1 month to lose 1 dress size, can it be done?

[tina7563]

Hey guys,

 

ok so i basically have one month to lose 1 dress size (lets say 5 weeks, if i am being totally honest) for a special event.

 

I am currently a size AUS 14 and i want to come bak down to a size AUS 12.

 

I am relatively fit, i have been going to the gym for months now, but i need to up my cardio (i kind of like the weights classes a bit too much and i have finally learned that my body needs a lot more cardio)

ok so my exercise regimen will consist of:

 

Monday: les mills body combat (high intensity cardio) 1 hour

Tuesday: les mills bodypump (weights class) 1 hour

Wednesday Les mills body pump (weights class) 1 hour & Les mills Bodyjam (medium intensity cardio/ dance based class) - 1 hour

Friday - Les mills body pump class (weights class) 1 hour

Saturday Les mills Body combat class (high intensity cardio) - 1 hour

Sunday - Les mills body jam class (Medium intensity class/ dance based class) - 1 hour

 

so basically i will be doing 4 hours of cardio a week and 3 hours weight training.

 

My diet is where i struggle, at the moment i am trying to keep a variety of things:

 

For breakfast i have gluten free muesli.

at about 10:30 i have a piece of fruit / some nuts / some pieces of carrot

lunch time i have either a salad wrap / salad sandwich / chicken and lettuce sandwich.

at about 3:30 i have some low fat yogurt

dinner - i have fish and veggies.

Then after dinner i cant help but have something sweet (my biggest downfall) so i am going to try and have a piece of fruit, or fruit salad or frozen yogurt

 

is this enough to keep my metabolism working and turn my body into a fat burning machine?

Do you think if i stick to this religiously will i see significant changes, in a months time?

Do you have any tips for me at all, any help would be greatly appreciated, i tend to gain my weight in my stomach and tops of my thighs if that helps, i am relatively toned everywhere else.

 

One more question? Whats the biggest motivation tool you can recommend to make me stick to it and work to my absolute best at the gym (keep in mind i am quite fit)

 

I am going to keep this regimen going after the month is up, its just that i have this special event coming up and i just want to look amazing for it.

 

Thanks in advance guys.

[tman666]

You're not eating enough protein... by a long shot.

 

Also keep in mind that dietary fat is not necessarily the enemy. Foods that are advertised as low fat (such as your yogurt) often have high sugar content, which is more detrimental to body composition that higher fat.

 

You also might not be getting enough calories. If I were you, I would expand on your diet by adding in more protein, leafy green vegetables such as spinach and broccoli, and I would replace some of your carb intake with fat. For example, instead of low fat yogurt in the afternoon, I would get some plain greek yogurt. Much higher in protein content and your carb content should be significantly lower. Try putting a banana or some cashews on it for a little flavor. (It's strong)

 

Also, I would replace your breakfast muesli with some eggs and spinach with some cheese, all melted together in melty goodness. This will add some more protein and bulk, potentially helping you to be less hungry.

 

Drinking more water never hurt anyone either...

[gypsy_nicky]

dress size is a little complicated.

 

You need to know your current height and weight and then calculate your calorie expenditure to achieve your goal weight to fit into a size 12.

 

If you would allow, what is your current height and weight?

[tina7563]

My current weight is 78 kgs and i am not sure about my height, i think i may be 5"5 or 5"6 somewhere around there.

 

I also just came on here to thank the first person who posted, i took your advice and added more protein to my diet and i must say it is working a treat.

 

I have been sticking to it for 2 weeks now and i already feel the difference, i am even starting to fit back into my old clothes.

 

The added protein in my diet also helps me at the gym, because i work out a lot, i have more stamina now and i dont get tired quickly.

 

So once again thank you because if i never posted on here, i would have never thought to add more protein in my diet.

 

I still have about 4 weeks to go till my special event, but this diet is definitely something i can stick to for life and still have the sneaky meal here and there.