Hi. I have a question - about 5 years ago, I lost 100 pounds. In the past three years I have gained 12 pounds back. I am struggling to get these new pounds off! I know it does not seem like a lot of weight, but when you lose so much, any gain is a lot.
I exercise 6 days a week, doing Cardio each day and using weights 3 of those days after cardio.
I follow Weight Watchers - religiously, but for some reason I cannot get this weight off.
I also use a heart rate monitor - burn about 600 cals on just cardio days and between 750 and 800 on cardio/weight days.
I alternate cardio, I use two machines each day, one day for example I will do running intervals for 30 mins and then go use the stairmill for 30 mins, the next day I will do the arc trainer for 30 mins and then the stairmaster for 30 mins.
Any advice will be greatly appreciated.
confused!!
Moderators: Boss Man, cassiegose
Too much Cardio.
You are doing different types for a good length of time, which will potentially prevent adaption, but you don't need to do it every day.
You would be better limiting to 2 or 3 30 minute sessions a week, and do it after weights, incase your Cardio is causing a slight weightlifting issue, regards Glycogen depletion pre-weights.
Should hopefully be the small change you need.
You are doing different types for a good length of time, which will potentially prevent adaption, but you don't need to do it every day.
You would be better limiting to 2 or 3 30 minute sessions a week, and do it after weights, incase your Cardio is causing a slight weightlifting issue, regards Glycogen depletion pre-weights.
Should hopefully be the small change you need.
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cassiegose
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Hi there!
Congrats on the weight loss! With some simple changes i'm sure you'll be able to get that extra weight off in no time.
Most importantly, as bossman said, you're doing WAY too much cardio and not enough weights. Even though you are alternating machines with each workout, you have probably done those machines enough that your body has grown very comfortable and efficient at those exercises. In order to shock your system you should definitely add some weights. Weight lifting works by building muscle, which in turn naturally speeds up your metabolism. Every pound of muscle that you carry burns 35-50 calories a day so if you add some muscle your body will naturally become more efficiant at burning the fat.
Have you ever lifted weights before? Simple exercises like lunges, squats, deadlifts, pushups, dips, rows, bench press, and pull ups can be very effective and simple for those beginning a weight routine. If I were you I would do weights 3 days a week and do the cardio 2-3 days a week (maybe two days of intervals and one day of longer slower cardio).
Also, what does your diet look like? I'm not familiar with weight watchers... just curious what a typical day looks like for you. Many of those diets don't recommend (in opinion) enough protein and allow too many carbs.
Just thoughts. I hope this helps!
Cassie
Congrats on the weight loss! With some simple changes i'm sure you'll be able to get that extra weight off in no time.
Most importantly, as bossman said, you're doing WAY too much cardio and not enough weights. Even though you are alternating machines with each workout, you have probably done those machines enough that your body has grown very comfortable and efficient at those exercises. In order to shock your system you should definitely add some weights. Weight lifting works by building muscle, which in turn naturally speeds up your metabolism. Every pound of muscle that you carry burns 35-50 calories a day so if you add some muscle your body will naturally become more efficiant at burning the fat.
Have you ever lifted weights before? Simple exercises like lunges, squats, deadlifts, pushups, dips, rows, bench press, and pull ups can be very effective and simple for those beginning a weight routine. If I were you I would do weights 3 days a week and do the cardio 2-3 days a week (maybe two days of intervals and one day of longer slower cardio).
Also, what does your diet look like? I'm not familiar with weight watchers... just curious what a typical day looks like for you. Many of those diets don't recommend (in opinion) enough protein and allow too many carbs.
Just thoughts. I hope this helps!
Cassie
thanks
thank you for the advice...i really appreicate it.
i do use weights 3 times a week - i usually do chest/shoulder one day, bicep/tricep the second time, and third i do legs, including squats, lunges. I use both weight machines and free weights at the gym.
i eat 6 meals per day. i have
either 1/2 c. of cottage cheese or a van's waffle in the morning (around 7:00 a.m.)
otmeal w/berries or an apple (around 10:00 a.m.)
4 ozs of protien (chicken or fish) with 1/2 to a cup of bulgar or rice and a salad for lunch (around 1:00)
either fat free yogurt or greek yogurt - (around 4:00)
a boca burger w/ff cheese, some veggies (or some other source of protien) for dinner (around 6:00, before i go to the gym..i feel i get home to late from the gym to eat later)
and after the gym, later in the evening i have a vita muffin
hope that covers it...thanks again
i do use weights 3 times a week - i usually do chest/shoulder one day, bicep/tricep the second time, and third i do legs, including squats, lunges. I use both weight machines and free weights at the gym.
i eat 6 meals per day. i have
either 1/2 c. of cottage cheese or a van's waffle in the morning (around 7:00 a.m.)
otmeal w/berries or an apple (around 10:00 a.m.)
4 ozs of protien (chicken or fish) with 1/2 to a cup of bulgar or rice and a salad for lunch (around 1:00)
either fat free yogurt or greek yogurt - (around 4:00)
a boca burger w/ff cheese, some veggies (or some other source of protien) for dinner (around 6:00, before i go to the gym..i feel i get home to late from the gym to eat later)
and after the gym, later in the evening i have a vita muffin
hope that covers it...thanks again
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cassiegose
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- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi there,
You're welcome.
Instead of splitting up your weights like that I would do 3 full body sessions each week (every other day iff possible). You should get the most fat burning results out of this workout as you are using ALL of your muscles every day. I would stay away from the machines as much as possible and stick to compound exercises which work more than one muscle group at a time. Lunges, squats, military press, deadlifts, dips, pushups, pullups, rows, and bench press are all great. After your body gets accustomed to this workout (in about 6 weeks or so) you could switch it up to a upper body/lower body split and maybe go for 4 days a week, or simply lift weights every other day if you can get to the gym on the weekends. Also, remember when lifting to try to change it up regularly. For instance, sometimes I'll do incline pushups and the next I'll do decline (simply put feet or hands up on a step). For lunges you could do walking lunges or simply put your hind foot on a bench and lunge forward from there. For pullups try placing your hands slightly different each workout to hit your muscles at different angles.
If I were you I might also consider altering diet a bit. Your diet doesn't look bad by any means, but I think you could benefit more by switching some things. For example:
Meal one: how about an egg and some eggwhites with that waffle for added protein? You could also have the oatmeal here with the eggwhites or simply add some protein powder to your oatmeal, either way, you definitely need protein with breakfast
Meal two: apple and low fat cheese sticks with a few almonds for healthy fat OR oatmeal with a bit of protein powder mixed in if you didn't eat it for meal one. You could also add a bit of flax to that oatmeal for healthy fats.
Meal three: looks GREAT!
Meal four: what about some lean protein, veggies, and a few nuts or avacado slices? This would give you more protein and less carbs/sugar with this meal
meal five: looks great
Meal six: after gym go for a protein shake (water and protein powder) to help your muscles recover and grow
The biggest thing that I see with your diet is you might not be getting enough protein and healthy fats... both of which are vital to a healthy balanced diet. I usually try to make it a habit to get some kind of protein with every meal and some source of healthy fat with atleast every other meal.
What do you think?
Cassie :)
You're welcome.
Instead of splitting up your weights like that I would do 3 full body sessions each week (every other day iff possible). You should get the most fat burning results out of this workout as you are using ALL of your muscles every day. I would stay away from the machines as much as possible and stick to compound exercises which work more than one muscle group at a time. Lunges, squats, military press, deadlifts, dips, pushups, pullups, rows, and bench press are all great. After your body gets accustomed to this workout (in about 6 weeks or so) you could switch it up to a upper body/lower body split and maybe go for 4 days a week, or simply lift weights every other day if you can get to the gym on the weekends. Also, remember when lifting to try to change it up regularly. For instance, sometimes I'll do incline pushups and the next I'll do decline (simply put feet or hands up on a step). For lunges you could do walking lunges or simply put your hind foot on a bench and lunge forward from there. For pullups try placing your hands slightly different each workout to hit your muscles at different angles.
If I were you I might also consider altering diet a bit. Your diet doesn't look bad by any means, but I think you could benefit more by switching some things. For example:
Meal one: how about an egg and some eggwhites with that waffle for added protein? You could also have the oatmeal here with the eggwhites or simply add some protein powder to your oatmeal, either way, you definitely need protein with breakfast
Meal two: apple and low fat cheese sticks with a few almonds for healthy fat OR oatmeal with a bit of protein powder mixed in if you didn't eat it for meal one. You could also add a bit of flax to that oatmeal for healthy fats.
Meal three: looks GREAT!
Meal four: what about some lean protein, veggies, and a few nuts or avacado slices? This would give you more protein and less carbs/sugar with this meal
meal five: looks great
Meal six: after gym go for a protein shake (water and protein powder) to help your muscles recover and grow
The biggest thing that I see with your diet is you might not be getting enough protein and healthy fats... both of which are vital to a healthy balanced diet. I usually try to make it a habit to get some kind of protein with every meal and some source of healthy fat with atleast every other meal.
What do you think?
Cassie :)
Cassie- thank you!
thank you so much for the advice.. i will def. use your suggestions.
I'ms starting to feel better already!!
Melisa
I'ms starting to feel better already!!
Melisa
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cassiegose
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- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
How many calories are you taking in each day?
Your workout sounds an awful like "cardio-bulima". ("I ate too much so I'll just have to work out extra hard to burn it off.")
The cardio-bulima mind-set is a risky way to control weight. Any injury or interruption in your workout will result in a jump in weight.
Simply put: I think you are sticking to the Weight Watchers approved food list, but not to the approved quantity of the same. In other words I think you are eating more than you think you are.
Carefully calculate your total caloric intake and let us know what you are taking in.
Your workout sounds an awful like "cardio-bulima". ("I ate too much so I'll just have to work out extra hard to burn it off.")
The cardio-bulima mind-set is a risky way to control weight. Any injury or interruption in your workout will result in a jump in weight.
Simply put: I think you are sticking to the Weight Watchers approved food list, but not to the approved quantity of the same. In other words I think you are eating more than you think you are.
Carefully calculate your total caloric intake and let us know what you are taking in.