Hi Guys
I am trying to loose weight since 2 month with lot of cardio and weight training.
Okay, I'm just going to lay it all out here for you guys and hopefully I can get some helpful advice.
To loose my weight

I'm 30f, 155lbs, 5'4"
I'm trying to eat around 1200-1500 calories a day .
I drink lot of water! Around 4 litre.
I eat around 40 gm of protin.

When I have started my workout session my weight was 167 lb.But the amount of exercise
I am doing a lot .But I am loosing very less.

My exercise plan

Eliptical =10 miles everyday
Cal burned==1200 cal

Weight training===30 min /day


What kind of exercise plan should I be doing for muscle/toning and possibly a 8-10 lb/Month loss?

Is this a good plan to try to go by? Especially wondering about the weights, should I do 1 set of high rep or several sets of low reps? Rest in between? As for example I do bicep 10 sets of 10 reps.

I also have whey protein powder, how much should I be taking to aid in fat loss/build lean muscle?


Thank you!
Nija

Hi nija,

Your plan, to me, looks very strong and should be providing you with good results.!

What kind of food are you intaking? I dont know if that affects, well, I dont think it does, but well..

As for the exercises, try to workout other kind of cardio activities, like walkind, running, and other... to see if it better suit your type of body..!

I am not an expert, and hope I can help you later on! Could you tell us about you meal plan?

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Hi Sujan

Thanks for ur quick reply.

My food list generally


Breakfast
========

1 scoop wheay protin Right after workout

Oats+1 cup skim milk


Mid morning
=========

Apple

Orage


Lunch
=======

2 whole wheat tortilas== without oil

Vegetable curry


evening Snacks
=============

black tea without sugar +6 low fat cookies around total 60 cal in 6 cookies

fat free yogurt


Dinner
=======

2 whole wheat tortilas == without oil

Chicken/vegetable

1 scoop wheay protin

4 litre of water
================================================== ======


Plz let me know am i eating too less.where am i going wrong?
Is is becoz i am doing same kind of exercise everyday?
First i do eliptical than i do weight .same kind of routine.

Thanks

Nija

Most of time I am doing eliptical machine for 2 hours and 30 min
of weight training.

dont drink too much water, it can flush the sodium out of your body

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herbal remedies and other natural health foods

all that matters is your health

Thanks a lot for ur advice.I am starting 1400 cal from today.
ANy advice on my exercise plan.Today i have done 2 hours of eliptical and burnt 1200 cal an 20 min of weight training.Eliptical i have done in 2 break.One time i have done 1 hour and 1 time another 1 hour.

Plz help me out to loose my weight .My plan is to loose 15 lb by new year

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CW:169 lbs
GW:130 lbs

nija, this might not be what you want to hear but i'm pretty sure you are starving your body and this is why you are not losing weight. It's hanging on to everything you give it. I know it sounds crazy that you actually need to eat more food to lose weight. See if you are working off 1200 calories a day then you should be taking in 2400 calories a day. You should never go lower than 1200 a day. I've struggled with this myself. I had to up my calories. I will admit that I did gain three pounds at first but it come right back off.

Your workout seems a little extreme. I don't know if it's a good or bad thing though. I'm not a expert! Maybe try paging happy_squid on here. happy_squid is a cert. trainer and might be able to help.

I will say, you've definetly got the drive. I wish I could get that motivated. I'd be willing to bet that you WILL in fact make your goal! Hang in there... you'll make it!

hI cUTE2bE

tHNAKS FOR UR SUGGESTION.I will try to reduce my workout to little bit.Becoz i can eat maximum 1500-1800 cal.My conciousness now stop me to eat so
much.I cant eat so much somehow since i am working out.

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CW:169 lbs
GW:130 lbs

Yeah, I know what you mean. When you're trying so hard to lose weight it's hard to talk yourself into eating more food. It's hard to grasp that sometimes you have to eat more food in order to lose. I'm still struggling with it myself. I'm just telling you what everyone else has already told me. So, i'm no expert but I have been in your spot before and increasing my calorie intake to 1200 calories above what I was burning by working out has seemed to have worked for me. Hopefully it'll work for you too. Good luck!

Burning 1200 cals at the gym every day is impressive (especially with resistance training on top!) I sometimes push myself and burn 1000 and I'm totally tired out after that, I don't think I could do it every day.

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SW:189lb ~ CW:174lb ~ GW:140lb

I know! Heck, I feel pretty good about myself if I can burn 500 calories. My legs would probably be like rubber if I burnt 1000. You guys are in much better shape than me, thats for sure. Maybe i'll get there someday though.

Thanks for all motivation.Ys its very tiring and exhausted
But somehow from yesterday i am loosing motivation to go to gym.Since i have measured in scale yesterday and found no weight is lost since 3 weeks so
i am somehow couldnt able to burn any calori.Today also i went to gym and came back after burning 100 cal only.Planning to go again in afternoon.Lets see what happenes.I hope i will get my motivation back

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CW:169 lbs
GW:130 lbs

Hai guys

I have just now came from gym and did my following workout after motivating
myself a lot.

80 min in eliptical burning 750 cal

20 min weight training with 8 lb and 5 lb dumbell

Happy at the end of day

nija

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CW:169 lbs
GW:130 lbs

nija
I think I might of been all wrong about having to eat 1200 above what you burn. I'm really sorry about that. I've been kind of confused on it lately. I did hear about a new site that you might like. It's fitness.com and you go to the fitness forum link at the top. Give it a try. You might find your answer there. Good luck!