I've been stuck at 152 pounds even though I work out 6 to 7 times a week at least 1 hour. I eat very healthy and drink my fluids like I'm suppose to. I can't seem to budge past this amount. What am I doing wrong.
My workouts are usually 30 cardio and 30 weights and sometimes more than not will end with a short burst of 10 minutes of cardio. My cardio is always at least at 3.5 miles per hour and at least 3% incline.
What am I doing wrong. Total caloric intake is 1700 to 1800 calories per day.
Full Version: Can't Shed the Weight
Please I need help in getting my last 20 pounds off. I workout 6 to 7 times per week for at least one hour an do not consume more than 1,700 to 1,800 calories per day. What am I doing wrong?
Bob/Jillian:
How about some help for those of us who are extremely overweight, but overweight and need help?
Bob/Jillian:
How about some help for those of us who are extremely overweight, but overweight and need help?
You are at a healthy weight and trying to shed vanity pounds; it's harder.
The bottom line for all weight loss is to burn more Calories than your body absorbs from the digestive track. You need to create a deficit between what you are eating and what you are burning.
You might find good results by keeping your food as is while increasing the intensity or duration of your cardio. You might also try dropping your Calories a bit.
At healthy weight, I find it's better to do Calorie Deficit on some days per week and Calorie Balance on other days. It's a slower process than creating a Calorie Deficit and sticking with that day after day, but in the long run it helps you fight the body's response that says, "HEY! Put that fat back, and add some more. I'm giving you a horrendous appetite to make you do what I say."
My Rule of Thumb for Calorie Eating When You Are at a Healthy Weight:
More Calories Than You Need: You are very well satisfied with your food. If you eat things that spike your insulin big time, and thus also drop your blood sugar big time later on, you can be hungry all day long but then you eat all day long so you are still very well satisfied with your food. You sit back and relax the big giant stretched out full stomach after dinner while you watch Biggest Loser.
Calorie Balance With Healthy Foods and Little to No Excess Insulin Spiking: You are pretty much OK with your food but feel slightly deprived once you have finished each meal. That feeling goes away shortly. You are almost, but not quite, on the edge of hunger much of the time.
Calorie Deficit Eating in a Way That Works Well for Weight Loss: You eat to stay pretty much OK during the day and then cut back on the evening meal more than you are used to. You are kind of hungry at night so you tell yourself to look forward to breakfast. If you are too hungry to sleep, you know you overdid the cut back so you eat something small such as a yogurt or a small amount of nuts. As a bonus in your fitness plan, you cut back the evening meal only 3 or 4 nights per week, alternating between cut back nights and maintenance nights. Patience with the rate of losing vanity pounds is key.
The bottom line for all weight loss is to burn more Calories than your body absorbs from the digestive track. You need to create a deficit between what you are eating and what you are burning.
You might find good results by keeping your food as is while increasing the intensity or duration of your cardio. You might also try dropping your Calories a bit.
At healthy weight, I find it's better to do Calorie Deficit on some days per week and Calorie Balance on other days. It's a slower process than creating a Calorie Deficit and sticking with that day after day, but in the long run it helps you fight the body's response that says, "HEY! Put that fat back, and add some more. I'm giving you a horrendous appetite to make you do what I say."
My Rule of Thumb for Calorie Eating When You Are at a Healthy Weight:
More Calories Than You Need: You are very well satisfied with your food. If you eat things that spike your insulin big time, and thus also drop your blood sugar big time later on, you can be hungry all day long but then you eat all day long so you are still very well satisfied with your food. You sit back and relax the big giant stretched out full stomach after dinner while you watch Biggest Loser.
Calorie Balance With Healthy Foods and Little to No Excess Insulin Spiking: You are pretty much OK with your food but feel slightly deprived once you have finished each meal. That feeling goes away shortly. You are almost, but not quite, on the edge of hunger much of the time.
Calorie Deficit Eating in a Way That Works Well for Weight Loss: You eat to stay pretty much OK during the day and then cut back on the evening meal more than you are used to. You are kind of hungry at night so you tell yourself to look forward to breakfast. If you are too hungry to sleep, you know you overdid the cut back so you eat something small such as a yogurt or a small amount of nuts. As a bonus in your fitness plan, you cut back the evening meal only 3 or 4 nights per week, alternating between cut back nights and maintenance nights. Patience with the rate of losing vanity pounds is key.
I answered your question yesterday. You're still not giving us enough information to try to help you.
Also, if you listen to Jillian's radio show, you can call in and ask her specific questions. I've talked to her three times now. I've never seen her on the boards, so you're best bet is to listen to the radio show or if you'd rather talk to Bob, go on his site and ask him your question.
Otherwise, give us more information and we can try to help you.
Also, if you listen to Jillian's radio show, you can call in and ask her specific questions. I've talked to her three times now. I've never seen her on the boards, so you're best bet is to listen to the radio show or if you'd rather talk to Bob, go on his site and ask him your question.
Otherwise, give us more information and we can try to help you.
QUOTE (SuperM @ Apr 24 2009, 09:02 AM) 
I answered your question yesterday. You're still not giving us enough information to try to help you.
Also, if you listen to Jillian's radio show, you can call in and ask her specific questions. I've talked to her three times now. I've never seen her on the boards, so you're best bet is to listen to the radio show or if you'd rather talk to Bob, go on his site and ask him your question.
Otherwise, give us more information and we can try to help you.
Also, if you listen to Jillian's radio show, you can call in and ask her specific questions. I've talked to her three times now. I've never seen her on the boards, so you're best bet is to listen to the radio show or if you'd rather talk to Bob, go on his site and ask him your question.
Otherwise, give us more information and we can try to help you.
Check out Jillian's new book about metabolism. You may find your answer there as she describes the exact same thing happening to her and how she found the answers from the doctors of the celebs she was training (she talked to the doctors on behalf of her clients and found info to help herself).
This book is especially good if you want to understand the biochemistry that's going on within your body. She includes the references to back up what she's stating. Sometimes it's not emotional or willpower, but an imbalance in the way your body is responding. You may want to see a good endocrinologist. Check out the book and decide for yourself.
1. You need a caloric DEFICIT to lose weight. Are you sure you have a deficit at 17-1800 calories?
2. You need to measure AND weigh everything that goes into your mouth. No cheating, no guessing, no eyeballing, no guessing. Please note to that measure AND weigh. A cup may not be a level cup as we THINK it should be but actually a tad less due to weight of the food item. This CAN and DOES add up and reduces any deficit you might have.
3. You need to insure that your daily expenditure is MORE than what you take in. A decent deficit is about 500 calories a day but some may need 1,000 to show weight loss. Note that 500 a day will result in a loss of 1 lb a week. NOTE TOO THAT THE WEIGHT MAY NOT SHOW UP FOR UPWARDS OF 3-4 WEEKS!!! So do not assume after a few days or even a week or two of no loss that you are not losing.
2. You need to measure AND weigh everything that goes into your mouth. No cheating, no guessing, no eyeballing, no guessing. Please note to that measure AND weigh. A cup may not be a level cup as we THINK it should be but actually a tad less due to weight of the food item. This CAN and DOES add up and reduces any deficit you might have.
3. You need to insure that your daily expenditure is MORE than what you take in. A decent deficit is about 500 calories a day but some may need 1,000 to show weight loss. Note that 500 a day will result in a loss of 1 lb a week. NOTE TOO THAT THE WEIGHT MAY NOT SHOW UP FOR UPWARDS OF 3-4 WEEKS!!! So do not assume after a few days or even a week or two of no loss that you are not losing.
You don't need to read a book to figure out what's up. I saw all your posts too.
At 152 pounds, and 1700 calories a day, you are maintaining your weight. I know you think that you're burning a lot since you exercise almost daily, but you're not doing enough. Walking for 30 minutes is low intensity as is weight training. In order to lose weight with only low intensity exercise, you have to be on a low carbohydrate diet. So, either cut out your carbs, or work out with more intensity.
This stuff isn't that complicated and you haven't even tried to figure out what you're doing wrong. You're just rephrasing the same question hoping that someone will let you in on some secret about weight loss. Well, there isn't one. It's science and math. You're not burning many more calories in your exercise routine than you would if you stayed home and swept and vacuumed the house and did some laundry and dishes.
At 152 pounds, and 1700 calories a day, you are maintaining your weight. I know you think that you're burning a lot since you exercise almost daily, but you're not doing enough. Walking for 30 minutes is low intensity as is weight training. In order to lose weight with only low intensity exercise, you have to be on a low carbohydrate diet. So, either cut out your carbs, or work out with more intensity.
This stuff isn't that complicated and you haven't even tried to figure out what you're doing wrong. You're just rephrasing the same question hoping that someone will let you in on some secret about weight loss. Well, there isn't one. It's science and math. You're not burning many more calories in your exercise routine than you would if you stayed home and swept and vacuumed the house and did some laundry and dishes.
1. You need a caloric DEFICIT to lose weight. Are you sure you have a deficit at 17-1800 calories?
2. You need to measure AND weigh everything that goes into your mouth. No cheating, no guessing, no eyeballing, no guessing. Please note to that measure AND weigh. A cup may not be a level cup as we THINK it should be but actually a tad less due to weight of the food item. This CAN and DOES add up and reduces any deficit you might have.
3. You need to insure that your daily expenditure is MORE than what you take in. A decent deficit is about 500 calories a day but some may need 1,000 to show weight loss. Note that 500 a day will result in a loss of 1 lb a week. NOTE TOO THAT THE WEIGHT MAY NOT SHOW UP FOR UPWARDS OF 3-4 WEEKS!!! So do not assume after a few days or even a week or two of no loss that you are not losing.
4. What is your height? I assume you are a woman. Weight is not the important thing but body fat % relative to that weight.
5. 3.5mph may not be sufficient movement if your Heart Rate is not elevated enough. I would suspect that you need to insure a Heart Rate of about 75% of your max Heart rate and maintain that level for at least 30 minutes a day. If I walk at 3.5mph at 3%..I'd barely break a sweat and would guess my HR would be about 50-60% of my max. My personal max is higher than the typical 220-age calculation. I'm 54 and my max is around 190 and I work out at about 160-165 range which is about 80-85% of my max. It's HARD. That's why I'm losing weight because I work hard and EAT at a DEFICIT.
2. You need to measure AND weigh everything that goes into your mouth. No cheating, no guessing, no eyeballing, no guessing. Please note to that measure AND weigh. A cup may not be a level cup as we THINK it should be but actually a tad less due to weight of the food item. This CAN and DOES add up and reduces any deficit you might have.
3. You need to insure that your daily expenditure is MORE than what you take in. A decent deficit is about 500 calories a day but some may need 1,000 to show weight loss. Note that 500 a day will result in a loss of 1 lb a week. NOTE TOO THAT THE WEIGHT MAY NOT SHOW UP FOR UPWARDS OF 3-4 WEEKS!!! So do not assume after a few days or even a week or two of no loss that you are not losing.
4. What is your height? I assume you are a woman. Weight is not the important thing but body fat % relative to that weight.
5. 3.5mph may not be sufficient movement if your Heart Rate is not elevated enough. I would suspect that you need to insure a Heart Rate of about 75% of your max Heart rate and maintain that level for at least 30 minutes a day. If I walk at 3.5mph at 3%..I'd barely break a sweat and would guess my HR would be about 50-60% of my max. My personal max is higher than the typical 220-age calculation. I'm 54 and my max is around 190 and I work out at about 160-165 range which is about 80-85% of my max. It's HARD. That's why I'm losing weight because I work hard and EAT at a DEFICIT.
You may not need a book, but you probably need an endocrinologist. I personally went through exactly what you describe. My calorie deficit was ideal. I was tested for body fat percent and tested for number of calories I needed to maintain my weight without activity. I went to a spa for 10 days--ate healthy, walked daily, got the right amount of healthy calories, relaxed--lost 1/2 pound.
If your metabolism is not operating properly (and metabolism is made up of hormones, and is more complex than burning more calories than you eat), you won't be able to shed those pounds. Chemicals, food additives, yo-yo dieting, and over exercising are all things that can impact your hormonal balance. Your thyroid could be underactive. There are many external signs that this is a problem (for example, brittle and/or ridged nails, but not always). You need to be tested instead of listening to us amateurs. What works for one person may not work for another. Get off the boards and off to an expert. If you're truly putting in the work something else is going on.
Food sensitivities are another factor to consider. If your calories comprise sugar, wheat, eggs, dairy, soy, tree nuts (common allergens), you might try eliminating them for a week and see how you feel. These foods can cause inflammation throughout your body. But again, I'm not a doctor; just stating what I've been told by doctors.
I've lost 40 pounds since getting my endocrine system balanced (post-menopausal) and cutting out wheat from my diet. Some foods I couldn't eat before (such as eggs) I now eat regularly. Just have to avoid wheat.
If your metabolism is not operating properly (and metabolism is made up of hormones, and is more complex than burning more calories than you eat), you won't be able to shed those pounds. Chemicals, food additives, yo-yo dieting, and over exercising are all things that can impact your hormonal balance. Your thyroid could be underactive. There are many external signs that this is a problem (for example, brittle and/or ridged nails, but not always). You need to be tested instead of listening to us amateurs. What works for one person may not work for another. Get off the boards and off to an expert. If you're truly putting in the work something else is going on.
Food sensitivities are another factor to consider. If your calories comprise sugar, wheat, eggs, dairy, soy, tree nuts (common allergens), you might try eliminating them for a week and see how you feel. These foods can cause inflammation throughout your body. But again, I'm not a doctor; just stating what I've been told by doctors.
I've lost 40 pounds since getting my endocrine system balanced (post-menopausal) and cutting out wheat from my diet. Some foods I couldn't eat before (such as eggs) I now eat regularly. Just have to avoid wheat.
QUOTE (LifterGirl @ Apr 24 2009, 10:13 AM)
You don't need to read a book to figure out what's up. I saw all your posts too.
At 152 pounds, and 1700 calories a day, you are maintaining your weight. I know you think that you're burning a lot since you exercise almost daily, but you're not doing enough. Walking for 30 minutes is low intensity as is weight training. In order to lose weight with only low intensity exercise, you have to be on a low carbohydrate diet. So, either cut out your carbs, or work out with more intensity.
This stuff isn't that complicated and you haven't even tried to figure out what you're doing wrong. You're just rephrasing the same question hoping that someone will let you in on some secret about weight loss. Well, there isn't one. It's science and math. You're not burning many more calories in your exercise routine than you would if you stayed home and swept and vacuumed the house and did some laundry and dishes.
At 152 pounds, and 1700 calories a day, you are maintaining your weight. I know you think that you're burning a lot since you exercise almost daily, but you're not doing enough. Walking for 30 minutes is low intensity as is weight training. In order to lose weight with only low intensity exercise, you have to be on a low carbohydrate diet. So, either cut out your carbs, or work out with more intensity.
This stuff isn't that complicated and you haven't even tried to figure out what you're doing wrong. You're just rephrasing the same question hoping that someone will let you in on some secret about weight loss. Well, there isn't one. It's science and math. You're not burning many more calories in your exercise routine than you would if you stayed home and swept and vacuumed the house and did some laundry and dishes.
1. Need height information for 152 female.
2. Need true "maintenance" level for the poster who asked. Getting "measured/tested" for maintenance may not given you your true "maintenance" level. A true maintenance level is what you eat over say the course of a MONTH and what you expend in that month. Too many variables in between would affect weight/fat loss DURING that month.
3. Walking is fine IF at a sufficient INTENSITY. Intensity is measured by Heart Rate. Get it up to about 75-85% of your max and you should be fine...then again only if you get in at least 30 minutes 3 times a week MINIMUM. I suspect that 3.5mph at 3% is not getting your heart rate up to anywhere near 75%...more likely 50-60%.
4. WEIGHT TRAINING IS NOT LOW INTENSITY. BS! It's HOW you do the weight training and can be VERY effective to help a person lose fat. Often one can lose fat without ANY walking/running and solely by weight training. DO NOT underestimate the value of Weight/resistence training (pretend Jillian screamed that into your ears).
5. Low carbohydrates are NOT necessary to lose FAT. Low CALORIE is necessary...low enough to create a healthy DEFICIT. You can still gain weight on pure protein and/or a combination of protein/low carbs/fat. It's the CALORIC INTAKE VS THE CALORIC EXPENDITURE THAT CONTROLS WHETHER YOU WILL LOSE OR GAIN.
1. Her height information doesn't make more than 100 calories of difference in determining her maintenance calories.
2. There are really too many variables for there to be an accurate measurement or test to know anyone's maintenance calories. If you eat consistently, and your weight doesn't change, that's your maintenance calories.
3. That's what I said...50-60% of your max heart rate will burn fat once your carbs are depleted.
4. I am a bodybuilder, and train other bodybuilders. I am a personal trainer and have successfully worked with hundreds of clients over the years. I am well aware of the benefits of weight training. Yes, it is possible that this person is doing high intensity weight training, but considering the intensity of the cardio, she's probably not.
5. I didn't say that low carbohydrates were necessary for burning fat. I said that with only low intensity activity, you have to be on a low carbohydrate diet to lose fat. It is true. If you're exercising at a high intensity, you can have a greater percentage of your calories from carbs, but I really don't think that is the case here.
I'm not arguing with you, I'm just clarifying my statements since you quoted me and wrote as if you were countering all my comments. I made some assumptions that I think were pretty accurate based on my experiences with clients. We won't really know if they were unless the original poster comes back and fills us in further.
2. There are really too many variables for there to be an accurate measurement or test to know anyone's maintenance calories. If you eat consistently, and your weight doesn't change, that's your maintenance calories.
3. That's what I said...50-60% of your max heart rate will burn fat once your carbs are depleted.
4. I am a bodybuilder, and train other bodybuilders. I am a personal trainer and have successfully worked with hundreds of clients over the years. I am well aware of the benefits of weight training. Yes, it is possible that this person is doing high intensity weight training, but considering the intensity of the cardio, she's probably not.
5. I didn't say that low carbohydrates were necessary for burning fat. I said that with only low intensity activity, you have to be on a low carbohydrate diet to lose fat. It is true. If you're exercising at a high intensity, you can have a greater percentage of your calories from carbs, but I really don't think that is the case here.
I'm not arguing with you, I'm just clarifying my statements since you quoted me and wrote as if you were countering all my comments. I made some assumptions that I think were pretty accurate based on my experiences with clients. We won't really know if they were unless the original poster comes back and fills us in further.
QUOTE (LifterGirl @ Apr 24 2009, 04:00 PM)
1. Her height information doesn't make more than 100 calories of difference in determining her maintenance calories.
2. There are really too many variables for there to be an accurate measurement or test to know anyone's maintenance calories. If you eat consistently, and your weight doesn't change, that's your maintenance calories.
3. That's what I said...50-60% of your max heart rate will burn fat once your carbs are depleted.
4. I am a bodybuilder, and train other bodybuilders. I am a personal trainer and have successfully worked with hundreds of clients over the years. I am well aware of the benefits of weight training. Yes, it is possible that this person is doing high intensity weight training, but considering the intensity of the cardio, she's probably not.
5. I didn't say that low carbohydrates were necessary for burning fat. I said that with only low intensity activity, you have to be on a low carbohydrate diet to lose fat. It is true. If you're exercising at a high intensity, you can have a greater percentage of your calories from carbs, but I really don't think that is the case here.
I'm not arguing with you, I'm just clarifying my statements since you quoted me and wrote as if you were countering all my comments. I made some assumptions that I think were pretty accurate based on my experiences with clients. We won't really know if they were unless the original poster comes back and fills us in further.
2. There are really too many variables for there to be an accurate measurement or test to know anyone's maintenance calories. If you eat consistently, and your weight doesn't change, that's your maintenance calories.
3. That's what I said...50-60% of your max heart rate will burn fat once your carbs are depleted.
4. I am a bodybuilder, and train other bodybuilders. I am a personal trainer and have successfully worked with hundreds of clients over the years. I am well aware of the benefits of weight training. Yes, it is possible that this person is doing high intensity weight training, but considering the intensity of the cardio, she's probably not.
5. I didn't say that low carbohydrates were necessary for burning fat. I said that with only low intensity activity, you have to be on a low carbohydrate diet to lose fat. It is true. If you're exercising at a high intensity, you can have a greater percentage of your calories from carbs, but I really don't think that is the case here.
I'm not arguing with you, I'm just clarifying my statements since you quoted me and wrote as if you were countering all my comments. I made some assumptions that I think were pretty accurate based on my experiences with clients. We won't really know if they were unless the original poster comes back and fills us in further.
1. Forget height
2. your #2 above is correct IMHO. I just think a person needs to give it a month because of water weight and other factors. A day is too little, a week is sometimes too little. It depends. Give it a good month and you probably can find a maintenance level.
3. I am not sure I understand. I don't think "carb depletion" is necessary for weight/fat loss. It helps TARGET fat (over other things) but you do not have to be carb depleted to burn fat. You simply need to burn more calories than you consume over a long enough period...thus calorie depleted. Wouldn't I still burn fat if I had nothing but carbs in a day say 1200 calories of just carbs but expended say 2,000 calories in activity? At 50-60% you still burn fat (and perhaps other stuff)...you just don't burn as much as you would at say 75-80%. And at 50-60% she may, as you stated in an earlier post, not be doing anything more than normal day to day activity which doesn't help to create the DEFICIT she needs to lose weight. She may be thinking gee 30 minutes at 3.5mph at 3% should be burning 500 calories when in fact it burns about 150...big difference. What other errors is she making that she has NO DEFICIT?
4. I share your opinion as stated in #4.
5. I think I see what you are saying in #5 above, but I think her focus is in achieving a CALORIC DEFICIT. As I stated above....she (theoretically) could consume nothing but carbs but if she had a CALORIC DEFICIT she'd lose weight. Some would be FAT...but without PROTEIN, she'd lose a lot of LBM in the form of muscle. And without FAT in the diet her hormones might go wacko. Hence the need for balance...which I am positive you agree with.
Cheers.
Your first source of energy when you do an activity is sugar in the bloodstream. That comes from any carbs you just ate that hasn't been stored yet. It will only last for a very short period maybe 5 minutes of intensive exercise.
The second source of energy is stored glycogen in your muscles. This comes from carbohydrates you eat. You can only store so much per your muscle mass, so once your carb stores are full, carbohydrates will be stored as fat. Once carbs are stored in the form of fat, they are harder to access for energy.
The third and fourth sources of energy are muscle and fat. One of these will be broken down for energy when the preferred sources are both depleted. Muscle is a more efficient energy source than fat, so if you are exercising at a high intensity, you will metabolize muscle. (The more muscle you have, the more calories you will burn in any given activity, so it is important that you don't let your body get in that state.) If you are carb depleted and doing high intensity exercise, you will burn muscle.
In order to burn fat, you have to be carb depleted and exercising at a low intensity. If this is not the case, you will not burn fat. If you exercise at high intensity you are likely to deplete your carb stores in the first 20 minutes. High intensity exercise after that is likely to break down muscle. If you decrease your intensity after that, you are likely to burn fat.
I know you are thinking that it should only matter that your calories are in deficit, but I am talking about more specific activities over short periods throughout a day. The calories are the bottom line, but if you are breaking down muscle every time you exercise and you are on a restricted diet, you might not be able to rebuild that muscle. This means that over time you will decrease muscle mass and therefore decrease your caloric need.
The second source of energy is stored glycogen in your muscles. This comes from carbohydrates you eat. You can only store so much per your muscle mass, so once your carb stores are full, carbohydrates will be stored as fat. Once carbs are stored in the form of fat, they are harder to access for energy.
The third and fourth sources of energy are muscle and fat. One of these will be broken down for energy when the preferred sources are both depleted. Muscle is a more efficient energy source than fat, so if you are exercising at a high intensity, you will metabolize muscle. (The more muscle you have, the more calories you will burn in any given activity, so it is important that you don't let your body get in that state.) If you are carb depleted and doing high intensity exercise, you will burn muscle.
In order to burn fat, you have to be carb depleted and exercising at a low intensity. If this is not the case, you will not burn fat. If you exercise at high intensity you are likely to deplete your carb stores in the first 20 minutes. High intensity exercise after that is likely to break down muscle. If you decrease your intensity after that, you are likely to burn fat.
I know you are thinking that it should only matter that your calories are in deficit, but I am talking about more specific activities over short periods throughout a day. The calories are the bottom line, but if you are breaking down muscle every time you exercise and you are on a restricted diet, you might not be able to rebuild that muscle. This means that over time you will decrease muscle mass and therefore decrease your caloric need.
Not sure there is a disagreement but...
My reading is that given SUFFICIENT protein in the system based on body weight and muscle mass and given SUFFICIENT fat to keep the hormonal systems in check, and not overdoing the carbs at any given point (balance throughout the day..other than possibly before and after an intense WO), the body will look to FAT for fuel. It may look to muscle as well and apparently this cannot be avoided but FAT will be the preferred fuel (I forget why).
Hence I am sure you will agree that before doing any intense workout one should have a good portion of their daily carbs before the workout as well as some after since I think we both agree that high intensity does require carbs. Depending on how much and for how long I'm doing, my high intensity burns anywhere from 4-600 calories approximately. Thus with the theory of MOST of my carbs being consumed before the high intensity, I "should" have the carb requirement for the WO covered.
There is a reason that people are complaining about NOT LOSING after hours and hours low intensity cardio. There is a reason that MANY professionals recommend that people BUMP UP their workouts BUMP UP their heart rates to get the fat off. The simple answer is people THINK that they are burning a lot when in fact they are barely burning more than they would be doing normal errands. I agree that low intensity cardio burns more than sitting at a desk or sitting in front of the boob tube but not a whole lot more given ("Hey I do cardio for an hour a day 4 days a week and I'm not losing"). The math is probably....hmm sitting for an hour is about 70-80 calories vs. low intensity 3.5 @ 3% treadmill is about 250-300. Difference is about 200X4=800 calories over a week....less than 1/4 of a lb. Then there is that Post high intensity affect (I forget the term) that continues to burn at a higher than normal level while a person is at rest or doing "normal stuff" so there is that added benefit although probably quite small. So my theory is, IF you are gonna workout..WORKOUT...high intensity for 3-4 days a week (every other day because the body needs rest). The other days...sure add some low intensity...move more than you normally do...park the car 500 feet further than you need to...use the stairs instead of the elevator etc etc. I'm sure you agree.
I think we agree that as a society we eat way too many carbs (high glycemic) and can afford to cut them down. Mine are about 40% of my daily intake (while on a deficit) and I've seen incredible health benefits besides my fat loss. My low intensity is just normal everyday stuff. When I work out...it's high intensity, e.g. running, lifting etc. My heart rate is typically in the 80-85% range of my max and for my age my max is higher than the 220-age formula...it is even higher than the formula that takes into consideration resting heart rate. Maybe my body is weird, it just will not lose if I don't engage in the higher range of intensity. Probably because of some adaptation to lower intensity being too similar to normal everyday stuff. Gotta keep the body guessing.
My reading is that given SUFFICIENT protein in the system based on body weight and muscle mass and given SUFFICIENT fat to keep the hormonal systems in check, and not overdoing the carbs at any given point (balance throughout the day..other than possibly before and after an intense WO), the body will look to FAT for fuel. It may look to muscle as well and apparently this cannot be avoided but FAT will be the preferred fuel (I forget why).
Hence I am sure you will agree that before doing any intense workout one should have a good portion of their daily carbs before the workout as well as some after since I think we both agree that high intensity does require carbs. Depending on how much and for how long I'm doing, my high intensity burns anywhere from 4-600 calories approximately. Thus with the theory of MOST of my carbs being consumed before the high intensity, I "should" have the carb requirement for the WO covered.
There is a reason that people are complaining about NOT LOSING after hours and hours low intensity cardio. There is a reason that MANY professionals recommend that people BUMP UP their workouts BUMP UP their heart rates to get the fat off. The simple answer is people THINK that they are burning a lot when in fact they are barely burning more than they would be doing normal errands. I agree that low intensity cardio burns more than sitting at a desk or sitting in front of the boob tube but not a whole lot more given ("Hey I do cardio for an hour a day 4 days a week and I'm not losing"). The math is probably....hmm sitting for an hour is about 70-80 calories vs. low intensity 3.5 @ 3% treadmill is about 250-300. Difference is about 200X4=800 calories over a week....less than 1/4 of a lb. Then there is that Post high intensity affect (I forget the term) that continues to burn at a higher than normal level while a person is at rest or doing "normal stuff" so there is that added benefit although probably quite small. So my theory is, IF you are gonna workout..WORKOUT...high intensity for 3-4 days a week (every other day because the body needs rest). The other days...sure add some low intensity...move more than you normally do...park the car 500 feet further than you need to...use the stairs instead of the elevator etc etc. I'm sure you agree.
I think we agree that as a society we eat way too many carbs (high glycemic) and can afford to cut them down. Mine are about 40% of my daily intake (while on a deficit) and I've seen incredible health benefits besides my fat loss. My low intensity is just normal everyday stuff. When I work out...it's high intensity, e.g. running, lifting etc. My heart rate is typically in the 80-85% range of my max and for my age my max is higher than the 220-age formula...it is even higher than the formula that takes into consideration resting heart rate. Maybe my body is weird, it just will not lose if I don't engage in the higher range of intensity. Probably because of some adaptation to lower intensity being too similar to normal everyday stuff. Gotta keep the body guessing.
I disagree with the idea that you should have carbs before your workout if you're trying to lose weight. If you're trying to improve performance, you should have carbs pre workout, but not for weight loss. If you're eating carbs in your diet, you will have stored carbs to pull from for energy. There's no reason to throw in more at that point. We can agree to disagree.
Muscle is a more efficient energy source than fat. The body does prefer to use fat, but if you are exercising with high intensity for a continuous period, it cannot break fat down fast enough to use it...then it uses muscle. That's why short intervals are beneficial. It brings up your average heart rate for the workout, but doesn't cause it to break down muscle as readily as if you were exercising at the high intensity for the full period.
Here's what you can do...
Eat carbs throughout the day, but not in the meal before you workout. Exercise at high intensity for 20 to 30 minutes...this will burn off stored glycogen in your muscles. Then, continue for the remainder of your workout at a lower intensity...at this point, you will be able to burn fat and not muscle. You will still get the increased calorie burn post workout.
Most people don't lose on low intensity cardio because they eat too many carbs. Most professionals suggest to bump up the intensity because they know there is too much slop in post people's diets and most people aren't willing to do what it takes to fix it.
My max heart rate is higher than what calculations say it is too. The calculations are just a guideline.
Muscle is a more efficient energy source than fat. The body does prefer to use fat, but if you are exercising with high intensity for a continuous period, it cannot break fat down fast enough to use it...then it uses muscle. That's why short intervals are beneficial. It brings up your average heart rate for the workout, but doesn't cause it to break down muscle as readily as if you were exercising at the high intensity for the full period.
Here's what you can do...
Eat carbs throughout the day, but not in the meal before you workout. Exercise at high intensity for 20 to 30 minutes...this will burn off stored glycogen in your muscles. Then, continue for the remainder of your workout at a lower intensity...at this point, you will be able to burn fat and not muscle. You will still get the increased calorie burn post workout.
Most people don't lose on low intensity cardio because they eat too many carbs. Most professionals suggest to bump up the intensity because they know there is too much slop in post people's diets and most people aren't willing to do what it takes to fix it.
My max heart rate is higher than what calculations say it is too. The calculations are just a guideline.
QUOTE (LifterGirl @ Apr 25 2009, 01:56 PM)
I disagree with the idea that you should have carbs before your workout if you're trying to lose weight. If you're trying to improve performance, you should have carbs pre workout, but not for weight loss. If you're eating carbs in your diet, you will have stored carbs to pull from for energy. There's no reason to throw in more at that point. We can agree to disagree.
We can and seem to be respectful in our agreement or disagreements.
I believe one needs to emphasize carbs pre-workout for what I perceive as obvious reasons...it is at that time (especially if you engage in high intensity workouts) that your body needs carbs for fuel and gets the most bang for its buck with the carbs. It also keeps your body at optimum levels to DO the workout and not fatigue so easily because it has a constant source of glucose from the carbs. Remember...my suggestions are based on a CALORIC DEFICIT to lose weight/fat...hence there is not much fuel overall during the day coming in and thus carbs/glycogen is being used during the day for normal stuff and thus one is probably glycogen depleted throughout. QUOTE (LifterGirl @ Apr 25 2009, 01:56 PM)
Muscle is a more efficient energy source than fat.
Hence the need to insure adequate/SUFFICIENT levels of PROTEIN so that the body does not turn to the muscle for fuel but rather the fat. But I think this part you'd agree with.
QUOTE (LifterGirl @ Apr 25 2009, 01:56 PM)
The body does prefer to use fat, but if you are exercising with high intensity for a continuous period, it cannot break fat down fast enough to use it...then it uses muscle.
Which is why during the course of the day you are getting sufficient PROTEIN to spare the muscle...AND carbs pre-workout because as intensity builds in a WO you burn both carbs AND fat. One reason to up the intensity is to get more bang for your buck ...the old why is the fat burning zone crap. Although at low intensity you burn pure fat you may only be burning 5 calories a minute whereas with high intensity you may burn 10 calories a minute. If at high intensity you burn 50% fat and 50% carbs..you get the same fat burn and you burn carbs whether stored or consumed. Your way...you don't burn any carbs (given that low intensity is roughly 100% fat burning) and you have to DO something later on to burn those carbs consumed otherwise they get stored as FAT.
QUOTE (LifterGirl @ Apr 25 2009, 01:56 PM)
That's why short intervals are beneficial. It brings up your average heart rate for the workout, but doesn't cause it to break down muscle as readily as if you were exercising at the high intensity for the full period.
I think it depends on the intervals and how long one engages in them...but typically intervals are considered higher intensity over all...my "assumption" of what you were describing was just low intensity workouts...i.e. walking for 30 minutes at say 60% maxHR. Depending on how the intervals are done, they can still be relatively low intensity but more often are high intensity.
QUOTE (LifterGirl @ Apr 25 2009, 01:56 PM)
Here's what you can do...Eat carbs throughout the day, but not in the meal before you workout. Exercise at high intensity for 20 to 30 minutes...this will burn off stored glycogen in your muscles. Then, continue for the remainder of your workout at a lower intensity...at this point, you will be able to burn fat and not muscle. You will still get the increased calorie burn post workout.
Since my "diet" has reduced the amount of starchy type carbs and I spread them out pretty evenly during the day other than around workouts, I'm usually in a carb depleted state other than right after eating obviously. With the high intensity I burn BOTH carbs consumed and fat giving me the most bang for my buck as described above. The post effect slightly increases my fat/carb burn for the rest of the day (probably very minimal but something is better than nothing). The rest of my day is pretty much low intensity as I must engage in doing errands, work, and I increase my activity by parking farther away etc. I must be doing something right because truth be told, I haven't lost lifting strength and in some cases increased it. My endurance is definitely higher as well as my CV health...all of which I do not believe I would achieve if I only did low intensity cardio. Isn't it interesting that TBL workouts appear to be quite intense...I'm sure that is NOT the only type and that the bulk of what they do is LOW intensity because the whole idea of HIGH intensity is that it cannot be maintained for too long and cannot generally be done every day otherwise there is a risk of overtraining. That said the beauty of HIGH intensity is that is efficient. Given the typical time restraints on people with work etc. they get the most bang for their buck/time with HIGH intensity exercise.
QUOTE (LifterGirl @ Apr 25 2009, 01:56 PM)
Most people don't lose on low intensity cardio because they eat too many carbs.
They don't lose because they eat too many CALORIES. Theoretically they'd still lose weight if they ate only carbs but maintained a CALORIC DEFICIT. It would NOT be healthy but it would result in weight loss. The risk though, as I said above, is that with carbs only, the body will turn to muscle for the excess fuel it needs because there is no PROTEIN coming in which the muscles need to prevent catabolism. The risk with not including DIETARY fat in the diet (too low fat) is that you **** off the hormonal system and it messes everything up, including but not limited to metabolism. Balance usually works in most things in life. People are too focused on NO FAT...BS. You need fat in your daily diet (I'm sure you agree). You need protein to spare muscle catabolism...the rest can be carbs...but if you do not have a caloric deficit, you will NOT lose weight/fat.
QUOTE (LifterGirl @ Apr 25 2009, 01:56 PM)
Most professionals suggest to bump up the intensity because they know there is too much slop in post people's diets and most people aren't willing to do what it takes to fix it.
My max heart rate is higher than what calculations say it is too. The calculations are just a guideline.
My max heart rate is higher than what calculations say it is too. The calculations are just a guideline.
Increasing intensity doesn't fix the QUALITY of what goes in...it merely helps the QUANTITY going out. You know that. I'm 54...and I think my max is about 190HR. Now if I can just increase my staying power (slowly doing this)...I might really get the endurance level I want. 2 weeks to my Half Marathon. Yikes.
Ah...I think I realized the missing link...
YES....you force the body to burn fat if there are no carbs to form glucose. Glucose/fuel then coming from stored fat. Although glucose can come from Protein, it generally comes from fat or carbs.
YES... I would risk muscle catabolism AND hormonal upset if I worked out without carbs at HIGH intensity.
I have tried a NO or very LOW carb diet (think 10 grams of carbs a day max) and although it can work for many people (only doing very low intensity)...It wasn't for me. I hated it.
First, I like carbs and they do make one "feel good" to a certain extent. My hormones were happier, my body was happier, my brain was happier. It was very difficult to eat only fats and protein..and boring.
Second, I tend to be very intense anyway (if it wasn't obvious) and when I exercise, I feel compelled to "give it my best" "go all out" etc. You can't do that without carbs because you adversely affect the hormones and muscles. Even if you have sufficient protein, the body just doesn't function at its best.
Hence when I played with it...I found that I could definitely reduce my carb intake and still be happy and ultimatlely healthier (found my blood work improved substantially)..and that if I cycle them around my WOs...I'd get the most bang for the buck because my body doesn't need them as much during the lower intensity daily errand stuff but it does need them for higher intensity stuff. In fact as I get closer to my Half Marathon I am going to have to start to increase my carb intake because I just don't believe my Half Marathon performance will be at its optimum if I continue with my CALORIC DEFICIT. I could just add in some more carbs but I don't know if that really will be enough...certainly DURING the Half I will consume some (about 100 cals every 3-4 miles)...and I will definitely increase them for the 3 days before. I still want to lose FAT and hence will continue with the deficit until about 3 days before the Half...increase to about maintanance for the 3 days before and the day of...and then go back to DEFICIT after the Half.
Well that's the plan anyway.
YES....you force the body to burn fat if there are no carbs to form glucose. Glucose/fuel then coming from stored fat. Although glucose can come from Protein, it generally comes from fat or carbs.
YES... I would risk muscle catabolism AND hormonal upset if I worked out without carbs at HIGH intensity.
I have tried a NO or very LOW carb diet (think 10 grams of carbs a day max) and although it can work for many people (only doing very low intensity)...It wasn't for me. I hated it.
First, I like carbs and they do make one "feel good" to a certain extent. My hormones were happier, my body was happier, my brain was happier. It was very difficult to eat only fats and protein..and boring.
Second, I tend to be very intense anyway (if it wasn't obvious) and when I exercise, I feel compelled to "give it my best" "go all out" etc. You can't do that without carbs because you adversely affect the hormones and muscles. Even if you have sufficient protein, the body just doesn't function at its best.
Hence when I played with it...I found that I could definitely reduce my carb intake and still be happy and ultimatlely healthier (found my blood work improved substantially)..and that if I cycle them around my WOs...I'd get the most bang for the buck because my body doesn't need them as much during the lower intensity daily errand stuff but it does need them for higher intensity stuff. In fact as I get closer to my Half Marathon I am going to have to start to increase my carb intake because I just don't believe my Half Marathon performance will be at its optimum if I continue with my CALORIC DEFICIT. I could just add in some more carbs but I don't know if that really will be enough...certainly DURING the Half I will consume some (about 100 cals every 3-4 miles)...and I will definitely increase them for the 3 days before. I still want to lose FAT and hence will continue with the deficit until about 3 days before the Half...increase to about maintanance for the 3 days before and the day of...and then go back to DEFICIT after the Half.
Well that's the plan anyway.
You guys are making my head spin.
This is the problem for a lot of us. Conflicting information left and right. It's hard to sort it all out. Even amongst degreed, credentialed, respected professionals, you can get two completely opposite points of view and recommendations regarding nutrition, exercise physiology, the science of weight loss.
I just try to eat a whole foods diet, cut out refined, processed food completely, and eat sufficient lean protein. I work out doing intervals and light dumbbells. When I lose weight, I know I'm on track, when I don't, I know I need to make an adjustment. In the meantime, I continue to read everything I can get my hands on about nutition and exercise. I still find it a little overwhelming at times.
This is the problem for a lot of us. Conflicting information left and right. It's hard to sort it all out. Even amongst degreed, credentialed, respected professionals, you can get two completely opposite points of view and recommendations regarding nutrition, exercise physiology, the science of weight loss.
I just try to eat a whole foods diet, cut out refined, processed food completely, and eat sufficient lean protein. I work out doing intervals and light dumbbells. When I lose weight, I know I'm on track, when I don't, I know I need to make an adjustment. In the meantime, I continue to read everything I can get my hands on about nutition and exercise. I still find it a little overwhelming at times.
QUOTE (Solange36 @ Apr 26 2009, 09:08 AM)
You guys are making my head spin.
This is the problem for a lot of us. Conflicting information left and right. It's hard to sort it all out. Even amongst degreed, credentialed, respected professionals, you can get two completely opposite points of view and recommendations regarding nutrition, exercise physiology, the science of weight loss.
I just try to eat a whole foods diet, cut out refined, processed food completely, and eat sufficient lean protein. I work out doing intervals and light dumbbells. When I lose weight, I know I'm on track, when I don't, I know I need to make an adjustment. In the meantime, I continue to read everything I can get my hands on about nutition and exercise. I still find it a little overwhelming at times.
This is the problem for a lot of us. Conflicting information left and right. It's hard to sort it all out. Even amongst degreed, credentialed, respected professionals, you can get two completely opposite points of view and recommendations regarding nutrition, exercise physiology, the science of weight loss.
I just try to eat a whole foods diet, cut out refined, processed food completely, and eat sufficient lean protein. I work out doing intervals and light dumbbells. When I lose weight, I know I'm on track, when I don't, I know I need to make an adjustment. In the meantime, I continue to read everything I can get my hands on about nutition and exercise. I still find it a little overwhelming at times.
I don't think we disagree other than in perhaps the timing of certain nutrients.
Basically...food is divided into three nutrients...Carbohydrates, Protein and Fats.
Diets in the marketplace are all over the map on what COMBINATION of the three a person "dieting" should have and when etc.
The bottom line to WEIGHT LOSS is a CALORIE DEFICIT. Even Liftergirl would agree with that and I believe has. You must consume LESS than you BURN to lose weight.
But WEIGHT loss isn't the goal...FAT LOSS is the real goal. And that is where there are a million different opinions on how to maximize FAT loss vs. anything else (you want the fat off you don't want to lose muscle).
Women, typically (and I am a woman) tend to believe the MYTH that working out by lifting weights etc...will make their muscles BIG and unladylike. This is total BS! Weight training/resistence training helps to PRESERVE MUSCLE especially in a CALORIC DEFICIT. It may not avoid some muscle loss but it is the BEST tool to preserve muscle loss IN ADDITION TO CONSUMING SUFFICIENT DIETARY PROTEIN. Hence my comment (and I believe liftergirl would agree) that if your daily consumption of food does not include sufficient dietary protein you risk muscle loss. So I have no idea why you would choose to use "light dumbells" and not use the heaviest your body can handle for say 3 sets of 8-12 repetitions. Do you see TBL contestants using "light dumbells?"
Not to challenge you specifically but do you know HOW MUCH PROTEIN you are consuming in a typical day or do you just think "oh well I had some eggs for breakfast, some turkey for lunch and I had chicken at dinner...thus I had sufficient protein." That might be sufficient and then again it might not depending on the quantity, your LBM weight. One would hope so. The problem I have with people on "diets" is that they generally feel that if they eat "healthy" that is sufficient. No...CALORIC DEFICIT. Simple...calories in vs. calories out. Any diet that says you can eat as much as you want and still lose weight IS WRONG. EVERY credible expert in diet and nutrition will say the same thing ..CALORIC DEFICIT for weight loss. They start to disagree when it comes to NUTRIENT combinations and the like...exercises etc.
My philosophy...insure that you consume about a gram per pound of LBM (LBM = Lean Body Mass which is your total weight less your fat weight). Thus is you weigh 150 lbs and you have 30% body fat...your fat weight is 45 lbs and your LBM = 105. After that have about 20-25% healthy fats in your diet (FAT is not the enemy). The rest you can have in carbohydrates and the more fibrous and non-starchy the better...but the TOTAL of these three nutrients (in order to lose FAT weight) needs to be at a DAILY CALORIC DEFICIT when compared to what you expend in movement/exercise/daily life. Every body is different in HOW MANY CALORIES they need for their unique deficit and different professionals have different philosophies about how many calories one should consume as a starting point...they all agree that you need to BURN MORE than whatever it is you start with as a consumption total. It is the DEFICIT that is the key to weight/fat loss. Thus at 150 lbs...some might say start with 1500 calories some might say start with 1800...some might say start with 1200...doesn't matter IF YOU BURN AT LEAST 500 CALORIES MORE THAN WHAT YOU EAT. Personally I am skeptical of starting at 1800 for a 150 lbs woman...but some women at that weight HAVE had success with that starting point.
Thus if you weigh 150 and are at 30% body fat and want to lose say another 10 lbs you need a CALORIC DEFICIT to lose those 10 lbs. Most professionals agree that a healthy weight loss is about 1-2lbs a week (not what you see on TBL). If you are very obese, yes you can expect higher weekly losses but only if you have the DEFICIT that warrants it. In the beginning a lot of WATER is loss..this should not be thought of as FAT LOSS. Since there are 3500 calories (approximately) to the pound...you need to average a deficit of about 500 calories a day (no easy task). 1,000 a day for a 2 lb loss per week (very difficult for some people). The other thing is IMHO you need to be patient for at least a MONTH to see results because the body tends to fight and fluctuate normally over time with weird ups and downs. Hence even if you are strict you may see slight gains as well as losses if you weigh yourself every day.
And if you are making "adjustments" WHAT are they? Less food because perhaps you are not burning as much as you thought? Moving/exercising more so that you burn more? All of that is to CREATE THE CALORIC DEFICIT THAT WILL RESULT IN WEIGHT/FAT LOSS. Liftergirl and I seem to disagree only on HOW BEST TO MAXIMIZE THE FAT LOSS OF THAT WEIGHT. The disagreement is actually very minimal.
Still too long winded...sorry
Funnyesq,
I found the missing link...you are training for a half marathon. You will have a higher need for carbohydrates than most people. Of course you hate low carb diets and they wouldn't work for you. You have to keep in mind that the person who posted this question initially, is not even running 5k's.
I don't think you understand an additional benefit of healthy fats in the diet. You keep referencing fats for hormone levels, but the major benefit of unsaturated fats in the diet is that it helps to break down stored fat (saturated fats) in the body. This can include tri-glycerides in your arteries, and fat on your belly, butt, thighs, or where ever you tend to store fat.
Also, protein doesn't keep you from breaking down muscle, it just allows you to rebuild it. Also, it acts as a buffer for your insulin levels as it will slow uptake of carbohydrates when eaten together.
I too am frustrated with the mixed information available to individuals. I think the problem comes when people say there is a certain way to do something and don't clarity what the goal is. Two completely opposite suggestions can both be right when applied to two different situations.
Funnyesq and I do agree on most things here. She is sharing information on what has worked for her, but did not explain at first that she is training for a 13.1 mile race. The original poster just wants to lose 20 pounds. Losing 20 pounds is different than training for endurance performance. It is also different than trying to lose 100 or more pounds. The optimal macronutrient balance (balance between protein, carbs, and fats) in each of these situations is very different.
I found the missing link...you are training for a half marathon. You will have a higher need for carbohydrates than most people. Of course you hate low carb diets and they wouldn't work for you. You have to keep in mind that the person who posted this question initially, is not even running 5k's.
I don't think you understand an additional benefit of healthy fats in the diet. You keep referencing fats for hormone levels, but the major benefit of unsaturated fats in the diet is that it helps to break down stored fat (saturated fats) in the body. This can include tri-glycerides in your arteries, and fat on your belly, butt, thighs, or where ever you tend to store fat.
Also, protein doesn't keep you from breaking down muscle, it just allows you to rebuild it. Also, it acts as a buffer for your insulin levels as it will slow uptake of carbohydrates when eaten together.
QUOTE (Solange36 @ Apr 26 2009, 09:08 AM)
You guys are making my head spin.
This is the problem for a lot of us. Conflicting information left and right. It's hard to sort it all out. Even amongst degreed, credentialed, respected professionals, you can get two completely opposite points of view and recommendations regarding nutrition, exercise physiology, the science of weight loss.
I just try to eat a whole foods diet, cut out refined, processed food completely, and eat sufficient lean protein. I work out doing intervals and light dumbbells. When I lose weight, I know I'm on track, when I don't, I know I need to make an adjustment. In the meantime, I continue to read everything I can get my hands on about nutition and exercise. I still find it a little overwhelming at times.
Solange36, This is the problem for a lot of us. Conflicting information left and right. It's hard to sort it all out. Even amongst degreed, credentialed, respected professionals, you can get two completely opposite points of view and recommendations regarding nutrition, exercise physiology, the science of weight loss.
I just try to eat a whole foods diet, cut out refined, processed food completely, and eat sufficient lean protein. I work out doing intervals and light dumbbells. When I lose weight, I know I'm on track, when I don't, I know I need to make an adjustment. In the meantime, I continue to read everything I can get my hands on about nutition and exercise. I still find it a little overwhelming at times.
I too am frustrated with the mixed information available to individuals. I think the problem comes when people say there is a certain way to do something and don't clarity what the goal is. Two completely opposite suggestions can both be right when applied to two different situations.
Funnyesq and I do agree on most things here. She is sharing information on what has worked for her, but did not explain at first that she is training for a 13.1 mile race. The original poster just wants to lose 20 pounds. Losing 20 pounds is different than training for endurance performance. It is also different than trying to lose 100 or more pounds. The optimal macronutrient balance (balance between protein, carbs, and fats) in each of these situations is very different.
QUOTE (funnyesq @ Apr 26 2009, 10:04 AM)
But WEIGHT loss isn't the goal...FAT LOSS is the real goal. And that is where there are a million different opinions on how to maximize FAT loss vs. anything else (you want the fat off you don't want to lose muscle).
Women, typically (and I am a woman) tend to believe the MYTH that working out by lifting weights etc...will make their muscles BIG and unladylike. This is total BS! Weight training/resistence training helps to PRESERVE MUSCLE especially in a CALORIC DEFICIT. It may not avoid some muscle loss but it is the BEST tool to preserve muscle loss IN ADDITION TO CONSUMING SUFFICIENT DIETARY PROTEIN. Hence my comment (and I believe liftergirl would agree) that if your daily consumption of food does not include sufficient dietary protein you risk muscle loss. So I have no idea why you would choose to use "light dumbells" and not use the heaviest your body can handle for say 3 sets of 8-12 repetitions. Do you see TBL contestants using "light dumbells?"
Not to challenge you specifically but do you know HOW MUCH PROTEIN you are consuming in a typical day or do you just think "oh well I had some eggs for breakfast, some turkey for lunch and I had chicken at dinner...thus I had sufficient protein." That might be sufficient and then again it might not depending on the quantity, your LBM weight. One would hope so. The problem I have with people on "diets" is that they generally feel that if they eat "healthy" that is sufficient. No...CALORIC DEFICIT. Simple...calories in vs. calories out. Any diet that says you can eat as much as you want and still lose weight IS WRONG. EVERY credible expert in diet and nutrition will say the same thing ..CALORIC DEFICIT for weight loss. They start to disagree when it comes to NUTRIENT combinations and the like...exercises etc.
And if you are making "adjustments" WHAT are they? Less food because perhaps you are not burning as much as you thought? Moving/exercising more so that you burn more? All of that is to CREATE THE CALORIC DEFICIT THAT WILL RESULT IN WEIGHT/FAT LOSS. Liftergirl and I seem to disagree only on HOW BEST TO MAXIMIZE THE FAT LOSS OF THAT WEIGHT. The disagreement is actually very minimal.
Still too long winded...sorry
Women, typically (and I am a woman) tend to believe the MYTH that working out by lifting weights etc...will make their muscles BIG and unladylike. This is total BS! Weight training/resistence training helps to PRESERVE MUSCLE especially in a CALORIC DEFICIT. It may not avoid some muscle loss but it is the BEST tool to preserve muscle loss IN ADDITION TO CONSUMING SUFFICIENT DIETARY PROTEIN. Hence my comment (and I believe liftergirl would agree) that if your daily consumption of food does not include sufficient dietary protein you risk muscle loss. So I have no idea why you would choose to use "light dumbells" and not use the heaviest your body can handle for say 3 sets of 8-12 repetitions. Do you see TBL contestants using "light dumbells?"
Not to challenge you specifically but do you know HOW MUCH PROTEIN you are consuming in a typical day or do you just think "oh well I had some eggs for breakfast, some turkey for lunch and I had chicken at dinner...thus I had sufficient protein." That might be sufficient and then again it might not depending on the quantity, your LBM weight. One would hope so. The problem I have with people on "diets" is that they generally feel that if they eat "healthy" that is sufficient. No...CALORIC DEFICIT. Simple...calories in vs. calories out. Any diet that says you can eat as much as you want and still lose weight IS WRONG. EVERY credible expert in diet and nutrition will say the same thing ..CALORIC DEFICIT for weight loss. They start to disagree when it comes to NUTRIENT combinations and the like...exercises etc.
And if you are making "adjustments" WHAT are they? Less food because perhaps you are not burning as much as you thought? Moving/exercising more so that you burn more? All of that is to CREATE THE CALORIC DEFICIT THAT WILL RESULT IN WEIGHT/FAT LOSS. Liftergirl and I seem to disagree only on HOW BEST TO MAXIMIZE THE FAT LOSS OF THAT WEIGHT. The disagreement is actually very minimal.
Still too long winded...sorry
Please don't apologize for being long winded. I find these posts very interesting.
Yes, yes, yes, I want to lose fat, not "weight!" Conflicting info abounds, not just here in this thread. I read DO eat before you work out, then NO, if you eat you will only be utilizing circulating blood sugar with very little fat loss, so don't eat before you work out. DO combine these foods for maximum fat burning. Then another, NO, you need to eat this, not that. Yikes.
I do light dumbbells because they are heavy to me, lol. Also, with a herniated disc in my neck and three in my lower back, I must be SOOOOO careful. One wrong move can set me back for weeks. Very frustrating. But for now, the light dumbbells (for most people, that is) are giving me a challenge. I can do the reps to fatigue. When that's no longer the case, I'll bump up to the next size.
As far as "adjustments," I have pretty mich followed Dr. H's recommendation regarding portion sizes for protein, carbs and fats. When I sense a plateau, I up my workout intensity and back off some things which I know are calorie dense, like cheese (even light versions are more calorie dense than I may require) or my vice, wine. I'm only 5 pounds from goal - maybe 10 if I want to get pretty ambitious-I'm not even close to being clinically overweight, so I don't mind being patient and taking my time. To me eating "healthy" means eating a diet of whole foods-organic mostly, only lean meats, fish, chicken from a store which promotes cage free, antibiotic-free chickens, , and grass fed cows, etc. Organic fruits and vegetables, skim milk and nonfat greek yogurt, etc. No soda, no boxed food, no fast food of any kind. Nothing with added sugar or a long list of chemicals. What I need to refine is my knowledge on proper proportions of nutrients, but I'm not going to be a slave to calorie counting, and fanatic measuring.
I just started Jillian's latest book which so far spends a lot of time discussing the hormonal effects today's processed foods are having on our bodies. It's pretty fascinating and a little depressing as well.
Anyway, the quest for knowledge continues...Thanks for your input.
QUOTE (Solange36 @ Apr 26 2009, 04:18 PM)
Please don't apologize for being long winded. I find these posts very interesting.
Yes, yes, yes, I want to lose fat, not "weight!" Conflicting info abounds, not just here in this thread. I read DO eat before you work out, then NO, if you eat you will only be utilizing circulating blood sugar with very little fat loss, so don't eat before you work out. DO combine these foods for maximum fat burning. Then another, NO, you need to eat this, not that. Yikes.
I do light dumbbells because they are heavy to me, lol. Also, with a herniated disc in my neck and three in my lower back, I must be SOOOOO careful. One wrong move can set me back for weeks. Very frustrating. But for now, the light dumbbells (for most people, that is) are giving me a challenge. I can do the reps to fatigue. When that's no longer the case, I'll bump up to the next size.
As far as "adjustments," I have pretty mich followed Dr. H's recommendation regarding portion sizes for protein, carbs and fats. When I sense a plateau, I up my workout intensity and back off some things which I know are calorie dense, like cheese (even light versions are more calorie dense than I may require) or my vice, wine. I'm only 5 pounds from goal - maybe 10 if I want to get pretty ambitious-I'm not even close to being clinically overweight, so I don't mind being patient and taking my time. To me eating "healthy" means eating a diet of whole foods-organic mostly, only lean meats, fish, chicken from a store which promotes cage free, antibiotic-free chickens, , and grass fed cows, etc. Organic fruits and vegetables, skim milk and nonfat greek yogurt, etc. No soda, no boxed food, no fast food of any kind. Nothing with added sugar or a long list of chemicals. What I need to refine is my knowledge on proper proportions of nutrients, but I'm not going to be a slave to calorie counting, and fanatic measuring.
I just started Jillian's latest book which so far spends a lot of time discussing the hormonal effects today's processed foods are having on our bodies. It's pretty fascinating and a little depressing as well.
Anyway, the quest for knowledge continues...Thanks for your input.
Yes, yes, yes, I want to lose fat, not "weight!" Conflicting info abounds, not just here in this thread. I read DO eat before you work out, then NO, if you eat you will only be utilizing circulating blood sugar with very little fat loss, so don't eat before you work out. DO combine these foods for maximum fat burning. Then another, NO, you need to eat this, not that. Yikes.
I do light dumbbells because they are heavy to me, lol. Also, with a herniated disc in my neck and three in my lower back, I must be SOOOOO careful. One wrong move can set me back for weeks. Very frustrating. But for now, the light dumbbells (for most people, that is) are giving me a challenge. I can do the reps to fatigue. When that's no longer the case, I'll bump up to the next size.
As far as "adjustments," I have pretty mich followed Dr. H's recommendation regarding portion sizes for protein, carbs and fats. When I sense a plateau, I up my workout intensity and back off some things which I know are calorie dense, like cheese (even light versions are more calorie dense than I may require) or my vice, wine. I'm only 5 pounds from goal - maybe 10 if I want to get pretty ambitious-I'm not even close to being clinically overweight, so I don't mind being patient and taking my time. To me eating "healthy" means eating a diet of whole foods-organic mostly, only lean meats, fish, chicken from a store which promotes cage free, antibiotic-free chickens, , and grass fed cows, etc. Organic fruits and vegetables, skim milk and nonfat greek yogurt, etc. No soda, no boxed food, no fast food of any kind. Nothing with added sugar or a long list of chemicals. What I need to refine is my knowledge on proper proportions of nutrients, but I'm not going to be a slave to calorie counting, and fanatic measuring.
I just started Jillian's latest book which so far spends a lot of time discussing the hormonal effects today's processed foods are having on our bodies. It's pretty fascinating and a little depressing as well.
Anyway, the quest for knowledge continues...Thanks for your input.
1. I think Most, if not all agree...calorie deficit for weight loss. Some people find that anywhere between 8XBody weight - 12X body weight is a good start for daily calories. But it depends on WHAT you DO during the day to get the deficit. Hence if you Do 1500 of calorie expenditure and you are 120 lbs and 10X 120 = 1200 and hence you consume 1200...it's a deficit but not much...tricky to figure out how much to eat relative to how much you burn off. It's not easy to burn off a lot of calories. I have a very hard time.
2. My "mini meals" (about 4 a day works for me) are pretty evenly balanced. And with that I am not consuming more than about 30-40grams of carbs which equates to about 120-150 calories of carbs...given that and MY plan FOR ME to emphasize carbs more during the 30-60 minutes before I work out...it generally is more like 80-100 calories for the 3 meals and about 2-300 for the 1 meal prior to a workout. I believe I burn off the carbs I consume during the day without issue and the carbs prior to my workout without issue...I'm always in a carb deficit except immediately after eating so they "shouldn't be" "stored" as fat...thus when my body runs out...it "should" be looking to the body fat ON ME rather than my muscle because...oops at the same time I am intaking sufficient protein to spare muscle ...at least that is the theory. My workouts generally are not catabolic.
3. I already eat healthy WHEN I "chose" that...that said ocassionally I eat UNhealthy. Moderation. I never liked processed foods to begin with and never cared for mc Donalds or Jack inthe Box. Many of the fast foods I can do without.
4. MY personal goals...are caloric deficit, balance of macros with about 120-140grams of carbs max, execise either weights or cardio, fiber of 30grams a day, vitamins, minerals etc., fish oil (I take 6grams a day). Protein sources are lean protein like chicken or turkey breast. Fibrous veggies and some dairy. Fats have always been pretty healthy as I do not do trans fat and am low on saturated fats.
To answer some questions, I am5'4" tall, and I just don't walk on the treadmill in the gym, I also do the eliptical and my weight lifting is pretty grueling. I've worked with a trainer and she was at a loss too. My doctor has tested my thyroid and everything is fine there, it's tested yearly.
Some of you say this is a healthy weight, but I don't feel good about it. I've had 4 children (two sets of twins) and still maintained a weight of 120 to 130 then all of a sudden weight just packed on my mid section about 7 years ago. I do measure my food and I thought burning the extra 500 calories a day would help me and it did to get down to 152 from 158 pounds and it was safe.
I don't want a quick fix or a "magic pill". Just some sound suggestions that are safe, no pills, etc,
If it takes me another 6 months to lose a few more pounds (5 would be great, but would prefer 10) then I'm okay with that. The suggestion of listening to Jillian on radio is great, but I've never found her on the radio.
Some of you say this is a healthy weight, but I don't feel good about it. I've had 4 children (two sets of twins) and still maintained a weight of 120 to 130 then all of a sudden weight just packed on my mid section about 7 years ago. I do measure my food and I thought burning the extra 500 calories a day would help me and it did to get down to 152 from 158 pounds and it was safe.
I don't want a quick fix or a "magic pill". Just some sound suggestions that are safe, no pills, etc,
If it takes me another 6 months to lose a few more pounds (5 would be great, but would prefer 10) then I'm okay with that. The suggestion of listening to Jillian on radio is great, but I've never found her on the radio.
QUOTE (Myfab4 @ Apr 27 2009, 05:32 AM)
To answer some questions, I am5'4" tall, and I just don't walk on the treadmill in the gym, I also do the eliptical and my weight lifting is pretty grueling. I've worked with a trainer and she was at a loss too. My doctor has tested my thyroid and everything is fine there, it's tested yearly.
Some of you say this is a healthy weight, but I don't feel good about it. I've had 4 children (two sets of twins) and still maintained a weight of 120 to 130 then all of a sudden weight just packed on my mid section about 7 years ago. I do measure my food and I thought burning the extra 500 calories a day would help me and it did to get down to 152 from 158 pounds and it was safe.
I don't want a quick fix or a "magic pill". Just some sound suggestions that are safe, no pills, etc,
If it takes me another 6 months to lose a few more pounds (5 would be great, but would prefer 10) then I'm okay with that. The suggestion of listening to Jillian on radio is great, but I've never found her on the radio.
Some of you say this is a healthy weight, but I don't feel good about it. I've had 4 children (two sets of twins) and still maintained a weight of 120 to 130 then all of a sudden weight just packed on my mid section about 7 years ago. I do measure my food and I thought burning the extra 500 calories a day would help me and it did to get down to 152 from 158 pounds and it was safe.
I don't want a quick fix or a "magic pill". Just some sound suggestions that are safe, no pills, etc,
If it takes me another 6 months to lose a few more pounds (5 would be great, but would prefer 10) then I'm okay with that. The suggestion of listening to Jillian on radio is great, but I've never found her on the radio.
IF you are having issues with weight/fat loss...the answer is still probably in the DEFICIT. Strange or difficult as that is to look at.
Personally, I don't trust myself and I weigh/measure everything every day. Yes, it's a bit OCD, but then I can be accountable. So the first thing I suggest IF you are not losing is...weigh/measure every morsel. Now, some will say "hey, I measure and it's 1 cup" but there is a video somewhere (I forget the link) that shows that some foods have to be measured AND weighed to show that it is NOT a level cup or a level tablespoon it's slightly less and over the course of say a day the difference can and does add up to say another 2-300 calories. So yes...measure AND weigh everything. It will NOT work if you "eyeball" "guess" "estimate" Further, some nutrition information is just plain wrong. Not all but some. The other thing is to be consistent in the DOING....don't go off after say 5-6 days because the scale is not moving...there are MANY explanations...hence my recommendation to give it a GOOD MONTH of consistency to SEE the loss.
The other thing is move AS MUCH AS POSSIBLE during the course of the day. Expending more than you take in is hard. Personally, I had a hard time unless I did a high intensity workout for about 1 hour a day 3-4 days a week. With the addition of another 2 days for MY training (Half Marathon) it's even harder but it IS helping with the fat loss because there is MORE burning MORE often. The machines in the gym are NOT accurate...they are close but typically they can overestimate if you are smaller than say 150 lbs man. Thus for a woman it is typically an overestimation of caloric burn.
The best thing to get is a heart rate monitor. Figure out your Max Heart Rate (the typical and easiest formula is 220-age but sometimes it is higher and sometimes it is lower). Then aim for about 75-80% of that Max and try to average that over say about 30-40 minutes 3-4 times a week. (talk to doctors before to insure that YOU are healthy enough for this...most are but I can't tell on the internet...so there is that disclaimer). If your heart rate is not elevated enough you will not burn a lot and then you need to move more throughout the day to get the burn needed.
Jillian talks about cortisol hormone in her book. Its a fat-storing hormone in the belly area.
There are foods you can eat, that help lower cortisol.
I dont have the book with me at the moment its at home, but I will post again tonight.
It is a great book, I recommend reading this for a pillar of knowledge about hormones and how your body reacts to different foods etc.
There are foods you can eat, that help lower cortisol.
I dont have the book with me at the moment its at home, but I will post again tonight.
It is a great book, I recommend reading this for a pillar of knowledge about hormones and how your body reacts to different foods etc.
Okay, I am 5' 4" tall and do the elyptical for 30 minutes at about 9 miles per hour then go to weight lifting or strength training for 30 minutes. The weights are medium for my size and I change up the routine, but always incorporate thighs. When I'm done for the day I do a 30 minute treadmill at 3.5 to 5.0 miles per hour. I've actually gone done to 1500 calories per day and will see how that reacts over the next month.
I eat protein, calcium, carbs, etc. My favorite is fresh berries (I grow my own) fresh veggies and salmon on the grill. I do not eat fried food. Have always had problems with it, so not the cause, and not really a read meat lover, but will eat chicken. Love spianch salads with very little dressing. We'll see if lowering the calorie intake works.
Thanks for your advise.
I eat protein, calcium, carbs, etc. My favorite is fresh berries (I grow my own) fresh veggies and salmon on the grill. I do not eat fried food. Have always had problems with it, so not the cause, and not really a read meat lover, but will eat chicken. Love spianch salads with very little dressing. We'll see if lowering the calorie intake works.
Thanks for your advise.
I didn't say I was using "light weights", I'm using medium weights. REason is that the arthritis in my neck, shoulder and back prevent me from going all out. I know lifting weights does not create these huge muscles if done properly (I had a trainer who taught me the difference).
What I've done is taken my caloric intake down by 150 per day and the rest is in the excersie that I do. I commit to the extra time it takes to burn the additional 50 to 150 calroies per day in the gym and at home (taking the stairs at work (4 stories to walk up and down). don't take a real sit down break until 8:00 and then in bed by 9:00 (except dinner), which is usually fish or chicken, veggies, and a fruit for my snack which is low in sugar and carbs.
I also know to alternate days of muscle training. I've just been doing this for three days and we'll see how it goes. On days that I can't get to the gym (work that 2nd job) I will just walk a lot more at my job to at least get some excerise in, plus will do squats at home, and some lifting with the weights I have there and some yoga.
I will say that when I work my arms and chest on the lay down benches I do go the heaviest that will not drop my wrists below the shoulders as a lay down, plus I use weights in all my squats to help tone those legs. My abs are limited to what I can do that will not flare the lower back into such pain that I'm laid up for another 10 days at a time. I have found a fatastic way that uses a weight with my legs laying over a bench and the weight helps me lift very comfortable. I also do the ball with my legs over it and I move with control to the left and right and my core tight to help protect the back.
I will report back in about two weeks to see if I've made any progress and untill then, if you know of a safe way I can change the workout up let me know.
What I've done is taken my caloric intake down by 150 per day and the rest is in the excersie that I do. I commit to the extra time it takes to burn the additional 50 to 150 calroies per day in the gym and at home (taking the stairs at work (4 stories to walk up and down). don't take a real sit down break until 8:00 and then in bed by 9:00 (except dinner), which is usually fish or chicken, veggies, and a fruit for my snack which is low in sugar and carbs.
I also know to alternate days of muscle training. I've just been doing this for three days and we'll see how it goes. On days that I can't get to the gym (work that 2nd job) I will just walk a lot more at my job to at least get some excerise in, plus will do squats at home, and some lifting with the weights I have there and some yoga.
I will say that when I work my arms and chest on the lay down benches I do go the heaviest that will not drop my wrists below the shoulders as a lay down, plus I use weights in all my squats to help tone those legs. My abs are limited to what I can do that will not flare the lower back into such pain that I'm laid up for another 10 days at a time. I have found a fatastic way that uses a weight with my legs laying over a bench and the weight helps me lift very comfortable. I also do the ball with my legs over it and I move with control to the left and right and my core tight to help protect the back.
I will report back in about two weeks to see if I've made any progress and untill then, if you know of a safe way I can change the workout up let me know.
MyFab4,
I was the one who said I was using "light" dumbbells, so I think that post was aimed at me. I went on to clarify that these weights aren't "light" to me, but most would consider them so. I'm using 5-10 lb. dumbbells for my arms, biceps, triceps, shoulders, and like you, I have physical considerations that prevent me from using the heavier weights at this time. As I gain strength, I'm sure I will be able to increase the load, and hopefully if I use proper form, my back will cooperate. My spine doctor forbids me from doing any weight lifting above my head (herniated disc in neck), so I can only do so many exercises.
I am starting to see the beginnings of a cut in my deltoids though!
Good luck to you. Keep us posted!
I was the one who said I was using "light" dumbbells, so I think that post was aimed at me. I went on to clarify that these weights aren't "light" to me, but most would consider them so. I'm using 5-10 lb. dumbbells for my arms, biceps, triceps, shoulders, and like you, I have physical considerations that prevent me from using the heavier weights at this time. As I gain strength, I'm sure I will be able to increase the load, and hopefully if I use proper form, my back will cooperate. My spine doctor forbids me from doing any weight lifting above my head (herniated disc in neck), so I can only do so many exercises.
I am starting to see the beginnings of a cut in my deltoids though!
Good luck to you. Keep us posted!
Hello,
*************STARTED MY PROGRAM FOR ABOUT 2 WEEKS*************I am trying to lose 30-40 lbs.
My height is 5'6 and I currently weight 205 lbs. 17 Years Old and male.
I have started to keep a food diary and I am physically active almost everyday. My food diary tells me that I am in calorie deficit everyday of about at least 200 calories, sometimes even going to 600-700.
Every other two days I run a mile (<15 mins) and strength train every other two days.
I also exercise almost everyday. I do sit ups, jumps, pull ups and a mixture of other moves.
Umm when it comes to scale, I havent noticed real changes. I guess I need a little motivation, some help in regards to that.
Do you people lose weight fast? Any clues how long it will take me to lose about 10 pounds? I can do some work from those answers.
Duration of exercise: 15-20 minutes.
Duration of str. training: 15-20 minutes.
Mile Run: <15 minutes.
--- I am planning to start swimming at least 2 days a week along with exercise, running and strength training.
Your help would be greatly appreciated.
Best Wishes to everyone's weight loss goal.
If someone could tell me the weekly weight loss estimate that would be appreciated.
*************STARTED MY PROGRAM FOR ABOUT 2 WEEKS*************I am trying to lose 30-40 lbs.
My height is 5'6 and I currently weight 205 lbs. 17 Years Old and male.
I have started to keep a food diary and I am physically active almost everyday. My food diary tells me that I am in calorie deficit everyday of about at least 200 calories, sometimes even going to 600-700.
Every other two days I run a mile (<15 mins) and strength train every other two days.
I also exercise almost everyday. I do sit ups, jumps, pull ups and a mixture of other moves.
Umm when it comes to scale, I havent noticed real changes. I guess I need a little motivation, some help in regards to that.
Do you people lose weight fast? Any clues how long it will take me to lose about 10 pounds? I can do some work from those answers.
Duration of exercise: 15-20 minutes.
Duration of str. training: 15-20 minutes.
Mile Run: <15 minutes.
--- I am planning to start swimming at least 2 days a week along with exercise, running and strength training.
Your help would be greatly appreciated.
Best Wishes to everyone's weight loss goal.
If someone could tell me the weekly weight loss estimate that would be appreciated.
1 pound = 3500 calories.
Running a 200 food calorie deficit per day, plus the current exercise, for every 15 minutes, approx 50 to 75 calories burned, you might lose a pound every 10 days.
Advice? If you want to lose it faster:
1) Bump up the amount of time you are spending strength training to 40 minutes. Concentrate on working specific muscle groups on specific days. The more muscle you have, the more calories your body will burn even at rest. So, in the long run you'll lose faster (although you may see a slight increase at first because muscle weighs more than fat).
2) If you can, run 5 or 6 days a week and work up to at least 2 miles at a time. Runners are naturally lean.
3) Add in other activities that you think are fun, whether it's sports, or playing Wii games, or dancing, or whatever. When you are having fun, you move more and do it longer.
4) Be sure to drink lots of water. Water is crucial for good metabolism function.
5) Don't cut your food calories too low, that will backfire and cause your metabolism to slow down. Try and eat 4 small meals a day. A person your age & gender can eat at least 1800 calories per day and still lose weight.
Good luck!
Running a 200 food calorie deficit per day, plus the current exercise, for every 15 minutes, approx 50 to 75 calories burned, you might lose a pound every 10 days.
Advice? If you want to lose it faster:
1) Bump up the amount of time you are spending strength training to 40 minutes. Concentrate on working specific muscle groups on specific days. The more muscle you have, the more calories your body will burn even at rest. So, in the long run you'll lose faster (although you may see a slight increase at first because muscle weighs more than fat).
2) If you can, run 5 or 6 days a week and work up to at least 2 miles at a time. Runners are naturally lean.
3) Add in other activities that you think are fun, whether it's sports, or playing Wii games, or dancing, or whatever. When you are having fun, you move more and do it longer.
4) Be sure to drink lots of water. Water is crucial for good metabolism function.
5) Don't cut your food calories too low, that will backfire and cause your metabolism to slow down. Try and eat 4 small meals a day. A person your age & gender can eat at least 1800 calories per day and still lose weight.
Good luck!
Forgot to mention: there are several websites that will calculate the energy expenditure and how long it will take based on your input. Fitday is one I've used, and it's free.
make sure you are exercising 60 minutes a day and eat really healthy, veggies, and lean protien and you'll be fine.
I suggest switching up your exercise routine. Run for as fast as you can for a half an hour and see if that works for a week. If not, move on.
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