Advice - trying to lose some weight and tone up

upthedubs**

Hi everyone,

Im trying to lose some weight n tone up for myself n especially for my holiday in Sept. Iv posted before and have read some of the recent threads but am hoping some of you's can help me.

Im 5"9, female n 89kgs.

Iv really been trying to eliminate the bad foods in my diet. So the last three weeks Iv changed that and joined a gym 3 weeks ago aswell.
I play gaelic football so with regards to exercise Id train twice a week and would go for a swim afterwards. Then id go to the gym 2-3 times a week aswell. Id go on the treadmill for 12 mins excluding warm up Id sprint for a min n do two mins jog then sprint 1 min etc
Then I do 10 mins on cross trainer level 4, 40 sec of speed of 12 or above and the 20 sec of sprint as fast as I can...
Then stepper level 10, 10 mins 1 min long steps 1 min short.
Then I go for a swim. This is the near enough the program given to me by the instructor except for the sprints.
I tried to do some weights last night using 3kg but Iv no idea what to do really. So advice would realy be appreciated.

My diet for the last 3 weeks has usually been :

Breakfast: Muller fat free Strawberry yogurt, apple, grapes, orange and blackberries.
Lunch: Either a brown bread sandwich with ham no butter or a wrap with home cooked chicken fillet and lettuce. More fruit as above.
Dinner: When I have a match I eat two wraps for lunch n that does me for my dinner!
Otherwise it's baby potatoes n mince, bp n chicken fillet, chicken curry with rice or two wraps. I do eat alot of chicken but I dont get sick of it!
On a Saturday I get take away generally a pizza.
Snacks, I havent been snacking so far!
Id also like some advice as to what to eat when I go straight to training or gym after work. So what do I eat after the exercise.
Water intake of 2-4 litres a day.

Basically I want to know if what Im doing/eating is putting me in the right direction for weight loss/toning up. Iv really been trying so Id appreciate some advice!

Patdusty2010

Hi Upthedubs,

I will just give you my opinion.....

I would try and do some more high intensity interval training. If you are looking to lose weight and burn as much calories as possible in a gym session than this is the best way to go about it...

You could do 1km sprints on a bike in the gym then recover then do another 1km sprint as hard as you can do this as many times as you can/want. I generally do 7 2km sprints on the bike in the gym which would burn 550 or so calories.

I also do a lot of skipping at home. This is one of the top exercises for getting fit and loosing weight. It takes a while to get your technique right (you might jump into the rope a lot at the start) but in the end its well worth it..I have a rope which I got in Tesco which records the calories I burn, my weight, speed I am spinning the rope etc..was €9.99.

That's just two things skipping and doing sprint sessions on the bike which would help you lose weight quickly. Skipping is especially good for toning.

Best of luck,

Pat

Scuba Ste

upthedubs** wrote: »

Hi everyone,

Im trying to lose some weight n tone up for myself n especially for my holiday in Sept. Iv posted before and have read some of the recent threads but am hoping some of you's can help me.

Im 5"9, female n 89kgs.

Iv really been trying to eliminate the bad foods in my diet. So the last three weeks Iv changed that and joined a gym 3 weeks ago aswell.
I play gaelic football so with regards to exercise Id train twice a week and would go for a swim afterwards. Then id go to the gym 2-3 times a week aswell. Id go on the treadmill for 12 mins excluding warm up Id sprint for a min n do two mins jog then sprint 1 min etc
Then I do 10 mins on cross trainer level 4, 40 sec of speed of 12 or above and the 20 sec of sprint as fast as I can...
Then stepper level 10, 10 mins 1 min long steps 1 min short.
Then I go for a swim. This is the near enough the program given to me by the instructor except for the sprints.
I tried to do some weights last night using 3kg but Iv no idea what to do really. So advice would realy be appreciated.

My diet for the last 3 weeks has usually been :

Breakfast: Muller fat free Strawberry yogurt, apple, grapes, orange and blackberries.
Lunch: Either a brown bread sandwich with ham no butter or a wrap with home cooked chicken fillet and lettuce. More fruit as above.
Dinner: When I have a match I eat two wraps for lunch n that does me for my dinner!
Otherwise it's baby potatoes n mince, bp n chicken fillet, chicken curry with rice or two wraps. I do eat alot of chicken but I dont get sick of it!
On a Saturday I get take away generally a pizza.
Snacks, I havent been snacking so far!
Id also like some advice as to what to eat when I go straight to training or gym after work. So what do I eat after the exercise.
Water intake of 2-4 litres a day.

Basically I want to know if what Im doing/eating is putting me in the right direction for weight loss/toning up. Iv really been trying so Id appreciate some advice!

Read this thread for pre workout nutrition info.
To be honest losing weight involves sorting out the diet, basically consuming less calories than you consume so get to work on that. I know f all about diets so someone else will be better for that, but the take away's not a great idea.

The cardio your doing looks alright, keep doing that.
For weights lift something more than 3kg. My GF does this:

Goblet squat/press up/inverted row
Romanian deadlift/Overhead press/pull ups

Alternate the days so eg. monday the first routine, wednesday the second one, friday the first one again. Next week begin with the second routine and alternate again. With the press ups and rows doing them at different angles makes it harder or easier so adjust to your ability, also doing the press ups on knees might be good. Pull ups can be done with feet on a chair to make them easier.

Do 3 sets of 5-10 reps. So one day 3x5, if you can get all the reps the next day 3x8 and the next 3x10, then add more weight. It should be hard enough, the last few reps should be slow enough.

Again though, diet is the key to weight loss.

UALacrosse

I run 2.5 miles and swim 1600m everyday and this has made me lose many pounds. Also, make sure you are careful about what you eat, I have noticed that I look at nutrition facts a lot more than I used too.

upthedubs**

Thanks for the reply guys.
Just wondering if anyone can look at my diet and give me some advice? Thanks