Need a maintenance pep talk! Need a new goal

[greenpalm]

Hi there! I just reached my goal about a week and a half ago. I lost 40 pounds and moved my body fat from the "obese" range into the "acceptable" range but I'd really like to be in the "fit" range! The trouble is, that since reaching my goal, I've lost a lot of my will power and drive that got me the weight loss in the first place. I don't really know how to change my diet and excercize plan from a weight loss plan into a weight maintenance plan and I feel sure that I'm probably eating too much! I've read through the responses to similar posts, but would appreciate any advice from the experienced. I never measured or counted calories or carbs or fat grams I just used portion control. This was great for me and it worked, but it is making it hard to know what to change.

Ideally, I'd like to feel a little less restricted with what I can eat, and work out a little less often than I was so I'll have some more time to myself.

My workout was 7 days a week alternating days between either just cardio and both resistance and cardio.

I have Cathe's basic step DVD, and I just bought the combo DVD "Step Blast" and "Step Jump and Pump." but I haven't had a chance to study them to get the moves down yet. Are they a good choice for me for moving up into more muscle toning? I've been doing Tami Lee's "I want that body" series for a while now. The arms and buns are easy now, the abs are still tough for me.

I probably haven't given you enough information, so if you have questions I'll be happy to answer them. What I really need is a pep talk to keep me going so I can adjust my lifestyle slightly from loss to maintenance and not gain the weight back!

Thank you!

 

[clareMc]

What you need is a challenge that goes beyond number of pounds to lose, % bodyfat to drop, etc and start thinking now of learning new skills and routines that are boredom busters and of increasing fitness, i.e. increasing cardiovascular capacity and bodily strength.

I would say you should invest in a series Cathe has produced and make it your goal to conquer all the different routines. That way, you would be acquiring new skills, cross training and also getting into superb shape at the same time.

I would recommend the Intensity series for you. You now have SB and SJP, and that's great. These will both provide you with a mental and fitness challenge, since your brain has to conquer the choreography and the body must conquer the increased demand for strength.

With the Intensity series you will have a variety of cardio and strngth building routines to challenge you and take you to the next level. There is a circuit routine, a cardio intervals routine with the greatest and most motivating music ever, there is a Boot camp circuit routine which will rock your stamina levels, and on the weight training side, which you really should now get into seriously to keep the metabolism spiked and your energy levels humming along, there is a total body weight training routine in addition to the Pyramids. The Pyramids are real favourites here on the forums. There is PUB and PLB, Pyramid upper body and Pyramid lower. They are a curious mix of strength and endurance training for the muscles, but they are never boring.

Just remember as you start weight training with Cathe, you can't expect to start out at the same weight loads Cathe uses! None of us did either! Start with weights that you can handle to complete all the reps making sure the muscle group is fatigued by the end, i.e. you could not complete another rep with good form.

Also, as the weather turns nice, take your fitness outside so that you engage more of your brain and spirit and stop thinking so much about fat loss, etc. You can do any sports you choose, do some biking with friends, head to do some laps at the pool, power walk with your fave tunes playing in your head. Whatever. Just make sure that your activities motivate you, that they are either challenging mentally and allow you to switch off from thinking about life's problems because you need to concentrate on the moves, on breathing, etc, or that they are pure fun.

To begin with, shoot for 5 days a week of exercise, say cardio for 3 days and weight training for 2 days. This would be more than enough for maintenance. If you then feel like increasing the amount, you could do so.

YOu may find that with the increased demands placed upon your body by the INtesnity series, or whichever workouts you choose that take it up another notch, your body may demand more fuel. Certainly, with strength trining this may be so. Try to trust your instincts, your body's natural hunger response. You need to let your body tell you when to eat, and remember to stop when you feel full. It takes about 20 mins from the onset of eating for the body to register fullness, so eat slowly and savour your meals, because you may overeat if you eat fast and then the body's "fullness" trigger kicks in! YOur practice of portion control sounds perfect. Keep it up. You have obviously found the amount of food that your metabolism actuaally needs. You don't have to count calories or fat grams, as you say, just focus on eating a protein serving, a complex carb serving and plenty of fruits and veggies at each meal and the weight balancing should take care of itself. I have always found that my weight and fat distribution does take care of itself when I move my fitness routines into high gear.

Good luck!

Clare

Clare

 

[fitxme]

Awesome response Clare! I have nothing to add...

Marietta
FITXME