Calling MarkT....

[robin3]

Don't want to divert the previous thread by asking a different question but wondered what you thought...

Since Dec I've lost a stone I reckon (was size 16 and now size 12). I did this by following the low GI principals and cutting out alcohol most days. Then I stalled at my usual spot (around 11st) and did Jason Vales juice diet for a week which kind of flew in the face of the GI diet but I needed to get another boost of weight loss otherwise I know I'll not reach my goal. Lost a few pounds and now following my own GI diet.

Most days I have,

Low fat yoghurt and fruit for breakfast with a few seeds.

Bean/lentil/tomato based soup for lunch - sometimes with a wholemeal pitta bread

Low fat meat or fish (tuna, trout, salmon) with salad and veg for dinner

Sometimes a couple of low GI Ryvita with tiny bit of butter between lunch and dinner if very hungry

1 caffeine drink a day.
Green tea and herbal teas.
Water

I walk for 25mins to work and back 5 days a week and have two small children to keep up with at the weekend. Also been doing upper arm low weights, sit-ups and bum crunches 5 nights a week. Have no more time to exercise.

But the annoying thing is that I'm not loosing weight anymore!

I need to loose another stone or atleast be under 10st7lbs. Any thoughts?

Oh I'm 5'8".

Just going to pick the daughter #1 from nursery will post back later!

Sorry not MarkT but if you have no more time to exercise you need to up the intensity of what you are doing during your exercise periods i.e. could you run to and from work? Also if during the time you use to do upper arm low weights, sit-ups and bum crunches you do compand exercises you will burn more calories.

Command exercises? what are they?

Thanks

sorry spelling mistake from me, compound exercises are ones that use more than one muscle group such as a press up. What type of weights do you use?

Have dumbells...not sure weights but heavy enough for me to only be able to do the following. Excuse lack of technical terms.

I do 36 presses with arms behind me using bench to lift and lower.

I do 36 with weight above my head and lowering a lifting dumbell up slowly from shoulder to stretching up.

I do 50 press-ups, shifting my weight as much as i can foward but on my knees

I do 36 lateral curls? Sitting raising dumbell to chest bending arm then down slowly to below hip height.

About 60 crab things....lifting my bum off the floor with own weight with arms across chest. Using my bum muscles to do this.

About 60 sit-ups relatively easily.

All in all takes me 20-30mins Mon-Fri.

Hi Robin

Great work with the loss since Xmas.
You mentioned you stalled at your usual point (11st) when was the last time you were about 10st 10 or below?

OK, are how often are you weighing yourself? I would only do it once a week, same day, same time. Are you losing a bit of weight, or up a pound one week, down the next etc?
Low Gi is the way to go as these foods don't give you a blood sugar spike, which affect fat storage.

What you wrote down seems fine. I would maybe cycle breakfast, some days have porridge with some berries, or some eggs (scrambled/poached etc) with rye bread.
Look to add more protein to your diet possibly.
The oatcakes between meals is fine, but again look to add protein, so instead od buter have peanut butter or tbalespoon of cottage cheese?

Libras is right about exercise. Choose BIG exercises which work the whole body, and therefore burn more calories, rather than single muscle exercises.
Email me at [email protected] and I'll gladly send you a free (note free!) workout you can do at home, which won't take long and will work the whole body!

ok firstly I am not a PT but personally if I had 30 minutes 5 times a week and my goal was weight loss (and had childcare for that time) I would do the following
Mon-Wed-Fri - 30minute runs (there is a coach potato to 5K training programme on here)
Tue&Thur - 10minutes skipping followed by bench dips, press-ups, lunges, basic crunches (not sit-ups) and bicycle crunches.

All followed by stretching.

I've never really weighed myself throughout my life but I think I was probably 10.5 stone about a year and a half after the birth of my first son (again weight lost on GI diet) and before that maybe back in 1995 when I was 26 but because I had a relationship breakdown and gave up eating but not drinking for a year except best friends great rescue soup . Those were the days!

Those 30 mins I have are after dinner so circa 9pm and when I'm watching TV and finally having a sit down.