View Single Post
Old 12-02-2010, 04:48 PM   #4 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
Default

Welcome Ashley. It sounds like you are living healthy already but just can't get to where you really want to be. I have two suggestions.

1. You said you work out, so if you are not already start weight lifting. By this I mean lifting heavy (5-6 reps to failure) with free weights. Make compound movements like squats and deadlifts the focus of your workouts. (Make sure you understand the proper mechanics of any exercise and your own limitations before you begin.)
Here is the reasoning: The more muscle you have the more calories you burn even when at rest thus increasing your metabolism. When maintaining a calorie deficit (dieting) your body uses the resources available to make up the deficit. While it is true that fat is burned this way your body will also catabolize muscle at the same time. A study I read found that up to 75% of weight loss could come from lost muscle when participants dieted and did not exercise. This is thought to be our bodies attempt to maintain the level of fat stores in case food intake is reduces even further. If you are building muscle your body is forced to get most of its energy needs from stored fat. Don't worry about getting 'bulky' as women tend to build denser, firmer muscle rather than putting on size. (You just don't have the testosterone to gain that much size.)

2. Make sure you are getting enough protein in your diet. Protein intake should be between .5 and 1.0 grams per pound of LEAN body weight. (For a 130 pound person at 20% body fat they would have a lean body weight of 104 pounds meaning they need 52 to 104 grams of protein a day.) I have read countless times about women who were frustrated in their weight loss attempts until they increased the protein in their diets. Only protein can build muscle. Carbs and fats cannot. Protein is also harder for your body to convert to fat stores than carbohydrates.

I suggest you check out Bodybuilding.com : Female Transformation Of The Week for more information and inspiration.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
rpmcduff is offline   Reply With Quote