Wanted: Help with diet and exercise routines.

miracle

miracle

New member
I've been losing weight for just over two months now, and I have lost a nice amount of weight so far, but it seems to be getting less each week. For the past 2-3 weeks I've been losing only one pound a week. Even before this started happening, I was doing as much exercise as I should, yet I was still losing 2lbs.

Stats
Age: 17
Height: 5 foot 5 inches / 65 inches
Start Weight: 165lbs
Current Weight: 149lbs
Goal Weight: 125lbs
Body Fat: 14% - (using a weight machine that only allows persons of 20 or above to use it, so I was 20 years old, I don't know if this makes any difference.)

Diet
I eat around 1400 calories per day. When I first started, I ate 1500 calories, and then came down to 1400 about a month ago.
My meals are: a lot of wholemeal bread, veggies, whole wheat pasta, potatoes, fish, fruits, etc. I also have crisps and chocolate unfortunately.

Exercises
I have a treadmill and I go on this for no more than 13 mins at a time, switching from walking to running until I'm tired or sore.

I lift weights but I haven't got a clue if I'm doing it right, or enough.
I have 2.5lb and 5.lb weights.

I would really appreciate it if someone could give me information on how exactly to change my diet/exercise for the better to help me lose as many pounds as I can, safely. Any other help is appreciated.
 
I'm bumping this cause I really need help.

How can I carry on losing 2lbs a week?
 
2lbs a week at your current weight is a lot to expect - you really want to stay in the 1 percent range...

are you recordng your calories anywhere and taking a look at sodium and fiber levels -I know they make a difference with me...
 
I'm counting the calories and making sure I stick to 1400 a day, but I'm not keeping a record of them. I don't write how much fibre I'm having a day and such..

Should I do this? And how does fibre and sodium affect how much I lose?
 
excess sodium can (though nto always)lead to water retention - and not enough fiber can well - how to put this delicately - make your digestion stall a bit...

I find it helpful to track those numbers - is one of the many free sites available to help with that (though you might have to fib about your age to join)
 
I will use it for a while, see if it helps.

My main problem is exercise. I would like help on things I can do using the things I already have, how long I should do them and what days..

If anyone wants to help, I have a treadmill, a skipping rope, a set of 2.5lb weights and a set of 5lb weights, I also have wrist weights.
 
The closer you get to your goal the slower the weight will come off.

Many people have said that the hardest weight to lose is those last few pounds. So a pound a week is still good progress.

I would suggest 20 minutes 3 days a week on the treadmill....if it has an incline option use it to increase intensity. Intensity is important. You want your heart rate elevated sufficiently. (make sure it is not so elevated that you have trouble breathing or speaking)

I also would suggest push ups, lunges, and crunches 3 days a week.
3 sets of 12 each.

So, 3 days a week do 12 push-ups followed by 12 lunges followed by 12 crunches......repeat 3 times.

Alternate the days with your treadmill days.

Everyone is different so you may need to adjust. Just try it and see if it helps.

Remember, exercise that is effective should feel challenging.
(In other words, to make progress the exercises will have to feel difficult)

Cindy
 
CindyF said:
I would suggest 20 minutes 3 days a week on the treadmill....if it has an incline option use it to increase intensity. Intensity is important. You want your heart rate elevated sufficiently. (make sure it is not so elevated that you have trouble breathing or speaking)
Click to expand...

Progressive intensity is mostly important. Not intensity in and of itself.

I also would suggest push ups, lunges, and crunches 3 days a week.
3 sets of 12 each.
Click to expand...

I would recommend a little more balance than this.

So, 3 days a week do 12 push-ups followed by 12 lunges followed by 12 crunches......repeat 3 times.
Click to expand...

I would also take Tony's advice above and find a way to inexpensively increase intensity with your workouts. Something like bands will be a perfect starting point.
 
^ What do you mean by "more balance" than what the girl said? Confused me a bit. What (to you) would be "balanced"?

I will get hold of resistance bands this week.
 
I would do more than lunges for legs. I would add back work into the program. Might or might not add direct shoulder work.... in most cases not.

There is more to the body than quads, chest, anterior delts, triceps, and abs.
 
Geez.....

The girl asked for some advice for exercise and said she doesn't have much equipment.

I gave her some compound exercises to do that will incorporate several muscle groups at the same time.

-Lunges are EXCELLENT for leg development. (lunges target quads, hamstrings and glutes) I should know because after I do stationary lunges I can barely sit down the next day.

The only part of the leg that probably doesn't get enough work during lunges would be the calves (which the treadmill on an incline would make up for) and maybe adductors, but I have a feeling the girl isn't looking for such technical information.

-Push ups work most of the upper body muscles.

-Crunches will strengthen the core

I am once again realizing WHY I have been staying away from 'fitness' forums.

I can't write a complete fitness guide with all the intricate details here in a forum post. And heaven forbid if you give a link to an outside resource.


Cindy
 
Last edited:
CindyF said:
Geez.....

The girl asked for some advice for exercise and said she doesn't have much equipment.

I gave her some compound exercises to do that will incorporate several muscle groups at the same time.

Lunges are EXCELLENT for leg development.

Push ups work most of the upper body muscles.

Crunches will strengthen the core

I am once again realizing WHY I have been staying away from 'fitness' forums.


Cindy
Click to expand...

By all means, don't let us keep you from your "special" schedule.

I understand that she lacks equipment. I simply said I would do things a little differently if I was giving the advice. No, chest does NOT work your entire upper body. I'd throw back work into the equation long before crunches.
 
Yes, push-ups DO work most of the upper body.

List a muscle in the upper body that doesn't get any work during a push-up


Cindy
 
You truly believe ALL OF THE MUSCLES IN YOUR BACK are stimulated enough during the bench press.

Please, please tell me you are not a professional spewing this crap elsewhere besides this site. If you are and do, I suggest you take a basic kinesiology course before your clients (or receivers of your advice) get hurt.
 
A push-up DOES work muscles in the back.

Take away your back muscles and you wouldn't be able to perform a push-up.
No the push up won't BUILD huge back muscles but the back muscles ARE used during a push-up.

I want to make one point.

Some of THE fittest men are in our military. Does the military use weights, barbells, dumbbells or any gym equipment during basic training??????

I believe a person can get into tip top condition without using ANY gym equipment.
 
When did I say you need gym equipment?

And if you think a proper program involves direct chest/shoulder work and little back work, you are sorely mistaken. This will lead to many imbalances in posture/physique and eventual injury.

I'm done with this thread. You move goal posts too often. I just wanted to voice my opinion for the other people that may be listening.
 
Wooah heated discussion.

I think I have enough advice, I will try what everyone has said and go from there, see how it works for me.

Thank you all :)
 
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