Workout and diet

[femme]

Hi guys,

 

I need some advice on diet and workout. I'm 26 years old, 5'3" and I weigh 108lbs. Although, my weight seems to fall under 'normal', I have excessive fat I'd like to get rid of around my tummy and thighs mostly. I understand you can't lose weight on a specific part of body, but I'm wondering what exercises will help tone my body.

 

I've tried to keep count of my calorie-intake to see how I'm doing, and I realized my average is about 1000 per day. Doing some research, I realized it's less than what I should be getting, and I'm wondering if that's the cause of the fat increase in my body. I usually have oats for breakfast, steamed veges and fish of some kind for lunch, and then pita/pasta kinda dinner. I try to eat vegetables and fruits as much as I can. Occassionaly, I eat out, but I try to stay within the not-so-fatty-foods range, with the exception of fries once in a while.

 

I work out about 5 times a week...doing Taebo for 20 minutes, and then I stay active throughout the day, and I try to go for a brisk walk after dinner for 40 minutes. Using a pedometer, I've counted my steps to be between 7000 to 9000 per day.

 

I'd love to get some feedback on what changes to make in order to increase muscle mass and lose excessive fat. What kinds of foods should I be eating, or leaving out from my diet? What kinds of workouts should I be doing? And approximately how long before I'll start to see some changes. My only problem is, I'm not patient. And at times, I get disappointed and give up.

[gfto]

I've tried to keep count of my calorie-intake to see how I'm doing, and I realized my average is about 1000 per day. Doing some research, I realized it's less than what I should be getting, and I'm wondering if that's the cause of the fat increase in my body.

You're absolutely right! 1,000 calories per day isn't gonna cut it. Try gradually working your way up to, perhaps, 1500 to 1600. If you're not eating enough, your body is going to work harder to hold on to that body fat.

 

I usually have oats for breakfast, steamed veges and fish of some kind for lunch, and then pita/pasta kinda dinner. I try to eat vegetables and fruits as much as I can.

Sounds like you're eating healthy foods, but be sure to take in plenty of protein. Also, be sure to eat something at least every three hours. You have to keep feeding your body in order to shred off body fat. Drink tons of water too.

 

I work out about 5 times a week...doing Taebo for 20 minutes, and then I stay active throughout the day, and I try to go for a brisk walk after dinner for 40 minutes. Using a pedometer, I've counted my steps to be between 7000 to 9000 per day.

Aerobic activity is fine, but you need to add some resistance training to your program. Try weightlifting. Get into the free weight room and learn how to do barbell squats. Too few women do this. Don't worry. You won't get "big."

 

What kinds of foods should I be eating, or leaving out from my diet?

In: vegetables (tons of 'em), egg whites, tuna, brown rice, whole grains, grilled chicken, avacodo, skim milk. Out: sugars, saturated fats, processed foods. If you're using those frozen microwave meals, be careful. Even the "healthy" ones are loaded with preservatives and other garbage.

 

And approximately how long before I'll start to see some changes.

Could take several months. You have to be patient. There are no short cuts. Good luck!

[femme]

Thanks so much, gfto.