Once again, I am marveling! Thank you so much! I am not doing any strength training, I was but stopped. I am not even sure why??? I am going to pick it back up this week. I do want definition and for my muscles to be strong and my body protected. Great advice!
I 2nd Sergeantmajor's suggestion: ST! SP has a fitness generator that's awesome. Personally, I like to add variety every time I do weights, hitting all the major areas but doing different exercises.
Something that I had no idea until I read these message boards: when you lose weight, up to 25% of that weight can be muscle loss! Cardio works your muscles, but does not build them. 3 20 minute ST sessions a week (I do 2 30min) would help build muscle while you're losing.
As a fellow 200 lb+ runner, I can assure you that ST has helped my running.
Just a reminder as to the formula for fat loss, in ranked order the components for fat loss are nutrition (diet), strength training (the most often neglected or overlooked component) and lastly cardio. Strength training improves your muscularity, builds bone density, increases your resting metabolic rate and improves your ability to do the cardio component.
If you are not doing strength training you need to add it in order to continue to progress. Do three training sessions a week of full body and compound movement exercises spacing them a day apart. Continue with cardio as you choose but normally doing it on non strength training days is sufficient.
Oh my gosh, what FABULOUS advice! I tell you guys I love this site because as much as I love my family and "hometown" friends, nobody get this, lol! Thank you all from the bottom of my heart. I knew there'd be some people out there who knew what I was going through, I did not realize this many though, I feel so encouraged!
Just as a backdrop. I started out at 271 pounds, I have been hovering around 230 for the last two weeks. I stared out eating around 2200 calories a day, then to 2000 for the majority of my trip so far, and the last couple of weeks now 1750. I think anything lower than 1750 would cause me to binge, but does anyone think that is too low for my weight? I am 5'8". I have put my stats into numerous calculators online including sparkpeople's and they wildly fluctuate in their estimations as to the amount I should be eating. So any advice there would be helpful. Based on the comments I received I am very tempted to go back up to 2000 just because. I feel a little hungry at the end of some days, but nothing ravenous. My food choice are much, much better too. Hardly any processed things, stick close to nature, drink water, yada, yada.
I am sorry I do not share my food tracker anymore. I know that would prob help, but my computer went on the brinks and I had to use good ol' fashioned paper and pen, and I found it to be sooo much easier so I am keeping with that for now.
Exercise. Hm.... well, I didn't at first, then by January I was in a groove of about 12 to 24 min. of a walking DVD 3 to 4 times a week. That was until March when I started pushing myself. My teen son loves to run so I challenged him. Well, he challenged me, lol. I can jog up to 2 miles at time now! I discovered I could do that through March. I noticed my weight loss stop when I picked up the jogging. It was def a HUGE change from the much less intense exercise I was doing before.
My theory is my body needs to catch up to my workout regimen. I freaked out though and started cutting more calories. Maybe now my body is working against me, but at 230 pounds 1750 feels right in order to lose. I want to maintain at 2000 for the rest of my life and by staying active I think I can, but oh, I dunno, it's just so frustrating sometimes!
In any case, I am DETERMINED not to quit. It sure would be nice to understand the science of my body a little more though.
Any more tips? I am open to everything, well, lol, almost as long at it's legal and doesn't cause me to lose my sanity ;)
Edited by: ARUN4ONE at: 4/16/2013 (07:44)
4/15/13 1:21 P
Was it really necessary to decrease your calories by that much? I didn't see your food tracker as being public, so I don't know how you are eating or your calorie range, but you'll find many folks on SP have had success with increasing their food intake rather than decreasing it.
When I plateaued I re-entered my info into spark, including the updated number of calories I was burning (which was higher than I started with) and it gave me a new calorie range which was higher by about 250 calories than the initial range. About 10 days after increasing my food, I started to lose again.
I get that people have the "eat less to lose more, faster" mentality- I was subject to that myself. However, your body doesn't work that way. It wants to be able to run efficiently and maintain homeostasis and it needs certain amounts of calories to do so.
Another thing- if you eat the exact same things every day... Switch that up, too. Incorporate new flavors, fruits, veggies, etc. Your body gets used to food the same way it does to exercise.
Without knowing your exercise routine and what form of exercise you are doing it is difficult to give a valid response.Progress towards fat loss and fitness is not linear, it has peaks and valleys just as everything else in our lives does. The most common cause I have seen in my clients with regard to plateaus is there is a lack of intensity in their workouts, they are challenging and pushing themselves to work harder.
The concept of the body's adaptation to a routine is overrated as a cause of plateaus, and change at all in a workout routine breaks that adaptation cycle.If you are doing exercise A with X amount of weight over time you will adapt to that load however if you change the work load for exercise A to X+y that adaptation ceases to exist and you start a new cycle. To break a plateau push it away by pushing your limits.
I lost 50lbs with 3 plateaus but each was broken by changing activity levels or just eating differently too.. Right now I am on my longest plateau ever!!! Going on 3months with no inches loss or weight loss just staying right where I am
What I did in my last blog is how I keep myself motivated.. Find your first biggest pair of clothes and just wear them it reminded me of where I started and where I am now..just don't make sure you are starving yourself by cutting calories cause it will stop you from loosing too and up your water more.. it will work..
There are tons of other blogs, forum discussions on motivation and articals through spark which keep me on track and not giving up. yes it is frustrated but I am NOT letting my body plataue win this time.. But I feel once I break this plateau I will be able to get to goal much more. I also find that when I don't track things, my weight goes up a few lbs as well LOLOL
Why can't we be like cartoons, pop and then we all be skinny hahahah
We can do this, hang in there and keep moving and eating healthy, our bodies will respond!
Edited by: JGIRL5799 at: 4/15/2013 (12:07)
Fitness Minutes: (6,082)
505 4/15/13 11:25 A
I have lost 47 lbs in the last 6 months. Each week I have steadily lost 1-3 lbs...until 3 weeks ago. I was afraid I had hit a plateau so I changed up my routine and the next week I still had not lost anything so I increased my water and I also added more protein. In the beginning of my journey I would have a protein shake every day but I wanted to cut more calories out of my diet and I think that is what actually hindered my weight loss. I started drinking protein shakes again (before my workouts) and last week I lost 3 lbs. So - in a nutshell everyone is different but increasing water & protein helped me. Make sure that you are staying within your calorie range, not getting enough calories will also hinder your weight loss. Good Luck!
change it up. YOur body gets used to doing the same thing over and over and you need to shake it up a bit.
Fitness Minutes: (38,971)
4/15/13 11:13 A
i have been plateauing for the last 8 months.. im finally busting it :)) Im starting to measure all my food and do sprints!! Good luck!
Fitness Minutes: (18,761)
1,243 4/15/13 10:55 A
I was going to suggest changing up your workout routine, but you have already done that :)
Remember how "long" it took for you to see results from the first time you started a workout program. You need to give your body some time to adjust to a new workout routine, but by sticking with it, you'll see the results you're looking for!
I know that I have not really plateaued because I've read all the material and since I lost .8 pounds last week, I'm assuming it can't be so, BUT I worked really, really hard, changed my exercise routine up (as many sites suggest), decreased my caloric intake over a week now by more than 300 a day, and still no luck.
Is it possible that my body just needs a break? I've lost over 40 pounds since the tail end of December. I've had steady losses each week around 1 to 3 pounds. I have oh, about 80 pounds more to lose to get in a healthy range. I guess I'm wondering if someone who has been where I am experienced something similar. Like a time period when your body called it quits, even though you were doing everything you knew to do.
If that's you, please share with me how you kept yourself motivated, what you did different, and the success or lack of success you had by trying your methods. I am really looking for a length of time on this problem. If someone offered concrete examples there, I'd be so happy!