At home program to lose 5-7 pounds

[Anonymous]

I work from home and want to find a better work out program to do from home. I am 40 and in pretty good shape at a size 2 or so, but consistently carry 5-7 pounds more than i'd like to. We eat fairly healthy, but i know i need to cut out some carbs and sugars.

Last year, i was working at an office and started using a personal trainer because i wanted to slim down. Those sessions were focused more on muscle building, and i ended up putting on 5 pounds and got bulkier over 6 months without losing any fat (small tummy bulge stayed the same, while my arms and legs got bulkier). I quit the training sessions, and for the last year+, i have been running for 30 minutes approximately 4 times a week. I go at a fairly low intensity, because i am not a naturally great runner. I feel like the running makes me feel good, and keeps me at a stable weight. But i'm disappointed i haven't lost any weight doing this.

So from all this, i think i need to step things up to lose that last 5-7 pounds. I will never be a marathon runner, but i need something higher intensity than what i'm currently doing. I can probably get in 4 workouts on average in a week, from 30-60 minutes per workout. As said, it needs to be something i can do from home. I don't want to invest in a lot of equipment (like a bike) but i have (or can buy) a mat, weights, etc. I don't mind paying for an online program. I've looked at some online sites but i'm overwhelmed by the options. I need someone to help me narrow down or just tell me which program i should be doing!

Any recommendations for something that fits the bill?

[Anonymous]

Anonymous wrote:I work from home and want to find a better work out program to do from home. I am 40 and in pretty good shape at a size 2 or so, but consistently carry 5-7 pounds more than i'd like to. We eat fairly healthy, but i know i need to cut out some carbs and sugars.

Last year, i was working at an office and started using a personal trainer because i wanted to slim down. Those sessions were focused more on muscle building, and i ended up putting on 5 pounds and got bulkier over 6 months without losing any fat (small tummy bulge stayed the same, while my arms and legs got bulkier). I quit the training sessions, and for the last year+, i have been running for 30 minutes approximately 4 times a week. I go at a fairly low intensity, because i am not a naturally great runner. I feel like the running makes me feel good, and keeps me at a stable weight. But i'm disappointed i haven't lost any weight doing this.

So from all this, i think i need to step things up to lose that last 5-7 pounds. I will never be a marathon runner, but i need something higher intensity than what i'm currently doing. I can probably get in 4 workouts on average in a week, from 30-60 minutes per workout. As said, it needs to be something i can do from home. I don't want to invest in a lot of equipment (like a bike) but i have (or can buy) a mat, weights, etc. I don't mind paying for an online program. I've looked at some online sites but i'm overwhelmed by the options. I need someone to help me narrow down or just tell me which program i should be doing!

Any recommendations for something that fits the bill?

This is due to your diet. And 80% of weight loss comes down to your diet. Your workouts sound fine - pick what you like, whether it's running or weightlifting. But to be honest, you should lift some weights because visually, you will look better and I assume that's part of your motivation. That's why your trainer was having you do those workouts, but if you eat above your maintenance level, you will not lose body fat. To lose those last few pounds is going to be tough and you need to count your calories and eat below your maintenance.

[Anonymous]

Just fast for couple of days a week, it will come off fast.

[Anonymous]

30 minutes of running 4 days a week burns about 200 calories total. You’re not doing enough of it to see a difference.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I work from home and want to find a better work out program to do from home. I am 40 and in pretty good shape at a size 2 or so, but consistently carry 5-7 pounds more than i'd like to. We eat fairly healthy, but i know i need to cut out some carbs and sugars.

Last year, i was working at an office and started using a personal trainer because i wanted to slim down. Those sessions were focused more on muscle building, and i ended up putting on 5 pounds and got bulkier over 6 months without losing any fat (small tummy bulge stayed the same, while my arms and legs got bulkier). I quit the training sessions, and for the last year+, i have been running for 30 minutes approximately 4 times a week. I go at a fairly low intensity, because i am not a naturally great runner. I feel like the running makes me feel good, and keeps me at a stable weight. But i'm disappointed i haven't lost any weight doing this.

So from all this, i think i need to step things up to lose that last 5-7 pounds. I will never be a marathon runner, but i need something higher intensity than what i'm currently doing. I can probably get in 4 workouts on average in a week, from 30-60 minutes per workout. As said, it needs to be something i can do from home. I don't want to invest in a lot of equipment (like a bike) but i have (or can buy) a mat, weights, etc. I don't mind paying for an online program. I've looked at some online sites but i'm overwhelmed by the options. I need someone to help me narrow down or just tell me which program i should be doing!

Any recommendations for something that fits the bill?

This is due to your diet. And 80% of weight loss comes down to your diet. Your workouts sound fine - pick what you like, whether it's running or weightlifting. But to be honest, you should lift some weights because visually, you will look better and I assume that's part of your motivation. That's why your trainer was having you do those workouts, but if you eat above your maintenance level, you will not lose body fat. To lose those last few pounds is going to be tough and you need to count your calories and eat below your maintenance.

Exactly this. And stopping the weights was counterproductive. You may have been heavier on the scale but "tighter" all around. You could have been noticing the tummy bulge because you were tighter everywhere else and it was the last place on your body where you carried the extra fat. Or something you were eating/drinking was causing you to be bloated. Or you were retaining water for some other reason. In any case, it's all speculation without knowing your stats before and after (height, weight, body fat %, diet including macros, etc.). Also, carbs cause you to retain water.

As PP said, figure out your maintenance, eat somewhere around 20% below it. I suggest making sure you get adequate protein so as to prevent any further muscle loss.

[Anonymous]

Anonymous wrote:30 minutes of running 4 days a week burns about 200 calories total. You’re not doing enough of it to see a difference.

Oops! I misread the original post. This possibly burns about 1000 calories tops, probably less because you’re small to begin with. You need to have s net calorie loss of 3500 calories per week to lose 1 pound.

[Anonymous]

^^ And re: marathon runner - I assume that's not the body type you want to look like, so don't work on upping the mileage.

[Anonymous]

Add some high-intensity interval training. Mountain climbers, jump squats, burpees, and intervals in your running. Cut out snacks. Nothing but water in between meals.

[Anonymous]

OP here. Thanks for the quick replies.

Agree i need to adjust the diet.

There seems to be a conflict in the other responses... one PP saying i can lose this weight on diet alone, and another saying that running 4 times a week is nothing (which i agree with -- hence my request for a stepped up workout). Can someone clarify: Do you think my best bet is to stick with my current running schedule and just do a big calorie cut? Or should i be cutting calories and intensifying my workout?

On the weight training, my issue was i was legitimately getting bigger. I wasn't doing any significant cardio during that era. After about 3 months of the personal trainer, a lot of my clothes legitimately did not fit anymore. Like, work blouses were bursting tight in my upper arms, sheath dresses were squeezing on my shoulders and pants were so tight on my thighs that they were no longer appropriate for work. Basically, half my work wardrobe was either too uncomfortable or inappropriate to wear because i'd gone up a full clothing size just from muscle mass. Once i stopped the personal training and shifted entirely to cardio, the muscle mass went away and i went right back to my original size within 2 weeks. So no, i wasn't imagining i was bigger -- my clothes legitimately didn't fit me. I'm actually pretty muscular naturally, so muscle mass is just not something i want to actively seek out. I really want to focus on weight loss.

With that additional info, doesn't that help you narrow your recommendations?

[Anonymous]

Anonymous wrote:OP here. Thanks for the quick replies.

Agree i need to adjust the diet.

There seems to be a conflict in the other responses... one PP saying i can lose this weight on diet alone, and another saying that running 4 times a week is nothing (which i agree with -- hence my request for a stepped up workout). Can someone clarify: Do you think my best bet is to stick with my current running schedule and just do a big calorie cut? Or should i be cutting calories and intensifying my workout?

On the weight training, my issue was i was legitimately getting bigger. I wasn't doing any significant cardio during that era. After about 3 months of the personal trainer, a lot of my clothes legitimately did not fit anymore. Like, work blouses were bursting tight in my upper arms, sheath dresses were squeezing on my shoulders and pants were so tight on my thighs that they were no longer appropriate for work. Basically, half my work wardrobe was either too uncomfortable or inappropriate to wear because i'd gone up a full clothing size just from muscle mass. Once i stopped the personal training and shifted entirely to cardio, the muscle mass went away and i went right back to my original size within 2 weeks. So no, i wasn't imagining i was bigger -- my clothes legitimately didn't fit me. I'm actually pretty muscular naturally, so muscle mass is just not something i want to actively seek out. I really want to focus on weight loss.

With that additional info, doesn't that help you narrow your recommendations?

1. I doubt you actually put on that much muscle mass in 3 months. That's just not possible, but if it really is true, perhaps you should enter Ms. Olympia.

2. Focus on your diet - cut your calories by 20%.

[Anonymous]

OP, I am a runner and for me running and eating right is the only really way for me to lose weight. As I enter my late 30’s I’ve had to cut back my calories from about 1800 per day to 1400 or so. I run about 25-30 miles a week. This works for me. I do not have a gaunt marathon body. I do have decent muscle tone but I incorporate fast interval workouts and tempo runs into my training and I believe that helps me build muscle and gives my legs a nice shape. I tried a 12 week intense lifting program and I had the same kind of results you did so I don’t think you’re crazy or doing anything wrong. Some people just adapt differently to things.

[Anonymous]

For one week write down everything you eat and drink.....everything. Then assess what you don't really need and cut them out. A few hundred calories a day is not pain and suffering and you can lose the weight in a month or two. Working out is great but calories are the key.

[Anonymous]

Don't up exercise and cut calories at the same time. It throws hormones out of whack. Keep exercise where it is at and focus on your eating. Weight is diet.

[Anonymous]

Anonymous wrote:Don't up exercise and cut calories at the same time. It throws hormones out of whack. Keep exercise where it is at and focus on your eating. Weight is diet.

LOL.

[Anonymous]

Anonymous wrote:OP here. Thanks for the quick replies.

Agree i need to adjust the diet.

There seems to be a conflict in the other responses... one PP saying i can lose this weight on diet alone, and another saying that running 4 times a week is nothing (which i agree with -- hence my request for a stepped up workout). Can someone clarify: Do you think my best bet is to stick with my current running schedule and just do a big calorie cut? Or should i be cutting calories and intensifying my workout?

On the weight training, my issue was i was legitimately getting bigger. I wasn't doing any significant cardio during that era. After about 3 months of the personal trainer, a lot of my clothes legitimately did not fit anymore. Like, work blouses were bursting tight in my upper arms, sheath dresses were squeezing on my shoulders and pants were so tight on my thighs that they were no longer appropriate for work. Basically, half my work wardrobe was either too uncomfortable or inappropriate to wear because i'd gone up a full clothing size just from muscle mass. Once i stopped the personal training and shifted entirely to cardio, the muscle mass went away and i went right back to my original size within 2 weeks. So no, i wasn't imagining i was bigger -- my clothes legitimately didn't fit me. I'm actually pretty muscular naturally, so muscle mass is just not something i want to actively seek out. I really want to focus on weight loss.

With that additional info, doesn't that help you narrow your recommendations?

Being swole =/= gaining muscle mass. Most of that was water.