I'm looking for advise from other women out there in regards to diet and excercise. I am 32 5'4" and 157lbs. I'm definitely a large frame which from what I have read makes my "ideal" weight between 134 and 151lbs. I have been on an exercise haitus for approximately a year as I work fulltime and take more than a fulltime college courseload currently (in addition to having a family). The unfortunate result is that I have gained 15lbs since my Feb 2007 wedding and I'm unhappy about this and certainly notice the difference in my energy level. With all of this, I will say that in general I don't eat horribly. Typically, we eat out once a week and the all other meals prepared at home that are relatively health conscious. Admittedly, I have my vices (Cheez-its and ice cream), which as long as I keep out of the house I'm good.
Prior to my wedding I was in pretty great shape. I was down to 142, but I was fairly fit and spent an hour to an hour and half five days a week at my gym (the one exception is my hips and thighs were still a little big for my liking). My goal now is to optimize my diet and exercise plan to get back into shape, but hopefully get my weight into the 130's which is a number I haven't seen since my early 20's. However, I can't seem to find much consistent information on the web regarding the cardio/weight training balance and the proper diet structure for women wanting to achieve this. So, I'm wanting to get other's thoughts. I have heard that 4 days a week at 30 mins each session is optimal for cardio and for women anymore than this is really not beneficial (if done properly...i.e. HIIT training). I was then planning to do three days a week of strength training to include two days lower body and back (my definintely weight carrying zones) and one day upper body and chest. According to what I've researched my basal metobolic rate is somewhere between 1480 (manual calculation using formulas online) and 1800 (online calculators). I'm going with the lower number to be sure I'm not overeating. I'm planning to have a daily caloric intake of 1200-1500 a day consisting of a high protien, moderate complex carb, and high fiber diet.
Based on all of this, I would be interested to hear other women's feedback as to if I'm on the right track or what I could do to optimize my plan for my desired goal. Also, just curious if anyone has had success with cutting dairy from the diet? I know a few people who have done this with pretty surprising results of getting rid of trouble fat spots, but I remain somewhat skeptical. I look forward to hearing everyones response!
Prior to my wedding I was in pretty great shape. I was down to 142, but I was fairly fit and spent an hour to an hour and half five days a week at my gym (the one exception is my hips and thighs were still a little big for my liking). My goal now is to optimize my diet and exercise plan to get back into shape, but hopefully get my weight into the 130's which is a number I haven't seen since my early 20's. However, I can't seem to find much consistent information on the web regarding the cardio/weight training balance and the proper diet structure for women wanting to achieve this. So, I'm wanting to get other's thoughts. I have heard that 4 days a week at 30 mins each session is optimal for cardio and for women anymore than this is really not beneficial (if done properly...i.e. HIIT training). I was then planning to do three days a week of strength training to include two days lower body and back (my definintely weight carrying zones) and one day upper body and chest. According to what I've researched my basal metobolic rate is somewhere between 1480 (manual calculation using formulas online) and 1800 (online calculators). I'm going with the lower number to be sure I'm not overeating. I'm planning to have a daily caloric intake of 1200-1500 a day consisting of a high protien, moderate complex carb, and high fiber diet.
Based on all of this, I would be interested to hear other women's feedback as to if I'm on the right track or what I could do to optimize my plan for my desired goal. Also, just curious if anyone has had success with cutting dairy from the diet? I know a few people who have done this with pretty surprising results of getting rid of trouble fat spots, but I remain somewhat skeptical. I look forward to hearing everyones response!
