Less calories, more cardio.

Do some hybrid training.

Barbell complexes, hill sprints, rowing, anything high resistance. They will help maintain and build a bit of muscle to keep metabolism up.

Your body is tailor made for long drawn out bouts of training. It's how we evolved, we chased down and exhausted prey. We've got springy tendons in our legs to save energy, sweat to cool us, a large percentage of energy efficient slow twitch fibers. Lean, mean, chasing machines.

tl;dr slow running doesn't burn huge amounts of calories, if it did we would have been out competed. Elite runners who put in over 100 miles a week barely burn more than 1000 calories over their base rate.

Long bouts of cardio teaches your body to preserve the main fuel source for that kind of work (fat) and reduce metabolically expensive tissue (muscle). Basically it turns you skinny fat, or just extremely skinny when you get advanced.

>>4087

>100 miles a week barely burn more than 1000 calories over their base rate.

Per day I should clarify. Compare that to a more intensity and full body based athlete such as Micheal Phelps who through the short and intense nature of swimming as well as the full body, and relative higher resistance aspects claims to eat over 10,000 calories a day.

Shorter, more intense, higher resistance. Better body.

>>4075

You know ma'am you shouldn't be afraid to weight train some. The more muscle you have, the faster your metabolism gets, thus making fat burning easier. I understand most girls are afraid of looking like she-hulk, but it doesn't always happen like that.

It is also good that you stop paying attention to the scale and pay more attention to your form, and fat percentage. If you gained 10 pounds yet cut an inch or two of fat, then you're on the right track.

>>4101

>I understand most girls are afraid of looking like she-hulk, but it doesn't always happen like that.

It never happens like that. Getting bulky as a women takes roids, lifting harder than any run of the mill female is capable of, eating like a man, and skill. Also a sick and twisted notion of what is the ideal female form.

Do you stay away from swimming cause you don't want to embarrass Micheal fucking Phelps? No? Then don't think you can even approach the levels of muscularity of a female bodybuilder through dicking around with heavy squats, presses, and pulls.

Women need to weight train, hard and heavy. Then there'd be more girls with flat stomachs, lean shapely arms, and tight round asses.

Pic related. Weight lifter. Female.

>>4104
Aye, thats a beautiful ass
I have a girl who does powerlifting with me, her body is absolutely amazing. Her ass and thighs absolutely demolish everyone else's. Nothing wrong with some lifting, ladies

>>4104

We need much more of this...

>>4104

We need much more of this...

>>4104

Agreed, I realize that as I myself am a guy. And every woman I've suggested weighting to rejected the idea due to fear of getting bulky. If the OP hasn't done some weights moderately, then that would be a great thing to add to her list.

>>4075
And to OP, changing your routines would be great too. As you don't want your muscles and body to get accustomed to one basic way of work. Your body is smarter than you think. So if you bicycle everyday then your body will get used to it and give you just enough muscle for bicycling mainly. So every now and then maybe mix it up with a little Tae Bo instead. The shock in constant changing will tell your body not to relax or get comfortable with it's disposition and get it leaner/stronger.

>>4101

Thats because of all those testosterone-pumped ladies out there

>>4118

There is nothing moderate about lifting hard enough to change your body, women especially need to put in a serious effort because it's so much harder for them to achieve visible results.

Thanks /fit/, I like your ideas. I've got a few weights laying around the house, and I do have some TaeBo tapes. I can hit the school gym too. It's not that I'm afraid I'm going to turn into She-Hulk (that'd be EPIC) by lifting, I'd just gotten some advice back in December to do a half hour cardio a day and there'd be results.

Any idea what's up with the diet and not losing any weight? The calorie control is supposed to do it without any working out- I just thought I'd speed things up a bit.

Keep track of how many calories you take in and how many you burn. Burn more than you take in = fool proof weight loss.

Keep track of how many calories you take in and how many you burn. Burn more than you take in = fool proof weight loss.

although you are getting exersize, yout body might not be "heating" up enough to burn the fat. You might want to consider wearing "heavier" clothing when exersizing, its not the weight that helps, its the body temperature that burns the fat.
Also, drink alot of fluids when doing this, because you will lose a lot of "water weight" during your workout, which will make you lose a few pounds temporary, while burning off the body fat.

>its not the weight that helps, its the body temperature that burns the fat.

You are retarded in the most awesome way.

>>4075
I and my Girlfrid had some success by eating breakfast.

It sounds retarded, but we're both working so we often skip breakfast. But making an effort to do so filled us up for the morning, we'd then eat a big lunch, and skip supper.

It was basically shifting the calorie intake to the start of the day (when you need the energy the most), instead of half way through (where it's not all used, and stored).

I managed to loose a Stone and a Half in 9 months, just by doing that, no exercise, and still feeling full all day.

I found this pretty helpful. The workout is pretty generic, but the information about understanding how to burn fat is pretty good:
http://www.commandoconditioning.com/the-ultimate-fat-burning-workout/

Took your advice about weight training. My school has a pretty good gym and I worked out a list of machines and weights- I'm going in for my third time this week today.

Lifting weights makes me feel all manly and grrr. Thanks 7chan!

Also, have not turned into She-Hulk yet. Hoping more for Red Sonja anyway.

you're not eating things with fake sugar are you?

although diet sodas and splenda aren't supposed to give you calories, they do. They've been linked to cancer as well, but what hasn't nowadays?

I've quit sodas, even diet ones- unless I'm drinking and need a mixer.

I do put Equal in my coffee instead of sugar, but I drink so much coffee the calories from the sugar would be insane. Other than that all I drink is water.

Losing fat is what you want, as saying weight relays for the idea of mass, which can be fat or lean body mass(LBM) which is generally muscle. You're caloric restriction is pretty spot on as you're 179(x11~)1960 cals at baseline expenditure. That would yield about a pound a week for quite a while. Which is a good amount of pure fat to lose in a month.

There is a plethora of information and since I'm bored and torrenting i'll lay back and type a bunch of shit out.

DEEP BREATH

Glycemic Index
Basically the summation of the idea of good carbs and bad carbs, the glycemic index and further, the insulin index, give us a compass for choosing which kinds of carbs to eat. Googling a glycemic index for a list or referring to http://www.mendosa.com/gilists.htm
will give you a good sense of what is and isn't good for you, and another explanation for your own reference.
To summarize, you want to maintain a low insulin response throughout your attempts to lose fat as insulin is the primary fat storage hormone of the body. This is accomplished by eating low glycemic carb and a high protein moderate fat diet. Yes, fat is good for you in a variety of ways, carbs are the real killer. This lifestyle will further increase the blood serum level of insulin's antagonist hormone, glucagon, which is a very potent fat burning muscle building hormone. Further, the lowered insulin blood serum relates to an increased amount in the periodic releases of growth hormone, another strong hormone that increases fat burning and muscle building. More in the next post.

f it I lost the post

I love how a fat cumdumpster posts and gets 20 replies. Fucking fit whiteknights.

Is no one else concerned by the fact that she's only eating 1300 calories? That's actually kind of low. Try upping it a bit. Go for 1500. Are you eating back the calories you lost after cardio?

Also, it just sounds like you've hit a plateau. Look up tricks to fight plateaus. Give yourself one cheat day, or try calorie cycling.

A true plateau for what she's attempting would be hard to come by, she would have to lose enough fat+LBM for her caloric needs to be 1300~. At 11 calories a pound(low end) that would 118 lbs. What she is experiencing is instead water retention due to high cortisol due to the high stress she is putting on her body, aka diet and exercise. Google it.

The idea of the re-feed, or "cheat day", is a good plan and I was gonna get to it when i lost the previous post. Basically you wanna eat no less than 3-500 calories below your baseline, which would be (179x11=1969-300)1669~, I recommend a 1900 calorie day, have a good all body strength training workout, then have your normal day's eats+some whole grain pasta and some whole grain bread with a little fruit to get to 1900. You should piss a little more the next day and have your muscles feel a little fuller, followed by weight loss(water).

>>4320

Naw, this thread boomed because it gave everyone a moment to be trainer in their own ways of weight loss. I say it more appealed to my ego of how much (or little) I knew about shaping up than to be a whiteknight. This same phenomena usually happens on /w/ anyway with the weapons experts.