it is such a minor change that makes all the difference.
typically, i load up at least half of my plate with veggies (often in the form of a salad), and by eating it first, i’m usually full by the time i get to my carbs/protein.
this ensures portion control for me, but an added benefit (and it’s just a psychological thing for me) is that the last taste in my mouth is usually something more delicious than veggies.
don’t get me wrong, i LOVE my vegetables. however, having steak as the lingering flavor after dinner, rather than spinach… there ain’t nothin’ wrong with that. :)
it doesn’t help with your health journey at all. in fact, it does nothing for you.
I love your blog! :) My fitspo blog is mejust28poundslighter :) I love all healthy tips!!! Thanks for sharing with us xx
thank you very much, chloe! i’m happy to share what little i know. :)
1) Not good/healthy haha. But now that I have a job I should be able to afford to eat healthier. 2) I used to run about a mile as a warm-up and then get on with my workouts. Not much a fan of running, and long-distance just bores me to death. Recently, I haven't done any, which I know is a problem. Cardio is still pretty decent though. 3) A lot of various push-ups and sit-ups: usually somewhere around 100+ push-ups with a set consisting of 10/10/10 of one kind of push-up and then I do (part two)
a different push-up with the same reps. Same with the sit-ups. Usually this lasts me around 15-20 minutes with a 30 second to a minute break between each set.
yikes! sorry that it took so long to reply, nick. i’ve been trying to catch up with private questions that people have been asking, causing me to be pretty MIA with updates and “public” Qs.
anyways, after reading your answer to my first question, your diet is definitely the problem that needs to be addressed. that wide range of weight fluctuation kinda proves how much diet is a factor in your weight.
and i know you said that you’re not interested in losing weight, but if you want to “lose some of the leftover fat,” you may have to— at least in terms of dropping some of that fat mass.
still, based off of your height-to-weight proportion, i’d say that you’re at a weight in which stubborn fat (that is, the last layer of belly fat that is such a challenge to lose) is what you have to target.
so the first thing that i’d suggest is to really take a look at what you’re eating (count your calories for at least three days to gain a perspective on your diet). then it’ll be time to make some changes.
regarding your cardio, i wholeheartedly believe that it’s necessary to get rid of fat. if long distance bores you to death, then i’d like to introduce you to HIIT (high intensity interval training)— which is actually better than regular old long distance.
…the subcutaneous fat loss was ninefold greater in the HIIT program than in the traditional long slow distance cardio program.
and finally, i’m not too sure about just doing push-ups and sit-ups. i mean, it’s still a workout, don’t get me wrong. but i always suggest a little diversity in workouts simply because certain muscle groups need to be isolated. in this regard, i’d recommend doing more than just push-ups and sit-ups (especially because sit-ups can be bad for your back).
if you could, i’d appreciate a little more detail on these “various push-ups and sit-ups.”
what does that mean? well, your body tries to naturally maintain a certain number/weight on the scale.
and according to some research, vigorous exercise (e.g. a workout regimen prior to a special occasion, like a wedding) followed by periods of inactivity (after the wedding’s over, and you get lazy) can raise your fat levels and put strain on your system.
basically, instead of yo-yo dieting, you’re yo-yo exercising— which is just as bad.
so what should you do? adopt an exercise regimen that you can sustain year-round. allow yourself some rest days, but don’t fall into the habit of sitting on your butt for too long.
I've got a quick question: I'm not interested in losing weight, I'm comfortable where I am and with my size (5'8" and 143-152 lbs depending on the day and how much I ate the day before), but I do want to lose some of the leftover fat I have on me that I haven't been able to get rid of even when I used to work out hard 5-6 days a week. I mainly do bodyweight exercises at a quick pace but I've had little to no results losing the fat. Any advice? You can touch on anything you deem necessary :)
hey there, nick!
before i unleash all that i know, i have a few questions for you.
1) what does your diet look like? how many calories/give me a general idea of what kind of food you eat.
2) do you factor in aerobic exercise into your workouts? if so, how often/how much/how long?
3) describe your “bodyweight” workouts. give me a lil detail about how many sets/reps you do.
thanks in advance! :)
i've been running 2-3 miles 3 times a week for about 6 weeks + weight lifting and i still see no results. i guess i'm in the 'healthy' weight (i'm 5'2'' and 123lbs) but i'm really flabby and i just want to tone. workout suggestions?
hello! well, first off, kudos to you for working out regularly! :)
you’re most likely in the zone where weight loss through exercise alone is difficult. since you didn’t give me any details regarding your diet/nutrition, i can only guess that you’ve been focusing solely on your workouts.
obviously, you are improving health-wise in terms of aerobic capacity and strength, right? you’re definitely toning your muscles underneath the “flab” (though i doubt it’s really that bad— your weight to height ratio is perfectly fine!).
what i’d suggest is to begin looking at your diet and making changes. remember: the most effective way to lose weight is by making adjustments to one’s diet.
you’re probably all toned up underneath but need to make a few small changes with your caloric intake and meal/snack decisions.
keep up the good work with working out, and eat right! good luck.
good health is not something we can buy. however, it can be an extremely valuable savings account.
- anne wilson schaef
follow a diet and exercise regimen that works for you— and don’t gauge your own progress based on others. everyone’s body works differently.
with hard work and consistency, you’ll get to where you want to be.
"no pain, no gain" isn’t always right…
while you should push yourself, understand what it means to go too far.