Hi,
I am not a bodybuilder by a long shot, but am really into nutrition and building a better body naturally. With that said...I need help getting these last pounds of fat off my post pregnancy body. I am 5'2 and 37 years old. I was 136 and 36% body fat and am now 114 and 23% body fat. (Stats taken on a Tanita scale) My son will be 1 year soon, and at that time I will be done breastfeeding him and ready to take it up a notch. For the past 8 months (didn't start training until my son was 3 months old) I have been doing IMX Pilates on a Reformer 3-4x a week for strength training, and running about 10-15 miles a week for cardio usually in 30 minute sessions with one longer run on the weekend for an hour. Right now, the only supplement I take is a Proenergy protein drink once a day. It is just whey protein isolate and is sweetened with stevia, which I prefer. I practice clean eating 90% of the time and aim to get about 100-120 grams of protein a day spread over 5-6 mini meals.

My questions are...

1. Would Lean Out be a good supplement to start taking once I am done nursing?
2. Do you feel my reformer sessions are enough to build the muscle I need to get my body fat
down to the 15-18% range?
3. If I continued to do my reformer session 3x a week, can I lift wieghts maybe two other days
a week or is that not enough rest for my muscles?
4. Do I need to up the cardio?

I literally have this spare tire of fat around my waist that is killing me. I am hoping some of it is due to breastfeeding and will be easier to get rid of when I am done. Like I said, I will be ready to take it up a notch (...I have read your posts....not that high!! haha) and I appreciate any advice you can give me.

Sincerely,
Tracey W.

Tanita scale? I think it is a bio-electric impedance type of scale. I am NOT a big fan of these scales. Calipers with 7 to 9 site readings depending on the equation has always been better and has stood the test of time...

You say 114 at approx 23% BF? You are getting 100-120g of protein a day which his fine, but what about your other macronutrients? Post your diet exactly how you would eat on a daily basis no matter how messy you think it is! The number 1 place to start is with DIET control and proper nutrition. Also, I am not familiar with "reformer"? I will look into it, but go ahead and post your diet. We will make all the necessary changes for you.

quote:

Tanita scale?

Hey...I think that's a good way to market personal training. High body fat readings.

Only those that know of multiple site readings, like 7, 9 will believe it is wrong.

Pilates is a great overall body toner but I think if your goal is to add some muscle as well that you should also incorporate full body weight training. Start out by adding 2 days...you could perform lower body strength training on 1 day and upper body on the second day. I took a great Pilates course when I was in grad school getting my doctorate in Physical Therapy and it can be rather intense if you make it. Women are usually under the misconception that you will bulk up too much if you lift heavy weights but this is not true. It takes women's muscles longer to truly hypertrophy. You may initially feel bulkier but that is because you are building muscle under the fat. Feeding the muscles with weight training and proper nutrition will help burn off the fat quicker....sometimes even quicker than cardio.

So as you can see, not only as a therapist, but also as a personal trainer and figure competitor, I am a huge fan of using weight training and diet (even more than cardio) to get lean. Hope this helps!

[quote]I am a huge fan of using weight training and diet (even more than cardio) to get lean. Hope this helps!

Exactly what I used to preach to my clients. Diet and weight training should be first. No need to run 20 miles a week if you have those two in check first.

Hi Vijay (or chunkybutt? hehe),

I have questioned the accuracy of the Tanita scale too. The weight reading is within a pound of the reading I get on my home scale (The Tanita is at the pilates studio), but I have questioned the body fat %. I am actually going to my local YMCA tomorrow for a fitness assessment which will measure the following...

Cardiovascular Fitness
Blood Pressure
Height & Weight
Strength
Flexibility
Body Composition (this is to include Body fat % done with calipers)

I will let you know what the reading ends up being.

Well, here is a run down of my diet for the day.

6:00 - 2 cups coffee w/ vanilla soymilk (can't live without it!)
7:00 - 1/2 cup rolled oats (Bobs Red Mill) cooked in 3 egg whites w/ 1T ground flaxseed & handful of blueberries (water)
10:30 - 6oz cup of organic fat free plain yogurt w/ half scoop protein powder w/ 1/2 cup Go Lean Crunch (water)
1:00 - Hour long reformer session (water)
2:30 - Frozen Salmon burger (Trident brand) (19g protein/250g sodium) in whole grain wrap(mustard & pickle), 1/2 cup brown rice + 2T salsa + 1 cup green beans and mushrooms (oven baked leftovers from last night)(water)
4:30 - Apple & 2T organic Peanut butter
6:00 - Salad greens w/ 2 cups salad veggies (red pepper, tomato, cucumber) + 5 oz grilled chix topped with 2T Sesame Ginger dressing (4 grams of sugar/35cals in 2T)(water)
7:00 - 1/2 hour walk pushing stroller
8:15 - 1/2 cup Uncle Sam cereal w/ vanilla soymilk and handful blueberries

Before bed I will take a calcium/magnesium vitamin w/ water

I consider this a pretty good day. I sometimes struggle with getting enough protein and use to rely on alot of dairy and cheeses. Now, I rely on lots of chicken, frozen fish & egg whites.

If you haven't had a chance to look it up, the reformer is an exercise machine used in pilates. It provides resistance through a pulley system. You, the exerciser, also gives resistance by lying on the machine's carriage. There is also a jump board that is placed at the end to offer some cardio training during the session. This is the link to the studio I attend.

http://www.imxpilatespittsburgh.com/

You can see a picture of the reformer here. I know I have gained decent muscle definition from this type of workout, but I have this layer of chub covering it!! Mostly in my midsection. This is what sparked my original question....will Lean Out help me? More weights? More cardio? Less Food? Or is my body naturally hanging on to this fat because I am still breastfeeding?

I really thank you for taking the time to help me.
Tracey W.

quote:

8:15 - 1/2 cup Uncle Sam cereal w/ vanilla soymilk and handful blueberries

I'm not a fan of soy. If you can drop it and the processed cereal and sub with chicken, brown rice, etc, you'll be better off. If I'm not mistaken, GoLean has soy protein, or at least some do.

I'll let others point out their thoughts on soy. I feel it will keep your bodyfat.

I think YMCA will only do a 3 point. See if you'll convince them to do 5 or 7 point.

OK. So you are used to eating frequently. That is a good thing. I don't know your BF or your weight/comp so I am estimating based on the diet you layed out above. Your interest seems to be to get leaner? A few things. No dairy, no breads, no soy, and sorry to say, no more cereals! Now that that is out of the way you should be doing something along these lines:

6:00 - 2 cups coffee w/ 1 tbsp Heavy Cream
7:00 - 3/4 cup rolled oats (Bobs Red Mill) cooked in 1 whole egg, 4 egg whites
10:30 - 4 oz. Lean beef, or chicken, 1 cup cooked brown rice or quinoa, 1 cup green veggies with 1 tbsp Smart balance butter
1:00 - Hour long reformer session (water)
2:30 - 4 oz. Lean Beef, 5 oz. White potato, 1 cup green beans and mushrooms
4:30 - 1.5 scoops UMP, 4-5 Strawberries or 1 cup mixed berries
6:00 - 5 oz grilled chicken breast, 5 oz. Sweet potato, Salad greens w/ 2 cups salad veggies (green only) + topped with 1 tbsp Olive Oil and Vinegar dressing
7:00 - 1/2 hour walk pushing stroller
8:15 - 1.5 scoops UMP, 4-5 strawberries, or 1 cup mixed berries

I would definetly recommend a WEIGHT TRAINING program in addition to your Pilates. Do moderate intensity cardio for 30 mins after lifting or first thing in the morning. If time is an issue, just keep it like you have it there with you 7:00 walk...


As far as supplements go, 1 cap of Lean Out with every meal and work your way up to 2 caps with every meal after about 2 weeks of use. This plan is a good starting point, but let me know what you BF is and we can tweak this plan a little bit...

quote:

in whole grain wrap(mustard & pickle), 1/2 cup brown

Check to see if it is soy. Most low carb products will have soy. Also, to speed up fat loss, drop the wheat. LOL...I know. It is only for the time you're dropping fat. You can introduce many items back, sparingly. I would stay away from soy, though.

CHUNKY!! We wrote posts at the same time. You never even saw my post, did ya? LOL

quote:

Originally posted by Frank:

quote:

in whole grain wrap(mustard & pickle), 1/2 cup brown

Check to see if it is soy. Most low carb products will have soy. Also, to speed up fat loss, drop the wheat. LOL...I know. It is only for the time you're dropping fat. You can introduce many items back, sparingly. I would stay away from soy, though.

CHUNKY!! We wrote posts at the same time. You never even saw my post, did ya? LOL

LOL!!!! WHAT UP FRANK!! Great minds think alike and think at the same time too!

Hi Everyone,
Thanks for all your advice!
Chunkybutt.. I will surely be making some diet changes. I was afraid the soymilk was just as bad as dairy. It is just as well, I am a cereal *****!! haha I just love it. I really just need to drop it altogether from my diet. I initially started using soymilk when I dropped dairy from my diet and wanted something in my coffee. It soon spread to my shakes and now cereal! For my coffee, does it matter if I use half & half or heavy cream? Also, I sometimes use soymilk for my protein shakes. I have also used almond milk and like that, your thoughts? Any other suggestions besides water? I also sometimes have Morningstar soy sausage...my guess is that is out. What do you think of Alfresco chicken sausage. All natural.. No nitrates or other junk. How concerned should I be about sodium? I was looking at the UMP...does Beverly have any products sweetened with Stevia?

Riptgirl...I was just looking at my stats from Dec. until now from the pilates studio. (Yes, that lovely Tanita scale produces a print out. haha) When I started my fat free mass was 87.8 pounds weighing in at 136.6 making me 35.6% body fat. Now, 8 months later my fat free mass is actually 87.4 (having fluctated as high as 90.6 as low as 87 pounds) weighing in at 113.6 making me 23% body. So, really my muscle mass hasn't changed at all. I still have the same amount of muscle! But I look much more toned...probably because I have shaved 23 pounds of fat from my body. How much lean body mass (muscle) is right for someone my size (small frame, 5'2)?

I am looking forward to today...appt. at 2pm. I will try to get the girl to take a 5 or 7 point reading. What the the 5 or 7 points I should have her pinch??

Thanks again fro all your help!
Tracey W.

quote:

Originally posted by Traweaver:
Hi Everyone,
Thanks for all your advice!
Chunkybutt.. I will surely be making some diet changes. I was afraid the soymilk was just as bad as dairy. It is just as well, I am a cereal *****!! haha I just love it. I really just need to drop it altogether from my diet. I initially started using soymilk when I dropped dairy from my diet and wanted something in my coffee. It soon spread to my shakes and now cereal! For my coffee, does it matter if I use half & half or heavy cream? Also, I sometimes use soymilk for my protein shakes. I have also used almond milk and like that, your thoughts? Any other suggestions besides water? I also sometimes have Morningstar soy sausage...my guess is that is out. What do you think of Alfresco chicken sausage. All natural.. No nitrates or other junk. How concerned should I be about sodium? I was looking at the UMP...does Beverly have any products sweetened with Stevia?

NO SOY AT ALL! Really, you should try to keep it simple for now. Just use water with UMP Vanilla and the strawberries, and I PROMISE YOU, you will be DELIGHTED with the taste!! You really can't lose with UMP in taste, quality, and results! As for your coffee: use HEAVY CREAM as it is "dairy-less" dairy product, but Half&Half is definetly dairy so no to that one. I am not familiar with the Alfresco chicken sausage, but if it has a ratio of 4:1 on protein vs. fats and is pretty much carb free, I suppose it is ok? Good luck to ya!

Just in:

It turns out if you eat soy products, you're demented — literally. Research from Indonesia has discovered a link between high consumption of tofu and poor memory.

The study analyzed soy intakes of Indonesians from both rural and urban environments, and then used a word-learning test sensitive to dementia. The researchers found that tofu consumption decreased memory. On the other hand, they found that another soy product called "tempe," which is fermented, actually showed an increase in memory among the test subjects.

"Tempe contains high levels of phytoestrogens, but due to fermentation also exhibits high folate levels which may exert protective effects," the researchers said.

This helps strengthen the argument that the soy is the cause of the mental decline. It's likely that the fermentation of the tempe products helps to offset the potential damage of the soy product. The researchers wouldn't go so far as to make this link, but to me it's obvious.

Here's what really gets me about this research: Apparently doctors still don't know whether the detrimental effects of soy on cognitive ability are the result of isoflavones or – get this – toxic additives like formaldehyde, which is used as a preservative in Indonesia. If you ask me, it's a case of both – formaldahyde is definitely toxic, and isoflavones aren't much better.

Isoflavones can be harmful because they are phytoestrogens that could actually promote the production of cell-damaging free radicals. This assists the build-up of plaque from beta-amyloid deposits, which have been linked to Alzheimer's disease. They also have an estrogen-like action, making them carcinogenic — especially to women.

When you consider the widespread consumption of soy products in Indonesia, and that they are a substantial part of the day-to-day diet, this could have a significant impact over many years. Soy consumption is far greater in Indonesia than here in the U.S. – but with the way things are going, we can't be too far behind.

Let me take a moment to give you a breakdown of all the bad things that are associated with soy: It's been linked to heart disease, cancer (especially breast cancer), reduced immunity, thyroid dysfunction, calcium deficits, reproductive disorders, even leukemia … horrific stuff.

When you think about it, this study could have found one potential benefit of soy: maybe it will addle your brain to the point that you'll forget to eat the stuff!

Dr. Wm Douglass

Soy is bunk

Okay....results are in. I weighed in at 118 with 19% body fat. I was pleased with that. With your advice of tweaking the diet and adding some weight training, I should be at 15% bf in not time. I imagine I will lose a few pounds of fat and gain a few pounds of muscle. Well, one more month before I can get really serious about training (I need to wean my son.), but I am excited to get started. Thanks for your help. I will be sure to report back in a few months. Thanks again!
Tracey W.