I gained 3 lbs in my first year of marriage, but caught it which is something to be positive about...you too with your 5 lbs. Someone praised me on that when I first joined Spark, and it was a nice thing to be made aware of.
I've been working since Jan 4th to lose these few pounds and my biggest thing to say is that it is a slow process, so you have to be patient. You probably won't lose full pounds in a week. I didn't know that, so was glad when it was pointed out to me.
The most important thing is that while the actual number on the scale has only fluctuated by 1-1.5 lbs over the last 6ish weeks, my clothes are fitting perfectly again. Exercise is really changing the shape of my body, taking off inches, and I'm OK with the scale having not dropped to the exact # I wanted it to.
Fitness Minutes: (1,285)
2/14/13 11:32 A
First of all you've done brilliantly at five pounds is just a hiccup against the backdrop of your achievements.
Cardio takes you a long way with weight loss and is enjoyable. All your routine is cardio. You don't have any strength training in it At your weight and fitness levels a plank is an alternative to lying in bed..
The usual line is to suggest a real strength training regime. compound moves with heavy free weights. This would take you to the next level of fitness and etch away body fat with the right nutritional approach.
How much protein are you eating every day? This might also be key.
You just need to move up a level in your approach to nutrition ( get your macros right) throw in some heavy weights and reduce cardio time. You might add some high intensity cardio.
2/14/13 11:17 A
I can certainly understand your frustration! First off- congrats on your amazing progress so far!
Are you taking any measurements beyond the scale? Is it possible you've gained muscle weight? I'm not sure how much time passed between your weigh-ins.
Your workout routine seems very strong! Changing it up is great, too. Do you vary the types of strength training exercises you do for each muscle group every few months as well?
You talk a lot about your activity but I think more info about your nutrition would help. Are you eating within your range? Do you have an accurate means to track your calories burned to make sure you're eating enough? I am concerned just because of the amount of cardio you do- perhaps a heart rate monitor would be a good idea for you!
Changing the proportion of nutrients you get could help- I tend to aim more for 30% protein and 20% fat rather than the other way around- that works for me. You can try calorie cycling where you eat at the top of your range one day, the low end one day, in the middle one day, etc. It could help break through any plateau.
Feel free to message me if you want to chat more! Stick in there- every healthy action you take is making you healthier!
Fitness Minutes: (91,904)
8,044 2/14/13 10:45 A
I don't know if I can help you. But I will tell you what I have been doing. I had sort of kept my weight at about 165 for along time (back in 2010). When I started ading in exercise I ended up gaining weight for 2 straight months. Then I started changing my foods up to eat smaller portions and the weight started to fall off. I got down to 153 that summer and had been staying there for a year. For some reason the last 8 months I have slowly gained. EVEN though I workout every day. And I was trying to change up my DVD workouts every month. But I still gained. In Jan I just bought a whole new set of DVD's (tapout XT) and I am on week 4. And starting to slowly lose. I also had been in a rut of eating the same meals every day. Breakfast, lunch, snack and after dinner snack was always the same meals. And only dinner switched. just this week I wrote out a plan to rotate my lunch and snacks as well.
Some people have told me that they have to add about 200-400 calories a day to help lose. That they were not eating enough for all of their workouts. It's a FINE LINE, and even harder to FIND IT. where our bodies will lose.
IT"S HARD, Hang in there.
Fitness Minutes: (2,555)
2/14/13 10:21 A
Coming to you completely frustrated this morning. For the first time in forever, I've actually gained five pounds. I began my fitness journey in January 2010, I started at 238 lbs, I had a baby in May 2011, and have been teetering at 165 lbs since July 2012. Today I got on the scale and WOW - 170! WHAT??!!
I was working out 7 days a week, and when I started looking into how to break my plateau - I learned that I could have been working out too much. I would do 60 minutes of cardio 7 days a week, and would add strength training (weights) at my gym two days a week. So right after I joined Spark, I dropped two days of cardio, and went from eating 1700 calories a day to about 1500.
I was snacking on banked calories at night (microwave popcorn - chocolate animal cookies - and sometimes veggie straws if I had the calories left). I gave all that up with this change, and I do still have some Cajun Trail mix in the evening.
I can't seem to get out of this rut, and now that I've gained weight - I'm freaking out a little bit. I am so dedicated to this, it's been my way of life since 2010 - I felt like I had things under control. Now I feel like I'm losing it again. I can't go backwards.
Please, if anyone has any suggestions for me - is my body just adjusting to the new routine? Will this weight come off if I just keep doing what I'm doing. I have four kids, and even on my rest days, it's not like my but hits the couch one time until everyone's tucked in for the night.
I've added different exercises, I've started peddling backwards on the bike, I've added the elyptical, then switch to treadmill, then switch to stationary bike.
Here's what I'm doing currently: Mon: 60 min cardio (recumbent bike) Tues: at the Gym - 35 min on elyptical - 30 min various weight training - 2 x 1.15 planks - 30 lunges - 30 squats - 30 minutes on treadmill or stationary bike Wed. rest day Thurs.: 60 min cardio (recumbent bike) Friday: at the Gym - 35 min on elyptical - 30 min various weight training - 2 x 1.15 planks - 30 lunges - 30 squats - 30 minutes on treadmill or stationary bike Sat: 60 min cardio (recumbent bike) Sun: rest day
Any suggestions are greatly appreciated. I really appreciate your time.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.