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".
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 10:12 AM.
Seriously, The Ultimate Sandbag is what I use 99% of the time. It's nearly the perfect tool.
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.
Kettlebells are good for a gym-free workout and/or limited space.
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)
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!
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 06:57 AM.
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?