I've lost 100lbs (from 262 to 162) over 3yrs but I have gained back 10+. I need ideas on what I can do to get to my goal. I have an elliptical machine that I use 6x a week for 30 to 40 minutes. I also strenght training 2-3x a week. I have been at this weight for a few months. My diet may need a tweeking any suggestions?

Here is a good diet thing, I won't copy it on here because its not my work or whatever you call it. diet

For the working out, change up intensity, work harder for the same amount of time or longer, just change everything up. If your lifting weights change up your lifts into different ones that work the same muscles. Make sure your doing squats though they are awesome.

thank's for the advice. This seems like allot of food especially protein for one day. Does breaking up the meals into mini meals like this help with weight-loss? I have been hearing about this concept quite a bit may this is the change I need. As for squats they suck but are a great work out for my butt and quads. I have only recently added weights to my routine, maybe I'm gaining muscle? Maybe I'll shake it up for a while just to see you knever know?

The smaller meals throughout the day helps keep your metabolism with helps you burn more calories. =) Eating 5-6 times a day has made a huge difference in my energy level - and I'm losing weight =)

Thanks I'm going to try it today and see how it goes. Lot's of people seem to like eating mini meals and say they really see a difference.

Also I would like to know the best way to build muscle?
Should it be higher weights less reps or more reps at a lighter weight?
Right now I'm doing 3 sets of 15 reps,using 5 to 8lbs weights
my sets looks like this
push ups x15-backx15-shouldersx15-bicepsx20-tricepsx15-squats & lungesx15-20
I do this 2 to 3 x's a week. I'm not worried about being "bulky" like some other women might. I have a larger bone structure,so I think I can pull it off. I'm very intersted in doing this any help would be great.

If you can do up to 2 sets of 12 reps for what you're doing, it's time to Up the weight.

Thanks i didn't know that. I guess i'll have to go out and buy some new weights. If any one else has ideas please let me know i'm kind of in the dark when it comes to building muscles


Legs,asside from squats and lunges, is there any thing else i can do?

I have heard that some forms of pilates helps w/ this as well as those medicine balls and i guess uping the wt would work..but i dont know much about that. What about increasing your reps first? I have also heard that a punching bag or doing boxing type moves even if your not hitting anything helps alot w/ building muscle and burning fat.

Thanks for the info on the diet and the body building..i took a look at the diet..dont know if i could do the fish oil caps..are they necessary?
thanks

I do some pilates to break up the monotony of it all, i'm also up for anything that require beatting the crap out of something ( does a husband count, lol j/k ) i do have some beginer videos that i use on occasion.
as far as reps go i'm totally clueless.

for the fish oils i think it's for the the omega fats?? but i could be way off base

Yes its for Omega-3 fats, they help promote fat loss and theyre awesome for your heart. theyre not necessary but if taken they will keep your heart healthier and some people are in a better mood when they take them.

for the rep ranges(you have to go til failure pretty much, my girlfriend tries to quit when I'm her "personal trainer" on like rep 10, I push her til 13-14)

for mass/bodybuilding: 6-8 is optimal
for pure strength: 1-4 is optimal
for toning/sculpting: 12-15 is optimal

I cannot stress enough that if your seriously weight training, a good amount of protein is crucial.


And for legs I use deep squats, and deep leg presses to failure, the next day every muscle in my legs are sore as hell lol.(good hurt)


stoptheexcuses, That is not a bodybuilding diet, it is to stay lean and have a nice toned body. bodybuilding diets should be around the 4000 calories range with at least 200g of protein.

Smiley I'm not sure what your trying to accomplish(mass, strength, toning) but make sure your lifting weights at least 3-4 days weekly.

Smiley if you want any more info feel free to pm me

Good to see i was right about the oils,got some yesterday,started using them today
*deep squats is that going lower than than the regular every day squat?or is it a totally diff. range of motion?
thanks for your help, you seem to know what your talking about

hey L! How did you feel about the fish oil caps? Do they leave any residuals..ya know burpin them up or anything..thats what im worried about.
Deep squats...good for those waving legs :-D maybe i should try them

nothing so far, i've only taken 4 today i think you need to take 6 a day, but i thought i would try to take it easy with those today just in case

squats are great!they work your quads and butt, i was just wondering what the deep ones were, i'm thinking it's going lower than parallel,
sounds like they work, nothing better than getting up in the morning and feeling your work out (in my mind it means it's working)

Just remember to keep your stomach muscles tight as you are putting your back in more jeapordy when you go below the parallel like that. I only know this because I have back problems.