If you want the exercise to help you with weight loss more directly, shift the focus to strength training 20-30 minutes 1-3x/week because muscles are more efficient at calorie burning than fat (even though they are 'heavier' than the same mass of fat). You don't need a gym, or even much equipment; there are body-weight exercises, resistance band, dumb-bell, swiss ball--it's a whole world of stuff. Not as exciting as a walk outside on a nice day, but makes that walk more 'useful' to you and helps your overall health tremendously.
Every moment is unique, unknown, completely fresh. ~~ Pema Chodron
I was much like you when I started using SP 7 years ago. I was an athlete in high school and then packed on the pounds when I went off to college. I found with SP that I was able to keep myself in check - calories and exercies- and was eventually able to loose weight. About 2 years ago I stopped following my SP plan for no reason - thought it was more of a burden - big mistake. I recently started up again this year with a completely different attitude.
Things I Have Found 1. DONT stop using SP, even if you dont like what you see - calories or lack of working out 2. DO track everything you eat 3. Try and exercise regularly - I use to go to the gym (when it was free for me) and did lots of cardio and weights, now I recommend yoga, pilates, kickboxing (if you have cable you can use the on demand free exercise routines) all which you can do at home. This time around I decided to give them a try and I must say these three have some great effect on my brain when it comes to eating. Not only do they relieve stress, but I do not feel the need to eat all the time, give it a try you might like them. 4. If you have people in your life that are always a bad influence on your diet - or new healthy lifestyle as I like to call it - TELL THEM EVERYTIME THEY TRY TO GET YOU TO BREAK YOUR PLAN, it will eventually sink in. I have to do this with my boyfriend just about on a daily basis so he knows not to tempt me and that I am serious about this.
PS - I found out way back in college that if you exercise to burn thousands of calories a week, without cutting your diet or watching what you eat, it will do you no good and quickly catch up to you
Fitness Minutes: (58,194)
11/28/11 9:44 P
I went to your sparkpage so I could look at your fitness and nutrition tracker but you don't have it set to share.
If you set those to share you can post on the Diet & Nutrition message board. SP staffs that board with professionals who could review what you're eating and give you some recommendations.
In the meantime, have you tried YOGA? I would recommend you vary your difficult cardio workouts with some yoga, pilates, zumba. I've been working out hard for three years and I find that by cycle through different types of workouts every quarter that I can keep my interest up. Lately I've been enjoying a weighted 3 lb hula hoop while watching football.
ACE Certified Personal Trainer Certified Operation Fit to Fight Bootcamp instructor
I do love to walk. You are right, I think that I don't burn enough if i just walk. I feel so guilty if I don't keep burning off what I "think" I should.
I will give it a try. I maybe need to just take a week and do only what I love and then the other stuff might fall into place.
Thank you so much.
Fitness Minutes: (223,735)
11/28/11 2:19 P
Hey, Jax... What you're experiencing is not unusal. This happens to a lot of people who feel the more exercise they do, the faster the weight will come off. This is a misconception, UNLESS, you happen to be able to exercise for 4-6 hours a day like they do on the Biggest Loser.
In short, you can't outrun a bad diet with exercise. At some point, it will come back to bite you and that's what happened to you. Your exercise wasn't sustainable and as a result, you're burned out.
What to do ? You're going to have to cut back on the amount of exercise you do. Try exercising for 3-4 days a week. How about starting with a daily walk ? Do you like walking ? There are members who will tell you how they lost 100+ pounds just by walking and watching what they ate. So, why not take a daily walk. Walking is not only great exercise, it's a great way to reduce stress and relax too.
Here's something to keep in mind, exercise isn't just about how many calories a person can burn in X amount of time. We don't stop exercising once we've taken off the weight we want. In order to take the weight off and keep it off, we need to be active in some way for our entire life. Therefore, it's important to find an activity we really enjoy. because when we enjoy doing something, we look forward to doing that something each and every day.
There must be some activity you really enjoy. what ever that activity is, that's what you do. winter is coming up fast. you can ski, ice skate, snow shoe, shovel, etc... you can take dance lessons or try one of the martial arts. You can hike, swim, cycle, bowling, do yard work, rock climbing, etc... It's all good.
So, is there something you've never done that you'd like to try ? If so, give it a try. Until you find that something you really love, how about a daily walk ? Walking combined with a healthy diet can help you lose weight. You really don't have to kill yourself in the gym to be fit or healthy.
I worked my butt off last week in preparation for the Thanksgiving holiday. (I love to eat!) I burned 3250 calories last week and 2600 the week before. I try to burn 2600 (that's the estimate on sp) a week because I don't trust the sites computations. I took Sunday off because the thought of exercising just about made me vomit. I did some kick boxing this morning and it took all the fortitude I could muster. I am so burned out with working my butt off just to maintain. I have been around my goal for about 6 months and it is awful. I am not motivated to work out this week. I change things up all of the time. This past week just really took it out of me. any ideas?
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