Back again, new weekly routine

heidilw

heidilw

New member
I left the WLF a few months ago, and gained weight back. So I am back again. This is what I am doing, there is really no methodology behind it.
Should I be doing anything different?

I am female, 5'4", currently 136 pounds, goal with is 120 ish (I feel good and healthy at this weight and I want to maintain it). I work a desk job 5 days a week.

Calories: Fri = 1500, Sat = 1200, Sun = 1800, Mon = 1500, Tues = 1300, Wed = 1600, Thur = 1500 (I thought staggering my cals would prevent plateaus.

I am also ensuring that I eat atleast 24 g of Fiber a day through food. I eat pretty healthy, whole grains, fruits, veggies.

Excersice: Mon - Thursday, an hour of Cardio (treadmill 4 miles per hour, or elliptical), Fri - Rest, Saturday, 1/2 hour of weight machines, 1 hour of Cardio, Sunday - I push mow the yard with a heavy ass push mower for 1 1/2 hours.

I am just so tired of yo yoing, and want to loose this extra fat.
 
What I'd really look into is what caused you to gain the weight back? Were you looking at what you were doing as a diet and temporary rather than a lifestyle change?

you've also got a lot of cardio in there... you might want to add in more weight training - read some fo the stickied threads, they'll explain why weight training is important... and give ou some good workouts to start with
 
Caloric intake-Doesn't look to bad

Diet-Would like to see more detail of what your calories are.

Training-Could use some polishing. More free weight, less steady state work.

I agree with looking into why you gained it back the first time, should lead to helping you more this time.
 
Like Mal and Leigh said...

But while you are looking at the reasons for gaining the weight back, try to remember also how you were living during the time that you were approaching your goal weight. What were you doing? What were you eating?

Because in all likelyhood that is the way you'll have to live for the rest of your life. If you live like a thin, healthy active person your body will stay thin and healthy. Right?

I think for sustained weight loss it's crucial to change your lifestyle permanently, not just go on a diet and do exercise with the goal of losing weight. Because when you achieve your goal, you may drift back into the old habits and patterns that resulted in the weight gain.

David C
 
I know why I gained the weight back... I stopped going to the Y, and started eating fast food again. Once I fall of the wagon, it is all down hill from there. I dont really know the trigger that lead me to giving up the good habits that I created. I went from 170 to 125 in a year. And now I keep popping back up. I mean in three weeks I gained 10 pounds. Is that even possible?!


Leigh - I am keeping a food dairy (handwritten) here is a typical day
1 c Raisin Bran, 1/2 c 2% milk
apple

1/2 turkey sandwhich on whole wheat bread, lettuce and mustard
fruit cup

carrot sticks

1 1/2 c whole wheat pasta with mushrooms and 1/2 c marinara

Fiber one bar

80 - 120 oz of water daily.

Question: Instead of using the free weights, is it okay to use the strength training machine's that are in the cardio section of the Y? How many days per week would you do weights? ((Thing is the free weights at the Gym is in a seperate room with very large men, and I dont feel comfortable going in there))

David - You are so right. Instead of focusing on the "how do I loose this weight"... maybe I should focus on "what changes in my life can I change that will result in my being healthy and that I can stick with long term". Adding the exersice and healthy eating habits should result in weight loss without obsessing over the scale?

Tammy - THANKS! I am going to have to be a WLF lifer!
 
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mean in three weeks I gained 10 pounds. Is that even possible?!
Click to expand...
it's possible that if y ou were dong a lot of fast food, that some of those 10lbs was sodium related water retention... but a person could lose 10 lbs in a few weeks, there's no reason it couldn't be gained as well.
 
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