frustrsted!

elsy

Hi guys I know yous are probably sick of people putting up threads like this but please I desperately need some help. Im working my ass of last 3 weeks and watching whst I eat finally lost a lb last week then put it back on this week arghh? Theres my exercise and what I eat monday - zumba Tuesday - bootcamp class Wednesday 5K run Thursday aquafit and 3k run Friday spin class sat rest day Sunday 5k run. Ive never exercised so much in y life but really enjoying it Im a stay at home mam so it gives me an hour a day I do something for me and just me. So my diet Im kinda following Ww at home I know yous arent big fans. Breakfast usually a boiled egg and 1 slice of Granary bed, lunch does be a small and I mean very small wholemeal roll with 1 slice of ham and extra light mayo. I try to have dinner over and done by 5 it will usually be the likes of lean meat, veg and potatoes max 150g potatoes, or a homeade chilli using 300g of extra lean mince ( between 2 so I eat at max 150g).and rice. Confession time in the evening when kids in bed I do eat a pack of low fat crisps and a 2 finger kit Kat. So thats it I know I need to work on fruit! I was doing c25k since Jan that was the only exercise I was doing and lost a stone. Since ive upped the exercise ive made no progress. I do once a week also get a family takeout with 2 young kids I only go out about once every 2 months so alcohol not a factor. Please help I really owe it to my kids to be a fit and healthy mammy. My first child has been thru hell and back with a serious illness after 2 long years is recovered so I now know how precious our health is. When I add up an average days calorie intake its at 1400 do you think this is too high or too low. Bmr calculator is giving me a figure of over 2000 to loose weight seems like a lot??

here to be trained

you didnt mention what weight/height u are i dont think...nor did you mention how much weight you would like to loose? sounds like your body is getting used to all of the cardio you are doing, have you considered joining a gym and doing an intense resistance workout 3 times a week? by intense i mean getting your heart rate up good n high and keeping it there for a tough 45 minute resistance workout with dumbbells. When i say dumbbells i dont mean big 20kg ones either i mean light ones to start off with, do 3 sets of 20 repetitions with say a 4kg dumbbell, work your whole body out and have the fitness instructor in the gym show u the proper form and moves needed. i would suggest keeping up some form of cardio also - perhaps a good brisk 45-60 minute walk 3-4 times a week in the outdoors? thats only my suggestion though, i am sure you will get other ones, best of luck with it!

Lantus

Agree with above poster that resistance training should be adopted for 3 times a week. (not consecutive days.)

But in relation to light and heavy weights these are dangerous terms that have a HUGE range of interpretation depending on who you are and what muscle group is being worked. The previou poster cannot possibly know that 4kg is an appropriate weight, no one can.

For each muscle group you should a weight that challenges you to perform 10 to 12 repetitions of the movement in good form. You will need to determine what weight is appropriate yourself but dont be afriad to increase this if it does feel easy. You legs are HUGE muscles and can easily accomodate much larger weight. After all they are carrying you around are they not?

Calf's are always under challenged. Take you weight and stand on your tip toes. easy right? Now do it one leg, still not that hard right? So you just lifted your entire weight on one leg. As I weigh 80kg then I can accomodate my body weight and AT LEAST mybody weight as additional weight.

elsy

Im 5 ft 4 and at the moment weighing 13st 6 I have joined a gym have just been doing classes so far the likes if bootcamp would include squats with medicine balls and lifting weight bars but I am going to get an instructor to do up a weights program this week for me. I want to keep my running 3 times a week I have a few races coming up I ideally want too loose another 3 stone. What type of things should I tell the gym instructor I want in my weights program? If I run every 2nd day and do weights in the day in between would I be ok on weights days to do like a spin class and after the spin.class a half hour of weights

acerelic

elsy wrote: »

Confession time in the evening when kids in bed I do eat a pack of low fat crisps and a 2 finger kit Kat.

Every night?

Not an expert or anything (I like to eat well enough and workout) but I would say you are eating way to little during the day and then compensating with crisps/kitkat at night ... just as a side note, I'd be confident that if you looked at the "low fat" crisps that any reduction in fat content (compared with regular crisps) is made up for (almost to the gram) with carbs under "of which sugars" in the nutritional info.
Also, about 200cals of your (very low) 1400cal diet is sugar (kitkat and crisps).

acerelic

elsy wrote: »

or a homeade chilli using 300g of extra lean mince ( between 2 so I eat at max 150g).and rice.

You almost sound like you feel bad for eating 150g mince! I think you should eat more. An egg, a slice of ham and 150g mince/other meat is not nearly enough.
P.S. I'm not one of these 1.5g of protein per lb bodyweight people but meat/protein is just plain filling!

elsy

Embarrassed to say but yea every night going to knock it on the head though. Thats the problem with weightwatchers they let ya think its ok to eat these things as long as in your points. As ive gotten a real interest in my health ive begun to see the many flaws in Ww system. I intend to keep the treat limited to just the weekends from here on in.

elsy

acerelic wrote: »

You almost sound like you feel bad for eating 150g mince! I think you should eat more. An egg, a slice of ham and 150g mince/other meat is not nearly enough.
P.S. I'm not one of these 1.5g of protein per lb bodyweight people but meat/protein is just plain filling!

This would be between 2 adults and a 3 yr old. I have very little knowledge of how much protein ect I should be eating I have read tge nutrition 101 sticky but still a little confused as to what I should eat. Ive tried several bmr calculators each giving different answers. Ill work on increasing my protein I do like tuna and that would have no problem eating s tin of it with onion and peppers by itself I just rarely think of doing it

acerelic

Just something you might want to try (for a week preferably) but even a day just to see what your hunger levels are like -

Breakfast:
Add another egg if you can (switch to scrambled or an omelette if you like them and couldn't stomach 2 boiled eggs)

Lunch:
Add another 2 slices of ham ... or one more slice, a small handful of salad leaves and some chopped tomatoe (or something)

Dinner:
If you could eat just a fraction more meat (use 350g instead of 300g)

If you dropped the snacks you'd be eating slightly over 1500cals (estimate)

elsy

Thanks acerelic that sounds like a good plan I do like scrambled egg and omelettes. I will definitely be limiting my snacks to weekends.