I am a 46 yr old woman who has recently lost 44 pounds, and have been using a Karen Voight video alternating working abs one day, upper body the next for six months. I also have gone from walking to running three miles a day. I can see results, big time, and am happy about that, but though I am now thin and getting firmer, I would like to see my body look more defined and sculpted. I am learning to maintain my weight, but am unsure of my nutritional needs for building more muscle. Can you offer insights on these concerns?
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Hi there! Make sure you are getting enough protein to build your new muscle! You should aim for 1 gram of protein per pound of body weight. Chicken breasts, tuna, salmon, lean beef, etc.. are excellent choices! Also lots of veggies! You can eat whole grain carbs. Some people tend to eat their carbs in the morning and then have no carbs after lunch. It can help with weight loss that way. Sounds like you have done a great job so far!
Thanks Susanz, for the encouragement and the suggestions. That definately gives me something solid to work with. I am not a huge protien person, so that will be hard for me, but I see the need since I am building (or trying to build) muscle. Seeing results has given me the oomph to keep going and I really believe I can be healthier as a result!
First of all you should be very proud of yourself, you're doing great.
After you workout you should eat some carbs and protein.
Beans, eggs. nuts cheeses are another great way to add protein to your diet.
Lowfat yogurt or greek yogurt is also another way of adding protein, sprinkle a tablespoon or two of ground flaxseed in it for extra protein and fiber.
Only use an ounce, or two of nuts and cheeses because of the fat.
Try one egg and two egg whites for some extra protein.
If you're using weights increase your weights, that will build more muscle.
Your muscles get lazy doing the same thing mix things up.
Once a month add something new or if you have alot of exercise videos change them every month and rotate them or buy a new video every month.
Thanks Lucy97. You people know your stuff. Thank you! I SO appreciate your help!
Say, can you recommend a good video to add to my collection? I have a few of Gunner Peterson's videos, and Karen Voight, but not much else.
Theres so many to choose from, it all depends on what you like. Low impact, high impact, working with weights, yoga, pilates, stretching, flexiblity, etc.
I have about eighty in my collection.
Some of my favorites including Karen Voight are
Kathy Smith, Gilad, TammiLee Webb, Lesile Sansone, Cory Everson,Tony Little.
If I know what type of workout you like or may want to try I can give you the names of them.
I appreciate it. I love my Karen Voight, but I have it memorized. I like working with weights to tone my upper body, and I like ab exercises...I have a swiss ball and one 10 lb weight, two five pound weights, and two 2.5 lb weights, my treadmill and a long step bench, which I use as a weight bench. I have never done pilates or yoga.
You sure do have all the right equipment you need to avoid being bored and to challenge yourself.
If you like working your abs you would love Pilates that you use your ab's and core for all the workouts, they can be tough to start off with, but it gets easier. Mari Winsor Pilates are great these you can buy in a set or for abs, buns and thigh, arms, basic, advanced, body.You only use 2 lb weights for arms in these. Also "10 Minute Solution Pilates" is good this has five 10 minute workouts for abs, buns and thighs, flexibility, arms.
Which Karen Voight's do you have? She has "Yoga Focus", theres two workouts on it.She also has Pure and Simple Stretch.
Tamilee Webb has " I want those Abs" also Arms , Buns, Body. They are two 15 minute workouts on each one the second half is tougher than the first half You can buy the whole set or which ever one you want. These you work with weights.
Gilad Quick Fit also has arms. hips and buns, abs and legs. These are 15-20 minute workouts with weight and can also be bought as a set or which ever you want.Gilad Sculpt and Tone Workout is great if you'll looking for a longer workout that goes for 65 minutes and is a total body workout.Cory Everson has Arms and Shoulders workout and Abs and Glutes, both of these are 30 minute workout. Kathy Smith Timesaver Lift Weight to Lose Weight 2 is a 56 minute workout that is a total body that is broken in to 3 parts if you don't want to do it all at once, it is so much better than her first one.
I love yoga and theres so many types I can give you if you are interested. I always do at least 10 minutes of yoga after my workout and other stretches as well for balance and flexibility so depending on time I may do another 20 or so minutes after my normal workout. Many people will skip this part and this is the best part of the workout.
I hope this helps.
Thank you so much. I am going to shop for some of these video's right away!
Happy I could help. Good luck and have fun.