30/1pm - grilled chicken/fish and steamed carrots and broccelli followed by 2 squares dark chocolate (72%) and cup of decaff coffee
4pm - 2 pieces fruit and probiotic yogurt with cup of green tea or 2 pieces fruit and handful nuts (cashew, brazil or almonds) with cup of green tea
6.30/7pm - Turkey on dark ryvita (small scrape of butter)/raw carrot or apple and some homemade hommous

I haven't yet come up with another alternative for the two boiled eggs in the morning for protein and I'm hoping to phase out the dark chocolate to an occasional treat (I have to wean myself slowly or I'd go cracked without my chocolate fix!). I also take a multivitamin suppliment after my main meal (sona) and I intend to add Carlsons fish oil in liquid form over the next few days. Just wondering how my diet looks now? Is there still room for improvement?

I cycle at least 5 days a week for 25 minutes on very hilly terrain and I'm slowly upping that by a minute every few days. I also walk 3 and half miles 2/3 days a week (takes me 44 minutes to do this and I'm trying to do it in 40). I also hula hoop for half an hour (I mind kids) three/four days a week (proper hula hooping for several minutes at a time without letting the hoop drop) and skip for 5 minutes three/four days a week (again, building up to ten). I've just started doing squats (3 sets of ten) 2 days a week and push ups (2 sets of five-this one is killing me because my upper body strength is crap!) once a week. I also do crunchs (3 sets of ten) twice a week but aim to make it three times a week. I have no set routine for these, I just squeeze them in according to what works best for the day. I have to admit, I love the cycling, skipping, walking and hula hooping but not a great fan of the resistance exercises. I'm hoping the exercise buzz will kick in soon!

Regarding all of the above, how am I doing with my diet (is it healthy?) and am I doing enough toning exercises? I have a small pot belly (not very noticable beneath clothes) and I'm just curious as to how long it will be before I can expect to see results. I'm guessing several months but as I said before, I'm not looking for a quick fix, I want to make a lifestyle change and have been adjusting my diet and exercise routine slowly over the last few months and have really gotten serious over the last two weeks.

Thanks again for all the advice!

PS Gonna add the plank to my exercise list next week. How long should I hold it for and how many reps should I do?

Transform

fionav3 wrote: »

Transform did just reccomend Carlson's fish oil in liquid form to me in his earlier post.

I have changed my diet after some of the reccomendations from you guys (thanks again for that). My daily diet now looks something like this;

6.30am - one weetabix and cup of coffee OR porridge with honey and cup of coffee
9.30/10am - two boiled eggs and cup of decaff coffee
12.30/1pm - grilled chicken/fish and steamed carrots and broccelli followed by 2 squares dark chocolate (72%) and cup of decaff coffee
4pm - 2 pieces fruit and probiotic yogurt with cup of green tea or 2 pieces fruit and handful nuts (cashew, brazil or almonds) with cup of green tea
6.30/7pm - Turkey on dark ryvita (small scrape of butter)/raw carrot or apple and some homemade hommous

I haven't yet come up with another alternative for the two boiled eggs in the morning for protein and I'm hoping to phase out the dark chocolate to an occasional treat (I have to wean myself slowly or I'd go cracked without my chocolate fix!). I also take a multivitamin suppliment after my main meal (sona) and I intend to add Carlsons fish oil in liquid form over the next few days. Just wondering how my diet looks now? Is there still room for improvement?

I cycle at least 5 days a week for 25 minutes on very hilly terrain and I'm slowly upping that by a minute every few days. I also walk 3 and half miles 2/3 days a week (takes me 44 minutes to do this and I'm trying to do it in 40). I also hula hoop for half an hour (I mind kids) three/four days a week (proper hula hooping for several minutes at a time without letting the hoop drop) and skip for 5 minutes three/four days a week (again, building up to ten). I've just started doing squats (3 sets of ten) 2 days a week and push ups (2 sets of five-this one is killing me because my upper body strength is crap!) once a week. I also do crunchs (3 sets of ten) twice a week but aim to make it three times a week. I have no set routine for these, I just squeeze them in according to what works best for the day. I have to admit, I love the cycling, skipping, walking and hula hooping but not a great fan of the resistance exercises. I'm hoping the exercise buzz will kick in soon!

Regarding all of the above, how am I doing with my diet (is it healthy?) and am I doing enough toning exercises? I have a small pot belly (not very noticable beneath clothes) and I'm just curious as to how long it will be before I can expect to see results. I'm guessing several months but as I said before, I'm not looking for a quick fix, I want to make a lifestyle change and have been adjusting my diet and exercise routine slowly over the last few months and have really gotten serious over the last two weeks.

Thanks again for all the advice!

PS Gonna add the plank to my exercise list next week. How long should I hold it for and how many reps should I do?

hold it for 30secs and then move on to 15-20secs with one leg an inch or two (no more) off the floor - to be honest lunging, squatting, press ups, inverted rows etc will do more for your body

yes take fish oils -

My fats 101 article is here - http://thetransformationcatalyst.wordpress.com/2010/01/21/fats-that-heal-fats-that-kill/

fionav3

Thanks Transform.