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My daily losing fat routine,good or bad?
Basic Info:Age:17
Gender:Female
Height:5' 0" (155cm)
Weight: 50kg (110lbs)
When i was 17 years old, i started to go to the gym and workout for an hour 3 times a week. I think I gained alot of strength, start lifting from 2lbs weight to 50kg(110lbs) and I felt really good waking up each morning bursting with energy.
Since I was young and more interested to hang out with friends plus i became addicted to computer games. I never set foot to gym or work out for 7 years!
The result?
Age:24
Weight:80kg (176lbs)
Height:5' 0" (155cm)
My appearance and weight alarmed me so i started to starve myself to death. I only eat 1 heavy meal per day and a very little water. As a result I lose 13kg(28.6lbs) but since I noticed that I can't even walk for longer time and I know that losing weight through starving myself is not healthy. I start reading websites about losing fat while staying healthy. So what i did was to work out again but i felt that i'm not doing it right.
work out:3hrs straight 6 days a week(Sunday is my rest day) 10mins warm up, 1hr and 30mins cardio,1 hr and 10mins weight lifting,10mins cool down (circuit training)
sleep:7-9hrs
mealtime: i don't eat breakfast because it makes my stomach upset so i eat every 1pm and 6pm only(lunch & dinner), i only drink water (3Liters a day)
meal:alot of vegetables,some meat,no fruit
Measurement BEFORE the said routine:
Weight: 136.5lbs(61.9kg) (normal:43.3-58.9kg)
Fat Index: 33.9% (normal: 17-24%)
Fat Mass: 46.1 lb (20.9kg) (normal: 8.4-12.9kg/18.5-28.4 lb)
Free Fat Mass: 90.4 lb (41kg)
BMI: 26.5kg/m3 (normal:18.5-24.9)
Measurement AFTER the said routine:
Duration: 12days
Weight: 133.4 lbs(60.5kg) (normal:43.3-58.9kg)
Fat Index: 29.7% (normal: 17-24%)
Fat Mass: 39.5 lb (17.9kg) (normal: 8.4-12.9kg/18.5-28.4 lb)
Free Fat Mass: 93.9 lb (42.6kg)
BMI: 25.9 kg/m3 (normal:18.5-24.9)
Well, i was happy that I lose weight and body fat but what makes me confused was when i changed my routine. My stats became like this 3 days after the above result.
Weight: 129.4 lbs(58.7kg) (normal:43.3-58.9kg)
Fat Index: 32.4% (normal: 17-24%)
Fat Mass: 41.9 lb (19kg) (normal: 8.4-12.9kg/18.5-28.4 lb)
Free Fat Mass: 87.5 lb (39.7kg)
BMI: 25.1 kg/m3 (normal:18.5-24.9)
I lose 1.8 kg in just a matter of 3 days which is not healthy since you can only lose maximum of 1kg per week. Although my weight and BMI decreased, my fat index and fat mass went up. Does it mean i'm not burning fat but instead muscles? Since my Free Fat Mass stat went down from 42.6kg to 39.7kg, losing 2.9kg.
The changes i did was:
-add a daily morning walk for an hour(6-7am)
-breakfast: egg(boiled),fruit,whole milk (1 cup)i usually don't eat breakfast before.
I drink 2 cups of milk/day, my usual 1 and 1/2 cups of rice/ day before become 1/2 cup,3 pieces of fruits,still lots of vegetables and some meat (usually beef) and alot of water.
-mealtime:7am-10am-1pm-6pm-10pm
-work out time: 4pm-6pm
-work out routine: 10mins warm up, 30mins cardio, 1 hr and 10mins weight lifting, 10 mins cool down (circuit training)
-sleep:6-8hrs
I started to feel fatigue,soreness of my thigh,calves,and shoulders,lack of energy except when it's time to work out,one time i also felt headache and dizziness.
I know i'm working out so much so i was planning to do the routine below. Please tell me if my plan is right this time.
Since I read about HIIT(High intensity interval training) i was planning to try that one.
My Planned Daily Routine:
6am-warm up,walking with my dog for an hour
7am-breakfast (egg,milk,fruit)
10am-snack (fruit)
1pm-lunch(1/4 cup rice,meat,vegetable)
4pm-milk
5pm-work out
6pm-milk
7pm-dinner(1/2 cup rice,meat,vegetable)
10pm-ZZZZZZZZZZ
My Planned Daily Work Out Routine:
MONDAY-Stationary Bicycling(30mins)HIIT applied
TUESDAY-1hr walk
WEDNESDAY-Weight Lifting(30mins)HIIT applied
THURSDAY-1hr walk
FRIDAY-Circuit Training+HIIT
5mins-warm up
15mins-Stationary Bicycling
20mins-weight lifting
5mins-cool down
SATURDAY-1 hr walk
SUNDAY-rest/massage
by Diwani Azur
Posted December 10, 2010 at 11:13 AM
5 Posts
Follow - Email me when people reply
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Sujeetha Dietician wrotePosted December 11, 2010 at 4:22 AM
Hi Diwani ,
It is great to see ur effort for ur health. Right now what u doing is very good . I can tell u a some health tips for u , Drink warm water with lemon in the empty stomach & in the nite also. Instead of taking only milk in the evening add green tea because it rich of antioxidant which helps to maintain ur immunity & also helps to fat . Some healthy snack like steamed chana, steamed corn , steamed groundnut , popcorn without butter, fiber biscuit , brown bread, soups, veg juices, sprouts like this you can include in your diet .. keep a habit of drinking warm water after every meal.Very important thing avoid non-veg & rice in the nite because normally after dinner you will not have any physical activity so better to have lite dinner like more veggies, any healthy breakfast items & egg. -
Sujeetha Dietician wrotePosted December 13, 2010 at 12:53 AM
hi
Warm water with lemon has many health benefits like it helps to cleans ur toxins from ur body which helps to weight loss. Lemon can help relieve many digestive prob like nausea, heartburn, constipation and parasites. By adding vitamin C in your diet , this will help you to absorption of iron from the foods(which helps to reduce anemia).
For anemia u can include more Iron rich food like dates (2 no every day),green leafy vegetables like methi leaves , drum stick leaves , spinach,breakfast cereals , eggs, cheese & milk whole grains , wheat germs, avocados , melons , jaggery(small qty), nuts like almond , walnuts. Vitamin C rich foods like orange , sweet lime , lemon, tomato , amla etc. which is helpful for absorption of iron from the food . -
Bhavini Lad wrotePosted December 14, 2010 at 1:02 AM
Hi,
It is a great dedication towards your goal. Our body gets used to the same workout pattern if its been repeated more than one month or so .So it stops giving results as it will give in starting. So to modify the exercises pattern ,we can make a change either in repetition, frequency, or type of exercises. This type of exercises will help you to achieve your goal. -
Diwani Azur wrotePosted December 16, 2010 at 7:56 PM
Thank you for your kind answers. I just recently inflicted myself an injury,hahaha! I tried to lift weight that 3x heavier than what i usually lift,thinking that it would be good for me since my arms are already getting used to the weight i've been lifting for 3 weeks. When i woke next morning, i'm sore all over which i think is good but the problem is whenever i tried to crutch my left arm i feel stabbing pain at the back of my elbow. I think I won't be lifting any for few weeks so instead of just waiting for it to heal, I'm jogging for an hour first thing in the morning and walking for an hour in the afternoon. Can anyone help me to do some alternative workout? Hope I won't injure my legs next..T.T
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Bhavini Lad wrotePosted March 16, 2011 at 6:31 AM
Hi Diwani,
The soreness is very much normal for some days of your new workout. But you should not lift 3x heavier weights as it would burst your muscles. If you want to change your workout in weights then dont change the workout ,rather do the same exercises but increase weight by 5 kgs extra than you used to do earlier. Ideal weight lifting shold be done with weight sufficient to exhaust your muscle at the end of last count. But that dosent mean that you load it with too much of weight.
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