Can I quit cardio?

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7/2/12 2:03 P

It might also help to mix up your workouts a bit. I found that by inducing some muscle confusion (doing different types of cardio and rotating through six different strength routines over a 2 week period) that I kickstarted my weight loss again. I went from losing a pound ever other week to dropping 2 pounds a week again just by giving my body something different.

If you have the budget for it, you might want to consider giving the Spark People 28 day Bootcamp DVD a try, just mixing it into your regular routine. I found it provided some nice variety and a good change of pace.

Hmm

current weight: 140.0

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135

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7/2/12 10:22 A

Indent....the title was an attention getter...hence my immediate retraction in first sentence saying that I actually enjoy it. I just wanted to know if I should reduce it a lot, eat more, or do something to get my weight loss moving again.

I did go and change my weightloss goal to 1 pound a week instead of 1.5 and it bumped my calorie intake to as much as 1940cals a day so I'll start eating more and see how that goes.

Thanks everyone!

current weight: 175.0

196 184.5 173 161.5

150

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7/2/12 6:57 A

I'd recommend adjusting your weight loss goal to 1/2-1 lb per week, and your calorie range is likely going to increase. Maybe consider cutting back on some of the workouts (perhaps you could do a few shorter walks instead of going 4 miles). Combining that with an increase in calories could give your weight loss a jumpstart.

Coach Jen

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7/2/12 2:29 A

Why not try eating at 1500-1700 for 2 weeks and see how you feel and whether that sparks any changes?

Hang on ... confused. You say you like doing this amount of exercise, but your chosen thread title is "Can I quit cardio?" Do you want to quit doing so much cardio or not?

Edited by: UNIDENT at: 7/2/2012 (02:32)

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7/2/12 1:37 A

Thanks for everyone's imput. I didn't mention my diet in detail because it's a large part of my confusion. I eat 1400-1600cals a day (as given by SP when I've update fitness goals and weight). My BMR is just shy of 1900cals and I typically burn on average 600 cals a day with exercise ( I use an HRM and although I walk a lot, I cruise at 4mph and struggle to talk so it's bit more than a stroll). I think maybe my weight loss goals are too lofty and I should aim for a shorter deficit. Right now I burn about 2500cals a day (BMR + exercise) and have an 800-1100 deficit most days. I did set my weight loss goals at 1.5 pounds a week, so maybe that's too lofty and I either need to cut my cardio or eat more? I walk so much because my Crossfit classes leave me really sore still for a couple days and doing my DVDs or elliptical hurt more than walking, so I traded them for fast walking (plus the dog is elated now). I guess being closer to my goal weight means loss slows down, but it's been 30 days since 1 pound has left, and no inches less either.

I know it's a lot of cardio, but I really do enjoy it. Morning workouts are my time and it's the one thing I do for me. Evening walks and Crossfit are bonding time with my husband, and I would hate to stop morning or evening workouts. I used to just do morning cardio...DVDs and elliptical...but my weightloss inspired my husband to walk at night so it's also why I changed up my workouts, so I wouldn't overdo it. I'm so grateful for where I've come, but am just currently stuck and assume something needs to change. Thanks again....I welcome all thoughts and suggestions!

current weight: 175.0

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150

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7/1/12 3:28 P

Weight loss isn't about exercise.

You stated that you know the order of importance (diet, ST, cardio), and then proceeded to tell us about ... your ST and cardio. What about diet?

The single biggest factor and you don't tell us anything about it. :)

Basically, what it will come down to is, how big a daily deficit are you maintaining? It is entirely possible that you're not feeding yourself enough. With less weight to lose the body wants to lose slowly and if you eat like you're trying to lose 2lb/week, it won't let you. Maybe that's it?

With 20lbs to go, I'd aim for a pound every 1-2 weeks, just a little faster perhaps than about half a pound a week.

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7/1/12 2:29 P

How long has it been since you lost any weight (including the 4 lbs you gained when you changed your exercise routine)? Do you measure yourself? Is it possible you've lost inches even if the scale isn't moving?

What is your recommended calorie range and how many calories do you typically consume? If your ticker is correct and you only have about 20 lbs left to lose, the calorie deficit you're creating might be a little too big. I'd agree that you can cut back on some of that cardio (30-45 minutes, 4-5 days per week should be enough) and focus on increasing the intensity of the workout instead of adding more time if you need more of a challenge. I agree that you could probably also add another day of strength training, and see if those changes help.

Coach Jen

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7/1/12 5:25 A

For exercise. I do not recommend to change your basic exercise pattern it if it's been working for you, especially when you are hitting plateau. It will end sooner or later as long as we keep same diet and exercise. You can't tell if your new exercise worked or plateau just ended.

Oh, but one thing you should check... Your exercise is mainly walking. At some point, our body adopt walking habit, and walking becomes not effective as it used to be. www.sparkpeople.com/resource/fitness_artic
les.asp?id=879 So, check this and you are actually burning the same calories before.

current weight: 159.0

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7/1/12 4:58 A

I think I'm on the similar weight control with you. I lost 25 pounds in 4 month, by making 800-1000 calorie deficit everyday.

I think you are hitting plateau. But that's just normal. When we lose more than 3-4% of weight in short period of time, like in a month, our body switch to famine mode. How long it would last is greatly differ from person to person, but usually a week to a month, sometime two month. We just have to wait until scale starts moving down again.

I know it's very frustrating and discouraging. I've seen it every month. For me, it lasts about a week or two. I just made a mantra... "unless it's not moving up, my weight control is working. working.. working!!!!"

But you just have to wait.

Edited by: CHIHAYA at: 7/1/2012 (09:08)

current weight: 159.0

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132

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7/1/12 2:19 A

What is your calorie range currently? You are doing A Lot of cardio. I'd definitely increase your ST...add a day or two of that. Two hours a day is a lot of exercise and you want to make sure you're eating enough to fuel your workouts. I wouldn't do anything that I couldn't sustain in terms of exercise. I don't think I could do two a days for very long; too much other stuff going on, which is why I workout in the morning, get it done early.

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7/1/12 1:39 A

Ok, not really, I actually enjoy it, but my weight loss has stalled and I wonder if it has to do with my food intake balanced with my fitness regimen. I lost 26 pounds over 4 months (so I was doing something right) but my loss has grinded to a halt for a month now, which has me frustrated and disheartened. I was thinking maybe I platueaed, but I changed up my workout to include more cardio and strength training. I know you can retain water in muscles when starting a new routine,, and I did gain 4 pounds, but dropped them quickly back to my 26 pound loss.

So, if weight loss is 80% nutrition, then strength training, then cardio, maybe I should not do so much cardio? I stay in my calorie ranges but have an 800-1100 calorie deficit most days of the week because I'm active. So I get confused...not eating enough, eating to much, wrong foods? if I do less cardio, there won't be difficulty balancing it all...

Here's my workout routine:
Monday: Morning - run 3 miles. Evening - crossfit class (strength training)
Tuesday: Morning - walk 4miles. Evening - walk 4 miles
Wed: Morning- run 3 miles. Evening - walk 4 miles
Thurs: Morning - walk 4miles. Evening - crossfit class (strength training)
Friday: Morning- walk 4miles. Evening - walk 4 miles
Saturday: walk 4 miles
Sunday: Rest

Should I replace some cardio with more strength training? Just remove some cardio? Replace cardio with a different cardio (had been doing elliptical and cardio DVDs but changed it up to prevent pateaing by running and walking a lot.

Just thoughts and advice about how to get my weightless going again. Thank you!

current weight: 175.0

196 184.5 173 161.5

150