Hi, my name is Fleur. At first, sorry for my language,I`m from Germany and my english is not really good.
My problem: Since 10 months I do fitnesstraining from monday till friday in the studio. I do lessons like step aerobic, bodytoning, bodyforming, pilates... . I take off 14 kilogramme. Now it gone nothing ! No more weight and no more muscles! What can I do when I will reduce my fat and want to have a better muscle definition? I´am 181 cm and my weight is 69 kilogramme.
(For those with suggestions: 14 k = 30.8 pounds 181 cm = a hair over 5' 9" 69 k = 151.8 pounds Meshelle)#nosmileys#nosmileys
What is your diet like? Have your body composition tested by a personal trainer to see how much bodyfat percentage you have them also check and see if you've lost muscle Check out your local gym and see if you can hook up with a qualified personal trainer who can give you direction.
first, sorry for my late answer. To your questions:
I had no body composition and I dont know how much my bodyfat is. But I will make a termin with the trainer.
I doesn`t make a special diet. Let me show you what I eat.
In the morning I eat 2 or 3 slices whole-meal bread with ca. 12 gramme butter.
Later, at 10 o`clock I eat fresh fruits like a banana or apple.
At lunch I make rice or noodle with fresh vegetable and fresh salad. I make it without fat, only olive oil. (I dont like fish or meat)
In the afternoon I eat once more fresh fruits.
In the evening, after I have done sport I eat rolled oats with a little bit milk(1,5 % fat) or I eat 2 slices whole-meal bread with a cup of milk.
In the last 8 days I made holiday with my son by my grandma. The only sport I have done was running in the morning. I had no work and a lot of free time and I lost 1,5 kilogramme. Perhaps I make too much sport?
Great, Making an appointment with an experienced & knowledgeable trainer will definitely give you some direction. I'm not sure if you have certified personal trainers in German. Go to a trainer that has great references, so that way you won't waste alot of time.
Also another way which is a little less expensive would be to read everything you can get your hands on about Fitness. Ms. Fitness has some great books on their website under the heading; Ms. Fitness bookshelf. One of my personal favorites is a book called Look Great Nake. It has of information on getting the body you want and great nutrition tips too.
Yes, it is possible to overtrain. \The body does need rest to get the best results. I definitely think you aren't eating enough protein. I know you don't like meat but here are other excellent sources of protein; Cereals and grains - wheat, rye, corn, rice, pasta... Leafy green vegetables, including spinach Legumes - beans, lentils, peas, peanuts Nuts - almonds, walnuts, cashews... Seaweed - kelp, spirulina... Seeds - sesame, sunflower... Soy products - tofu, tempeh, soy milk... Vegetables - Brussel sprouts, potatoes, yuca beans LindaLu
I have one more question. What are you doing when you have a big desire to eat sweets? On some special days I could eat nothing out of chocolate and other sweets. It`s terrible! The problem is when I begin to eat sweets I can`t stop and after I feel terrible.
Your probably craving sweets because you aren't eating enough complex & fibrous carbohydrates. Here is a list of Good Carbohydrates and foods to avoid; Baked potato Sweet potato Yams Squash Pumpkin Steamed brown rice Steamed wild rice Pasta Oatmeal Barley Beans Kidney beans Corn Strawberries Melon Apple Orange Fat-free yogurt Whole-wheat bread High-fiber cereal Rice cake Popcorn Tortilla Whole grains Food to Avoid Sugar White Flour Fried Foods Butter Mayonaise Whole Fat Dairy Product Alcohol Chips Sweets Too much Sodium Soda Pop
Now I have bought the book Look Great Nake. I like it. There are a lot of very good tips. Thank`s for the recommendation.
In the next time my centre by doing training is the workout at the machine`s, because for one week during the aerobic lesson I felt down and one of my ligament(I hope it`s the right word) at the foot is torn. Now I have a leg in plaster! Next week I will get an aircast a special boot, than I can go to the training. No airobic for the next 6 weeks.
Fleur, Sorry to hear about your accident. Hang in there and give yourself plenty of time to heal ,make sure you don't start back to soon.I'm glad you liked the book.Since you can't do cardio for the next 6 weeks or more just focus harder on your eating plan. Diet is 75% of your results