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HALYNRAKELE
SparkPoints: (3,876)
Fitness Minutes: (5,007)
Posts: 81
1/30/12 11:04 A

Thanks for responding everyone! I learn so much from reading these message boards! Yesterday I went out and bought a dry erase calendar and wrote out my exercise plan and added a REST day! I'm still tracking here on Spark but I need a big visual when I get up in the morning! I'm going to give it a shot! No more of my getting discouraged posts!! So grateful for all of you!!



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
1/28/12 11:34 P

Hi HALYNRAKELE,

Know that weight loss is not a linear process. In other words, there will be some weeks where you may lose and other weeks you may gain or remain the same, but that does not mean you are doing anything wrong. It's only been 3 weeks since you joined and for many members the process may take as long as 8 weeks to see some change on the scale.

Our weight is not a static number, but more like a vital sign. Just like your blood pressure, heart rate and body temp will vary throughout the day, same is true with your weight. Because our bodies are largely made up of water (the fitter we are the more water we retain), any deviation in our diet, hydration, workouts, even hormones can lead to a shift on the scale.

Know that all changes within the body must begin at the cellular level...all the way down to the fat cells need to release the free fatty acids, to the muscle cells making bigger and more numerous mitochondria-these are the organelles within the cells-to give us energy.

It isn't uncommon to see a slight upward shift in weight when we start exercising, or add a new training regimen and eating better. For one the muscles are making more mitochondria which allow for extra glycogen-stored glucose in the cells- therefore, your body hangs on to more water to help with the cooling off process for exercise and for helping process energy. Your muscles will also have an increase in blood volume in order to have better availability to oxygen and removing waste, especially lactic acid. These things coupled with eating higher fiber foods, such as fruits and veggies can show a gain, when in all reality it is just a shift in fluids.

Hang in there!

Coach Nancy



GRACEMCC45
Posts: 1,134
1/28/12 10:59 P

Hi again,

Looking at your routine: here is a suggestion (keep in mind I am not a professional, but I have been seeing a personal trainer since March, and these are the kind of things he would recommend to me).

I would maybe take out the cardio on Friday and make it strength. I LOVE my Zumba classes and that is a hella cardio workout! I couldn't imagine teaching it! You are pretty cardio based, so changing a cardio workout to a strength would probably be good for you, and make Saturday your active rest day. In short: Sun - strength, Mon - cardio, Tues - Zumba, Wed - Tap, Thurs - Zumba, Fri - Strength, Sat - rest.

Adding strength workouts builds our muscle, which increases our metabolism because muscle uses more calories at rest. Physiology is cool.

I am so jealous of your ability to have a regular schedule! I work shiftwork so mine is all over the place! Changing up your routine every 6-8 weeks will be beneficial as well to keep a plateau from occuring. I focus on cardio for 6-8 weeks (still doing strength), then flip around and focus on strength for 6-8 weeks while still getting cardio.

Keep it up!



MICHCLEARY
SparkPoints: (60,375)
Fitness Minutes: (55,822)
Posts: 5,775
1/28/12 10:58 P

A good rate of loss is 1-2 lbs a week which would translate out to 4-8 lbs a month and you are in that range. it sounds though like you could use a day off a week. Your body does need recovery time, and strength training 2x a week. Can you forgo cardio some to get into the weights? Lifting weights builds muscle which burns more calories than cardio.

Are you tracking your fitness minutes? I wonder if you're eating enough calories for all the working out you are doing? If you don't fuel your body enough, your metabolism will slow down.

If you're not tracking, log your fitness minutes and your nutrition for a couple of weeks. Then post on the Diet & Nutrition board. Sp staffs that with professionals and they can help you figure that out.



HALYNRAKELE
SparkPoints: (3,876)
Fitness Minutes: (5,007)
Posts: 81
1/28/12 10:39 P

Thanks girls! I'm glad I posted this. Gives a lot of insight!
As far as my routine goes.. I do some cardio like the treadmill or eliptical on Mondays, I teach Zumba on Tuesdays and Thursdays, tap dance on Wednesdays and then cardio on Friday and Saturdays.. Sundays, I try and just do some strength training. Nothing strenuous. I'm not a salt fan so its not hard to keep my sodium intake low, I drink a ton of water a day, in fact its all I drink.. Ugh.. I'm not sure whats going on! I will definitely not give up though! I'm so grateful for these message boards!



GRACEMCC45
Posts: 1,134
1/28/12 9:45 P

Hi HALYNRAKELE

First, as we get older, our bodies become more concrete and do not adapt as easily to change as when we were younger. For example, when I was 14, I lost 30lbs in 4 months just by cutting out chips, chocolate bars, and pop and doing cardio 2x per week. Now from age 23-24, I've lost close to 50lbs (in 10 months), but I've had do way more than that! Workout typically 5 days a week and track everything I eat really closely, also paying attention to sleep and water intake.

Second, if you've lost 5 lbs in a month, you are perfectly on track! It really is only healthy for an adult body to lose 1-2 lbs per week. Any more than that and traditionally that will come from depriving the body and the weight loss can actually come from our muscles.

Try to only weigh yourself once per week, at most. Try to make everything about each weigh-in as similar as you can. Same time of day, same clothing, same scale, same routine before. Ie: as soon as you wake up on Wednesdays, after morning pee, before you eat or drink anything. Keep in mind if it's been a while since you've gone #2, this can add some weight, as well as our monthly cycles can put on water weight.

Also - you say you are working out everyday? Like, every single day of the week? I am curious about this. Depending on the type of exercising you are doing (frequency, intensity, type, and duration) your body likely needs a bit of a rest. Our bodies do need "active rest" days at least every 5th day. No, you don't need to sit on your bum for a rest day, but you shouldn't do anything more strenuous than a relaxing walk, slow ice skating, or a low-key cardio game (such as Zumba Wii). Yoga does *not* count as a rest day - this is a true workout for our bodies!

A loss is a loss is a loss. Keep up the great work and you will notice the biggest differences in how you feel and how your clothes fit.

Edited by: GRACEMCC45 at: 1/28/2012 (21:52)


DAWNDREGER
Posts: 303
1/28/12 8:43 P

I guess that technically only a qualified doctor could answer your question. It sounds like your body has been through a lot of stress lately. There are a million reasons you could be losing more slowly than you are used to. All I can say is stick to it! Exercise and a healthy diet have a ton of advantages besides weight loss. Maybe track some of those things (like energy level, inches loss, tone, etc.) so that the number on the scale doesn't totally derail you?

Good luck on your journey!



HALYNRAKELE
SparkPoints: (3,876)
Fitness Minutes: (5,007)
Posts: 81
1/28/12 7:55 P

I've been eating better and exercising every stinkin day since the first of the month and only dropped 5lbs. This is slightly unnerving. I lose a couple lbs then weigh in the middle of the week to make sure I'm still on track and then gain two lbs. What the heck? I did the HCG in 2010.. could that be it? I also had my gallbladder out in August 11.. Could that be a contributing factor? I always had an easy time losing weight before.. What is going on?



 
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