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Need help reducing body fat

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  • Need help reducing body fat

    Hello, I have been following the primal diet (loosely) for a few years. I get lazy (crap food/carbs and sugar) and as my weight creeps up a few pounds I tighten up and shed it, so I have been able to maintain my weight with out much fuss for the last 3+ years. I am 46 yr old female, 5' 7" typically fluctuate between 121-125lbs.

    About a month ago I recommitted to clear the crap out of my diet. I have been nearly sugar/processed food free for about the last 3-4 weeks. The result is dropping a few lbs but no shift in body fat. I really do not want to lose more weight! But I am also tired of being skinny fat. Edited to add...I always carry extra weight in my belly. Even at 121 I have a bit of a belly. sort of a little bloated and yet I am never gassy, so not really a true bloat.

    A typical day for me is:
    5:30am - 7:45 2 coffees w/1 tsp sugar each and a couple Tbs pastured cream

    8-8:45 smoothie (1/4 banana, 1 c spinach, 1/2 c blueberries, 1/3 c coconut milk, 1/2 c kefir)

    12:30ish large salad with meat 1/4 avo, shredded cheese assorted veg, greens EVOO and lime or balsamic

    snack- few nuts, or a few slices salami & cheese, or small handful of dried coconut

    6ish dinner - meat, cooked veg

    I also used to regularly have a beer while cooking dinner and one after. I cut that out for week days, but wil still have a few during the weekends. (light/lower carb)

    I know that I need to incorporate lifting of some sort. I do not have a gym membership, so I thought in addition to the occasional bike ride (10 mi) or walk/jog (5 mi) (total 3 or so times per week), I could just do some planks, push ups etc. I was also going to start pilates at home with my DD...wondering if I could incorporate wrist and ankle weights for added benefit?

    Any suggestions or tweeks to my diet or suggestions on a gym free strength training program?
    Last edited by dacec; 04-10-2013, 09:12 AM.

  • #2
    I have equipment at home, but I've been into lifting in the past. Try starting with Fitness 666. You can also go to Youtube and search on "bodyweight exercise".

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    • #3
      Seriously, The Ultimate Sandbag is what I use 99% of the time. It's nearly the perfect tool.
      Rebooted Body -- Ancestral Health + Modern Psychology | The Rebooted Body Podcast

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      • #4
        You've gotta build muscle if you wanna look tone. I'd start simple and do pushups, squats, pull-ups (assisted if necessary) and planks, 2x a week. Walk briskly for 3 a composite of 3 hours a week, and do a sprint occasionally (awesome for changing body composition).
        Not a lot of work, but definitely some effort is needed.

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        • #5
          Originally posted by Sambo712 View Post
          You've gotta build muscle if you wanna look tone. I'd start simple and do pushups, squats, pull-ups (assisted if necessary) and planks, 2x a week. Walk briskly for 3 a composite of 3 hours a week, and do a sprint occasionally (awesome for changing body composition).
          Not a lot of work, but definitely some effort is needed.
          This sounds quite easy and do-able.

          I will look into the other two suggestions, but I don't really want to jump into a 'program' so much as I would like to learn how to do it simply on my own.
          Thanks again! Any more thoughts and opinions are welcome :-)

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          • #6
            Kettlebells are good for a gym-free workout and/or limited space.

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            • #7
              couch to 5k (HIIT sprint intervals style) will help give you quads like a quarter horse! It super toned mine. I was very proud of them (then I stopped running due to pregnancy and now they're all spongy, lol)
              --Trish (Bork)
              TROPICAL TRADITIONS REFERRAL # 7625207
              http://pregnantdiabetic.blogspot.com
              FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

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              • #8
                Originally posted by saranrhtg
                It's nearly the perfect tool.
                What is?

                As to the sprints....I added some into my 5mi walk yesterday and it felt liberating! Although I was scared that, with going all out as I was, I might just trip and eat crap! I guess with practice you get a little more steady. I guess I will look up the couch to 5k program and see how that looks.

                I love the kettle ball idea and have been bouncing that around for a while, although the sandbag does sound perfect...just not looking to spend money right now.
                I appreciate all the feedback!

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                • #9
                  Saran is a bot.

                  I considered getting kettlebells a couple of years ago when my boyfriend was moving in, but I ended up injuring my elbow lifting one of his cats. The animal was way overweight and powerfully strong.
                  Last edited by eKatherine; 04-12-2013, 05:57 AM.

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                  • #10
                    eKatherine, that is kind of funny! I have two beastly cats and I can see that happening though...pretty funny to postpone kettle all training because you hurt yourself lifting a cat :-)

                    I lost a pound yesterday, but it was fat, my lean mass has stayed the same. My BMI is 18, fat is 27.8 percent. Am I ok, as long as I am not losing body mass?

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                    • #11
                      Wrist and ankle weights aren't going to do it. Planks and pushups and the like will help, but eventually you need heavy weights to change the fat to muscle. You can lose lose lose and all you do is just shrink. You have to build muscle to change the body composition. I know this from personal experience. The lifting has not made me any smaller--diet did that. But it has turned the fat into muscle so I feel better about my body.
                      Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                      • #12
                        I second the conditioning suggestions, but looking at your diet, it seems to be high on coffee and carbs in the morning. Have you tried less coffee and more of a protein-based breakfast? Not saying you need to reduce overall carbs or go to ketosis necessarily, but you might be able to send your body a better message for fat burning. I remember reading one of Mark's posts about coffee, and that low doses can work well for you as long as you don't just drink it and sit--you gotta move--and that at some point it can impair fat burning.

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                        • #13
                          Originally posted by Tom B-D View Post
                          I second the conditioning suggestions, but looking at your diet, it seems to be high on coffee and carbs in the morning. Have you tried less coffee and more of a protein-based breakfast? Not saying you need to reduce overall carbs or go to ketosis necessarily, but you might be able to send your body a better message for fat burning. I remember reading one of Mark's posts about coffee, and that low doses can work well for you as long as you don't just drink it and sit--you gotta move--and that at some point it can impair fat burning.
                          Ok, I totally agree that heavy weights must come into play, I am just not ready to lay out money just yet.

                          As for my breakfast, yes it is very carby. As long as I eat normally through out the day (no special occasion splurges etc) my weight stays steady so I think the carby breakfast is ok. I am attached to everything in it for the health benefits not just looking at carbs, so I have a hard time tweaking it. However....if I walk/sprint 3 mornings a week should I consider just drinking Bulletproof coffee (In an effort to burn more fat)? Any other suggestions are welcome too! I think I would have a hard time downing black buttered coffee, so if anyone has any other suggestions for a per workout meal I would appreciate it.

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