why cant I lose any weight or inches.....?
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why cant I lose any weight or inches.....?
I just dont know what I am doin wrong I have been working out like crazy for almost 2 months and eating very well................I do 40min of cardio and alternate weights about 4 to 5 times a week....and all that is happening is toning...not even losing inches...i just dont understand ....so frustrating........................Can someone make me up some kinda weight loss diet that I can follow everyday to see if Ilose anything.......I have about 20 lbs to lose........................I havent gained anything just havent lost either
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Christopheel
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http://www.figureathlete.com/article/ ... admill&cr=
here's some info on cardio for you, very good article.
You also may want to read in the diet and nutrition forum the sticky on..."read this before posting"
Cheers
here's some info on cardio for you, very good article.
You also may want to read in the diet and nutrition forum the sticky on..."read this before posting"
Cheers
do as suggested but...
chicks will lose fat and gain muscle at the same rate initially which is why you're "toneing" (not even a word) but without a change in scale wt but your muscle to fat ratio seems to be shifting which is what you want...after a while the muscle gaining will slow down and then hopefully if we do everything well then we'll start dropping fat and thus scale wt will go down
anyway go by how you look and feel not a number on a scale
chicks will lose fat and gain muscle at the same rate initially which is why you're "toneing" (not even a word) but without a change in scale wt but your muscle to fat ratio seems to be shifting which is what you want...after a while the muscle gaining will slow down and then hopefully if we do everything well then we'll start dropping fat and thus scale wt will go down
anyway go by how you look and feel not a number on a scale
swanso5 wrote:do as suggested but...SO,YOU ARE SAYING ONCE ALL FAT HAS TURNED TO MUSCLE I WILL START LOSING INCHES AND WEIGHT.
DO YOU SUGGEST ANY TIME OF PROTIEN SHAKES ?
chicks will lose fat and gain muscle at the same rate initially which is why you're "toneing" (not even a word) but without a change in scale wt but your muscle to fat ratio seems to be shifting which is what you want...after a while the muscle gaining will slow down and then hopefully if we do everything well then we'll start dropping fat and thus scale wt will go down
anyway go by how you look and feel not a number on a scale
[quote="vamp"
OK ,SO IN THIS ARTICLE IT PRETTY MUCH IS SAYING THAT FOR A WOMAN DO INTERVAL TRAINING FOR A LITTLE BIT THEN TAKE A BREAK AND GET BACK ON AT A STEADY RATE?
THEN DO WEIGHTS?
ABOUT HOW LONG INTERVAL AND THEN HOW LONG STEADY?
I DO THE INTERVAL TRAINING EVERYTIME WHEN I DO CARDIO! AND I USUALLY GO FOR 35-45MINUTES.....
WHAT LEVEL OF RESISTANCE IS THE BEST AMOUNT FOR THE STEADY PACE ?
http://www.figureathlete.com/article/ ... admill&cr=
here's some info on cardio for you, very good article.
You also may want to read in the diet and nutrition forum the sticky on..."read this before posting"
Cheers[/quote]
OK ,SO IN THIS ARTICLE IT PRETTY MUCH IS SAYING THAT FOR A WOMAN DO INTERVAL TRAINING FOR A LITTLE BIT THEN TAKE A BREAK AND GET BACK ON AT A STEADY RATE?
THEN DO WEIGHTS?
ABOUT HOW LONG INTERVAL AND THEN HOW LONG STEADY?
I DO THE INTERVAL TRAINING EVERYTIME WHEN I DO CARDIO! AND I USUALLY GO FOR 35-45MINUTES.....
WHAT LEVEL OF RESISTANCE IS THE BEST AMOUNT FOR THE STEADY PACE ?
http://www.figureathlete.com/article/ ... admill&cr=
here's some info on cardio for you, very good article.
You also may want to read in the diet and nutrition forum the sticky on..."read this before posting"
Cheers[/quote]
on mon/wed/fri you'd do heavy wt work with short to no rest (circuits etc)...tue/thu/sat do the cardio as described there (below):
5min warm up
1min @ 90%
2mins @ 60%
5mins @ 30%
20mins @ 55%
3min cool down
week 1 perform the 90/60% intervals x 3 cycles
week 2 x 4 cycles
week 3 x 5 cycles
week 4 x 6 cycles
5min warm up
1min @ 90%
2mins @ 60%
5mins @ 30%
20mins @ 55%
3min cool down
week 1 perform the 90/60% intervals x 3 cycles
week 2 x 4 cycles
week 3 x 5 cycles
week 4 x 6 cycles
light 5-10 minute warm-up
weights
intervals / sprints
steady pace cardio
cool down
stretch
If you do all these things then this order is best.
Non weight days
5-10 minute warm-up
intervals / sprints
steady pace cardio
cool down
stretch
Steady pace cardio should be as high intensity as you can do for 10-20 minutes for best fat loss results.
Cheers
weights
intervals / sprints
steady pace cardio
cool down
stretch
If you do all these things then this order is best.
Non weight days
5-10 minute warm-up
intervals / sprints
steady pace cardio
cool down
stretch
Steady pace cardio should be as high intensity as you can do for 10-20 minutes for best fat loss results.
Cheers
this doesn;t really make sense vampy...if it was high intensity it wouldn't be for 20minsteady pace cardio should be as high intensity as you can do for 10-20 minutes for best fat loss results.
the intervakls first up mobilise the fat stores which is the important part then the steady state stuff afterwards burns the fat before it's re deosited...if the steady state is too high intensity then carbs will be used as the main fuel source and the fat won't will re deposit so you'll burn calories but not actual fat
make sense??
For the sake of understanding....
if you do intervals it burns off carb calories in the system and glycogene in the muscles.
during the "down time" of intervals the body is mobilising fats into the bloodstream for energy use.
after 5 - 10 sprints/intervals what carbs/glycogene stores are left to be used as energy? Would you not already be starting to burn the mobilised fat? And at higher intensities of cardio at this point you would be burning more of it? Not to mention the afterburn that will be occuring?
after the sprints 20 minute high intensity is almost impossible but it does give a range to work within.
cheers
if you do intervals it burns off carb calories in the system and glycogene in the muscles.
during the "down time" of intervals the body is mobilising fats into the bloodstream for energy use.
after 5 - 10 sprints/intervals what carbs/glycogene stores are left to be used as energy? Would you not already be starting to burn the mobilised fat? And at higher intensities of cardio at this point you would be burning more of it? Not to mention the afterburn that will be occuring?
after the sprints 20 minute high intensity is almost impossible but it does give a range to work within.
cheers
you will neber (well i hope you never) burn all stored glycogen in the muscles and liver so you'll never need to rely on fat "exclusively" for fuel and if you do too high of an intensity after the intervals you risk muscle breakdown...yes the fat has been mobilised but that doesn't mean that it's the bodies 1st pathway for fuel...the body will always go to carbs, protein and then fat for it's energy source if intensity is high enough
I'm not trying to argue but trying to get this straight in head.
So what you are saying is that even once fat is mobilised into the bloodstream the body will go to muscle breakdown first for an energy source? (This doesn't seem right)
Also, if intense cardio after sprints would cause muscle breakdown would it not do the same without the sprints? This would lead back to the "ideal fat burning range of cardio" that is still circling out there.
For real results from anything we do, we need to fight efficiency and strive for the in-efficiencies. You have to place high demands on the body to encourage muscle growth and fat loss. So it would stand to reason that sprints then an intense short cardio afterwards is not efficient on the body and thus more likely to encourage muscle growth and fat burning.
?
So what you are saying is that even once fat is mobilised into the bloodstream the body will go to muscle breakdown first for an energy source? (This doesn't seem right)
Also, if intense cardio after sprints would cause muscle breakdown would it not do the same without the sprints? This would lead back to the "ideal fat burning range of cardio" that is still circling out there.
For real results from anything we do, we need to fight efficiency and strive for the in-efficiencies. You have to place high demands on the body to encourage muscle growth and fat loss. So it would stand to reason that sprints then an intense short cardio afterwards is not efficient on the body and thus more likely to encourage muscle growth and fat burning.
?
far from an argument...
from the "read before posting..." article:
There 3 major steps in of fat metabolism being:
1. Mobilisation
2. Transport
3. Oxidation (the actual burning part)
Mobilisation – body fat is essentially stored triglycerides plus a small amount of water and mobilising it requires that we 1st break down the triglycerides into free fatty acids. A bunch of stuff happens that even I don’t really understand but by keeping insulin levels low from decreasing carbohydrate calories and performing high intensity exercise, it results in these free fatty acids being released into the blood stream and transported away from the cell.
Transport – now the free fatty acids can’t be burnt in the blood stream so they are transported away from the cell which depends on the blood flow to and from the cell. Visceral fat (which sits around your organs) has much more blood flow and is much more easily mobilised and reduced than abdominal fat which has les blood flow making it more stubborn and it’s easier to store calories in stubborn fat than to get it back out. Women have more blood flow to their hips which is why they store fat there.
Blood flow to cells increase during fasting as your body needs to draw the fat from it for energy purposes which is where cutting carbohydrate calories comes into play so that the free fatty acids can run into muscle tissue and be burnt for energy.
Now to actually burn this fat as energy you’ll use a 5min low intensity period during your interval training which gives the body a chance to draw as many of the triglycerides into the blood stream so fat has been released from the cells but if you don’t actually burn off that circulating fat, you’ll redeposit it which is where…wait for it…steady state cardio comes in.
As steady state cardio uses fat as its primary energy source, it will use the circulating fat as it is readily available.
In a nutshell:
Step 1 - Lower insulin levels from diet higher + intense exercise = fat mobilisation.
Step 2 – Low intensity cardio after it = fat oxidation
you would still have glycogen storage if you didn''t do sprints beforehand so wt loss would come from metabolism only and not neccesarily fat loss either
sprints are great so if you do them peoper;y you shouldnt need more HIIT type exercise, more so something easy that relies on fat as it's primary fuel, not something hard that relies on glycogen
from the "read before posting..." article:
There 3 major steps in of fat metabolism being:
1. Mobilisation
2. Transport
3. Oxidation (the actual burning part)
Mobilisation – body fat is essentially stored triglycerides plus a small amount of water and mobilising it requires that we 1st break down the triglycerides into free fatty acids. A bunch of stuff happens that even I don’t really understand but by keeping insulin levels low from decreasing carbohydrate calories and performing high intensity exercise, it results in these free fatty acids being released into the blood stream and transported away from the cell.
Transport – now the free fatty acids can’t be burnt in the blood stream so they are transported away from the cell which depends on the blood flow to and from the cell. Visceral fat (which sits around your organs) has much more blood flow and is much more easily mobilised and reduced than abdominal fat which has les blood flow making it more stubborn and it’s easier to store calories in stubborn fat than to get it back out. Women have more blood flow to their hips which is why they store fat there.
Blood flow to cells increase during fasting as your body needs to draw the fat from it for energy purposes which is where cutting carbohydrate calories comes into play so that the free fatty acids can run into muscle tissue and be burnt for energy.
Now to actually burn this fat as energy you’ll use a 5min low intensity period during your interval training which gives the body a chance to draw as many of the triglycerides into the blood stream so fat has been released from the cells but if you don’t actually burn off that circulating fat, you’ll redeposit it which is where…wait for it…steady state cardio comes in.
As steady state cardio uses fat as its primary energy source, it will use the circulating fat as it is readily available.
In a nutshell:
Step 1 - Lower insulin levels from diet higher + intense exercise = fat mobilisation.
Step 2 – Low intensity cardio after it = fat oxidation
you would still have glycogen storage if you didn''t do sprints beforehand so wt loss would come from metabolism only and not neccesarily fat loss either
sprints are great so if you do them peoper;y you shouldnt need more HIIT type exercise, more so something easy that relies on fat as it's primary fuel, not something hard that relies on glycogen
So if I understand this correctly,
do the 5-10 sprints (about 15 to 20 minutes) then follow with a 5 minute real easy pace then up to a steady paced walk or cycle that keeps your heart BPM around your midrange of your target heart range for about 15 to 20 minutes, cool down and then stretch?
If doing on a weight day, then do this after weights.
If not doing sprints then a 10-15 high intensity, followed by 5 min. easy pace then a 15-20 minute steady midrange cardio?
do the 5-10 sprints (about 15 to 20 minutes) then follow with a 5 minute real easy pace then up to a steady paced walk or cycle that keeps your heart BPM around your midrange of your target heart range for about 15 to 20 minutes, cool down and then stretch?
If doing on a weight day, then do this after weights.
If not doing sprints then a 10-15 high intensity, followed by 5 min. easy pace then a 15-20 minute steady midrange cardio?
sprints won't even take that long...1min at 90% then 2mins at 60% (i don't like heart rates much, i'd rather you go on effort level) x 3 cycles for week 3 increasing 1 cycle each week until doing 6 cycles in the 4th week..5mins at 30%, 20mins at 50 - 60%
the above is for cardio only days
on wt days simply do 10mins of intervals and go home if you have time
why wouldn't you do the sprints?? that's the most important part
the above is for cardio only days
on wt days simply do 10mins of intervals and go home if you have time
why wouldn't you do the sprints?? that's the most important part