Hi all. I have been pretty diligent with walking/jogging several times a week and doing strength training twice a week for an hour per session. If you remember from a previous post I have recently switched from atkins to the zone. I am becoming frustrated with my workout becuase I have not been seeing any results, especially from the weight training. There are two people who have been doing the same strength training program for the same length of time as me and have seen tremendous results. My question is, is the lack of results for me from my previous dieting habits or am I doing something else wrong? Any recommendations?

[quote:1bcaa5ab93="CBASS"]Hi all. I have been pretty diligent with walking/jogging several times a week and doing strength training twice a week for an hour per session. If you remember from a previous post I have recently switched from atkins to the zone. I am becoming frustrated with my workout becuase I have not been seeing any results, especially from the weight training. There are two people who have been doing the same strength training program for the same length of time as me and have seen tremendous results. My question is, is the lack of results for me from my previous dieting habits or am I doing something else wrong? Any recommendations?[/quote:1bcaa5ab93] [color=darkred:1bcaa5ab93]Hi, In regard to this post, what type of results are you referring to? Gain in LBM? Progression to higher weights or more reps until failure? Loss of stored body fat?[/color:1bcaa5ab93]

Also, how recently did you switch diets? A very low carb diet like Atkins is not condusive with weight training. You have to have the carbs to get the desired effect from your workouts. If you've only been in the zone a couple of weeks you may need to give it some time. Glenna

I have only been on the zone for a little over two weeks although the first two weeks were not going well as I was extremely hungry and fatigued. With the help of Sue (you are AWESOME) I have increased my blocks and although I am still a little tired it is not half as bad and the hunger is gone. It is too soon to check weight loss so I am unsure of that. In regards to results, I am talking all results. It is a program that is done at my local gym called Body Pump and I have been going faithfully for one year, two times per week. I would expect several months ago to have seen some kind of definition. However, if you remember from my earlier post I gained tons of weight very quickly so I don't know if that is covering up possible results or if I really am not getting any. As for increase in LBM, unfortunately I did not pay attention to that on Atkins just the weight on the scale so I am not sure if I gained or lost. So for the most part I am concerned with the lack of definition. I increased the amount of weight but dropped back down recently to see if concentrating on form would help.

[quote:412360df19="CBASS"]I have only been on the zone for a little over two weeks although the first two weeks were not going well as I was extremely hungry and fatigued. With the help of Sue (you are AWESOME) I have increased my blocks and although I am still a little tired it is not half as bad and the hunger is gone. It is too soon to check weight loss so I am unsure of that. In regards to results, I am talking all results. It is a program that is done at my local gym called Body Pump and I have been going faithfully for one year, two times per week. I would expect several months ago to have seen some kind of definition. However, if you remember from my earlier post I gained tons of weight very quickly so I don't know if that is covering up possible results or if I really am not getting any. As for increase in LBM, unfortunately I did not pay attention to that on Atkins just the weight on the scale so I am not sure if I gained or lost. So for the most part I am concerned with the lack of definition. I increased the amount of weight but dropped back down recently to see if concentrating on form would help.[/quote:412360df19] [color=darkred:412360df19]Hi, Thanks for the compliment! 8) Sit tight and give this some time! Rejoice in the small accomplishments. Your block increase of last week has eliminated your hunger and given you some energy back. This is a great accomplishment. In regard to definition, at 50% body fat, you will not see definition because your muscles are hidden from view underneath the stored body fat for the moment. In regard to gains in LBM, you've been starving yoruself of protein most recently, which would prevent gains in LBM from strength training. In regard to loss of stored body fat, this is probably the first area where you'll begin to see results if you haven't begun to see any yet. Two weeks in the Zone, or on any eating/lifestyle plan for that matter, is not vey rmuch time at all. From your other posts I know that you're aware that individuals switching from Atkins to the Zone will most likely experiecnce a longer period of adjustment to the Zone. Remember that your diet will impact yoru weight loss much more than your exercise. If I remember correctly diet is 80% , exercise 20%. Let's try to hold on a little longer and let your body catch up to these changes you've recently made. They are significant changes, and you will see results. As you're probably aware, in the Zone the losses you see on the scale will represent permanent loss of stored body fat. For now concentrate on insulin control. You will see some progress soon.[/color:412360df19]

[quote:684ea1a92f="CBASS"] It is a program that is done at my local gym called Body Pump and I have been going faithfully for one year, two times per week. I would expect several months ago to have seen some kind of definition. [/quote:684ea1a92f] That sounds similar to a class that I take called Power Pump. It is in the aerobic room with small barbells that have adjustable weights. We use low weigh and a lot of reps. Is yours the same? I love that class. They also offer it in combination with step aerobics and that is even better because we get our heart-rate up and then have periods of lifting while our heart-rate is going back down. I started taking these classes back in August and go to at least two of them a week. I don't have a lot of definition either but am seeing more as my weight drops. You may also want to ask the others if they are doing any other training. I found that most of the women in my classes take two classes a day! They look great but I don't know if I'm ready for that. :?

HI! It sounds very similiar with the bar bell and you can add whatever volume of weight you would like to it. I think I would enjoy it more if I was seeing the results. Before I switched to the zone I was at my goal weight but still really felt flabby and I had been taking the class for about 7 months. I did ask one of the others and that is the only class they take. They do no aerobic activity at all. I was sooooo jealous. However, I usually feel more energetic when I do aerobic activity.

I don't know if you are interested in trying something new... I have been in the "Slim in 6" program, with Debbie Siebers... And I am completely pleased!! After several years, I can see my body changing even day by day!! Which truly amuzes me because I had trouble with my weight for many years, and tried many diets, like the Atkis too. But I ve never got results. My husband is very pleased and happy! As I am too!!! Sue is so right. I started the slim in 6 program before the starting on the Zone, I also made one of the diets they suggest there, and actually there I found the name of the Zone. I lost some weight with it, like 2 .5 pounds in their 6 day diet, but I think I re gained part in the next days after I finished. So it didn't work so well, but atter being probably 2 weeks on the zone, everything started working! I am loosing weight again (about a pound per week) but even that I weigh the same than I did like a month ago or so, my body is completely different. I think Slim in 6 is an excellent program as the Zone is! They combined are giving me great results.. that I searched for years! I like to do exercise in my home... By the way if you are intetested, you could buy it on ebay, for less and new.. I am just so happy and thank the Lord, and I wanted to share this with you , and of course with Sue!! And I hope this will work for many people too!! Some times it take time, ( I was doing before the Winsor Pilates, which I do really love!! But I didn't get the same results, but being fare I didn't try that doing the Zone at the same time, But of course at least for me, is more work out or difficult Slim in 6 but believe me it is worth it!!! Have a great day!

Ups.. I forgot to be specific in what is so right Sue , this time as other many! It really matters the diet, just exercise doesn't work... :) Sue: You are a great blessing!!! Thanks !!!

[color=darkred:89fe13f18b]I know what you mean about weight not being too differrent yet, but your body is changing from day to day. It's a geat feeling isn't it? Congratulations! :D [/color:89fe13f18b]

Isabelle, I saw the slim in 6 advertised on TV and have been considering purchasing it. Do you need any special equipment to perform the exercises?

I've also seen the slim in 6 on TV and considered it. I wasn't sure if it worked for people who were already exercising. I didn't want to be disappointed with a routine made for people just starting out that wasn't difficult enough for me. What was your feeling switching from the other classes to that?

CBASS . You will only need a resistance band, (Or weights 2lb or 3lb) I do like the resistance band. They also have a website with info- beachbody.com You can buy it there. I buy mine on ebay. (And it was new, but with a better price) It is so incredible to get results! (I haven't had any over these past years, so this is my first time, after my 30 ties.. I have 3 weeks in the Zone, and I am very happy, I have lost only 2 1/2 lbs but my body really looks diferent, (My husband is veery happy) My pants look now great, (for what it was before) I weight 119 lbs, and I want to loose 17 - 18 Lbs, probaby, (I am not sure, I will see it when the moment comes) Today.. I discovered something very interesting.... Yesterday when I did the Slim in 6, I felt so tired... And then I search in my little book a day in the week when I felt with more energy than all the other days, So I looked into both breakfast, and I saw that that day, I took two Fish oil capsules, and I ate turkey bacon. Well today I didn't had turkey bacon but I thought it might be the fish oil.... And! Yes it was, I felt more energy, and also I saw that I did sweat a lot more (? I don't know that why..) But the energy made me very happy!!! I am really happy with the Zone, and also with Slim in 6 I hope this helps, :) Have a great day!!!!

[quote:bc6b8a7065="Isabelle"] I have 3 weeks in the Zone, and I am very happy, I have lost only 2 1/2 lbs but my body really looks diferent, (My husband is veery happy) My pants look now great, (for what it was before) I weight 119 lbs, and I want to loose 17 - 18 Lbs, probaby, (I am not sure, I will see it when the moment comes) [/quote:bc6b8a7065] [color=darkred:bc6b8a7065]Just curious. What's your height and LBM?[/color:bc6b8a7065]

Yesterday when I did the Slim in 6, I felt so tired... And then I search in my little book a day in the week when I felt with more energy than all the other days, So I looked into both breakfast, and I saw that that day, I took two Fish oil capsules, and I ate turkey bacon. Well today I didn't had turkey bacon but I thought it might be the fish oil.... And! Yes it was, I felt more energy, and also I saw that I did sweat a lot more (? I don't know that why..) But the energy made me very happy!!! I m curious Isabelle. What did you do differently with the fish oil that gave you more energy? Did you take more or less of it?

gjh4242: I did order the slim in 6 program off EBAY so unfortunately it did not come with a spreadsheet on when to do what. I briefly watched the tape though and it seemed like it was mostly toning exercises and not a lot of aerobic value but I haven't officially tried it yet. I am a little concerned about the lack of aerobic activity although it may look easier than it actually is. The second series is a 45 minute tape. I haven't watched the third part yet but i'm assuming it is about 60 minutes. I can't imagine doing 60 minutes of this then another 30-60 minutes of aerobics so I'm not sure what to do. Isabelle, since you have tried it maybe you can add to this. Am I missing something?

Thank you very much Sue, yes it feels great, and it gave me hope, I have lost just about 2 1/2 lbs. But my clothes fit very different, So I am happy. I don't have words to than you for your patience.. Here I have Kaylie try ing to write.. so it is almost imposible... She is !just 1 year old... She also needs a nap, I was discouraged that I didn't loose weight as other people (with the excersise program,) But I am seeing results, and that is what it counts, :) Thanks again... baby screaming... I have to go! Thanks Sue you are so incredible!!!

CBASS: The fist phase STart it up.(SIU) They recommend you should do it for two days to a week.. You just should go in your own pace, when you feel ready to go to the second phase (Ramp it Up- RIU) Then you should do this one for 2 weeks, ( I did it three, I never realized my time was up, but that was fine because it gave me more time to do it better) Then is when you jump to the third Phase, Burn it Up. (BIU) Just listen to your body and don't worry, Debbie says many times if you need to take a break, take it, I did WInsor PIlates first, and I do love them, I like them a lot, and for me they are easier, but with SI6 (Slim in 6) I am having results, so I am happy. I also didn't do the fast, and well with the Zone, you know is not good. Actually I tried one of the fast diets for 6 days that they have and in their panflet I read about the Zone, so that is how I got to know about the Zone and went to the library to get the book. Whatever you need, I will be pleased to help you. Just do the best that you can, and give it time, and don't worry, If I am seeing results... you will too!!!! I am about two weeks to finish the program, Of course, you can do more than one round. I hope you like this, ( I am not a person who likes very much to do excersize... never was, but My Lord, the results, my family, my girls, my health , keep me going! I start my SI6 30 to 45 mins. after having my breakfast. But I do have 2 fish Oil capsules, which I found they gave me more energy. Ohh! Yes, the third part is about an hour, with stretching and everything, but you have time to build up with the other phases so you will be ready. To tell you the truth I just did the Star it up, and nothing else for 6 days ( In my free day I am to busy to do it, and I enjoy just to go walking and be with my girls) then I did the same with the other two phases. I will check to see what else I can find to tell you, Have a great day!!

CBASS: I am sorry I didn't read this before.. What I did with the Fish oil, I took more than I was taking in the morning. I started with just one capsule (3 times a day) but then In the morning I took 2. :) I still need to find out if I should take more during the day too,

SUE : Hi, My Height is 5" 2 1/2 61 inches. And according to the body fat calculator.. I used in Feb. 4 Body fat 25.32% LBM 89 Lbs Abdomen 31 Hips 35 Wt. 119.5 I am almost 33 years all and still nursing :) My weight came up a little again, then down, didn't know why but in Feb 15 was 119.5 Abdomen. 29 Hips 35 But I don't know why I didn't write down the Body Fat an LBM I don't understand LBM, welll.... Thanks Sue very much, you are incredible! SIncerely, Sara

CBASS: And SUE: I am so sorry because I am not organized, sometimes I come and write something very fast because the baby is crying and it looks like I made a mes... I am confused and I don't know if I anser to CBASS about the fish oil. I took more, and I felt more energy. :) Also my name is Sara, I choose the name Isabelle because is the middle name of my baby girl, Kaylie Isabelle Aimee... a long one!! But I love it. Sorry girls, I will try to be more organized... Have a great day Sincerely, Sara

[quote:8b34cac21e="Isabelle"]SUE : Hi, My Height is 5" 2 1/2 61 inches. And according to the body fat calculator.. I used in Feb. 4 Body fat 25.32% LBM 89 Lbs Abdomen 31 Hips 35 Wt. 119.5 I am almost 33 years all and still nursing :) My weight came up a little again, then down, didn't know why but in Feb 15 was 119.5 Abdomen. 29 Hips 35 But I don't know why I didn't write down the Body Fat an LBM I don't understand LBM, welll.... Thanks Sue very much, you are incredible! SIncerely, Sara[/quote:8b34cac21e] [color=darkred:8b34cac21e]Just want to let you know I saw this and I'll get back to you soon. :D[/color:8b34cac21e]

Sue, Thank you very much!!! You are such a big blessing! Sara,

[color=darkred:0ac4ab8ad7]Hi Sara, I love the name you've given to your daughter! (BTW, I have 2 daughters and a son, and lots of breastfeeding experience.) Your desire to lose another 17 or 18 lbs is the reason I asked for your measurements. Using your most recent measurements of weight 119.5, height 62.5, abdomen 29, and hip 35, you have 23% bodyfat and 92 lb LBM. LBM (Lean Body Mass) refers to the weight of everything in your body which is not fat (ie, muscle, bone, etc). Your goal is to acheive fat loss while keeping LBM the same or increasing it. The lowest body fat recommended for a female who is not a professional athlete is 18%. For you this would be a total weight of 112 lb. This means it's not adviseable for you to lose more than another 7.5 lb. To lose 17 or 18 lb would be putting your health in danger. The recommended ideal range of body fat % for a female is 18% to 22%. For you this would be a weight range of 112-118 lb. Now, for your recommended block amounts. Dr. Sears recommends adding at least one block of P, C, and F to every meal when nursing. At your present LBM, this would mean a minimum of 14 blocks a day if you're at or below the "Active " level, and a minimum of 15 blocks a day if you're at the "Very Active" level. I don't remember your daughter's age, but if she's older and you're only nursing a little, like once or twice a day, then 12 or 13 blocks might be appropriate for you at "Active" and 13 or 14 at "Very Active".[/color:0ac4ab8ad7]

SUE: Thank you very much, you are the Sweetest! I am so glad you are telling me all this, I didn't had an idea which will be a good weight for me, I said that because I found it somewhere on the internet (the 18 Lbs, or weight 101) But I have never weight that, I have weight arround 111-112 and I felt great, (just like you said) That was some time after I had my first daughter. She is 7 now. How old are your children? This is my first breast feed experience, it cost me a lot... And with my first one I couldn't do it for lack of information and other things, but this time, I prayed a lot, and was decided, so I found more information in books, friends, and I also had a lactation nurse at the hospital. My baby was a preemie, which complicated everything... then we had thrush... (Extremelly painfull for me, thanks God not for her) And it was a horror, because I had to use an electric pump every 2 hours... while sick... and while new at breast feeding... So you can imagine the torture. I remeber I bleed, and tears will come out of my eyes while pumpin... but I just thought about my baby, You can't imagine, how happy and thankful I am that we made it to the year!! (She is one year old) I enjoy nursing her a lot, We do it when she is awake in the morning, (twice most ot the time) , then at nap time, (sometimes if we remember or she ask, in the afternoon) and then for sure at night time. So it is about 3 times a day and sometimes 4 or 5 (that is what I want but sometimes doesn't happen. May I ask how long did you brest feed your babies? I think I have a good supply now.. which makes me incredible happy.. since I had many troubles.. as I told you... I have been doing 12 blocks a day, but I am not very sure which activity level to use. I do it 6 days a week (in the 7th I just do stretching) and it is for an hour. I use a resistance band, also push ups, crunches... I never was into excersize.. so I am completely ignorant on how to catalougue this plan...Maybe.. CBASS can help me in that (now that she is doing it too :)) I really apreciate all your time and how sweet you are, This 22nd I will have a month in the Zone. :) I have been trying to use favorable vegetables, and almost no fruit, and when I use it it is strawberries. I will weight myself God willing on tuesday... And God willing, I will see a little change in my weight, which will mean a lot, because I have been stucked in 119, and 118 will be great! ( I still can see that I have more fat in a mirror, and I know I feel better with less weight) I just need to get right my activity level... and how do you see my nursing? Is not a lot. :) If for a reason I need to add another block from 13 to 14 it would be fine to add it to the 2nd snack am I right Sue? ( I found that a 4 Block meal is too big !!! even sometimes the 3 block is very big... more when using just veggies) I also feel now, more sasiated that when I beggin in the Zone ( Does this mean my body is doing better? ) Another thing I am not sure on how to do.... HOw much fish oil is good to take while nursing? ( I am also giving my baby 1 capsule a day) and I have been taking 4 counting them in my fat intake. I am sooo happy!!! I got your answer today!! God bless you Sue, and your family, How old are your children now? Thanks Sue!! You are super!!!! May I send you a hug? You have helped me a lot!! With gratitude, Sara, PD. It is also super to know you liked my daughter name :) My other one has also 3 names.. Gabriela Nicole Amy. ( did you know that Aimee is the same than Amy? both mean beloved one ... So I did it on purpose, it is both last name of their 3 names... biiig names!! ( I just have two)