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strength and endurance with weight lose



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5PARKLE
SparkPoints: (582)
Fitness Minutes: (0)
Posts: 5
1/23/13 4:36 P

I have diabetes and stomach flab, weight was 122 pounds back in November 2012. I found people with stomach fat has diabetes and heart disease so I monitored portion food intake and started 70-100 minutes exercise daily. Lost weight very quickly to 110 pounds. I also lost energy to exercise with loosing weight it so wound up in hospital. After returning from hospital, I ate proteins - legumes, dairy products, nuts etc - and gained 5 pounds back. I am feeling well now. Learned lesson not to lose weight drastically considering I am only 5' 1" with medium frame weighing 115 lbs now. Added exercises to flatten stomach and weight lifting,. Planning to lose weight only 1 pound a month if I do with right diet and exercises. Thanks everyone who responded to my posting.

Edited by: 5PARKLE at: 1/23/2013 (18:52)


DMJAKES
Posts: 1,546
1/22/13 2:07 P

5parkle If I read your post right, you're down to 110 or so. You more than likely do NOT need to lose any more weight--unless you're SUPER petite, which 5'1" is not.

If you have been tracking your food here on spark and wouldn't mind making your tracker public, we could give you some more specific ideas. If not, how about listing a typical day's intake in a post? That would give everyone who replies a lot more to go on.

Lastly, if you're a lacto-vegeterian, you're going to have to be vigilent about getting enough protein in your diet. It can be done, from what I understand, but you have to be very intentional about it.

Edited by: DMJAKES at: 1/22/2013 (14:09)


JENMC14
Posts: 2,707
1/22/13 9:48 A

You likely are not eating enough. If you want to gain muscle, you have to eat more calories than you burn. A gerneral rule for "lean gains" is 200-250 calories over maintenance. You will gain weight, and you will gain fat, but that fat will drop once you go back to eating at a deficit, and the muscle you'll have (hopefully built) will show nicely. You're at a healthy weight right now, in fact, near the lower end on the BMI chart. Your goal of 10 more pounds puts you near the bottom of the range for healthy. Even at 122, you were in the normal range. Track everything you eat, make sure you're getting at least 1200 calories a day, more on days you work out. You may also want to look at your protein intake and make sure you're getting enough.



5PARKLE
SparkPoints: (582)
Fitness Minutes: (0)
Posts: 5
1/22/13 9:39 A

I am 5'1" weigh 112 pounds now. Lost weight too quickly without adding foods to substitute calorie burnout. I cannot exercise now with low energy so trying to eat more protein to gain weight. Also do not want to bulk up with wrong foods, just enough to gain sustain and start weight lifting to start building muscle. Do not want to go back to being 122 pounds again.



DRAGONCHILDE
SparkPoints: (54,915)
Fitness Minutes: (14,158)
Posts: 9,520
1/22/13 8:54 A

Losing that much at your weight so quickly is not healthy. How much were/are you eating each day? I'm afraid that your weakness has been caused by severe undereating. It's not normal nor healthy to be able to lose 12 pounds in 2 months with so little to lose. How tall are you?



5PARKLE
SparkPoints: (582)
Fitness Minutes: (0)
Posts: 5
1/22/13 7:52 A

Thank you for your replies. My weight was 122, lost 12 lbs. I was hoping to to lose 10 more pounds but feel to weak to continue so its not goal or issue any more. My issue is to eat right food to gain strength now. what food to gain strength so what to choose? I am a lacto-vegetarian - vegetarian diet which includes dairy products but not eggs.

I will definitely add strength training with lifting weight once I gain strength to even start doing the ST.





MOTIVATED@LAST
Posts: 13,642
1/22/13 6:50 A

Without strength training, up to 25% of weight loss can come from lost muscle, which is probably why you are feeling week.

When you are running a calorie deficit to lose weight, it is extremely difficult to add muscle mass, because the body tends to burn protein for energy rather than creating muscle tissue.

ST in this situation won't lead you to bulk-up, but it will maintain your existing muscle mass, and you should see significant strength gains from improvements in muscle quality, even if muscle mass doesn't change.

ST should definitely be part of your routine.

M@L




SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
1/21/13 8:31 P

Hi,

Calories are your source of energy, just like gas for your car. If you do not eat enough to support basic biological functions it's difficult for your body to have the energy to do much more. So make sure you are eating within the calorie range SparkPeople has generated for you based on your calories burn goal.

Coach Nancy



ALORTA
SparkPoints: (7,286)
Fitness Minutes: (3,449)
Posts: 310
1/21/13 7:46 P

Are you eating enough? That's usually why people feel weak after losing weight. Are you getting enough protein to build those muscles? A multivitamin maybe?
Also by weight do you mean weight to train with, or muscle weight?
if it's to train with, that's a bit of a hard question as that's *how* you gain muscle. And gaining muscle means that muscle *will* weigh more as well.
The muscle weight is not a bad thing though (it will just make the scale do silly things you must ignore for a bit ^_^); muscle eats fat like no other... the more muscle, the more fat it needs (and burns!).
As for strength vs making the muscles look big (if *that's* what you meant by adding weight), don't do long reps with weights, but make sure to use properly large weights to train. 8-12 reps is strength, anything over is endurance (which bulks up muscle) is what I've been told... though I'm sure others will correct me if I'm mistaken.



35BYMAY
SparkPoints: (1,442)
Fitness Minutes: (525)
Posts: 281
1/21/13 7:41 P

how many calories per day do you eat?



5PARKLE
SparkPoints: (582)
Fitness Minutes: (0)
Posts: 5
1/21/13 7:33 P

I lost 12 pound weight in 2 months and able to maintain it but I feel weak. I get tired easily with only 40-45 minute walking on treadmill and cannot continue to exercise on row machine any more. I lost strength and endurance with weight lose. How to get more strength without adding weight?

Edited by: 5PARKLE at: 1/21/2013 (19:34)


 
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