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Can anyone tell me if this will work? |
i am 5'4 and 138 pounds. I have a bmi of 23. My bmr is 1400. I eat around 1500 calories a day, and go to the gym 5 times a week for 1.5 hours. Most of that is cardio, with some light resistance training. I use the rower, treadmill, bike and elliptical trainer all for 20 mins each. I am trying really hard to lose weight, and would appreciate anyone giving me guidance on whether my training schedule will work, and what I can do to decrease my weight. Eat plenty of proteins....chicken,fish.Eat plenty of fresh fruits,salads,drink a lot of water! Keep up the good work! I am thinking with your restricted diet, and the exercise you are doing the pounds should be falling off. well to start off with you say you go to the gym alot, did you know muscle weighs more than fat? this will mean you can appear really thin but have a weight which is very much out of proportion, for example paula radcliff is so muscular that her BMI says she is obese! To decrease you weight, cut down on the gym, cut down on the amount of protein you are eating (swap it for fruit and non starchy veg) and you will find clothes become tighter, as your body size increases, but your weight will go down. You have a healthy BMI, as long as it doesnt hit above 25 your healthy, many others arenot. Are you sure you dont have body dismorphia where you see your body as larger than it actually is as bmi23 is reall healthy. Only way I can see is to eat even fewer calories whch I dont recommend as it already seems you are eating very little. Try seeing your doctor? of you are over 50 your metabolism may have naturally decreased ot you may have an underactive thyroid or something. i would be seriously cutting down the time you spend in the gym to get the results you are looking for. best thing to do to loose weight is interval training. this is where you warm up for 5 mins doing a fairly easy excercise e.g. jogging or cycling on a low level. then you do the following 1) 30 seconds at 70% of your maximum 2) 2 minutes of easy cycling, jogging etc 3) 20 seconds at 80% of your maximum 4) 2 minutes of easy 5) 10 seconds at 100% of your maximum 6) 2 minutes easy then go backwards on this i.e. step 5 then 4 then 3 then 2 then 1 then do a 5 minute cool down. not only will this keep your sessions to a much more managable length but youll loose more weight over time and more quickly too. this is due to the fact that you are pushing your various energy levels in your body and you are chaging how you are working. if you do light excercise for 1.5 hours 5 times a week your body is going to start to find an easier way of getting through these steady work outs and eventually you will slow down loosing weight and level off. by doing the interval training you are throwing a curve ball at your body and it cant fall into a pattern with your work out. you can use a different bit of equipment for each session so as to keep it even more varied and when you become confident you will be able to "listen" to your body and vary your intervals to what you need (eg. you might do 30 seconds at 100% then 10 seconds at 100% instead of stepping up like i suggested) play around have fun with it and let me know how you get on email me on nickysoprano@yahoo.com to let me know what you think of the advice and if you need any more help 10 years reading and learning and trying things out on myself Increase the number of meals/day to 5 or 6 instead of the usual 3, provided u don't increase the number of calories/day, just space them out more. That will help to speed up ur metabolism & decrease ur cravings for unhealthy snacks & stuff like that. Also try to incorporate more walking into ur daily life style. It may not be as exhausting as a full workout, but if done regularly, it can burn calories & speed ur metabolism, without making u feel really very much tired. |
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