Putting on weight and exercise

rebel10

Hey, just a quick question.
Basically, I'm female, weigh just over 8 stone and am 5'5. I am quite petite in frame but have in recent years got a not so attractive belly. From looking at my mother, I'm guessing it's down to genetics!

Basically, I have a skinny top half and legs, the only real bit of fat I have is around my waste and tummy. I would love to put on some weight around the areas I feel are too skinny but know that it would just end up on my tummy.

I have recently joined the gym, am going 3/4 evenings a week doing the cross trainer, treadmill, bike, a stepper thing and then squats. This was what the instructor advised me to do for a few weeks. I also do spinning once a week which is great. I want to get fit and tone up, but I can't really afford to loose weight anywhere really. Is there any food I could eat to increase my calorie intake? Also, what sort of things should i be doing to build up my calf muscles, tone my arms and tummy without losing weight in these areas. Sorry if this sort of thread has been overdone, i'm a novice!:o Thank you in advance.

metamorphosis

It's more likely what you are eating than genetics to be honest!

Post up a typical days food intake (warts and all).You're exercise pro gramme will need an overhaul based on your goals.

hit the training logs here and look at G86's log - she's a female. She's strong and she lifts. Similar training for you would be effective highly given your goals

rebel10

Thanks^^^
Hopefully it is just what I am eating, at least I can change that.
Usually I would have:
Brekkie - two cereal bars and coffee on the go

Break - blueberries, redcurrants/rasberries, granola mixed with yoghurt

Lunch - usually tortellini's or a wrap with ham, lettuce, tomatoe and cheese. A mix of fruit, about a handful of melon or mango.

Dinner - Usually something like chicken/fish with veg or a curry with white rice

Snack - coffee & about 3/4 biscuits.

I drink about 2 litres of water per day.

Ruu_Old

Cereal bars are absolutely rubbish for you, mainly sugar. Get a decent start to the day with some oatmeal or some eggs. Try some more nuts for a snack as well as bulking up with more vegetables.

cmyk

rebel10 wrote: »

Brekkie - two cereal bars and coffee on the go
Break - blueberries, redcurrants/rasberries, granola mixed with yoghurt
Lunch - usually tortellini's or a wrap with ham, lettuce, tomatoe and cheese. A mix of fruit, about a handful of melon or mango.
Dinner - Usually something like chicken/fish with veg or a curry with white rice
Snack - coffee & about 3/4 biscuits.
I drink about 2 litres of water per day.

Ok, your diet is extremely carbohydrate heavy (highlighted in red). Cut down on these (except the fruit and veg) and replace with protein sources such as eggs, fish, lean meats etc. That would be a pretty good step in the right direction.

rebel10

^^^
Will try to change that thanks. I know the cereal bars are rubbish, but generally I would have my breakfast in the car as I am out the door at 7 in the morn and my commute to work is about an hour and a half, it was just a case of what is the quickest thing I could eat before I start work, which obviously is a bad idea. Will try to give myself an extra 10 mins in the morn to prepare some decent brekkie.

rebecca1988

sorry OP a little off topic but does anyone know if minibites are as bad as cereal bars??

http://www.kelloggs.co.uk/products/specialk/Snack/special_k_mini_breaks_original.aspx

rebecca1988

rebecca1988 wrote: »

sorry OP a little off topic but does anyone know if minibites are as bad as cereal bars??

http://www.kelloggs.co.uk/products/specialk/Snack/special_k_mini_breaks_original.aspx

Carbohydrates (g) 72
- sugars (g) 29

Yes

rebecca1988

bluewolf wrote: »

Carbohydrates (g) 72
- sugars (g) 29

Yes

haha ok!!!

rebel10

rebel10 wrote: »

^^^
Will try to change that thanks. I know the cereal bars are rubbish, but generally I would have my breakfast in the car as I am out the door at 7 in the morn and my commute to work is about an hour and a half, it was just a case of what is the quickest thing I could eat before I start work, which obviously is a bad idea. Will try to give myself an extra 10 mins in the morn to prepare some decent brekkie.

I know they're no sub for real food but I make a protein shake most mornings since I'm on the go, don't tend to be hungry for a good while after either

rebel10

bluewolf wrote: »

I know they're no sub for real food but I make a protein shake most mornings since I'm on the go, don't tend to be hungry for a good while after either

Oohh, interesting. If you could, could you just give me a tip as to what you put in it? Been very good, went to the gym this morning and on the way back popped into Lidl and bought oats and plenty of eggs. They even had this egg cooker yoke you pop into the microwave which could save valuable time for me in the morning, so picked up that. I limited the amount of carbohydrates I picked up too, just got couscous as i could add it to a salad, don't think I could avoid carbohydrates altogether.:o

rebel10

rebel10 wrote: »

Oohh, interesting. If you could, could you just give me a tip as to what you put in it? Been very good, went to the gym this morning and on the way back popped into Lidl and bought oats and plenty of eggs. They even had this egg cooker yoke you pop into the microwave which could save valuable time for me in the morning, so picked up that. I limited the amount of carbohydrates I picked up too, just got couscous as i could add it to a salad, don't think I could avoid carbohydrates altogether.:o

Just protein powder and milk and ice in the blender, we have the chocolate one at the moment which is very nice
For lunch I would say if you have a microwave at work bring in chicken or eggs or fish

woggie

I hard boil eggs at night and leave them in a tupperware in the fridge, then they are ready to munch on in the morning, great source of protein and doesn't take up any time.

did your trainer give you any weights to do? It's quite easy to get well defined biceps in a (relatively) sort period of time. Don't be worried about appearing 'bulky' or 'muscular'.

G86

You don't have to avoid carbs altogether, just limit them, and stay away from the nasties like bread/pasta. I'm a veggie, so my diet used to be very high in carbs; even now my idea of 'low carb' would be moderate for someone who eats meat. Cut out the cereal bars, if you've no time for brekkie then you could have a piece of fruit to keep you going and then have a proper brekkie in work? Something like porridge would be grand. Or like bluewolf said, you could have a protein shake, a friend of mine mixes strawberries in with hers and says it's a lot yummier If you go on to fitday.com, you can type in what you eat in a day, and the first step then is to reduce your kcals and try to balance out the ratio of carbs/fats/protein. You'd be aiming for a split of around 40/30/30 - it doesn't have to be exact, but it'll give you a general goal.

Also, keep an eye on how much rice you're having with the curry - that's adding a good few carbs and kcals on to your daily intake if it's even just a cup full. Same with the cous cous, I used to eat alot of it, but it's highish in the oul carbs too. No need to cut it out, but just keep an eye on the portions.

If your belly is where you put weight on first, then it'll be the last place you lose it, so you'll have to put up with losing weight everywhere else first. If you start a decent weights program then you'll have a nicer shape when the weight goes too, as opposed to just being a smaller version of yourself. I've a bit of a belly too, and I always find it's the last to go! I think you should work with what you have - if you're lean everywhere else then why not do some weight training to have nice shapely arms and legs in the meantime, whilst you're waiting for your belly to take heed and be on it's way!:)

rebel10

woggie wrote: »

I hard boil eggs at night and leave them in a tupperware in the fridge, then they are ready to munch on in the morning, great source of protein and doesn't take up any time.

did your trainer give you any weights to do? It's quite easy to get well defined biceps in a (relatively) sort period of time. Don't be worried about appearing 'bulky' or 'muscular'.

Thanks, did it this morning! Had my eggs, 2 of them, just had them cooled from the night before. Thanks great tip!
No my trainer didn't give me any weights to do. I can already feel my thighs are nicely toned, but my calfs just look out of proportion to them. I would love to start using light weights on my arms just to tone them up and define them. I think tomorrow when I go in I might ask him to make some more suggestions.

TommyKnocker

rebel10 wrote: »

Thanks, did it this morning! Had my eggs, 2 of them, just had them cooled from the night before. Thanks great tip!
No my trainer didn't give me any weights to do. I can already feel my thighs are nicely toned, but my calfs just look out of proportion to them. I would love to start using light weights on my arms just to tone them up and define them. I think tomorrow when I go in I might ask him to make some more suggestions.

There is no need to work with light weights. Ladies can not get big and bulky without serious dedication to training, a top notch diet and in 98%-99% of cases some pharmacutical help.

The weights you use should be as heavy as you can manage for 8-10 reps of an exercise. If you can easily do more than 10 reps, then the weight is too light.

Have a look at the fitness logs of G86 and gymfreak and G86's blog and see the weights and workouts these ladies do

• G86's Blog
• G86's Fitness Log
• gymfreaks Fitness Log

Of course you don't start at these weights, but these ladies are not female versions of Arnie and lift seriously impressive weight


*** I hope G86 and gymfreak do not mind me using their logs as examples of training or linking to them. If you ladies have a problem with this, please let me know and I will edit the post accordingly.

rebel10

^^
Thanks Tommy, I had always thought that ladies and weights were a no no, but from reading their blogs I have been proved completely wrong. As I said, I'm a novice, so these tips are great.:)
Must say ladies, your blogs are great, much appreciated!

Mellor

rebel10 wrote: »

^^^
Will try to change that thanks. I know the cereal bars are rubbish, but generally I would have my breakfast in the car as I am out the door at 7 in the morn and my commute to work is about an hour and a half, it was just a case of what is the quickest thing I could eat before I start work, which obviously is a bad idea. Will try to give myself an extra 10 mins in the morn to prepare some decent brekkie.

You diet is bad, you know this.
There is no reason why you can't ahve a perfect breakfast in the car. off the top of mt head here's some options.

1. Boil some eggs the night before and keep in a tub in the fridge. Grab on the way out the door.
2. Cook some eggs in the microwave. It takes no time at all. Prick the yoke and nuke. Eat in the car
3. I buy instant oats (regular oats, cut up more fine). A scoop in a cup or mug with some hot water and bring in the car, wait a few mins before eating
4. Protein shake. Whey powder and milk. Simple. Feel free to add frozen berries
5. Oat pancakes made the day before poped in a toaster to heat.

There is 5 weekdays sorted for you. Most have a prep time in the morning of under 1 min. Nuke eggs is prob the longest, might take 2 mins total.

This morning I got up, but a pot of cold water on the boil threw in 2 eggs.
Had a shower and a shave. Came back egg were ready. Washed down with a glass of milk - an easy 250cals to start the day.

woggie

Mellor wrote: »

Oat pancakes made the day before poped in a toaster to heat..

Any chance you could share how to make oat pancakes

metamorphosis

oats
milk/water
egg

Mix to a batter

cook ala regular pancake

Voila - oatpancake.

Nice with peanut butter melted over them.

Hungry now.

woggie

Cool :cool:
Cheers for that;)

Doctor_Socks

Conor D wrote: »

Any protein shake you take are full of eggs and bad additives

Any chance you could explain this a bit further?? Most of this posters here would use whey as the main component of their shake which is derived from dairy.

rebel10

Mellor wrote: »

You diet is bad, you know this.
There is no reason why you can't ahve a perfect breakfast in the car. off the top of mt head here's some options.

This morning I got up, but a pot of cold water on the boil threw in 2 eggs.
Had a shower and a shave. Came back egg were ready. Washed down with a glass of milk - an easy 250cals to start the day.

Thanks Mellor. So far this week, what I have done is boiled 2 eggs the night before and had them running out the door, once i get to work I don't really get time to eat, so for my 10 mins break at 11, I eat my usual Granola, yoghurt, blueberries and redcurrants. I know the Granola ain't great, seeing its a carbohydrate, but have cut down the amount I add.

For lunch today i had parma ham, 2 eggs, chopped red pepper, tomatoes and mozzarella. About a handful of pineapple chunks. Then at about 4pm I had a bowl of porridge.

For dinner I had peas, stuffed chicken (I know breadcrumbs, not good), potato and cabbage.

Just before bed, I'll have a chopped apple with peanut butter as I have heard this is quite good for gaining weight. Wrong?

How does this sound? I hope it's a step in the right direction!

Mellor

Conor D wrote: »

Any protein shake you take are full of eggs and bad additives

Knowledge a bit lacking here. Some shakes are dairy based, a small few do contain egg protein. This is not a bad thing. The protein is exactly the same.
What additives are you takjing about? Nothing is added that is any worse than what is added to various other foods

Use big oat flakes not a brand - the brand flakes are microwaved twice in the factory to increase the expiry date.

What makes you think that the unbranded are any different to branded.
Why would microwaving increase expiry date?
Why is microwaving bad? (its actually one of the better wats to cook a lot of foods)

rebel10 wrote: »

Thanks Mellor. So far this week, what I have done is boiled 2 eggs the night before and had them running out the door, once i get to work I don't really get time to eat, so for my 10 mins break at 11, I eat my usual Granola, yoghurt, blueberries and redcurrants. I know the Granola ain't great, seeing its a carbohydrate, but have cut down the amount I add.

For lunch today i had parma ham, 2 eggs, chopped red pepper, tomatoes and mozzarella. About a handful of pineapple chunks. Then at about 4pm I had a bowl of porridge.

For dinner I had peas, stuffed chicken (I know breadcrumbs, not good), potato and cabbage.

Just before bed, I'll have a chopped apple with peanut butter as I have heard this is quite good for gaining weight. Wrong?

How does this sound? I hope it's a step in the right direction!

Diet is much better.
There are a few changes you could make, drop the granola and stuffing etc, but they are small issues, an the hole this is much better.

Peanut butter is great for gaining weight as it is high in calories yet quiet healthy. But you have to be careful, you need excess calories to put on lean mass, but too many and your stores it as fat. THe leans mass goes to the area you are working out (want bigger legs/bum work out these area with heavy squats) but fat will be stored where ever your body sees fit. It's all a balancing act to keep calories in verses work outs in proportion.

Keep up the diet and include more weights and you'll soon see results.

Mary-Ellen

M&S/ Dunnes/ Supervalue do individual portions of different types of cheese for about 50c.
Would be handy to eat 1 or 2 in the car on the way to work if you didn't get a chance to do eggs the night before.
I often have one at my desk in the mornings :pac:

jenny54

just read your thread now, hows it goin for ya? im tryin to do the same at the mo, but my target area is the back of my thighs, way to jelly like and i cant really afford the gym so im quite limited, but wondered if anyone would have any exercise that will sort it out for me? like squats or lunges would be any good? im quite active play football and soccer 3/4 times a wk, sometimes a run, but nothin to specifically tone, headin away for the summer so really wanna get it sorted asap!! thanks

rebel10

It's going alright. The hardest part is the cutting out of the carbohydrates, didn't realise how much I consumed!:o
I suppose if its the back of the legs you want to work at, I would imagine walking and cycling would be great if you can't afford the gym. Plenty of people here will give great ideas. Best of luck!

jenny54

ya its so hard cutting out carbs, especially when nothing else really fills me for very long! typical! ya hopefully someone will be able to guide me to the best exercise, thanks!