Fat Loss/Muscle Gain Program?!
Question: Okay. So ever since Thanksgiving I've been eating like a pig for no apparent reason other than the food just staring me down. I've gained over 10 lbs in the past 2 months and I'm ready to lose it...the thing is....i need help!
I'm 5'4" and used to be about 108 lbs and was totally happy with the way I looked. Now though, I'm about 120 and I really want to get back to 108 as quickly as possible (Within a month??) I just want to lose the fat...none of the muscle.
Specifics really help me...I think part of my dieting problem is that I say "Okay, today I'll eat healthy" but I don't set a goal and then I get sidetracked.
So please!!! Help me fulfull my new year's resolution and help me feel confident again!! (and fit into all my new christmas clothes!)
Additionally:
I don't own a car so I can't go to any "meetings", I need to do this on my own. I have access to gym equiptment though (elipstical maching, treadmill, light weights)
Answers: Okay. So ever since Thanksgiving I've been eating like a pig for no apparent reason other than the food just staring me down. I've gained over 10 lbs in the past 2 months and I'm ready to lose it...the thing is....i need help!
I'm 5'4" and used to be about 108 lbs and was totally happy with the way I looked. Now though, I'm about 120 and I really want to get back to 108 as quickly as possible (Within a month??) I just want to lose the fat...none of the muscle.
Specifics really help me...I think part of my dieting problem is that I say "Okay, today I'll eat healthy" but I don't set a goal and then I get sidetracked.
So please!!! Help me fulfull my new year's resolution and help me feel confident again!! (and fit into all my new christmas clothes!)
Additionally:
I don't own a car so I can't go to any "meetings", I need to do this on my own. I have access to gym equiptment though (elipstical maching, treadmill, light weights)
ugh. The dreaded holiday weight gain! First, don't get too upset about this because it really happens to almost everyone. Second, I'm glad that you are trying to lose the weight the healthy way.
One of the best pieces of advice I ever got was that I needed to stop dieting and have a lifestyle change. I slowly introduced myself to eating 5 mini meals a day and making sure I got enough fruits and veggies into my diet.
Keep track of your daily caloric intake because most people greatly underestimate how many calories they are taking in. Sparkpeople.com is a good site for this.
For working out, try to get in 45-60 mins of cardio 4-5 days a week. But change up your routine. You can do 30 mins running/walking on your treadmill and 20 mins on the elliptical.
With the free weights, you can do bicep curls, shoulder press, lunges, squats, tricep kickbacks, etc. Shape.com has a lot of good moves that you can do.
Good luck with your new year's resolution :)
Since you're not really overweight - I suggest you go on a fat loss plan for women under 140 pounds
See the source below
eat lots of protein and fiber! Do lots of cardio. Limit yourself from nightly cravings, instead eat some sugar free jello. and Absolutely NO FAST FOOD!
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at home without exercising
Well, we tends to say "I will do it tomorrow" . Try to stop such mentality. Health, Fitness and Weight Loss do not happen overnight. It takes tremendous time, efforts and self-discipline.
A very simple principle to understand is "Energy Balance and Weight Management"