Hi there.
I have been reading stuff on this website and others and have finally taken the plunge to use weight training and diet as the main components to weight loss.
My goal is to not lose weight so much but reduce body fat and tone muscle.
I am 174cm's tall, 68kg's and estimated BF% of 31 - so not too happy but not obsese. Using the fitness hub and minus the 500 calories for loss I can have 1800 calories per day.
I have a gym at work (lucky I know!) and have been doing cardio, cardio and more cardio with little to no results. I admit my diet could do with an overhaul and I am trying that at the moment.
Essentially my gym program is over 2 days with core work on the fitball and 30mins cardio working 60% of MHR everyday. Pretty much 15 reps and 3 sets with a 30 second rest between on each exercise.
7am Cereal (sultana bran) with low fat milk + glass of water or natural yoghurt and fruit (rockmelon, strawberries or passionfruit)
10am Banana
11am Train
1pm Iceberg lettuce, cucumber and two hard boiled eggs or ham or chicken (a protein anyway) or tin soup which is low in fat, sodium and carbs.
3pm protein bar
6.30pm dinner and I never eat rice, pasta just a protein like chicken or meat with veg and potato. Nightime is the worst time for me for snacking.
Any tips from you experienced folk? I have bought a high-protein, lox carb powder. Its called Bodyshape by NutraLife and is a womans toning formula. Main ingrediant is Instantised Whey Protein Concentrate and Soy Protein Isolate. I am not sure where to have this during my day and the time between eating and working out.
Advice of any kind would be good
. Oh yeah, I work out:
Mon, Tues - weights, fitball (abs, back extension, hamstring tuck), cardio 30mins
Wednesday - Spin class for 50mins
Thurs, Fri - weights, fitball (abs, back extension, hamstring tuck), cardio 30mins
Sat, Sun - nothing at this stage.
Thanking you all in advance!