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Thread: Need help reducing body fat page

  1. #1
    dacec's Avatar
    dacec is offline Senior Member
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    Need help reducing body fat

    Primal Fuel
    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 at 09:12 AM.

  2. #2
    eKatherine's Avatar
    eKatherine is offline Senior Member
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    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".

  3. #3
    The Rebooted Body's Avatar
    The Rebooted Body is offline Senior Member
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    Seriously, The Ultimate Sandbag is what I use 99% of the time. It's nearly the perfect tool.

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    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.

  5. #5
    dacec's Avatar
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    Quote 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 :-)

  6. #6
    catpaws's Avatar
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    Kettlebells are good for a gym-free workout and/or limited space.

  7. #7
    Dr. Bork Bork's Avatar
    Dr. Bork Bork is offline Senior Member
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    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
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  8. #8
    dacec's Avatar
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    Quote Originally Posted by saranrhtg View Post
    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!

  9. #9
    eKatherine's Avatar
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    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 at 05:57 AM.

  10. #10
    dacec's Avatar
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    Primal Blueprint Expert Certification
    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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