advice wanted!!

[star88]

Hiya!
I started my weight-loss plan a month ago. I am 5.6 and weigh 135 pounds now, which is not heavy but i carry a lot of fat on my legs and bum, which I want to burn off.

In my WL plan, I have been sticking to a low cal diet, around 1200 cals per day average, usually under 10grams of sat fat and about 150g of carbs per day. I have started a new job, which involves moderatley-brisk walking for 4 hours per day, 5 days a week, and I have also been interval training on a stationary bike 5-6 times per week, for 30-60 minutes depending on time available. I haven't been doing any weight/toning exercises, though I am buying some fit flops this week to wear whilst I walk.

In the first week, I lost 5 pounds, probably mostly water weight, but since then each week I have only been able to shift between 1/2 pound to 1pound per week. although I'm pleased I am, albeit very slowly, losing weight, I feel I am putting in a huge effort with very little results, how can I lose 2 pounds per week instead??

What am I doing wrong??
Thanks!

Ps I am twenty years old and female, and have exercised/dieted on and off in the past.

 

[KaraCooks]

1 lb per week is about right for you. We've been conditioned through years of media and shows like the Biggest Loser to expect huge drops in weight if we're "doing it right" ... but the truth is that an average of 1% of your body weight per week is a healthy and reasonable amount to lose.

At your current weight of 135, that means 1.3 lbs a week on average is good. Some weeks it may be more and some it may be less ... you have to keep your eye on the overall trend.

Oh, and added to say, don't waste your money on the fit flops. They're not worth it. Pick up a weight set instead and start using those. Don't fool around with light weights and lots of reps - it's a waste of time. Do things like squats, lunges, pushups, chin ups, dips, planks ... bring the weights or resistance bands into play with those exercises too. You'll see a lot more progress in the shape of your body when you add strength/weight/body resistance training.

 

[star88]

so i'm loosing the right amount of weight!
what kind of weights should i be using for those exercises? I know having more muscle burns more fat, but will I just end up bulking up though? I want my legs to look trimmer!
What reps should I do and how many times a week?

 

[KaraCooks]

First of all, remove the idea of "bulking up" from your mind. Bulking up doesn't happen from lifting weights alone. Bulking up is something that takes a huge amount of time and effort - both in lifting and in a specific diet plan. Not only that but women have a MUCH harder time bulking up - we don't have the testosterone that men have that makes it easier to build large bulky muscles.

Lifting weights - REAL weights - and working your muscles will give you that fit "toned" look that you want.

I'd suggest looking through the sticky posts on the exercise part of the forum here ... and looking into some sites like crossfit.com and stronglifts.com. Don't be intimidated or freaked out by the images on the sites, just look at the workouts. Basic, solid, full body workouts that CHALLENGE you are exactly what you need.