Weight loss

[caylen]

Hi,

I want to lose 10 pounds but also work on toning. I just joined a gym and I start off with the treadmill and/or bike, about 45 minutes total, then work on arms and/or legs, about 3 sets of 12 per machine, usually biceps, triceps, chest and thighs. In the past, whenever I have started working out, I have bulked up too quickly, before losing weight, mainly around my mid section which is where I really need to lose the weight. How can I trim down first, while working out? Should I be doing cardio longer? Or cardio only? One issue I have is that I have problems with my feet and after several injuries, I have to avoid high impact such as running and aeorbics.

When I work out, my appetite increases, what should I be eating to feel full but not gain weight? I'm not really a big eater, just a bad eater.

Thanks for your help!

P.S. I'm starting a belly dancing class tomorrow night!

[realmimi]

Working on toning and losing ten pounds. There might be a better way to look at and acheive your goal. It's tough to focus on weight when you want to build muscle because muscle has more weight than fat as you build you may find you look better and your clothing fits better but you weigh the same and in some cases even more.

Measurments are good but I usually go by clothing or mirror appearance (after you get to know your body well and can recognize change)

Belly dancing will be great for the abs and an extra source of cardio!
Sounds like you have your workout down pat- but be sure to switch it up a bit, challenge your body, its made to adjust or get used to things and will stop changing once it does

Diet! Diet! Diet! Even if you don't eat big - sugar and starches can store themselves. If your not injesting enough calories you wont lose either. Here's one of a few formulas (from womens fitness mag) to figure out how many calories to injest.
A- Multiply your weight by 11- this gives you how much your body needs to run your organs and brain (you need this many to maintain stamina and energy)
B-Take the total of A and multiply by 1.6- this gives you a rough idea of calories you need to get through a day making breakfast, getting dressed going to work, watching tv etc.
C- Subtract 500 calories from the total to lose a pound a week. (most recommended rate of weight loss - slow but trust me I lost forty five pounds after I had my daughter and it's stayed off for two years- this is not due to rapid weight lose or crash dieting) this is just my recommendation someone else may have some different ideas for weight loss
(you must take into account your exercise calories- if you burn 300 calories on a bike then you only subtract 200 from your diet)

Write down what you eat. A journal is great and you'll find many people use them to acheive goals - Limit the sweets (including fruit)- switch you're pasta and rice to whole grains and ease up on them (and the sauces)

A really great way to fill up and get protein (for that muscle you want to build) is a protein shake- you may want to go to a nutrional store and speak to someone about your goals. Veggies are a great way to fill up (watch carrots and corn - lots of sugar) and fibre is awesome one example of a breakfast I might eat is yogurt with 1/3 cup of bran buds (fibre is good but too tasty is pointless yummy cereals have LOTS of sugar) and a few frozen berries.
If I crave a burger I cook a veggie burger. I don't know if you have M&M meats where you are but theirs are great (soy based good source of protein lower carbs) I'll add a slice of light cheddar and a small whole wheat bun(sometimes half of a bun)
If I crave sweets (this one I got from oxygen) mix three egg whites with a pack of splenda (1 tsp- eq) and add cinnamon- tastes kinda like french toast yummy and hits the sweet tooth- good protein (maybe you can stick some peanut or almond butter on top- you need some health fats too)

Anyway I could write a book- if all else fail consult a nutritionist your gym will likely have a contact.

PS Having to answer to someone helps you lose weight, thast why weight watchers works well or buddying up with someone- Long ago I visited my doctor weekly with a list of foods I was eating-why couldn't I lose weight? (this is where I learned to write it down) she checked it over and would point things out like why do you need sweets twice a day? She is an amazing an rare type of doc though..a good friend will do as well ;D

I hope I was of help and Best of luck!!! Its late- sorry for any typos