I meet my 1st goal!! Pleaase some extra advice :) If you don't mind!

[navywife23]

Good morning!! Well, let me start off by saying this board rocks and so does the open and honest advice! Well, I started at 154 and I am at 150lbs as of this morning. It's been about 2 weeks since I started, but I'm on week 2 of my body for life program!

Now, I don't know if many of you are familar w/ the body for life program, but here is a quick run down.
mon.weights (upper)
tues. cardio 20 min. high intensity
wed. weights (lower)
thurs. cardio, 20 min.
fri.weights (upper)
sat. cardio, 20 min
sun. rest
So, that breaks down to 3 days hiit cardio and 3 days weights..it changes though, 1 week i do 2 upper body workouts, and the next is 2 lower body workouts w/ only 1 upper body in between. I do 6 sets total
12 rep
10 rep
8 rep
6 rep
12 rep
12 rep

I take 30 sec-1 min. rest between all sets, except the last 2. the last 2 sets are back to back.

Now...basically..should i up that cardio to 40min..or should I continue doing this for the next few weeks, then turn my cardio up a notch..and what should I focus on eatting..less carbs..??? I have cut out all white stuff. I stick to whole wheat pasta, bread, oatmeal..things like that..oh and baked sweet potato's...

If you have any pointers, advice, or anything..LET ME KNOW!!! i AM ON A MISSION! LOL

Thanks ladies and have a fab day!

 

[navywife23]

bump

 

[Daisy_Girl]

Why do feel you need a change now? It's only been two weeks and you are seeing results..... I would stick with what you are doing for a couple more weeks, THEN change something. I usually stick with what is working until results start slowing down.

Additionally, DON'T change cardio (especially increasing time) until EVERYTHING ELSE FAILS. Cardio is useful, but DIET is where you will see most changes. If you increase cardio after 2 weeks, in 12 weeks you'll be doing like 3 hours of cardio a day.... ugh.

After a couple more weeks, I would re-evaluate your diet and see where you can make deletions or substitutions (instead if 1cup oatmeal, eat 1/2cup, for example).

 

[navywife23]

Why do feel you need a change now? It's only been two weeks and you are seeing results..... I would stick with what you are doing for a couple more weeks, THEN change something. I usually stick with what is working until results start slowing down.

Additionally, DON'T change cardio (especially increasing time) until EVERYTHING ELSE FAILS. Cardio is useful, but DIET is where you will see most changes. If you increase cardio after 2 weeks, in 12 weeks you'll be doing like 3 hours of cardio a day.... ugh.

After a couple more weeks, I would re-evaluate your diet and see where you can make deletions or substitutions (instead if 1cup oatmeal, eat 1/2cup, for example).

Okay..I will stick to the orginal plan! and make sure to keep tabs on my food and see where it takes me. I guess that why keeping a journal of what you do and eat is sooo important. you can't make the correct changes w/ out knowing where you have been or what you have been doing.

I think sometimes I get obessive about it..and want to start changing things...and I automatically wanted to up my cardio from 20-40..you know..but your right. If it aint broke don't fix it! oh, and i noticed the other day when i did my cardio, i kicked up a notch and was able to handle it. at first i could keep a steady 4.0 mph..then get tired...and then bring it back up..but this week..i started at 4.0, up'ed it to 4.6 and then 5.0 and then brought it back down to 4.5..so I am making gains.

Thanks Daisy for your advice! I will keep things the same and i'm drinking my shake w/ h20 lol

What exercises do you do for your @$$?? I have been doing str8 legged deadlifts, lunges, and squats.

Like I do 5 sets of deadlifts and then 1 set of lunges
5 sets on the leg press machine and 1 set of plie squats...

help-cause this booty is a carpenters dream-FLAT AS A BOARD!

 

[jkmom]

Congrats!!! Great job!
Follow Daisey's advice. I find whenI do more cardio I am way hungrier and that causes the cycle to continue...
She is right about diet. Keep it clean and you won't feel the need to increase exercise but you will have enough energy to train hard.

 

[Daisy_Girl]

Okay..I will stick to the orginal plan! and make sure to keep tabs on my food and see where it takes me. I guess that why keeping a journal of what you do and eat is sooo important. you can't make the correct changes w/ out knowing where you have been or what you have been doing.

I think sometimes I get obessive about it..and want to start changing things...and I automatically wanted to up my cardio from 20-40..you know..but your right. If it aint broke don't fix it! oh, and i noticed the other day when i did my cardio, i kicked up a notch and was able to handle it. at first i could keep a steady 4.0 mph..then get tired...and then bring it back up..but this week..i started at 4.0, up'ed it to 4.6 and then 5.0 and then brought it back down to 4.5..so I am making gains.

Thanks Daisy for your advice! I will keep things the same and i'm drinking my shake w/ h20 lol

What exercises do you do for your @$$?? I have been doing str8 legged deadlifts, lunges, and squats.

Like I do 5 sets of deadlifts and then 1 set of lunges
5 sets on the leg press machine and 1 set of plie squats...

help-cause this booty is a carpenters dream-FLAT AS A BOARD!

DEFINATELY keep track of what you are eating. Everyday, write down EVERYTHING that you ate...including a bite of this, a drink of that. Liquid calories count, as do nibbles off others plates. Sometimes, when you se it written out, you realize how MUCH you are eating. Also, if you have to write it down, somehow it makes you more accountable - and you think twice about eating it. I kept a food journal for a long time. It helps you get to know your body and what works, what doesn't.


Squats will help the booty. Luckily, I am genetically "gifted" in the butt/leg area - I retain muscle VERY easily there and it takes very little to shape it and build muscle. Squats, SLDL, Lunges...all things you are doing. Sprints will also help - check out Olympic Sprinters legs sometime. Just go HEAVY on the weights, don't be afraid.

 

[navywife23]

I notice that my legs are very muscular. I love my legs, except my inner thighs..but everything else is great. I have never had cellulite or flabby legs. When I exercise consistantly, I definately notice the muscle more. I will continue doing these exercises and upping my weight to make gains in the BOOTY! lol Thanks Daisy! You're ALOT OF HELP! AND MOTIVATION!

 

[jenscats5]

1) Awesome job!!
2) I agree with DG -- you've only been following this for 2 weeks, give it more time then change it up. I know -- it's hard to be patient!

 

[navywife23]

Here is another quick question. Right now, I'm doing hiit, by running on the treadmil...Do you think that on the days I do my cardio I could just do an aerobic video..like taebo...instead of running..or just stick to running? I would run in the am, but considering that my gym doesnt open until 5a..and i don't have a tread @ home...and I usually get to work @ 5.30a...So, I kinda just wanna keep things mixed up to keep myself from getting bored or burnt out on 1 type of cardio exercise. I also have the slim in 6 program...It's got aerobics..and I do have a heart rate monitor so I know when I'm in my hiit zone!

Let me know your imput, pretty please..w/ SPLENDA ON TOP!

HAVE A GREAT DAY!!

OH, lol..i wore a pair of white low ride capri's...and i can tell I have tightened up a bit or somthing..cause they look way better!!!!

yaaaay!

 

[jenscats5]

Here is another quick question. Right now, I'm doing hiit, by running on the treadmil...Do you think that on the days I do my cardio I could just do an aerobic video..like taebo...instead of running..or just stick to running? I would run in the am, but considering that my gym doesnt open until 5a..and i don't have a tread @ home...and I usually get to work @ 5.30a...So, I kinda just wanna keep things mixed up to keep myself from getting bored or burnt out on 1 type of cardio exercise. I also have the slim in 6 program...It's got aerobics..and I do have a heart rate monitor so I know when I'm in my hiit zone!

Let me know your imput, pretty please..w/ SPLENDA ON TOP!

HAVE A GREAT DAY!!

OH, lol..i wore a pair of white low ride capri's...and i can tell I have tightened up a bit or somthing..cause they look way better!!!!

yaaaay!

I would definitely say mix it up!! Keeps you from getting bored......As long as you're keeping your heart rate up......I don't see why you should stick with solely running....plus mixing it up keeps your body guessing cuz the body has this habit of getting used to an exercise.....