I'm taking weight loss and exercise advice questions!

MOST HELPFUL POSTS

Laura - posted on 04/17/2010

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Anne Marie and Dana:

The tummy area is always an issue after having a baby mostly bc your core muscles aren't really used during the pregnancy. Luckily, muscle is like memory-foam. Once you start exercising again, some of the muscle you had before will come back pretty quickly!

HOWEVER, there is noooo amount of situps or crunches that will get rid of belly fat. Cardio, healthy eating, and weight lifting (for every muscle) all go hand-in-hand. Cardio burns calories, which burns fat. The more muscle mass you have, the higher your metabolism - and that doesn't mean bulky muscle, LEAN muscle mass. Women aren't built to put on large muscles like men, so don't worry about that.

So, you can have a 6-pack by doing 400 crunches a day, but if you still have a couple inches of body fat over that 6-pack, you'll never see it!

Start off with cardio everyday, at least 20 minutes. The most fat-burning cardio is HIIT (high intensity interval training) - HIIT is this: 1 minute intensity, 30 sec rest. An example could be something like this: 1 minute sprint, 30 sec jog. Doing this for 20 minutes can be difficult, but the constant "stop and go" will shock your body and force it to react. 20 min of HIIT can burn more calories than a moderate 45 minute jog on a treadmill. Your body adapts very quickly to an environment, so shocking it makes it burn more calories bc its having to keep up with you!

Same thing with muscles, doing crunches every day just won't cut it. You need to work every muscle.

But since you two are wanting to focus on abs, some of MY favorite ab workouts are 1) decline situps 2) leg raises 3) exercise ball crunches 4) vertical medicine ball situps. I also recommend doing lots of workouts on a bosu ball - by standing on the flat side, it causes you to balance constantly, which works the core, which tada!! works those abs!

If you're not sure about any of these exercises/terms, feel free to message me and i can go more into detail :)

Laura - posted on 04/17/2010

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How much time is "short"? If you're talking about 30 minutes, that's PLENTY of time to get a little workout in! Most of my weight lifting takes about 30 minutes or less, and if you go fast its better bc you're burning more calories.

I would recommend alternating cardio one day with weight lifting the next if 30 minutes or less is all you have. Each "cardio day", do a different form of cardio (jogging, biking, eliptical, etc.). Each "weight lifting day", train a different muscle. So, an example would be like this:

Monday: Biceps/Triceps

Tuesday: Outdoor track sprint

Wed.: Legs- Quads, Hamstrings, Calves, Glutes

Thursday: Indoor cycling/Spin class

Friday: Back/Chest

Saturday: Swimming/Eliptical

Sunday: Break

You should train abs and calves everyday or at least every cardio day. Abs and calves are muscles that CAN be trained daily - every other muscle needs time to recover. And remember, when weight training, your muscles are literally being torn, so it's important to repair them after a workout by taking in protein no more than 30 minutes after a workout. The best way to do this is by liquid protein (protein shakes), the body will digest it quickly and will help with muscle soreness. My fave is Syntha-6 chocolate Protein Powder, but you can play around and find the ones you like best. ALSO, make SURE it's whey protein. Check the ingredients. Don't buy anything with "Soy Protein Isolate" - it's a cheaper ingredient and doesn't work nearly as well!!

Eat well, 3 meals with 3 small snacks in between - make a journal and count calories, it'll help keep you on track!!

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Kaija - posted on 01/24/2016

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I had a c-section and was embarrassed about my weight-loss program. I was unable to move for 6 weeks and gained lots of weight (I was 35 pounds overweight). A friend suggested some organic tea. I decided to start mummy magic weight-loss tea and got my body shape back after losing 34 pounds within one and half months. I breastfed my baby.

Kristin - posted on 11/20/2013

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Hey Ladies!

Are you looking to get healthy, lose weight, improve your energy? Sounds great, right?

Let me tell you a little background on how I got here. My husband and I started the program in May of 2013. We were truly shocked at how easy this was and amazed by our results! I lost 20lbs in two months, and he lost 40lbs in 3.5 months.

If the pounds weren't enough to make me thrilled, loosing 4 inches in my butt and hips had me ecstatic! haha. The best part is we haven't gained it back. Our view on food is different and we are more active.

It was so incredibly easy to keep on board with the program. There is less than 5 min. prep time for the food, some are just open and go! I loved that I could toss a snack in my purse and not rely on finding a "healthy choice" on the go. Not to mention, cooking once a day was a nice break.

Well, one thing leads to another and I decided to be a health coach through Take Shape For Life after I did the program. I want to help others create a healthy lifestyle that is sustainable. I've included my website in case you want to reference it at a later time.

You can see all of the meal options, read more about what this program is and what it entails at the website below. Stop by my facebook page and feel free to email me any questions. I am completely honest and open and want to help you reach your goals.

Thanks, Kristin

www.kristin-kittle.tsfl.com
https://www.facebook.com/kristin.kittle.tsfl

Toni - posted on 04/19/2010

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I lost twenty pounds by swimming laps twice a week, cutting down on bread and cheese and just stopped eating a meal when I started to feel full....

Nikki - posted on 04/19/2010

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I've had a c-section and have the little pooch from it. I would love to know a way to work on getting rid of that?

Marian - posted on 04/19/2010

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get other people involved and try not to eat big meals.. Definitely do not skip meals. Compliment a gym membership with daily walks 30 minutes should do it.(or at least 4 times a week) Mix it up with some pilates 2 x a week. just 20 minute sessions so you don't get too sick of it. Be kind to yourself. weight loss tastes heaps better than any chocolate. Don't forget to do lots of nice things for yourself. Have a facial or do your nails once a week.or something else that you love to do.

Lisa - posted on 04/18/2010

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Also, can't afford to go to the gym or buy a weight set. What would you suggest I could do for weight training.

Lisa - posted on 04/18/2010

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Have started exercising again 1 year after having my daughter. Cardio is going fine but want to know how long a day is good to get those abs tightened up again.

Kimberly - posted on 04/18/2010

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I think diet is the best place to start! Eliminate simple carbs--No white bread, pasta, rice, sweets... It's hard at first, but I really don't even think about it anymore. stick with chicken, fish and turkey--there are some excellent recipes out there! I love my Healthy Cooking magazine! I just think that controlling what we eat is the easiest way in our busy lives to control weight, and if you find time to exercise--all the better! :)

Angela - posted on 04/18/2010

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I have a 4 year old, a 2 year old, and an almost 10 month old, I work second shift and REALLY don't have any time for anything at all. I'm high risk for diabetes and really need to lose a lot of weight (probably 20 pounds would be best)...any recommendations for me???

Laurie - posted on 04/18/2010

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Cut out the carbs . . brisk mile walk daily and if you are under a lot of stress . . that alos helps . . LOL . . you will loose weight when you are under stress . . I lost 14 pounds when I lost my job last year !

Varsha - posted on 04/18/2010

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plz i m excercising 4m past 2 months without any results i hav big upper body and my body is in the shape of a square plz help and hav a flat feet so can just run on a high speed on the treadmill plzzzzzzzzzz help

Laura - posted on 04/17/2010

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Elizabeth:

Are you seeing, or have you seen, a physical therapist? If not, you should. And if you have, they should explain to you your limits and can let you know what exercises you can do.

If you can't run, you should find a pool, heated for winter. Swimming is great for calorie burning, works every muscle in your body, and is easy on your joints. I'm not sure what your elbow injury is, but if your doctor okays it, you should still lift LIGHT weights. There are some brands of exercise equipment with two handle positions, one for people with elbow and shoulder injuries, ask someone at your gym if their equipment has it! If not, you should ask your doctor if light weight training would be okay - even if you're curling 2.5 lb dumbbells, it would be better than nothing. But please, ASK your doctor first!



Tara: Congrats on the weight loss! I've never used the Tower 200 personally, but I've seen it. If you can elaborate on what you're currently doing for cardio, i may be able to help you more. But let me go ahead and explain something. Your body adapts very quickly to whatever it's thrown into, so if you're jogging the same amount everyday, or doing the same strengthening program everyday, your body problem has adapted to it. You need to shock it by doing something more extreme, shake up your normal workout routine and do something completely different. I don't recommend many diet supplements - what are you taking? Give me some more information, and I may be able to help more :)

Jo - posted on 04/17/2010

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No, no, not exactly, there are alot of foods that are low glycemic index. Greek yogurt, apples, berries, almond milk, alot of nuts, oranges, peaches, grapes, most vegetables, some pastas, and some rice, milk, butter etc. But Amy you have a very unique set of circumstances, and you should probably see a bariatric physician who can monitor all your efforts and protect you from hurting yourself but also equip you for success according to what you need for your health.
I am on a low glycemic index diet because I am insulin resistent- I am also old (45). I have to really watch my calories if I want to lose weight, but many people can consume more calories to avert hunger, if they keep them relatively low fat, on a low glycemic index diet; and still lose weight. The thing many of us need to avoid is high fructose corn syrup and sugar additives in our food as well as highly processed starches or white flour products.
Here is what works for me:
Breakfast: plain greek 0% yogurt with apple or orange cut up and nuts- almonds or pecans, or walnuts- I usually have raw nuts.
Lunch: salad with grilled fish or meat, I put dressing on my salads but it would be better to use those salad sprays.
Dinner: Again a grilled meat or fish and some cooked vegetables- no potatoes, and fruit for dessert. Sometimes I have the yogurt, fruit and nut thing again if I am really wanting dessert-(which is all the time for me!;0)
The theory is that when you cut the sugars way out, your craving for them diminishes and your body adjusts to what you need, you have a better sense of when you are getting satiated. (Now I am still trying to break my addiction to Crystal light lemonade and microwave popcorn- so I have a way to go, but I know this is a much more balanced way to eat for my body type and my problems.) I hope this gives you some options- I think if you get totally away from the grain based carbs and move to the lower carb plant based- fruit and vegs you might be able to compensate for not being able to get the filling benefits of the proteins. Your situation sounds very, very difficult to me- so take it easy on yourself, and be real patient- you will find the best path for you!

Iridescent - posted on 04/17/2010

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It needs to be a little more specific than "Low glycemic index" as that = high protein. What foods, specifically?

Iridescent - posted on 04/17/2010

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I have some intricate questions. First, a little background. I am a symptomatic carrier of OTC Deficiency. If I eat too much protein, I become violently ill. "Too much" is defined as >25g/day for me. But I still get hungry, so although I am at a point where I am at a stable weight, I have not actually lost any more (or gained any) in about a year. So what's a good filler that isn't high in protein or calories?



I've had 3 C-sections and a thyroidectomy. I went from having hyperthyroidism to hypothyroidism/low normal. It's the closest we can get to a balance as my body's needs seem to cycle. This is contributing to my weight problem, and also to my abdominal wall not being very strong at all. My first C-Section was a big botch job and required a lot of repair work, and it'll never quite be normal but I'm certain I could get at least some semblance of a waist back.



Due to multiple ear infections (continuing still now) and skull fractures, I have very poor balance and fall a LOT. Still, as an adult, on a nearly daily basis. I've been to a chiropractor and he aligned the atlas with my skull correctly for the first time since I was 18 months old, and that helped, but it's an ongoing issue regardless. So I have difficulty with even walking, although I walk a lot, and things like wii fit seem out of my capability level. I tried yoga and was constantly falling. I also have asthma (more a problem in the late summer/fall) and fibromyalgia (major problem in cold as it tears muscles). I've never been able to run and was advised against high impact exercises. I also have tacchycardia, with a resting heart rate typically between 120-130 but occasionally over 160, and was hospitalized when it was over 180 (yes, resting), so specific cardio exercises are not appropriate.



I've started pilates the last couple months, not consistently but trying. It's going well! What other exercise options do I have to get rid of the belly fat and drop some weight? I need to lose about 40 pounds to be at the healthiest weight I've been. The food issue is by far my biggest.

Tara - posted on 04/17/2010

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I have a 19 month old and an 8 month old. I've been trying so hard to lose my baby belly and love handles, and I also want to tone up the rest of my body. It's not bad, and I've lost 10 pounds on my own, but I can't seem to shed these last 10 to 15 pounds! I have the Tower 200 and I work out everyday twice a day for atleast a half hour. I do cardio work outs and muscle strengthening work outs, but I cannot get rid of the rest of my belly and love handles! I've started to take weight loss pills, because I can't lose the rest of this weight! Please help! lol I do atleast 500 crunches and 250 leg lifts but this belly won't go away! I've got a slimming belt also, but I don't feel like it's doing that much to help. Any advice? Thanks so much!

Elizabeth - posted on 04/17/2010

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I really really need to lose weight and get back in shape. What would you recommend for someone who cannot run and gets tried really easily? I have holes in the miniscus (spelling) of one of my knees as well as arthritis in it. I also have an elbow injury so I can't really lift any weights. Any help/advise would be greatly appreciated.

Laura - posted on 04/17/2010

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Amber:

2 miles is a great place to start! Run consistently and increase your mileage gradually, and you'll be surprised how quickly you progress.

Please read my previous post, it has a lot of info for abs. As for your arms and "touching thighs", don't believe the myth that weight lifting will make you bulky. Women's bodies just weren't made that way. We have very low levels of testosterone, which is why we retain more fat than men and have a harder time putting on muscle.

You'd be surprised how difficult it is for men to put on muscle mass naturally, so you have nothing to worry about when it comes to getting bulky!

Hopefully you have a gym, but if not, a lot of these exercises you can do at home.

For arms (biceps and triceps) I like to superset my workouts. A superset is doing two alternate exercises. This is my personal bi/tri workout, feel free to add or change as you feel necessary:

3 sets, each with increased weight (1st set: 15 reps, 2nd: 10-12 reps, 3rd: 8 reps) If you can do more than 8 reps on your 3rd set, you know you can increase the weight:

1) DB [dumbbell] curls

DB overhead tricep extensions

2) Cable curls

Cable press downs

3) Machine curls

Machine press downs

4) DB hammer curls

Skull crushers

For legs, you'll work your Quads, Hamstrings, Glutes, Adductors [inner thighs]/Abductors [outer thighs] and Calves primarily. As with legs, I like to superset as well. 3 sets, increased weight with each (same rep pattern as arms)

1) Barbell squats

Lunges

2) Leg extension

Seated leg curls

3) Leg press (*Feet high: glutes/hamstrings *Feet low: quads *Feet wide: inner thighs *Feet close: outer thighs)

Calf raises

4) Adductor machine

Abductor machine

**Wide-feet squats, the adductor machine and wide-feet leg press will work those "touching thighs" the best. If your gym doesn't have an adductor machine, use an exercise ball. Put it between your knees and squeeze - works wonderfully!



If you're not sure how to do these exercises or have any other questions, send me a message and I can explain in more detail, otherwise, keep up the cardio and eat healthy (Diet tip: No sugar or carbs after 3pm EXCEPT in your post workout protein shake. Take in lots of protein in every meal!)

Mary - posted on 04/17/2010

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I use an online calorie monitor where I post every single thing that passes my lips. It is totally eye opening to see what Im eating and definitely a helpful reminder to stop! And yes, it does work Ive lost 15lbs.

Amber - posted on 04/17/2010

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Oh, and another thing...my thighs...my thighs have NEVER touched and they are now, I thought running would help, but I'm not 100% sure...

Amber - posted on 04/17/2010

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There are 2 things that I can NOT stand about my post-pregnancy body...My flabby stomach and for some reason I feel like my upper arms have gotten so much bigger than they used to be. I used to be pretty athletic, I ran track most of my school years, so I've been trying to get back to that but I find I can hardly run 2 miles without feeling completely drained. And I have NO idea how to work out my arms because I'm afraid that instead of getting smaller, I'll just build muscle mass and they'll get bigger...what can I do?!?

Dana - posted on 04/17/2010

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Yes, I wouldn't mind knowing how to get rid of this extra flab on my stomach. I always had a flat stomach before and would like to get close to it again. I'm 5'4 and weigh 122 lbs so, it's just the mid section that needs some work done.

Anne Marie - posted on 04/17/2010

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i have two little girls of two yrs and six months, im breastfreeding and have lost most of my pregnancy weight but really cant get rid of my tummy, will sit ups really help to lose it, how many daily???
thank you!!!

Leanne - posted on 04/17/2010

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Walk...walk every day, as much as you can. Work up to as many miles as you can stand without hurting yourself or making yourself uncomfortable. Enjoy it too.
I got Breast Cancer 5 years ago, and they told me it had spread to my liver and ... bla, bla, bla...but I was not going to have it, so I started walking my dog every day until pretty soon I was walking him 2.5 miles in the morning and 2.5 miles at night. I felt great! Sure enough, six month later I had lost 60lbs without even trying, and I was still alive...regardless of what the doctors said!
Good luck!
And God Bless!
Leanne Willcuts

Chezronda - posted on 04/17/2010

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oh! ;-) that's great then. I do have a question then. what would you reccomend for the mommies short on time?

Laura - posted on 04/17/2010

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Actually, Chezronda, I'm a personal trainer. I started this thread for mommies who are needing advice, lol~ guess I should've been a little more clear. But if you have any questions, I'd love to help :)

Chezronda - posted on 04/17/2010

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a gym membership, and alot of cardio!! I need to work on this myself! I wish you luck in the weightloss battle! (oh, and drink plenty of water)

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