MY QUESTION: I'm stuck and trying to lose the last 16lbs
I'm stuck at about 166-167lbs and I would like to get to 150lbs. I workout 6 days a week going to the gym 3-4 times and doing either 60 minutes of cardio, group fitness class (step or spinning) or 30-45mins of cardio and strength training. When I workout at home, I'm usually doing a Jillian Michaels Circuit training dvd using weights and cardio and abs routine. I use a heart rate monitor and so I know how hard I'm working out and the calories I'm burning. I log all of my workouts in Sparks and I do well tracking my foods Mon-Fri and as best as I can on the weekends. So I'm looking for a change. I'm trying to up my protein intake to at least 100g a day and limit my carbs to under 200 a day. I'm finding it hard to figure out what I need to change. I'm not sure if I'm eating enough or eating too much. That has always been my lifelong struggle with weight loss.
ANSWER FROM SPARKCOACH:
The first thing I'd recommend is having your body fat tested. Once you get close to your goal, a body fat test is a better indicator of health vs. a number on the scale. Most gyms offer this test for a small fee.
At this point you can probably expect to lose an average of 1/2 lb per week. The closer you get to your goal, the slower you're going to lose. As long as your calories burned goal reflects the amount of exercise you are doing, you should be fine to eat in the calorie range that SP suggests.
As far as exercise goes, I'd recommend cutting down on the amount of cardio you're doing and upping the intensity of the workout. Have you ever tried high intensity interval training? It's not something I'd recommend to everyone, but since you seem to be very active, it might be a good option for you. Here's an article that talks more about it:
So in general, I'd suggest 20-30 minutes of high intensity cardio, 3-4 days per week and full body strength training twice a week. Your best bet with strength training is a routine that fatigues your muscles in 1-3 sets, 8-12 repetitions. Don't be afraid to lift heavy.
Carbs aren't the enemy, especially if they are coming from healthy sources.
Hope that helps! Give it at least a month or so and see if that helps with your results.
I'm excited to give it a try but I started to realize that I need to up my intensity of my workouts and I need to go back to lifting the big boy weights. I will probably start this after Labor Day. I need to research more and come up with a few different workouts to do and a strength training program.