Cardio burn or burn out Cardio

[Richtard]

I have been trying to lose weight seriously now from May I have reached a rock from 230lbs to 215lbs and its not moving; I have increased cardio to the following; please advice whether this is too much and what will I need to do if it isn't:

3 days full body work out with weights
3 days swimming
3 days spin(cycle aerobics)
2 days alternate lower and upper body work out with weights

diet is off balance but I am working to correct this however since I started to spin one week now legs have been cramping;

Please advice?

[swanso5]

diet is off balance but I am working to correct this

answered your own question

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[Richtard]

Diet Plan:

BF
1 cup oatmeal(3min oatmeal+water+whey protein)
1 piece of fruit(apple/banana)
3 boil eggs(whites only)
1 glass of water

or

1 can of tuna
1 serving of whole wheat crackers
1 piece of fruit
1 glass of water

Snack:
yogurt+banana+handfull of almond nuts

Lunch:

Brown Rice/cooked Sweet Potatoes/Breadfruit/Yam
protein(chicken/Soy Granules/fish)
Steam Vegs

Snack:
1 piece of fruit

dinner:
Salad
protein(chicken/Soy Granules/fish)

or

Whey Protein Shake w/ fruit

plenty of water(8 glasses or more per day)

Exercise Schedule:

Mon
Full Body Cardio w/ Weights(morning)
Swimming(evening)

Tue:
Upper Body(morning)

Wed:
Full Body Cardio w/ weights(morning)
Spin(evening)

Thur:
Lower-body (morning)
Swimming(evening)

Fri:
Full Body(morning)
Spin(evening)

Sat:
Spin(morning)
Swimming(afternoon)

What do you think?

Swi

[swanso5]

you do 11 sessions a week...very inefficient...and wts everyday???? goodness

wts - full body 3/week
sprints - 2/week on other days
easy cardio 1/week other days

there's 6 sessions and that's all you need

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[Richtard]

Too Much you say...hmmm okay I will have to cut down but I thought that more Cardio means that the fat goes off faster and to be honest I am not necessarily tired just sore at the end of the week but I will simmer down work-out sched as you say no rest is just as bad.....Right?

Thanks

PS I have actually gain 3 lbs since starting this program, this is starting to frustrate and depress me!

[mrhomefitness]

Too Much you say...hmmm okay I will have to cut down but I thought that more Cardio means that the fat goes off faster and to be honest I am not necessarily tired just sore at the end of the week but I will simmer down work-out sched as you say no rest is just as bad.....Right?

Thanks

PS I have actually gain 3 lbs since starting this program, this is starting to frustrate and depress me!

I will go against the trend here and say keep the pace you have here if your performace(intensity) is ok during the workout.

You problem most likly is your Nutrition and you metabolism.

Make sure your eating every 3 hours. Snacks inbetween meals. Someone posted a good example meal plan.

Reduce your Carb intake. Im sure you know that but carbs hide in many foods. Like Fruits. Very high in carbs.

Other than that... Just keep up the hard work and be consistant, EAT RIGHT.

Nutrition is where 75 percent of your results are going to come from.

If you keep burning that many calories and eat every 3 hours have faith and just watch your metabolism kick in

[Richtard]

I want to thank you for your suggestions and I have started to implement them but just let me say that today before i started gym workout i weighed myself and measured body fat level I have actually gained 2lbs and more than 1% in body fat....man this is really driving me nuts...

[Damiza]

I think your answer has alot to do with you diet.

Im not a fitness expert by any means but i have done a ton of research on losing weight and i am currently doing the opposite in order to build muscle. I weighed 195 back at the end of May and now i weigh 160 and i worked out hard in order to do so but i dont think it would have been anywhere close to possible to lose it this quick with out the proper diet.

The main topic with almost every workout either way is your diet.

Always remeber that muscle weighs more than fat, are you seeing alot of positive changes in your body besides just the number on the scale?

People trying to lose weight like yourself seem to always hit a rock when trying to lose and its highly debateable on why that is but im pretty sure of one thing is if you dont have the right diet its gonna be hard or impossible to lose weight past that point; Its also the same with people trying to build muscle, if they want to get bigger and bigger muscles they have to eat more and more calories and nutreint rich foods in order to keep getting bigger and bigger.

If you wanna lose weight or gain weight from what i learned it isnt reall how little you eat and how much cadio you do or how much more you eat and much strength training you do its more of what you are eating and how you are getting calories from the right foods.

Supplements are nice to utilized to though im not sure what results you want besides just losing the weight.

Hope all this information drop has helped =)
-Levi

[ultimatehlth]

I have to agree with swanso5. Keep the 3 days of full body workouts but concentrate on compound full body movements like deadlifts, dumbbell clean and presses etc. Keep the workouts to about 30 minutes which means high intensity and vary the routine every time. The sprints are also a good idea, high intensity interval training burns more fat in less time do to a hormonal change (catecolamines) I don't want to get into right now. You can add additional low intensity training like walking or an easy swim without any concerns. Remember that diet is key, keep a food journal.