Hello,
I'm a 5"6.75 138 pound girl.I'm a size 6.It may sound small..but i've small bones.. I'm supposed to be tinnier. I'm in my 20th year, and over this last year i've lost over 23 pounds, and gained much muscle. For the last 3 months i've been trying to lose the last 8 pounds, but I CAN'T!!! This is what my normal excersize day looks like ( I excersize 6 days a week, and never miss a workout!)
Walk at 3.0 on treadmill to warm up for 2 min
Walk at 15.0 Incline and 4.5 for 26 minutes
Walk at 3.0 -2.0-1.0 for cool down

Usually burns between 380-450 calories in 30 minutes. Then after I do weights, lunges, ab machine, leg machines etc usually about 30-45 minutes.

I eat on a usual day:
Breakfast:
3/4 Cup of frozen non sweetened Strawberries
3/4 Cup of Vanilla Yoghurt
1 Tablespoon of milk ( all blended together)

OR a cup of WHOLE WHEAT cheerios.

Snack: Orange or a 100 cal granola bar

Lunch: Sandwhich with whole wheat bread, lots of veggis, a meat and a bit of cheese

Snack: a banana

Supper: A soup and a peice of bread OR
rice and steamed veggis on top..

I usually tend to eat 1100-1400 Calories a day.

I don't understand why i'm NOT loosing weight.. i'm SOOO young I should not have a problem.
IF someone can help me, and let me know what im doing wrong, or send me a plan that I could try..let me know!
I cant stick to a 'diet' I go crazy on them.. I dont think my eating is the problem.. is it?
who knows.
HELP!
thanks.

Hey, me again.

So are you doing weight training every day that you exercise? What does a usual 'weights' workout consist of?

Have you ever input your food intake into something like CalorieKing - Diet and weight loss. Calorie Counter and more. or FitDay - Free Weight Loss and Diet Journal That would help out immensely in figuring out where you diet has shortcomings.

In general though, I can tell that you're low in protein and good fats. You could certainly stand to make better food choices, but we'll get into that in a bit.

Truthfully, how consistent are you with your caloric intake? Don't kid yourself either b/c if you kid yourself, you're simply covering up the one factor that is contributing to your lack of results....

Also, how do you know you are eating 1100-1400 calories per day? How do you track?

How do you measure your food intake, as in quantity?

When you don't have a lot of weight to lose, your body resists further weight loss a lot harder. How long have you been dieting?

Hey,
you found me! hehe. umm I'm not dieting at all. I believe dieting is restricting food, and eating certain things. I eat what I want, be I eat healthy and I dont rescrict wheat, or sugars etc.. but I dont overly eat it either.
I track my calories on Free Diet Plans at SparkPeople or I measure with a measuring cup( I measure under the line so I eat under what the intake on the bag sais.
I do do weights everyday now..
I use alot of leg machines, two machines for arms, and one machine for abs. then I get on the floor and do some ab work, lift weights and do lunges with weights for a while.
All I know is all of my friends starve themselves and dont excersize.. and that is such a gross unhealthy way of loosing weight.
I love eating, and I dont mind excersizing..and it's not about loosing weight, infact I could care less. It's about having a healthier ME, the only problem is, is i'm not seeing results and that's what bugs me.. am I doind something wrong?
You're a personal trainer right? From the information I gave you about my height weight size etc.. could you possibly give me a few important tips that im doing wrong.. I know you already have. but maybe give it to me in point form.
lately my food intake has been more at 1300-1500..
thanks alot.

Yea, let's not obsess over technicalities.

Diet in the context of this discussion = eating less calories than you consume. This said, how long have you been dieting?

And what about things that can't be measured via measuring cups? I guess everything can be actually, but do you track everything that goes into your mouth via measurement?

I really wouldn't suggest lifting weights everyday.... we need to give our bodies time to recover. 3-4 days per week would be idea given your goals.

A couple of specifics with regards to lifting weights too:

- free weights are always better than machines

- how many sets and reps do you do per exercise?

- why no chest, back, or shoulder work?

- why do you emphasize your legs so much?

Yea, a lot of people take that route. Well most I encounter starve themselves and over-exercise.... but same thing. 99/100 times too, they don't keep the weight that the lose, off.

I wouldn't call it wrong. You just need to change your approach with regards to certain aspects of your 'program.'

I'll say that when the weight isn't coming off or the body isn't changing in the planned direction, a vast majority of the time something is off calorically. I'd be willing to wager this is the same issue with you.

Your exercise could use some cleaning up, but it's not making or breaking your success most likely.

You'll get my advice through the conversation we have here. Most of my informational posts are stickied in this forum if you want to get general advice. Or keep answering the questions and you'll get responses.

Can't give point by point advice without knowing everything.

Jessica it seems like you're doing a lot of resistance work so over the time, you may have increased the fat-free mass. This weighs more than adipose tissue (fat).

In the UK, size 6, really, is slim enough.

Probably not considering she's dieting.

I'm NOTTTTT dieting! like what the hell? In our culture dieting means a DIET. I eat anything I want, I eat it in moderation.
Last night my husband and I made sugar cookies for the christmas season.. It's not like I restrict anything, but I still eat all groups of food, and in moderation.
I don't diet...that's probably the reason for no weight loss.

Thanks for that comment that I size 6 is slim enough in the UK.. but I dont follow the 'trends' of anyone..it's something personal.. it's always been a goal for me. I know that some body types can't obtain this, but in my case, i'm small boned. That size is right for me, it may not be right for my mother, who is bigger boned, but it is right for me. I'm just trying to become the most healthiest Jess I can become
I plan to further my singing career and I want to look my best.
I've decided to cut out wheat..since I eat too much and I think that will be a good lifestyle change. Also, i'm allergic to wheat( get bad stomach cramps/aches)
Also, if you think i'm just trying to see a lower number on the scale or get the skinniest waist I can get..it's not about that. it's about feeling good about myself, so if that is a no pound loss, and 2 inches off my waist. Good.
But I love my curves, and I have a very healthy perspective on my body/lifestyle.
Thanks.

I'm done helping you... you flip out constantly, lol.

Have fun.

BTW, you may want to check my definition of dieting I posted IN THIS VERY THREAD.

Hey,

Hehe I don't flip out in the slightest. I was trying to get my point across. I was trying to explain that I live in one of the biggest cities in Canada, and it's all about not eating and excersizing until you drop..and being size zero..and that's so unhealthy and gross..
it's not a big deal..and you are quite opinioniated too. hehe

Jessica, I think he just meant that a diet is technically an eating plan.

One other thing:

You're hot. Don't change a thing. Heh.

Michael

A US size 6 is a UK 10.

Jessica, listen to Steve. He kinda knows a lot, and from what you have said you dont know much on the subject.

I suggest reading Tom Venuto's Burn the fat Feed The Muscle, Fat Loss Secrets - Fat Burning Diet - Burn the Fat Feed the Muscle

Hey,
Thanks for that hot comment. I never said I didn't have better looks. I just want to tone up.
I'm actually taking everything Steve sais into action. he's just a little peeved off at my sometimes for nothing.
I'm eating more, I have put more protien into my diet, I spend more time with weights, on certain days etc.
He's given me much help. I never said I wasn't taking his advice and using it!
I know a US 6 is a UK 10. I was responding to his comment.
No one has answered me though. is there a really good excersize to lift your butt?
THANKS to everyone who is giving me advice!

Right but you are just playing with the words. You know by diet I don't mean you're following a temporary starvation diet that leads to temporary results.

A diet doesn't solely mean an unhealthy way of eating ya know?

So stop the theatrics about it and comprehend what I'm saying.

Haha

1. I've barely offered my suggestions to you, just speaking generalities.

2. You read too much into my words and remember, you add you're own 'tone' to the words you read on the screen. I'm not peeved. Well I wasn't until you got hung up on the stupid diet bit. I don't have time to argue semantics of multiple definitions of a word when I already told you what I meant by diet.

Various forms of squats and deadlifts will work your glutes.

Squeeze your tukkus with your hands
Lift up
Relax
:||

That'll lift your butt