I Need Help!!

[khead]

Please help me!!I have been working out for about 4 years and, while I'm not skinny, I've never had a problem with my weight. I went to the Dr. the other day for a yearly physical and found out I've gained 12 pounds! I am devastated! I just put together a new rotatation and need to know if it will help me lose this weight!
MON- rotate doing Body Max (sections 1 & 2), Stepping Zone or Extreme Step
TUES- PS BBA
WED- Intense Moves
THURS- PS Legs & Abs
FRI- rest day
SAT- PS CST
SUN- Interval Max
I'm also cutting out junk food (which is my downfall! I have a sweet tooth!) Is this enough cardio or should I be doing more? Any advice would be great!!

 

[SallyL]

relax

Hello,

Yikes!! I can imagine how you must feel but it's not as bad as you think. (really) If you have been working out as you say, you have been building muscle and fat cells are reducing. Since muscle weighs more then fat you will notice a difference on the scale. I know that it is easy to panic when you see such a big difference on the scale especially as hard as you have been working.
I find that I do better when I avoid the scale altogether and pay attention to how my clothes fit. I'm sure that you look great!!

 

[Sabrina]

No Scales

I agree with Sally, don't bother with a scale, I go strictly by how my clothes fit, how I feel etc.
Don't knock yourself out!! You probably look great!

 

[Joanna]

Yes, but scales keep me honest...

I stopped using the scales about six or seven years ago, with the same idea that they were more hinderance than help and that my clothes were a better judge. Even though I kept exercising, somehow I gained 20lbs over that period! Last year (after a Dr. appt) I decided, like you, to change my eating and exercise habits. I had to force myself to weigh in at least once a week to measure progress. Perhaps you could stop weighing for a while, then promise yourself you'd only weigh once a week (1lb. a week is the best way to lose). I find that weighing on a rest day is the best - so that I am not too discouraged to exercise

!

Hang in there, you are not alone.

Joanna

 

[khead]

Thanks!

Thanks everybody, you're making me feel much better! I know I shouldn't pay attention to the scale, and that muscle weighs more, but to see a bigger number than you were expecting is not fun!!
I'm going to go by how my clothes fit, but until I'm feeling better I think I'll follow Joanna's advice and weigh myself once a week. Hopefully, with the help of Cathe's tapes these 12 pounds will be gone soon! However, I still have one question, do you think I'm doing enough cardio or should I be doing more?

 

[honeybunch]

We're here to help!!!

May I suggest that you try some crosstraining! Your cardio is all step, and you may find some benefit from doing other cardio activities, along with your stepping, like walking or running, riding an indoor or outdoor bike, or using a cross country ski machine. You could also consider kickboxing.

Just a suggestion! I started to do it, and it's made a difference! Good luck!

 

[srmohler]

Use waist measurement instead of scale

Hi,

I've have found that my waist measurement gives me a good idea if I'm gaining too much fat. If you gain muscle easily, you shouldn't use the scale. Measure your waist once a week, or so, and if it stays the same, then you are OK. (Unless, of course, you want it smaller!).

If you want your waist to be smaller, I'd add more cardio. You could do 4 days of cardio (2 step, 1 hi/lo and 1 kickboxing). Add one day of MIS and another day of total body weights, such as FIRM or Sections 2 and 3 of Body Max. Don't concentrate on weights for 3 days every week, because that doesn't allow enough cardio time. I've read that for women to lose fat, they need to do at least 4 cardio sessions of at least 45 minutes each week. If you are just maintaining, you could do less. Make sure you mix up the types of cardio, as well.

Sandi M.

 

[Lydia L]

crosstrain

<center><font size="1" color="#ff0000">LAST EDITED ON Mar-28-00 AT 09:24AM (EST)</font></center>

Hi Khead... try mixing it up some more... crosstrainig with hi/lo, kickboxing or something else... I've read that this helps your body to think it's working harder-- when you really don't have to... doing different activities makes your body work harder just by doing them... also add one more cardio session... to your routine.. like after one of the PS Upper bodies tapes.... doing cardio after weight training taps into your fat stores more readily...


Try working in your zone as much as possible... perhaps going for 75%-80 % mhr... might bring about better results... I noticed you're doing 2 interval training tapes plus BodyMax which are mighty intense.... you might want to include other tapes for varied intensities... and of course crosstrain.

If you find that your not losing fat like you like then increase cardio to 5 days... and reduce the strength training sessions...

Eating better will surely get rid some of that fat... who needs junk food anyway.

Good luck.

Lydia L

Ps.. I found doing 3 days of cardio wasn't sufficient for me to lose fat... 4-5 days is better...