Need diet & exercise advice.

the_devil_made_me_do_it

SInce Augusr last year I have been exercising & watching what I eat. Have lost 2 & a half stone during this time.

I use the local council gym but there is noone there who you can ask for advice.

My weight loss keeps stalling & I think it's because I'm completely out of ideas both on the diet front & the exercise front too.

So, I'm looking for genuine, non judgemental ides to help me make the most of diet & exercise routines.

custardy

the_devil_made_me_do_it wrote: »

SInce Augusr last year I have been exercising & watching what I eat. Have lost 2 & a half stone during this time.

I use the local council gym but there is noone there who you can ask for advice.

My weight loss keeps stalling & I think it's because I'm completely out of ideas both on the diet front & the exercise front too.

So, I'm looking for genuine, non judgemental ides to help me make the most of diet & exercise routines.

Diet smiet
You are losing weight,so what ideas do you need?
There are millions of recipes etc online
however,have you tried uping your calories for a week? if you are dieting hard then the body may need a calorie boost to get it cutting again

As for exercise. what are you doing now?

the_devil_made_me_do_it

I'm not dieting hard, just trying to limit my processed food intake & making sure I eat plenty of fruit and veg. I am a veggie, so that part is relatively easy. Although, I do know I am not getting enough protein, so have deceided to include a protein shake into my diet.

As for exercise..for the last month or so, I have been doing high intensity on the elliptical machine, 2500 meters on the rowing machine & a variety of free weights. I do the high intensity once a week & the other two days, I do more of an endurance session on the elliptical machine, upping the resistance every 10 mins. Also doing the rowing as stated & resistance training.

Problem is, my weight loss has pretty much come to a grinding halt & has been this way for a couple of weeks now. I could do with changing my exercise routine & changing the resistance training. Just haven't got a clue what routines are out there. I wouldn't say I'm a beginner, however, I wouldn't say I'm advanced either. I've just lost my way abit.

heartbreak_star

the_devil_made_me_do_it wrote: »

a variety of free weights.

Could you elaborate a bit for me please? Exercises, weight, reps?

HBS x

the_devil_made_me_do_it

Exercise: day 1: 10 min warm up. The 10 min high intensity (30 secs full pelt, then 60 secs moderate to low).

Rowing machine: was doing 2000m @ the highest level, but upped it to 2500m. Usually takes me 10 mins.

Weights: 2 x 12 lateral raises using 4kg dumbells
2 x 12 over head shoulder press using 4kg dumbells
2 x 12 bicep curls using 4kg dumbells
2 x 12 tricep kickbacks 4kg dumbells.

Day 2: 20 mins elliptical machine, upping the resistance every 10 mins.

Rowing machine as above

Weights as above.

Day 3: as above.

I also do quite a few ab crunchers too after the cardio & weights.

I think that pretty mcuh covers it without waffling on lol.

the_devil_made_me_do_it

My diet is a bit all over too. Although I've never been a particular diet so to speak, I've even lost focus on that aswell.

I so like the council gym as I have gotten to know the few people who use it when I go. However, it really lacks someone to ask for advice.

heartbreak_star

I'm no personal trainer, but IMO your weights are far too light and your sets too big. Try 4 sets of 4 reps with 6kg dumbbells, 1 min in between sets, and add barbell squats and deadlifts (get someone to show you correct form!).

Try losing the crunches and doing planks instead.

Good work on the rowing. Can/do you swim? Might be good to mix your cardio up a bit more I also recently discovered kettlebell work and find that to be a good balance of weights and cardio.

Good luck!

HBS x

the_devil_made_me_do_it

Ah..I will try lifiting slightly higher weights/shorter reps as you suggest. I'm a female & I'm not a petite framed person, so don't want to go too mad with the weights lol.

Can't do deadlifts as there isn't the equipment in the gym.

Also, I ain't a fan of swimming. If I had my own pool, I'd probably never be out of it, but the thought of using a public swimming pool ewww.

Never thought about using a kettlebell. Will have to investigate that as an option. I don't know what exercises can be done with a kettlebell. However, if it is a good balance between cardio and weights, it could definately feature in my routine.

Tiggy_Wiggy

When I had my induction at my local gym, I was told that 15 to 20 reps for 3 or 4 sets was what I should be working too. So you are definitely not doing enough reps, and 4kgs weights are quite light.

Have a look at this site, https://www.sparkpeople.com, it was recommended on another thread , and it's given me some really good ideas.

the_devil_made_me_do_it

4kg weights may be light, however, there is no good putting your back out lifiting weights that are too heavy for you. I was of the thought that it's quality over quantity.

custardy

the_devil_made_me_do_it wrote: »

4kg weights may be light, however, there is no good putting your back out lifiting weights that are too heavy for you. I was of the thought that it's quality over quantity.

but you have plateaued by your own admission.
You dont need to go super heavy,and you will know if its too heavy yourself

KBs are a favourite of mine
You really want to research and if possible get some guidance on them
There's good and very bad on you tube
I'll dig up some links later