I joined local YMCA almost 4 weeks ago and haven't lost any weight. Prior to joining I wasn't very actice. I am currently doing cardio 4/5 days a week. Treadmill 20/30 mins and eliptical trainer 20/30 mins. Total of roughly 50 mins. I have also been watching what I each. I am gettiing discouraged.
Sample of what I am eating:
8:30 am old fashioned oatmeal with couple walnuts/raisans and a little brown sugar added
10am 1 cup grapes
noon salad (lettuce, tomatoes, cukes, sometimes black beans and italian dressing
2pm. weight watchers yogurt or weight watchers candy bar (low cal.) or piece of string cheese.
5:30 workout
7pm. protein shake (just started this)
8pm. lean cuisine meal (usually between 300 and 400 cals.
I am 5'll and 188 pounds, so I know body should want to shed some unwanted fat. Please advise what I am doing wrong. Thanks
not losing weight
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This one is easy...
You aer not doing any strength training. The research today showsthat cardioexercise is IMPOTENT without strength training to burn fat. You need to add some sort of strength training. Talk to one of teh trainers at your Y.
Lastly, you are not eating enough. I just glanced at your diet, and by the looks of it, it seems whatever you are eating, you are burning off and your body is simply in a maninatince stage.
You aer not doing any strength training. The research today showsthat cardioexercise is IMPOTENT without strength training to burn fat. You need to add some sort of strength training. Talk to one of teh trainers at your Y.
Lastly, you are not eating enough. I just glanced at your diet, and by the looks of it, it seems whatever you are eating, you are burning off and your body is simply in a maninatince stage.
you can burn a ton of cal's doing aerobic training, but that same body adapts to aerobic exercise by slowing your metabolism and allowing your body to store more fat
the work required to run say 5km will become less and less as you get fitter so to burn the same amount of cal's you need to actually run further which can't be done continuously for time restraints among other reasons
the solution??
train anaerobically with high intensity intervals which shouldn't last for more than probaby 20mins in total if your doing them properly...
the best form of anaerobic training? see johnny's response above
the work required to run say 5km will become less and less as you get fitter so to burn the same amount of cal's you need to actually run further which can't be done continuously for time restraints among other reasons
the solution??
train anaerobically with high intensity intervals which shouldn't last for more than probaby 20mins in total if your doing them properly...
the best form of anaerobic training? see johnny's response above
Thanks for your quick response.
I forgot to mention that I started some strength training 2 weeks ago. I am doing this 2x a week in the morning. I do this on an empty stomach. I ususally eat within an hour of finishing. I am using 5 pound weights for appx. 30 mins. Is this not enough weight? I am doing many of the weight training exercises shown in the body for life book, however, I have only been doing 2 reps and only been using the 5 pound dumbells vs. using different weights. Do I need to allow more time before I will see any weight loss?
As far as diet, other than increasing calories, do you see any deficiency in diet? Protein? Any suggestions would be much appreciated.
I forgot to mention that I started some strength training 2 weeks ago. I am doing this 2x a week in the morning. I do this on an empty stomach. I ususally eat within an hour of finishing. I am using 5 pound weights for appx. 30 mins. Is this not enough weight? I am doing many of the weight training exercises shown in the body for life book, however, I have only been doing 2 reps and only been using the 5 pound dumbells vs. using different weights. Do I need to allow more time before I will see any weight loss?
As far as diet, other than increasing calories, do you see any deficiency in diet? Protein? Any suggestions would be much appreciated.
Leggy Meggy take this advice seriously...NEVER TRAIN ON EMPTY STOMACH....EVER
enough wt is what is challenging for you for a seasoned campaigner like me it isn't but for a beginner like yourself you it could be but still it probably isn't...the body for life can work if you follow that plan but you'll need more wts as for mwemory it says to hit a max wt on the last set of each exercise if i'm correct...another option is to search Your Body Is A Barbell by Alwyn Cosgrove which is bodyweight but will be harder than using little wts anyway...it's standard beginner program actually that i sto...borrowed from him..yes allow more time, much more time so you don't get discouraged...
note changes to food:
Sample of what I am eating:
8:30 am (this needs to be had as soon as you get up so if training in morn you'll need to get up earlier or train later): fruit, old fashioned oatmeal with couple walnuts/raisans and a little brown sugar added...
10am 1 cup grapes...add solid protein source
noon salad (lettuce, tomatoes, cukes, sometimes black beans and italian dressing)...add solid protein source
2pm. weight watchers yogurt or weight watchers candy bar (low cal.) or piece of string cheese...no wt watcher substitute bars...make salad and protein meal at home and make it twice as big and split it in half for 2 meals
5:30 workout
7pm. protein shake (just started this)...love your work with this but have it w/ you at gym so you can have it as soon as workout ends as you have 30mins after your last set for it to have the best effect
8pm. lean cuisine meal (usually between 300 and 400 cals)...as long as it has protein and veg in it
as much water as you can take in
enough wt is what is challenging for you for a seasoned campaigner like me it isn't but for a beginner like yourself you it could be but still it probably isn't...the body for life can work if you follow that plan but you'll need more wts as for mwemory it says to hit a max wt on the last set of each exercise if i'm correct...another option is to search Your Body Is A Barbell by Alwyn Cosgrove which is bodyweight but will be harder than using little wts anyway...it's standard beginner program actually that i sto...borrowed from him..yes allow more time, much more time so you don't get discouraged...
note changes to food:
Sample of what I am eating:
8:30 am (this needs to be had as soon as you get up so if training in morn you'll need to get up earlier or train later): fruit, old fashioned oatmeal with couple walnuts/raisans and a little brown sugar added...
10am 1 cup grapes...add solid protein source
noon salad (lettuce, tomatoes, cukes, sometimes black beans and italian dressing)...add solid protein source
2pm. weight watchers yogurt or weight watchers candy bar (low cal.) or piece of string cheese...no wt watcher substitute bars...make salad and protein meal at home and make it twice as big and split it in half for 2 meals
5:30 workout
7pm. protein shake (just started this)...love your work with this but have it w/ you at gym so you can have it as soon as workout ends as you have 30mins after your last set for it to have the best effect
8pm. lean cuisine meal (usually between 300 and 400 cals)...as long as it has protein and veg in it
as much water as you can take in