K, about me and my fitness level/health: I m 27 and have had 2 kids, ages 3.5 years and 1 year. I am on ADD meds that make my heart rate slightly higher than normal but it s not a huge problem. I m currently 5 3 , 163 lbs, measurements of 40-32-42. I would like to get to 125-130lbs. (I wish I knew what my approximate measurements would be at that weight!) But anyway, I have access to a gym within walking distance that also has an area where I can put the kids. The only equipment available in the Mommy Room is cardio equipment such as treadmills, step machines and ellipticals. I have some 5 and 10lbs weights at home. I d like to tone my thighs and upper arms especially.
1 Dietary control and exercise. It��s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It��s really that simple. You can quit reading this list now, you now know everything you need to know and didn��t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don��t need to read a 4,000 page book, you don��t have to buy a tape series, you don��t need to stay up late at night to watch infomercials to understand this basic premise. It��s 100% true.2 Change your lifestyle. If you��re calling this a ��diet,�� then you��re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you��re changing your habits - and you��re putting yourself on track for long-term / continued success and weight maintenance. Don��t ever tell anybody you��re on a diet - ever. I��m speaking from experience, here - a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn��t change (permanently).3 Join an online support group. In my case, I created my own - FatBlasters. It��s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn��t know about it when I began down the road to weight loss. You have to know that others are out there for moral support - they know things that you couldn��t possibly know, and they��ve probably been ��in your shoes�� at some point in the past (or present). Share stories, laughter, tears, successes, and failures - share them. There are thousands of communities out there, so keep looking until you find the one that fits you.4 Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that��s what I called myself - if only to get myself motivated to meet my weight loss goal). However, there��s no easier way to illustrate your progress. The ��after�� photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It��s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.5 Hire a substitute teacher. Don��t reach for the brands you know and love immediately - or without thinking first. Eggs are ��good�� for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless ��lower�� alternatives for you to try. If something different doesn��t taste good, by all means - find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their ��normal�� counterparts - and they taste just as nice.6 Start reading labels. I know it sucks, but you have to do it - and there��s no way to avoid this tip. If you don��t know what you��re putting in your mouth, you��re flying blind. Don��t assume, either - triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It��s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.7 If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I��d be careful about straight-up American cheese, though - it��s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don��t know how they do it).8 Tell your family. You��re not going to lose the weight alone, even if you ARE alone in losing the weight. If you��ve got a family at home, talk to them about it - initially, not incessantly. Let them know what you��re going to do, and that you want (and need) their support. If you don��t let them know, you��re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you��ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they��ll become healthier people, too?
Spend about 30 mins on eliptical then 30 mins doing stairs. start off at an intensity that makes you tired and sweaty. when you feel more fit, start running. Thats all you really need to do an hour a day should eventually take the fat away of course this isnt going to do anything if your eating unhealthy. If you commit an hour a day and eat farely healthy and portion your meals you should be able to loose between 5-10 lbs per month .
HelloFirst, I understand where you re coming from.Here s what I found out after lots of research and trial and error, the hard way.The reality is that there are no shortcuts or easy ways to get in good shape. Sorry, but someone needed to tell you this.As long as you get conscious about what you are doing, you will see the results. Below you will find the four principles that you need to keep in mind in your weight-loss journey.http://theeverloss.blogspot.com/ 1.Forget About DietsPeople that go from diet to diet never reach a stable weight, let alone a good shape. The reason is quite simple: diets are, by their very nature, temporary. You can��t expect to eat properly for two or three weeks and fix your weight problems for the rest of the year.2.Proper NutritionIf you want to keep your weight and fat percentage under control, you will need to learn the basics of nutrition. Once you learn them, you will be able to eat healthy throughout the year.3.Physical ExerciseEating healthy and having a caloric deficit will only take you half the way. The other key factor is physical exercise.4.Discipline and PerseveranceYou can start eating healthy and exercising properly, but unless you stick doing it regularly, the results won��t appear (if they do, they won��t last).Discipline and perseverance are key here.If you want to Lose Weight,I can recommend you to check outhttp://theeverloss.blogspot.com/ .It is a great program that helped me.
Ok haha your mommy room sounds like a great start. You have all the right equiptment. The elliptical is going to be one of the best things. People that think they can target areas are wrong. You have to do take fat off your whole body. The only thing you can do with lifting weights and ab machines are tone but you still have that extra fat to cover it.I would love to help you, I have been in the same situation and I know how it feels. I am now down 66 pounds and I am 5 4 133 pounds.Ok to start you want to have time to yourself. Your children are young so I imagine they go to bed earlier? Thats when you need to get your you time in. The elliptical trainer is great it burns so many calories and really works your legs. The best thing you can do to melt weight off is cardio, running, biking, elliptical these are all great. Try to go for as long as you can to start but when it becomes uncomfortbale you need to stop. Eventually you want to work up to doing it about an hour a day.Weight lifting is also great start with a light 5 pound set. Weight lifting builds muscles which means your metobolic rate goes up, which means you burn fat. As you get older your metabolism slows so this is really important. You will burn calories while doing it and you will continue to burn them even after your workout.You should only weight lift every other day because your muscles need time to rest but you should get your cardio in everyday.I also would really reccommend the Turbo Jam dvds. You can find them on beachbody.com trust me when i tell you, they work. I did them everyday and I noticed great results. From cardio to weight training to abs it has everything.As far as food goes never skip breakfast it really does get you going. If you dont eat your body will think its going into starvation mode. Try to eat some quaker oat oatmeal weight control, its great. You can have 2 packets and a banana its very filling. Or try kellogs nutri grain waffles low fat with 1/4 cup light syrup and a banana or maybe some fiber 1 cereal which is great. You want to eat alot of fruits and veggies and fiber. Fiber runs right through your system and can not be digested and it also takes out alot of fat and fills you up!Lunch try some whole wheat wraps or buns or bread with some turkey and lettuce with some yogurt, i go for dannon light and fit.For dinner try some veggie burgers they are great with some chilli!Make sure everything is 100% whole wheat they can trick you on that.I would really advise weight watchers. I just recently started and its great it really does work. It teaches you a way of life, not a diet. Its very easy and you get lots of support. That and your working out and you will be golden girl!Hope this helps!
