hello ladies

[*ebony*]

new here so this is an intro. been reading the through the female forum and you ladies are inspiring. makes me relize that i'm not so alone and the you have gone through some of the same expierences i have!

here are the basics if your interested
i'm 5'7 currently 176lbs
about 36% bf( and herewhere lies the issue) i really want to lower my bf to a healthy %. i'm thinking 15-20%, would be great.

been working out for about 2 weeks now and i feel great. also trying to eat clean. my biggest problem with exercise and diet is consistancy, and mybe some of you can relate. i really don't want to "fall of the wagon" as vevett said.lol

 

[nikkita]

welcome to the forum! consistency is hard to achieve at first, it gets easier if you incorporate changes diet/exercise gradually because getting fit is about living a different life style to what you may be used to... and when you feel like "falling of the wagon" come here you'll sure find many people who will motivate and help you.

 

[velvett]

Hi EC!!!!!!!!!!!


Glad you posted up here.

 

[Thandie]

Hi and welcome!

Consistency is the key, but are not going to get that overnight. You will fall off the wagon, we all do. However, we are here to help you get back on. You'll fall less and less as the weeks and months go by.
If you have any questions, please post them.

What are your goals?

 

[*ebony*]

thanks for the welcome ladie. really appeciated

Hi and welcome!

Consistency is the key, but are not going to get that overnight. You will fall off the wagon, we all do. However, we are here to help you get back on. You'll fall less and less as the weeks and months go by.
If you have any questions, please post them.

What are your goals?

i'll try to consistant. no I AM GOING TO BE CONSISTANT.LOL
as for goals really i just want to reach a healthy bf %. and then put on some muscle. gonna try both by doing cardio, lifting, and diet of course. i don't have a set routine but i'm browsing workout forum for ideas.

also thinking about taking suppluments. nothing major but i want to try lipo 6. CLA and fish oil caps?

 

[*ebony*]

thanks for the welcome ladie. really appeciated


i'll try to consistant. no I AM GOING TO BE CONSISTANT.LOL
as for goals really i just want to reach a healthy bf %. and then put on some muscle. gonna try both by doing cardio, lifting, and diet of course. i don't have a set routine but i'm browsing workout forum for ideas.

also thinking about taking suppluments. nothing major but i want to try lipo 6. CLA and fish oil caps?

oh and i'm going to start taking creatine before i train. should i do a loading phase or will it work just fine if i take it only on days that i lift?
sorry for a repeat if this question has already been asked

 

[Thandie]

thanks for the welcome ladie. really appeciated


i'll try to consistant. no I AM GOING TO BE CONSISTANT.LOL
as for goals really i just want to reach a healthy bf %. and then put on some muscle. gonna try both by doing cardio, lifting, and diet of course. i don't have a set routine but i'm browsing workout forum for ideas.

also thinking about taking suppluments. nothing major but i want to try lipo 6. CLA and fish oil caps?

I'm glad you're motivated. The reason I'm saying you'll fall off is so when it happens you won't be discourage and give up.

My suggestion is that you have 5 meals per day consisting of:

Sample:

Oatmeal and eggwhites
Chicken/turkey/fish/beef/tuna fish/with salad/sweet potato/brown rice/couscous/vegetables.
Mixed them as you please, but try to have starchy carbs in the early part of the day and fish and simple carbs in the evening.
Weights 4 times a week and cardio 3 times for now at 45 minutes.

Questions?

 

[*ebony*]

I'm glad you're motivated. The reason I'm saying you'll fall off is so when it happens you won't be discourage and give up.

My suggestion is that you have 5 meals per day consisting of:

Sample:

Oatmeal and eggwhites
Chicken/turkey/fish/beef/tuna fish/with salad/sweet potato/brown rice/couscous/vegetables.
Mixed them as you please, but try to have starchy carbs in the early part of the day and fish and simple carbs in the evening.
Weights 4 times a week and cardio 3 times for now at 45 minutes.

Questions?

here is what i've been doing for the past 2 weeks(unconsistantly.lol) but the second week was easier and hopefully i'll get into a rythm soon.
here is what going on:
fist thing in the morning i have a protein shake and do my cardio so far its ranged from 15-45 min but not more than 45 min.
i lift in the afternoon before i go to work.
still working on the diet. i'm gradually cutting my bad eating habits

 

[localgirl]

here is what i've been doing for the past 2 weeks(unconsistantly.lol) but the second week was easier and hopefully i'll get into a rythm soon.
here is what going on:
fist thing in the morning i have a protein shake and do my cardio so far its ranged from 15-45 min but not more than 45 min.
i lift in the afternoon before i go to work.
still working on the diet. i'm gradually cutting my bad eating habits

Doing fasted cardio ( Cardio first thing, before you eat or anything) is suppose to be AHHmazing for fat loss. I havent gotten the energy for it yet..lol. Hopefully start it this week!
Lifting is MY absolute favorite! When you see your body change, muscles become more defined & your lifts going up, that alone will give you the drive to push yourself even more.
What is your diet like?
Your right, consistancy is definately key in progress. It gets easier, trust me. I had a really hard time with the diet for the first few weeks even, and then eventually, I got used to it & realized that nothing worth gaining is without some sacrafice
Good Luck! I look forward to watching you progress!

 

[Thandie]

here is what i've been doing for the past 2 weeks(unconsistantly.lol) but the second week was easier and hopefully i'll get into a rythm soon.
here is what going on:
fist thing in the morning i have a protein shake and do my cardio so far its ranged from 15-45 min but not more than 45 min.
i lift in the afternoon before i go to work.
still working on the diet. i'm gradually cutting my bad eating habits

Ebon, I posted a 'diet' that will help you with your goals. If you skip meals or don't eat enough, or eat poorly, you won't meet your goals. Food is what will help you burn calories in addition to working out. The food and training will also help you build muscles. That's the reson for being consistent or you'll take one step forward and two steps backwards. Once you're mentally ready for the challenge, all will fall into place..

 

[*ebony*]

Ebon, I posted a 'diet' that will help you with your goals. If you skip meals or don't eat enough, or eat poorly, you won't meet your goals. Food is what will help you burn calories in addition to working out. The food and training will also help you build muscles. That's the reson for being consistent or you'll take one step forward and two steps backwards. Once you're mentally ready for the challenge, all will fall into place..

thanks hun, fear not about the whole starvation thing, never tried and never will as long there is food available. yet i forget to eat sometimes especially when i'm busy, my stomach can growl all it wants and i wont hear it. on days like that i could go for HOURS before i remind myself to eat. also after i workout i find it hard to stomach food. it makes my tummy hurt just being near food. does anyone have this problem?

 

[Tatyana]

thanks hun, fear not about the whole starvation thing, never tried and never will as long there is food available. yet i forget to eat sometimes especially when i'm busy, my stomach can growl all it wants and i wont hear it. on days like that i could go for HOURS before i remind myself to eat. also after i workout i find it hard to stomach food. it makes my tummy hurt just being near food. does anyone have this problem?

This is the most important time to eat, probably other than breakfast.

Not eating at this time could actually induce glucose intolerance for hours after.

It is a really anabolic period, and people who do have some simple carbs and protein (skim milk + whey for example) actually end up with more muscle and less fat.

And, hello and welcome

 

[Thandie]

This is the most important time to eat, probably other than breakfast.

Not eating at this time could actually induce glucose intolerance for hours after.

It is a really anabolic period, and people who do have some simple carbs and protein (skim milk + whey for example) actually end up with more muscle and less fat.

And, hello and welcome

Tatyana is right.. You must eat after training and I suggest you eat protein after. Perhaps a protein drink, then have a meal 1.2 to 2 hours later.
Before training try having fast acting carbs or you'll be burning what you ate as opposed to body fat.

 

[littleblondy]

Hey eb,

Good to hear the you are working so hard, keep it up it will pay off.

I was in the same place about a year and a half ago, and i weighted 175lbs and was a size 14. One day i just wanted to change and now i weight 135lbs and am in a size 4. It takes a lot of hard work and OMG cardio which i hate but i do it anyway. Lifting is the best part of it i think, you will really see your body start changing and with the cardio your muscles start to really show it is rewarding.

I am also new to this forum and these women are really motivating.

 

[*ebony*]

Hey eb,

Good to hear the you are working so hard, keep it up it will pay off.

I was in the same place about a year and a half ago, and i weighted 175lbs and was a size 14. One day i just wanted to change and now i weight 135lbs and am in a size 4. It takes a lot of hard work and OMG cardio which i hate but i do it anyway. Lifting is the best part of it i think, you will really see your body start changing and with the cardio your muscles start to really show it is rewarding.

I am also new to this forum and these women are really motivating.

thanks. your very motavating too. i'm new to lifting and i can see why everyone here likes. its also kinda addicting.lol

 

[bw1]

Welcome

 

[the_alcatraz]

Welcome to EF

Read the stickies. Ask questions. Stick around. Have fun.

 

[Bikini Mod]

Belated Welcome!

The women before me have given solid advice. Something I want you to think about in terms of "Falling Off the Wagon" <---- banish this thought. There is no wagon, just as there is no diet.

Here - I want you to think about diet in these terms alone for the rest of your natural life:

"The diet of the koala bear consists strictly of eucalyptis leaves."

From now on diet is not about what you dont eat, but about what you DO eat.

Follow me?

As for the wagon - meh... You are making a LIFESTYLE change. So one day... hmmmmm in the grand scheme of the rest of your life we are talking about averages here. So if you have A DAY where you dont make the best choices or function at 100% why would you beat yourself up? Don't lose sight of the forrest because of the trees.

Does this make any sense to you?

If not, then just say so and I will try to explain it another way.

 

[*ebony*]

Belated Welcome!

The women before me have given solid advice. Something I want you to think about in terms of "Falling Off the Wagon" <---- banish this thought. There is no wagon, just as there is no diet.

Here - I want you to think about diet in these terms alone for the rest of your natural life:

"The diet of the koala bear consists strictly of eucalyptis leaves."

From now on diet is not about what you dont eat, but about what you DO eat.

Follow me?

As for the wagon - meh... You are making a LIFESTYLE change. So one day... hmmmmm in the grand scheme of the rest of your life we are talking about averages here. So if you have A DAY where you dont make the best choices or function at 100% why would you beat yourself up? Don't lose sight of the forrest because of the trees.

Does this make any sense to you?

If not, then just say so and I will try to explain it another way.

makes perfect sense! i guess i already know this but one(I) tend to lose site of this small important detail when they're trying to eat healthier. and thank you, i really needed to be reminded of this.

 

[sessa]

Welcome, you will get some great advice here!!
This forum is the best.

General rule of thumb... if the food you eat didn't grow, then don't eat it

veggies, grain, nuts, and animals all grow!

those crappy processed foods, pass on those!

 

[velvett]

General rule of thumb... if the food you eat didn't grow, then don't eat it

Ouu I like that one

 

[Beachboy6294]

Welcome to EF the women on here know thier stuff so they will help you out. Tat is right you have to force yourself to eat right after working out even if you don't feel like it.