cant afford a personal trainer please help?

Question

im 24, 5'4" and weigh 130lbs. ive been slowly losing weight for 3 months and now im stuck. can anyone give me some good exercise tips to start losing again. i eat healthy and exercise regularly. any help is appreciated. thanks

Answer 1

Well if you could afford a personal trainer for one day as a special treat for yourself like I did ask several questions and use his or her advice for months. However you have built up a good base and possibly plateaued just a bit. Your dilemma can be a few things and that's confusing. Always remember your body adapts to your regular routine and stops your progress. Your challenge it to trick it by changes. However nutrition is 75% of your progress or stagnation. You eat healthy, incorrparate a cheat day. Change the carb, protein, fat ratio if your detailed in your diet. Up the protein a bit. Switch up the cardo intensity or length of time. Weights could go from high reps to less rest between sets and low reps. Even taking a week off resting altogether and restarting. If all this doesn't fit your work schedule just incorrparate one or two then go back to what you have been doing. I hope your not looking at your weight scale it only frustrates more than helps. Hope these help.

Answer 2

When you hit a plateau, you need to change up the exercise plan. Your body adapts to the old exercise routine and it's no longer effective. Whatever your doing, do something else. If you run, try biking, or rowing, whatever. The idea is to keep your body guessing, so it can't adapt. When your results slow down, you can go back to your old routine, or something else.
Same with your diet. When your heavy, and you restrict calories, you lose weight because your body is burning off more calories then it's taking in. But when you lose weight, your body needs less calories then it did when your heavier. Eventually, you will need to readjust your diet plan so that your body is continuing to be burning more then taking in. You need to keep your food choices healthy and cut back on these little reward you could give yourself when you first start dieting. All I can say for motivation is, when friends start telling you how great you look, you suddenly won't miss the treats.

Answer 3

Change your workout...or at least the order you do it in
your body will adapt to a certain routine after awhile and you'll stop seeing results
1-Shorter rests periods is a good way to do it
2- more weight less reps....alot of people will tell you the opposite but if your not straining you actuall are just wasting your time in the gym...and dont worry about 'bulking up' like femal body builders...those goliaths are on so manny drugs that they probably havent seen their periods in a decade....most women DO NOT have enough testosterone to get that way
3-Interval training
meaning you do cardio.....but not at one pace for the whole time....here you would do 2-4 minutes of light cardio(lets say running) followed by 1 minute of sprinting as fast as you can....then you would repeat this 8-10 times...believe me you'll see wayyyy more results doing it this way thhan going for a light jog
4-intervals with weights
This is called a complex
where you would do a number of exercises in a row without putting the barbell down
heres a few examples
doing 6 sets of 6 of each of the following exercises without putting down the weight...and when you do put the weight down you get 1 minute to rest in between sets

Easy
-Clean
-Shoulder Press
-Front Squat
-Deadlift

Medium
-Stiff leg deadlift
-sumo deadlift
-bent over row
-Clean
-shoulder press
-good morning

Hard
-Stiff leg deadlift
-sumo deadlift
-bent over row
-Clean
-front squat
-shoulder press
-back squat
-good morning
-lunges

Answer 4

You probably hit a plateau which happens when losing weight--also as you get nearer to your ideal weight it is harder to get off the last 10 pounds. I used to think liquids dont add weight( I was wrong) anything you drink with calories may be the culprit. Fruit juice,wine, beer, sodas all add calories. Water is best to drink when trying to lose weight--you dont really need to lose a whole lot more at 5'4.

Answer 5

the reason you're stuck is because your bodies metabolism has adjusted to your excercise and weight, this is normal, so if you don't see anymore results it's ok. either increase what you do to see more results, or keep doing whatever you're doing to see longterm results in another month or so. if you keep increasing your excercise and decreasing your diet, you'll have to do that every 3-5 months. I suggest staying the way you are, you'll see more results later on.
This site can also help you with weightloss:

www.prevention.com

Answer 6

get enough sleep, as long as you eat 5 times a day. Go dancing once every 2 weeks. Go hiking w friends on the weekend, or go to the beach, invest in a bike or tennis racket. Keep active and you will be okay..but make sure you have fun with it. That's my secret.

Answer 7

The trick is which you will make healthful conduct exciting! the superb thank you to do this's to paintings with issues you already locate exciting. as an occasion, adult adult males who choose to get in shape will do the form of push united statesequivalent to the form of factors each and every time their widespread soccer communities score. locate something equivalent for you. additionally evaluate turning out to be to be a member of no-value communities on your section, consisting of unfastened exercising instructions supplied by ability of your city, condominium complicated, or walking communities which promote on your city's community well being & well being magazines. this ought to make exercising extra exciting. finally, inspire your self to get knowledgeable approximately examining food labels and different effortless healthful skills so as which you additionally could make clever judgements approximately eating. this might bring about making healthful cooking exciting for you. sturdy success on your pursuit!

Answer 8

do some weight training. It helps give u some definition and keeps fats away since the body burns lots of calories just simply maintaining the muscles.

Answer 9

Increase the time you spend on aerobic exercise. It can take several weeks to move beyond a plateau. You can do it if you stick with it.

Answer 10

well 130lbs. is normal and when your walking flex all your muscles and stand up straight it will help you loose weight