Help me lose the flab.

[walking burp cloth]

OK friends.... I need a starting point. I need to firm up. I am so flabby. My weight is fine. I am 5'6" and hover between 130-5. I have never been firm. I have been really fit heart wise, and have done two marathons and several smaller races. I do not run that much now, but am getting back into it. I love running, but no matter how much I run I am still flabby. Under my arms, my hips, my belly. My core is so weak my hips and back hurt, and I am very worried about ever being pregnant again. I will absolutely have to get in shape to carry another child. And I really want to have more children. I was in Tae Kwon Do with my family for almost a year, and although I could feel those muscles sore after a workout, I stayed flabby. I have tried various core/pilates videos, with or with out the ball, and some with small weights, but just get bored with the same workouts. I also enjoy yoga (love Brian Kests video), but I stop for a couple weeks and start again for a week, and then go on vacation, or this time I moved, and I stop for weeks at a time. I cannot keep anything up. I know if I have a goal, I can finish. Like with marathon training. There is so much out there. I don't even know where to begin. I would prefer to stay out of the gym.
Any suggestions? Any good (and affordable) programs? I am so sick of being flabby.

[phathui5]

I like the Biggest Loser DVDs for when I can't get out of the house. Buy different sets of hand weights: 5lb, 8lb, 10lb to use.

I do use the gym though. I'm at the YMCA 3-5 days a week.

[Linda on the move]

Lift weights and eat a higher % of protein!

I like the book The New Rules Of Lifting for Women: Lift Like a Man, Look Like A Goddess. Most of it you can do at home with a good selection of weights. The work out changes every couple of weeks.

You may also need to change how you eat. Even though your weight is fine, you if you a lot of simple carbs, you'll have more fat on your body. Eating a higher percentage of protein combined with lifting weights will reshape your body.

GOOD LUCK

[ambereva]

Lift weights, heavy ones. I second the NROLFW suggestion. Proetein consumption hasn't really had much of an impact on my ability to gain muscle/lose fat...I get about 70-80 grams a day and I'm pretty ripped, and when I've increased my protein I didn't see a visible difference but had less energy.

[Linda on the move]

Originally Posted by ambereva

Lift weights, heavy ones. I second the NROLFW suggestion. Proetein consumption hasn't really had much of an impact on my ability to gain muscle/lose fat...I get about 70-80 grams a day and I'm pretty ripped, and when I've increased my protein I didn't see a visible difference but had less energy.

I doubt the OP is getting anywhere near that amount of protein.

[phathui5]

How much protein are you eating, OP?

[walking burp cloth]

Most days I get 50-60 grams of protien. I guess I could start protein shakes again like when I was pregnant. My daughter is gluten intolerant, so we don't eat a lot of carby foods. No pastas or breads. I try to snack on fresh fruit and veg though. I know fruit is carby. All in all, I don't think it is my diet. I find it hard to stick to any sort of excersise program. I will check out the resources some of you mentioned.
Thanks so much.

[jazzharmony]

For strengthening your core, I highly recommend doing pilates. It's all about balance, using your own weight, and engaging the core in every exercise. I have been doing pilates for 9 years and absolutely love it.

[walking burp cloth]

jazzharmony, what pilates program would you recomend. And how can I stick to it? I have tried a little, but never liked it so never stuck with it.

I am on the waiting list for NROLFW at our library.

[veronicam]

walking burp cloth--you may need to modify your diet and start doing moves that focus on toning your muscles. I've been in the same boat with the flab thing. Running and cardio isn't really going to tone you up. I'm actually getting ready to start the Chalean Extreme program to help build my muscles (not bulk them up) so I can be tone. I should be getting it in the mail this week. Can't wait!

But don't get down on yourself. If you think you can't do it, then you won't do it. You just need to make a goal and work for it.

[jazzharmony]

Originally Posted by walking burp cloth

jazzharmony, what pilates program would you recomend. And how can I stick to it? I have tried a little, but never liked it so never stuck with it.

I am on the waiting list for NROLFW at our library.

It's always better and safer to start with a class or two. An instructor can show you proper form and make sure you really get it. There are many excellent streaming dvd's on netflix, if you have that service. The library likely has some as well. At this point, I use my own series of exercises and no longer use a dvd. I have looked at some on netflix and liked them a lot. Unless you are very coordinated, flexible and have a strong core/back, it would be best to start with a class.

Good luck!

[ParisApril]

I would recommend lifting weights as well. The heavier the better.

Kathy Smith has a great beginner video that is heavy on form and very challenging. Kathy is very encouraging, it's like having her right there with you!

http://www.videodetective.com/titled...blishedid=4699

I like to workout in front of a mirror because you can check your form and watch your body changing at the same time.

I still do the exercises in this video after having it for 8 years I have just steadily increased the weight I lift.

You can buy the Secrets of a Great Body Series combined with an awesome interval workout together on 1 DVD here -

http://www.amazon.com/Kathy-Smith-Su.../dp/B000ERVJOA

P.S. I love Kathy's Tummy Trimmers video! The Pilates and Core workout are awesome!

[ambereva]

Originally Posted by veronicam

walking burp cloth--you may need to modify your diet and start doing moves that focus on toning your muscles. I've been in the same boat with the flab thing. Running and cardio isn't really going to tone you up. I'm actually getting ready to start the Chalean Extreme program to help build my muscles (not bulk them up) so I can be tone. I should be getting it in the mail this week. Can't wait!

But don't get down on yourself. If you think you can't do it, then you won't do it. You just need to make a goal and work for it.

Just curious, how would you differentiate between building muscle and 'bulking up' muscle?

[veronicam]

Originally Posted by ambereva

Just curious, how would you differentiate between building muscle and 'bulking up' muscle?

when I say building muscle, I mean toning up--Getting to the point where you can see definition in your muscles. By bulking up, I am referring to increasing muscle mass. Does that answer your question?

btw, great blog!

[Linda on the move]

Originally Posted by veronicam

when I say building muscle, I mean toning up--Getting to the point where you can see definition in your muscles. By bulking up, I am referring to increasing muscle mass. Does that answer your question?

The only way to see definition in your muscles is to increase muscle mass and decrease fat, but this isn't going to makes us bulky. It's really hard to get bulky, even for a man (and their hormones are better suited to it than ours).

Getting a body builder look requires a very controlled and specific diet, supplements, and working out VERY hard for a VERY long time. Those of us eating healthy, maintaining a healthy weight, and working out several times a week simply aren't maintaining the kind of regime needed to get that look. We can look *normal.*

Here is a GREAT article on why we don't look like fitness models.

http://www.stumptuous.com/why-dont-y...-fitness-model

It's really more about why we don't end up looking like the pictures on the front of Shape magazine that why we don't end up looking like body builders, I still think it makes sense in this context. It has pictures of women athletes in swimsuits and it's very cool to see the diversity of what a strong, fit woman can look like.