Hey all, been over a year, I still visit alot, just dont post much. I've finally got back into working out and stuff but I still weigh what I did this time last year because I'm like a yoyo. I'm still 5'5 and 135 lbs, but for my questions.

I like to run on an empty stomach when I wake up, but lately I've been either really hungry or tired and I think I might need food before I run, how much does it take away from fat loss when I eat before I run?

I also like to run about 6 miles then lift weights then do the steam room after that. Is that an okay routin in that order? I run or do stair master everyday but the weights are only 3 days a week for the most part. I ask this because I read on here yesterday somebody talking about orders of doing this stuff.

and FINALLY, I have to ask. Who else, can't, just CAN'T have a treat meal? I mean, everytime I try to treat myself, I ruin all my damn work because I go crazy. I will no longer treat myself untill I have gotten to my goal weight because I just can't. I start eating something bad then I move on and on for like 4 days and ruin 2 weeks of work.

Thanks for all you help in advance.

Hey all, been over a year, I still visit alot, just dont post much. I've finally got back into working out and stuff but I still weigh what I did this time last year because I'm like a yoyo. I'm still 5'5 and 135 lbs, but for my questions.

I like to run on an empty stomach when I wake up, but lately I've been either really hungry or tired and I think I might need food before I run, how much does it take away from fat loss when I eat before I run?

I also like to run about 6 miles then lift weights then do the steam room after that. Is that an okay routin in that order? I run or do stair master everyday but the weights are only 3 days a week for the most part. I ask this because I read on here yesterday somebody talking about orders of doing this stuff.

and FINALLY, I have to ask. Who else, can't, just CAN'T have a treat meal? I mean, everytime I try to treat myself, I ruin all my damn work because I go crazy. I will no longer treat myself untill I have gotten to my goal weight because I just can't. I start eating something bad then I move on and on for like 4 days and ruin 2 weeks of work.

Thanks for all you help in advance.


I would do weights first and then cardio. Do more lifting than cardio. lifting helps burn fat. well taht or high intensity cardio. steady state fails in my experience

Hi :)

Can I ask – you say that you are like a yoyo, what weight were you before, and what weight have you been down to? To be honest, I am wondering if at 135lbs further fat loss is the right thing to do. A slow, clean bulk to help increase your muscle mass could be an alternative route to go down. It is hard to say without knowing a bit more about your body composition/ history.

Three days of weight training is fine. As Matt said, lift first, then (if you must) cardio, then steam room. Personally though, I would consider having separate days for cardio and lifting. When lifting weights, try to make sure you have some low GI carbs and maybe some protein about 1-2 hours beforehand in order to give you energy for the workout. Fasted LISS should be fine.

About the cheat meals: sure, learn from your mistakes, but don’t beat yourself up over it too much. Fitness, health, and looking good naked is important, but what’s the point if you don’t get to enjoy it? If you are gradually getting stronger and fitter cardiovascularly, then take that as a sign you are going the right direction and allow yourself the odd night of madness :)

I'm 19, the most I've weighed was 170 when I was 15. From 16-19 I've weighed from 119-147 pounds lol. Like I said, I cant control myself sometimes, but lately I've been doing good :) My goal weight is 126 pounds, and the day that I get there I'm gonna get a personal trainer to help me lift weights and stuff. I really dont wanna gain any weight right now though.

By the way, my weight usually changes when I have good and bad news with women. The past month went amazing, then this girl I was gonna ask out, got a boyfriend, and I feasted on bad food for a week. But tommorow is a new day, and I'm feeling good again.

Lastly, I think the greatest feeling ever is eating healthy and weight lifting for a solid week without cheating, it makes me so happy. I wish cinnamon rolls were never made.

Today was good, I warmed up with 10 minutes of running then did weights. Lucky for me there was another guy working out chests and triceps so we got to workout together and he was a massive guy. Taught me a lot in the hour we were there.

Just wondering though, when I workout my chest and triceps. Do you switch between the 2, or do all your chest workouts, then your triceps? Or do you do chest, tricep, chest, tricep and so on?

Just wondering though, when I workout my chest and triceps. Do you switch between the 2, or do all your chest workouts, then your triceps? Or do you do chest, tricep, chest, tricep and so on?I think a lot depends on what type of exercises you are choosing. I would recommend doing any compound movements (BB Bench Press, Incline Bench, Dips, Press ups) first, as they involve both the Chest and Triceps (and also the Shoulders). Then move on to isolation work - where if you were doing more than two (which is probably not the most productive idea) it would be best to sandwich the body parts.

Examples of what I mean:

Compound, Compound, Triceps Iso, Chest Iso
Compound, Compound, Compound, Triceps Iso, Triceps Iso
Compound, Compound, Triceps Iso, Chest Iso, Triceps Iso

The past month went amazing, then this girl I was gonna ask out, got a boyfriend, and I feasted on bad food for a week.This kind of self-destructive behaviour is fixable. It has nothing to do with treats, and everything to do with your self-image.

Next time you get bad news, stop and think about the message you are playing in your head (example: She doesn't like me, nobody's ever going to like me, why do I bother, oh hell give me that bag of potato chips.) and deliberately substitute a new message. (example: I'm not going to let some girl sabotage my transformation. Why, I think I will go to the gym and generate some endorphins right this minute!)

Old habits die hard. That said, if you can just think clearly about what is driving the self-destructive behaviour, a whole lot of times you can fix that, and it isn't even that hard, I swear. Decide in advance that you are in control of the messages playing in your head, this will make all of the difference.

Thank you both for your posts. Today went good, all my friends came over with Dairy Queen and the best looking food I have ever seen, but somehow I managed to stay strong and ate my healthy food. And thanks for the words of advice Queenie, thats exactly what I plan on doing. I just need to get through this 1st week successfully and I will feel much better.

Hi
i tended to have exactly the same probs with these Treat Meals...i would eat one biscuit and end up eating the pack..then followed by several packs of crisps ...several bars of choclates.donuts.ended up binging on 4000+calories of junk...wake up next day feeling like junk!!
and bang there goes the healthy eating.

Then start of the year we had a little who can lose most weight challenge a work ...and i totally cut all the junk STRICTLY..CUt my calories and lost around 50lbs of weight over 4 months...(reading
on the forums now looks like this probably wasnt a good idea as i hav probaly lost lot of muscle..not that i think i had any to start with).

Its a lot to do with mind over matter..i now will have my so called junk treats but wont overdo it and will Not feel Guilty about it.And go back to healty the next day...

Keep up the good work ..and i am sure u will be succesful in ur goals

So far so good. My body is so sore from lifting weights though, I guess thats good. I guess I should start a journal and stop bringing my topic back up to the top just to tell you guys that I'm doing good finallllyyyy.

Excellent. Congrats on staying clean, I find day 3 of any diet to be the worst.

Excellent. Congrats on staying clean, I find day 3 of any diet to be the worst.

You wouldnt believe this, but day 3 was the absolute worst day for me. I was tempted the entire day, from lunch all the way till I went to sleep. My want for a cinnammon roll was driving me crazy. Today has been wonderful though, my cravings are slowly dieing away. But I will always enjoy myself, I have a plan to have a cheat day once every 2 weeks. But I'm not gonna start that day untill I get down to 126 lbs, then I will start bulking I believe.

Day 3 is tough. After that it gets so much easier.

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