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Carmen 
Posts:14
Aspiring
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| 06/18/2009 1:03 PM |
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Hi everyone! I have been trying to follow the Zone for a while and I haven't been succeful at it. The last time was back on Feb, I follow the plan for about 6 or 7 weeks but I got unmotivated because I didn't see big results for that I mean I din't even lose a hole size so slowly I just went off and off the Zone eating. I have read all the books and it all makes sense I just can't give up on it. I need to keep try it and be succeful this time so please HELPPPPPPPP!!!! SO I am back with a fresh star... I have been exercising for now 3 months and I feel very proud because I am going a little ove an hr a day M to F 50m treadmill and 20 weight so at leat I have the habit of exercise, now I must lose all of this fat <img src='http://www.zonediet.com/desktopmodules/ntforums/images/emoticons/smile.gif' height='20' width='20' border='0' title='Smile' align='absmiddle'> I did my blocks calculations and if comes out to 12. I am 5'7, 230lbs, 45 abdomen and 50.5 hips. Activity =active
I would like any suggestions for keeping motivated and most of all to see results.
This morning I woke up and have a snack (1.5 oz turkey, 1/3 apple, 3 almonds).
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Sue K 
Posts:9558
Zone Expert
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| 06/18/2009 1:18 PM |
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Welcome Carmen!
12 blocks sounds appropriate. BTW, you and I are the same height.
I'll be happy to help. Your snack looks balanced, but it may need more fat. Sometimes deli turkey is missing the fat that is presumed to be in Zone friendly low fat protein choices. Here’s how Dr. Sears explains fat blocks (taken from MASTERING THE ZONE, page 292 and 293).
“Why is a fat block only 1.5 grams?
Every block of low-fat protein contains approximately 1.5 grams of “hidden fat”. Therefore, by adding one extra fat block (which is defined as 1.5 grams of fat) for each block of low-fat protein, you are actually consuming 3 grams of fat or two blocks (one internal in the protein and one external) for each protein block. If you are using fat-free protein sources, such as isolated protein powders, then you should be adding two blocks of fat to achieve the same ratio. Obviously, if you are eating higher fat protein choices, you would not be adding any extra fat blocks to your meal. Remember that every time you add additional fat blocks to a meal, they should be composed primarily of monounsaturated fat.”
Another tip, cut back on the weight training to nor more than 3 or 4 times a week.
I've been eating in the Zone for about 15 years. I lost 100 pounds during the first 2 yrs, have kept it off since then, have eliminated my high blood pressure (my doctor took me off the two high BP meds I'd been on; that was about 8-9 years ago), and I've had had many other benefits from the Zone. If you'd like to post a sample of a day of your typical meals and snacks I'll be happy to take a look, see if I notice anything. Do you ever feel hungry?
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast is the best!
To view my before/after pics and meal photos click on this picture
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George
Posts:38
Aspiring
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| 06/18/2009 1:43 PM |
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Hi Carmen. Just wanted to say congrats for giving it another go. Just remember, don't be scared of fat. You have to eat it to be successful.
Also in terms of your workouts, in my opinion what you're doing seems like a bit to much. If I were you I would drop the weights to no more than 3x per week; however make sure that each workout is beneficial. Remember, quality over quantity. If you would like more info. I posted a workout people have used which has shown quite a bit of success for them; it is in the thread "getting frustrated". People seem to do really well on it. Also, I would do moderate intensity cardio. 2x a week, and light cardio. 1x a week. By the way, what do your workouts consist of in terms of cardio. and weights. The way I would structure it is:
Mon.-weights
Tues.-cardio.
Wed.-weights
Thur.-cardio.
Fri.-weights
Sat. or Sun.-light cardio (a nice lengthy walk, etc...)
Also as I posted in another thread never do cardio. before weights. By doing this you are tearing away glycogen needed to gain the benefits of weight workouts. Thus doing your routine with them split up is probably the most beneficial way to go.
The most important thing is to work hard. There is a reason why there are people in the gym who, after years of exercising, are no leaner, bigger, or stronger than they were when they first started. Why? They are afraid of hard work.
Good luck. |
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Carmen
Posts:14
Aspiring
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| 06/18/2009 5:04 PM |
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Sue/ George Thanks alot for your quick reply  I will take your advise because I am determined on getting back to my ideal weight with the Zone.
Sue thanks for offer your help on reviewing my menu I will post it tomorrow. As for hungry yesssssssssss but I guess is the Carbs craving as a result of not eating right.
George I read your other thread where you posted the workout but I didn't undestand it  I even check the link that you provide but since I am not familiar with all of those terms I couldn't figure it out. What I started doing since I read it is my weights first and then my cardio, at least I got that! LOL Well, my routine:
15min Stair Climber
45min Treadmill (brisk walking)
For strenght trainning I do the circuits machines 2 reps of 15. I alternate 1 day upperbody the other lower body. It usually takes me around 20min to complete those. That from Monday to Friday. Please tell me how far out am I. I must agree with you on " there are people in the gym who, after years of exercising, are no leaner, bigger, or stronger than they were when they first started" That is ME |
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Sue K
Posts:9558
Zone Expert
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| 06/18/2009 6:07 PM |
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You're welcome!
Carmen, is your hunger focused (you feel fine otherwise, plenty of energy, feeling fine with clear thinking and good concentation, just hungry) or is it unfocused (hungry with any one or more or these or similar symtoms: tired, irritable, sleepy, lack of concentration shaky, lightheaded, jittery, nausea, lack of energy, etc.)?
Keep in mind that most of your stored fat loss loss will be due to what you eat, not to your type and amount of exercise. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast is the best!
To view my before/after pics and meal photos click on this picture
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Carmen
Posts:14
Aspiring
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| 06/19/2009 11:16 AM |
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Hi Sue, my hunger is definetly foccused well you know what I don't now maybe not. I feel with energy and fine but I can not concentrate I am just thinkning on having something extra
My day was following:
Snack: 1.5 Turkey, 1/2 apple, 3 almonds
Breakfast: 3c Straberries, 3/4 cottagge cheese, 9 almonds
Snack: 1/3 c Roasted Edamame, 1/2 apple
Snack: String Cheese, 1/2 Pear
Late Lunch: 4 oz Chicken Breast, 3/4 Black Beans, 1/4 Hummus, 1tsp Olive oil and some salsa on top
Dinner: 2 oz chicken, 1/4 black beans, 1 corn torilla, 2 tbs avocado and some salsa on top.
Sue do you think that I am doing too much as far as excercise? What are your suggestions, thanks in advance for taking the time and help me and the rest of the community |
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Sue K
Posts:9558
Zone Expert
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| 06/19/2009 12:55 PM |
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Hi Carmen!
As long as you're keeping it to 20 min and not working the same muscles two days in a row, your weight training should be ok.
From your description of hunger it would appear you need to add another C block to every meal, but when looking at your menu, the first thing that stands out is that you need to work in more lower density carbs (eat less beans and fruit and a lot more low density veggies). I'd say to switch some of the beans and fruit for lower density veggies, add enough fat (re my previous post), and see how it goes for a week or two. If by then you're still hungry and not experiencing fat loss, then increase by one carb block at every meal, while continuing with the recommendation to use more veggies, less beans and fruit.
Keep us posted along the way. I'll be glad to help you.
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast is the best!
To view my before/after pics and meal photos click on this picture
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George
Posts:38
Aspiring
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| 06/21/2009 9:49 AM |
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Hi Carmen. I am not sure of your experience level with exercising but I will assume you are a beginner. In such an instance the way I structure it for people is something like this:
Monday (weights):
Bodyweight squats (or weighted whichever you prefer)2x15
Chins/dumbell rows 2x8
(chins if you have the equipment to do them i.e. can do them with bodyweight, gravitron machine, bands, a partner. Dumbell rows are good also)
Push ups 2x8
Seated dumbell press)2x8
Lying tricpes extensions (skullcrushers)2x8
Sit ups-2x12 (or hanging leg raises; something functional. Crunches are okay if you have to do them but are not very useful/functional when it comes to real life application)
Rest no more than 45 seconds between sets and no more than 1 minute between exercises
Tuesday (cardio):
Cardio. (not sure how you are with jogging, but if you are willing to do it do the 'Couch To 5 K' program. Works wonders for people. Here is a link:
http://www.coolrunning.com/engine/2/2_3/181.shtml)
If you aren't able for whatever reason to do the program do moderate cardio. for 30-45 minutes of whatever exercise you enjoy the most.
Wednesday (weights and cardio.):
Deadlift (barbell or dumbell)1x8
Bodyweight squat (or with weights)1x12
Push up 1x8
Sit ups 1x12
With the above workout you would do one exercise right after the other for the prescribed number of reps until you finish the sit ups. Rest 1 minute. Then repeat. You will do this cycle 4 times. If possible time how long it takes to track your progress. Then:
Couch to 5 K program if you have chosen to do it. If not do 20 minutes of HIIT. Basically an example of this would be if you are doing the treadmill. Walk for 1 minute than run (to your capacity; don't injure yourself) for 30 seconds; than repeat. Keep this up for 20 minutes. Also make sure to go by what you are able to do. If you can do 1 minute walking but only 15 seconds running, do that. Remember, push yourself yes, but don't push to far.
Thursday (cardio.):
Same as on Tuesday
Friday (weights):
Same as on Monday
Saturday and Sunday: off.
This is based on a five day a week plan. If you could do a sixth day that would be ideal as your cardio. would be moved from your Wednesday workout and you would then be doing weights one day and cardio the next.
Just remember to give each of the workouts your all. Mediocrity breeds mediocrity. Hard work=progress.
Good luck with everything. |
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Carmen
Posts:14
Aspiring
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| 06/21/2009 6:08 PM |
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Thank You Sue, today I started doing in that veggies only with my protein. I'll keep you posted on the results for a week.
And George guauuu THank you for posting such a detail program, and yes I woul consider my self a beginner Tomorrow I will take that with me and start your program. Thank you very very much !!! |
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Jana
Posts:484
Zoner
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| 06/22/2009 8:48 AM |
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Another great workout program George. Thanks for posting it. I did the couch to 5k a few years ago and its a great program! I also highly recommend it to anyone who is trying to make the transition from walking to running/jogging.
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