okay so I'd love for you all to hack my exercise & diet I'm still just starting out Paleo and LC <20g carbs and wanted to get opinions on my routines making sure I'm going in the right direction.
Additional information: I am 21 years old, female, 5'4", fairly fit, but overweight. ~135. When I weighed 115 8months ago I had bf% of 16% and I'm looking to drop back down to that I don't have access to any calipers but im estimating that i'm around 22-25% bf now.
I know each one of us are different, but if you are female somwhere in my range, how long did it take for you to see results either in changing body composition, weight, mental health or all the above?
Also, for just starting out with Paleo, would my exersice be too much? I'm on a training plan with a friend and this is whats prescribed for the next two weeks [each week gets more intense]. Anyways, What kind of exercise do you reccommend being done, especially in the early stages of entering Paleo diet? [i love working out so i really need to do some stuff weekly I think ]
strength training 4x/wk (lift heavy)
HIIT 3x/wk (usualy resistance intervals for 10ish min on bike/elliptical then sprint intervals for 10ish min plus 5 min warmup and cool down)
regular 30 min cardio 2x/wk (running medium intensity, ie 8-9min mile or elliptical)
I also teach dance 2x a week but its little kids so not a WHOLE lot of moving around
Breakfast: 2-3 eggs, 1 tbsp evoo (picking up coconut oil next week. yay!), 2-3 slices bacon, 1/2 c. diced zucchini
Lunch: 6 oz chicken breast with avocado or 4 oz chicken breast, avocado, arugala salad mix, cherry tomatoes, olives, 1 tbsp lemon juice, 1tbsp evoo, 1/2 persian cucumber
Dinner: 4oz 80% tri tip w/ 1 tbsp evoo & bell peppers or 4oz meatballs & arugala salad w/ 1 tbsp evoo
Sorry for the long post. Hack away! I can use allll the help I can get!!
asked byNichole_1 (10)
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on March 10, 2012
at 02:50 AM
1) Make sure you are losing weight for the right reasons.
We are about the same age and height (I'm 20, 5"4), and it took my a while to realize that my body type just doesn't fit into my BMI category. I have told my story before, but essentially I was a varsity rower for a couple years, exercising 14 times a week and my weight never dipped below 130 lbs (it was a struggle for me to make weight, 128 lbs by regulation) because of muscles mass, which always bugged me. Before rowing, I was around 120 lbs, but such a weakling- just little legs and a weak body, a total vegetarian with thin hair and terrible, cracking nails. After rowing, it was weird to see what my body was going to be like- I thought I would hate gaining any weight, and would just look at old pictures of myself and get so upset. I felt pressure from my parents to stay the same fitness level- we are a very fit family, and they thought that by cutting my exercise back to four times a week I was going to become weak and flabby. The combination of the concerns of my parents, pressure from myself, and not being able to properly fit my clothes made me feel terrible about myself, and I was constantly preoccupied with losing weight. That 120 lbs became something I fixated on, and I ended up being treated for bulimia and anxiety. It started off pretty innocent, just wanted to make a specific weight, but it came off the rails very quickly.
I started eating paleo when I was experiencing a lot of digestive upset, and I actually gained weight with paleo, but for some reason, maybe the help I received or maybe just maturing a bit about the whole thing, I really loved the new body paleo gave me even though it weighs more. My breasts are bigger, my hips are fleshier, and I've maintained my little waist while still having a little fat pad (which I always had anyways, even with rowing I had a lower-belly fat pad, lost it one time and my period immediately halted). My mood is better, my skin is radiant, my hair is thick (SOOOOoo much thicker), my nails are strong again, and I just feel so comfortable being this size. Do I qualify as overweight on the BMI scale? Easily. Do I even weight myself to bother charting that stuff anymore? No way. Nobody would ever guess what my BMI is, and that is fine because it isn't important to me or relevant to anyone else. Last time I did my body fat it was 25%, compared to the 18% it was when I was rowing, and I am fine with that now. People don't say it enough- what is overweight for one person can be healthy for another person...what is underweight for one person can be healthy for another person...you should take a step away from the scale on focus on what makes you FEEL good, first and foremost.
on March 10, 2012
at 12:42 AM
My opinion: <---not an expert
If you are going to keep fast at that carb intake, totally ditch the HIIT. Totally. Walk instead. HIIT is sugar burning exercise. If you do not take in some sugars (carbs) to replenish that fuel, you are going to see increasingly elevated cortisol and that will screw your fat loss. Heavy lifting is also highly intensive.
If you are flexible about carbs and really want to do the HIIT/heavy lifts, then take in some glucose (starch) after those workouts. This should blunt the cortisol response. Otherwise, if you want to limit the carbs, lift and walk.
This is based on my experience and opinion. Again, I am not an expert!