weight level and how to maintain current loss and continue losing...

Former Member

i need a tad of help. i am 5'7 and 145lbs. i'm told this is ok and i dont need to lose weight, i just lost 10lbs through stress and not eating alot (i was 155lbs). i feel very self concious of myself and my figure and i feel inadequate compared to others at my height so i'd like to carry on losing but i am not keen on doing it through undereating or dieting like i have been. i'd rather be exercising more but still lose until i've lost another 5-10lbs but i REALLY dont know how to go about it. at the moment i am doing an hour of netball 3-4 times a week and i'm doing 50 sit ups a night and stretching but other than that i'm not sure where to go. i'm a terrible chocaholic but i dont know how to break that habit... it's a real awful one!!!

is it true that if i build muscle it burns energy quicker? if this is true what sort of reps and weights should i be using and how often and stuff to build a bit of defenition into my figure and stuff?

sorry this is long.

and sorry if it has been talked about before.

Former Member

When you diet, your body goes into starvation mode because you are consuming fewer calories than before. The body makes up for the lack of carbohydrate by burning fat and protein. You want to burn fat, but the protein comes from muscle and lean tissue. In other words, a lot of the weight you lose is actually useful tissue and not fat. When you stop dieting after reaching your ideal weight, your body recognises this and starts to put on fat stores quicker than replacing the lost lean tissue. Eventually, you end up putting on even more weight than when you started. This means that if you seriously want to get the weight off and keep it off, you need to continue dieting indefinitely.

As for exercise, I'll leave that for Alistair, but obviously any exercise is good. The sit-ups will help to lose the flabby belly, and the netball will imrove your overall fitness.

HTH

Former Member

is it true that if i build muscle it burns energy quicker? if this is true what sort of reps and weights should i be using and how often and stuff to build a bit of defenition into my figure and stuff?

Yes, Yes, Yes.

Every pound of muscle you add increases your metabolism, thus burning more calories per day. This is without taking into account the calories you burn while building that muscle.

I think that for a woman the best thing to do would to focus on your leg muscles. I mean how great does a woman with nice legs look? <IMG alt="image" alt="image" SRC="smile.gif" border="0">

Try lower reps and higher weight to start out with, perhaps a weight that you can rep 12-20 times per set, three sets total. Then after doing this for a few months, start increasing the reps (maybe shoot for 20-30 reps?) to tone more. You may not even have to reduce the weight because you'll find that your muscles have gotten stronger.

I used to work out with a friend doing a light run 3-4 times a week and lifting weights 4-5 times a week. He lost 50 lbs in nine months.

Check out this link: http://strengthtraining.asimba.com/fitness_info/index.html

It will give a description and short video of hundreds of different exercises for different areas of your body.

If you combine a routine of regular aerobic exercise maybe 3-4 times a week, light weight lifting 3-4 times a week, and eating a little more healthy, I'm sure you won't have any trouble losing that 5-10 pounds of fat.

P.S. Situps will only build the muscles of your stomach, if you don't lose the fat on top of them by burning more calories than you take in, you will never get a toned stomach (or at least one that you can see)

Former Member

As well as working out, drink plenty of water, or if you cant face water on its own have plenty of fruit juice. Water is essential when dieting, cos if you drink alot it cleans out your system and breaks down fatty deposits, and improves your skin. Make sure you eat plenty of carbohydrates as well to keep your energy levels up! Thats what I always do. <IMG alt="image" alt="image" SRC="smile.gif" border="0">

Former Member

Originally posted by Kentish:
<STRONG>As for exercise, I'll leave that for Alistair.
</STRONG>

Well Alex has beaten me to it.... I think we should cahnge the general response to "i'll leave that for Alistair and Alex" <IMG alt="image" alt="image" SRC="biggrin.gif" border="0">

Former Member

A word of caution: it's great that you want to be healthy and get in shape, but be careful; I felt exactly the same, thought diets were stupid and that I wanted to tone up and just be quite healthy, and it felt great- too great. I got addicted to the buzz it gave me and I ended up anorexic before I could see what be happening. It's ruined so many parts of my life and am just about staying sane. I'm recovering but it's almost impossible. Shape up but don't let it take over.
Sex is good exercise... <IMG alt="image" alt="image" SRC="biggrin.gif" border="0">

Former Member

thanks for the warning oohlalar, i too have already been through the anorexia when i was thirteen, i'm never ever going through that again. i suffered from bulimia and over exercising while recovering from anorexia too so this time i am doing it the proper and sensible way. thats sweet for you to care tho. i know sex is the gr8est exercise BUUUUUUUT i need a boyf first... any offers? no? *sigh* have to stick to the sit ups then!!!!!!!!!!!!!!!!

Former Member

Originally posted by Tinkabee:
<STRONG>I know sex is the gr8est exercise BUUUUUUUT i need a boyf first... any offers? no? *sigh* have to stick to the sit ups then!!!!!!!!!!!!!!!!</STRONG>

Where does the queue start? <IMG SRC="biggrin.gif" border="0" ALT="icon">

I think I can help with the sex and the situps <IMG SRC="wink.gif" border="0" ALT="icon">

Former Member

hmmm, tempting offer!! <IMG SRC="wink.gif" border="0" ALT="icon">