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Losing too quickly!



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BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/2/13 10:26 A

One more thing, in your edit you made a great statement:

"I really think the issue is that I just need to keep challenging my body more like I started to 6 weeks ago"

This! That is the "secret". heh.



JENNILACEY
SparkPoints: (74,311)
Fitness Minutes: (61,915)
Posts: 2,489
2/2/13 10:22 A

sorry I edited my comment a bit after you read it but thanks again! You've been very helpful.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/2/13 10:18 A

CHARMIAN2 just wanted 3 points today ... glad you ignored that comment. lol



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/2/13 10:17 A

It sounds like you know the problem now. Definitely getting under some barbells and perhaps a power rack in the house would be a huge step. I workout at home myself. You can do barbell lifts safely by yourself with a power rack. I've not watched a JM video, but if they're anything like P90X, I would ditch those as well. Once you start removing the cardio and all the things that don't work, this becomes incredibly straight forward. Good luck!



JENNILACEY
SparkPoints: (74,311)
Fitness Minutes: (61,915)
Posts: 2,489
2/2/13 10:14 A

Thanks Charmian, but I already do an 60-90 mins every day of the week plus run a household. I don't think doing more exercise is going to stop me from losing weight too quickly, either... lol



CHARMIAN2
Posts: 996
2/2/13 9:53 A

Just do more exercise.



JENNILACEY
SparkPoints: (74,311)
Fitness Minutes: (61,915)
Posts: 2,489
2/2/13 9:47 A

I'm working with what I have which up until 6 weeks ago wasn't much. I only had 5 lbs weights that were way to easy for me (obviously). I just got the 8's in Dec and 15's beginning of January. I can't afford to join a gym nor do I have access to one because I don't drive and have two small children. I'm just starting to build up my at home gym but I've been doing probably *ineffective* strength training for 5 months. I only really was able to start challenging myself more the last 6 weeks and that is when I really started seeing results in my tone and definition. So maybe that's when I began *actual* strength training? ;) My arms are weakly, even though they're looking 10x better than they did 6 weeks ago. My legs, I could definitely lift a lot more if I really push myself which is probably what I should be doing, right?

So now my next step will be breaking out my husband's barbells because I'm ready now to move up in weights on a lot of my exercises.

Thanks for the links. I'm going to give her story a read after I finish my ST program today. I really think the issue is that I just need to keep challenging my body more like I started to 6 weeks ago because I made far more improvements in those 6 weeks of heavier lifting than I did the entire time since I started ST 6 months ago. In addition to upping my cals and cutting back on the cardio. You've been very helpful and I don't mind the scrutiny, I want to improve and have an effective ST program. If you know any resources on bulking and cutting I'd much appreciate them. I think that may be the next step in my journey once I get proper strength training figured out.

Edited by: JENNILACEY at: 2/2/2013 (10:21)


JENNILACEY
SparkPoints: (74,311)
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2/2/13 9:38 A

Oh and the JM BFBM video runs through cardio/st moves like jump squats, high knees, butt kicks, pillet (sp?) squats, mountain climbers, scissor kicks, cross country, skaters, 180's, single leg hops, a bunch of ab moves like plank twists, pikes, knee crunches and two kickboxing circuits.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/2/13 9:38 A

Please understand first that I'm not trying to pick on you, just help. There is a site called strstd.com. If I plug in your numbers into that site you don't even register. In other words, your strength isn't even of that of what is considered "untrained" for a 113 pound female. To me, this means you're severely lacking muscle. Of course, it could also mean you're not pushing yourself during your workout, your form is terrible or something else, but not even registering on that scale needs to get fixed. I would be way more concerned about that than your weight.

strstd.com

I know I'm a guy, so you're probably used to guys telling you to lift, but I found a girl who was in a similar situation. You might find her story (and her routine) motivating, helpful and educational.

www.nerdfitness.com/blog/2011/07/21/meet-s
taci-your-new-powerlifting-super-hero/


p.s. ditch the bicep curls, start doing chin ups and pull ups.



JENNILACEY
SparkPoints: (74,311)
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Posts: 2,489
2/2/13 9:27 A

I do alternating biceps right now with 15's (I'm a weakling still) but I'm up from 3 sets of 6 reps to 3 sets of 8-12. Planning on moving up once I get to 3 steady sets of 12 reps.

Squats (I do pile squats right now) I use my 15's and am up to 3 sets of 12-15 reps so I'm about to move to 20's or 25's.

I need to be doing a heavier weight for my calves, I use my 15's and do 3 sets of 15. I have to break out my hubby's barbells.

Deadlifts I use my 15 dumbells (so 30 lbs) and I'm up to 3 sets of 12. So again, going to be moving up.

I also do quadruped hip extentions and grip my 8 lbs inbetween my knees. I'm doing 2 sets of 12.

I don't do bench presses. We have a bench but unfortunately have no place in house for it. My hubby keeps it in the backyard and it's freezing out. He actually goes out in the middle of winter to use it, I'm not so brave. I may consider giving it a go come the spring though.

I also just started two part pushups. I started out only being able to do 2 sets of 8 pushups 6 weeks ago and now I can do 3 sets of 12 so I had to modify.

I am still keeping my eyes open for some resistence bands on sale.

Edited by: JENNILACEY at: 2/2/2013 (09:30)


BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/2/13 9:16 A

Great, what are your current numbers on strength training? Particularly squat, deadlifts, bench and press.



JENNILACEY
SparkPoints: (74,311)
Fitness Minutes: (61,915)
Posts: 2,489
2/2/13 9:04 A

I do a ton of strength training and heavy lifting and have been for awhile now. I try to do low reps and heavy weights. Especially in the last 6 weeks or so I've been getting quite buff looking, lol. My belly is starting to flatten out on the sides now and I'm starting to see quite a bit of definition there. But you know that middle pot. I obviously don't expect it to be flat again, that's a bit of a pipe dream. I just want a bit of damage control. And I've weighed around 105 lbs most of my life and never looked emancipated. I've been losing an inch off my waist steadily every 5 lbs. I'd be quite content to lose another 2 inches, no more.

I definitely agree, the cardio's got to slow down. But I've always been pretty balanced between the amount of cardio and ST I do, giving equal time to each. I definitely agree at this point in the game the ST is far more important for my goals. So I'm going to cut back on my cardio (I do combined ST/cardio JM's BFBM right now as my cardio and the 30 day shred before I start my regular ST program). As well as start raising my cals as you suggested. I was actually interested in the idea of bulking and cutting but I haven't researched it enough yet (nothing extreme either like a bodybuilder/fitness model) but just a modified version of it to balance out my body composition. I'm going to have to learn a heck of a lot more about it first though. Do you think this would help achieve my goals?

Edited by: JENNILACEY at: 2/2/2013 (09:13)


BREWMASTERBILL
SparkPoints: (31,080)
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Posts: 4,110
2/2/13 8:48 A

Oh Jenni, we've been down a similar path. I had a lot of extra fat around my middle from being pregnant as well. I carried around a half a keg of beer in my belly for probably 12 years. I did the severe calorie deficit and lost a ton of weight. I looked emaciated. But guess what never left? I had defined arms, legs, but a floppy belly. Now I've gained 30 pounds over the last couple of years and my stomach has gotten better. What?? Yup. Weight isn't the problem, composition is the problem. Like me, it sounds like you've lost a lot of lean mass as well. For me, the success included lots of heavy lifting and ditching the cardio. Do "conditioning" type work instead (think HIIT, hill sprints, etc). Stay off of the treadmill. Lift way more often than your condition and don't be afraid to gain weight. My belly ain't perfect yet, but it's a lot better.

I go over the hard lessons I learned in detail here.

www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=5192847


Obviously, this is just my experience, but I think you could benefit from the mistakes I made.

Edited by: BREWMASTERBILL at: 2/2/2013 (08:52)


JENNILACEY
SparkPoints: (74,311)
Fitness Minutes: (61,915)
Posts: 2,489
2/2/13 8:28 A

I'm still carrying a lot of fat around my middle from my pregnancies. I strategically hide it of course, I also have a petite frame. 103-115 is my ideal weight according to most BMI calculators that account for frame size.

I have definitely been considering upping my cals again. I just wanted to see if cutting out the excess cardio would help even it out a bit. Or is it not enough?

Edited by: JENNILACEY at: 2/2/2013 (08:37)


BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/2/13 8:20 A

You seem to be at your ideal weight from a BMI perspective. From your pic in December, you look great. I don't say that just to say it either, you really do look like you're at goal (or should be). Why are you still trying to lose a pound a week? Keep in mind Spark estimates are just that. If you're losing too quickly, eat more or do less cardio. It is unlikely strength training has "boosted" your metabolism. You're eating too little or moving too much. Time to find your true equilibrium.



JENNILACEY
SparkPoints: (74,311)
Fitness Minutes: (61,915)
Posts: 2,489
2/2/13 7:50 A

What is going on here?!

I'm under 115 lbs now and have been experiencing relatively fast weight loss ever since joining Spark's back in August even in my healthy BMI. A did plateau twice but got back on track after 3 weeks both times by playing around with the amount of calories I was eating.

I had dropped from 1400 cals to 1200 cals my first plateau. Which was a bad idea because it was torture and probably not all that healthy for my activity level. It *did* work at breaking me through the plateau and lost another 15 lbs in 6 weeks before I got stuck again.

So next I upped my cals back up to an avg of 1400 which with my cal burn of 2000/week works out to about 1 lb/week. Since I started that, I've been losing 2 lbs a week and the last couple days 1/2 lb a day. It's been 2.5 weeks since I started losing again and I've lost 6 lbs.

Is this normal? My cal deficit says I should only be losing 1 lb per week, why have I been losing so much faster in my healthy bmi? Is it possible I'm burning more cals than Spark's tells me I am? Has strength training really boosted my metabolism *that* much (I don't think it would be that signficant). Is it just a fluke?







 
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