Scout-
03-31-2003, 05:53 AM
Ok i'm not very happy this week. I've just weighed myself and i've only lost 3 and 1/4 lbs for the week. My gripe is that i've trained EXTREMELY hard from Monday thru to Friday and i'm on a low carb 1500Kcal a day diet AND i'm 6'3 and have 100lbs to lose. So with that combination how is it possible that i can only lose 3 1/4lbs for a week?
I've been dieting since Novemeber and have lost 70lbs via hard training and lots of concentration but lately my losses per week have been really poor ranging from 1/2lb-4lbs a week which for someone of my Height, Size and Weight is really bad. I was wondering what can i do to kick start the weight loss again?
Don't confuse me with a fad dieter or a 'quick fixer' because i'm not and i do realise that if you don't have so much to lose it is actually a GOOD thing to be losing between 1/2lb-4lbs a week BUT like i said i'm 100lbs away from my goal so i believe i'm intitled to somewhat better results.
I Run for 20 minutes every morning, train for 100minutes in early evening time with cross training that includes running, sit ups, weights (ankle and barbells) then i do another 20-30 minute run at night. Could any of this be a hinderance? or what could i do to help myself with the losses?
I've heard people mention that muscle weighs more then fat but my ponderance is how quickly do these muscles develop? i'm sure they aren't instantaneous so if anyone could enlighten me on this point also please do
Another issue i'm concerned with is this 'starvation mode' how long does it take the body to go into this mode i'm sure it's not some constantly changing thing surely the body must take a few days to realise that you are not supplying it with enough and thus the calorie retention starts?
I was a former martial artist who competed to national level and whilst i had an excellent physique then i didn't know much about nutrition and only 'ate right' when prepping for a bout but i always over indulged and those habits carried on even when i stopped training hence this mega gain i incoperate alot of my previous exercise into what i do now, obviously not for the same duration but i go at it as hard as i can for as long as i can is this a bad thing to be doing whilst trying to lose weight?
I'm aware that i should use lighter weights and do more reps to not gain weight and that's what i have been doing. AM i wrong in thinking this?
Basically this past 5 weeks has become increasingly frustrating because my fitness levels have improved quite alot and i am training alot more to counter act this so i always feel the 'burn' per session but since i've been training harder the losses have gotten worse and worse can anyone explain what is happening there?
I will greatly appreciate any replies to my long and jumbled post. I am, as i said, very frustrated right now and need advice that can help me improve those losses again so if any of you have been or are in the same boat as me pleaser reply.
ok that's enough babble from me.
Bai
Scout
I've been dieting since Novemeber and have lost 70lbs via hard training and lots of concentration but lately my losses per week have been really poor ranging from 1/2lb-4lbs a week which for someone of my Height, Size and Weight is really bad. I was wondering what can i do to kick start the weight loss again?
Don't confuse me with a fad dieter or a 'quick fixer' because i'm not and i do realise that if you don't have so much to lose it is actually a GOOD thing to be losing between 1/2lb-4lbs a week BUT like i said i'm 100lbs away from my goal so i believe i'm intitled to somewhat better results.
I Run for 20 minutes every morning, train for 100minutes in early evening time with cross training that includes running, sit ups, weights (ankle and barbells) then i do another 20-30 minute run at night. Could any of this be a hinderance? or what could i do to help myself with the losses?
I've heard people mention that muscle weighs more then fat but my ponderance is how quickly do these muscles develop? i'm sure they aren't instantaneous so if anyone could enlighten me on this point also please do
Another issue i'm concerned with is this 'starvation mode' how long does it take the body to go into this mode i'm sure it's not some constantly changing thing surely the body must take a few days to realise that you are not supplying it with enough and thus the calorie retention starts?
I was a former martial artist who competed to national level and whilst i had an excellent physique then i didn't know much about nutrition and only 'ate right' when prepping for a bout but i always over indulged and those habits carried on even when i stopped training hence this mega gain i incoperate alot of my previous exercise into what i do now, obviously not for the same duration but i go at it as hard as i can for as long as i can is this a bad thing to be doing whilst trying to lose weight?
I'm aware that i should use lighter weights and do more reps to not gain weight and that's what i have been doing. AM i wrong in thinking this?
Basically this past 5 weeks has become increasingly frustrating because my fitness levels have improved quite alot and i am training alot more to counter act this so i always feel the 'burn' per session but since i've been training harder the losses have gotten worse and worse can anyone explain what is happening there?
I will greatly appreciate any replies to my long and jumbled post. I am, as i said, very frustrated right now and need advice that can help me improve those losses again so if any of you have been or are in the same boat as me pleaser reply.
ok that's enough babble from me.
Bai
Scout
Sponsor
Omskakas
03-31-2003, 09:52 AM
So with that combination how is it possible that i can only lose 3 1/4lbs for a week?
IMHO that is already too much if you want permanent fat loss. You may be losing too much muscle instead of fat and that will lower your metabolism. Fat loss is a thing you shouldn't hurry too much, because it can backfire.
I Run for 20 minutes every morning, train for 100minutes in early evening time with cross training that includes running, sit ups, weights (ankle and barbells) then i do another 20-30 minute run at night. Could any of this be a hinderance? or what could i do to help myself with the losses?
That much workload combined with very low calorie intake might result in overtraining. If you're overtraining you are tearing your muscles up even more.
Basically this past 5 weeks has become increasingly frustrating because my fitness levels have improved quite alot and i am training alot more to counter act this so i always feel the 'burn' per session but since i've been training harder the losses have gotten worse and worse can anyone explain what is happening there?
You might be in starvation mode. Try adding some more calories. You should be consuming 11-12 times of calories per body weight in pounds. And for the love of god, try to get some rest, take 1-2 days totally off from training per week.
IMHO that is already too much if you want permanent fat loss. You may be losing too much muscle instead of fat and that will lower your metabolism. Fat loss is a thing you shouldn't hurry too much, because it can backfire.
I Run for 20 minutes every morning, train for 100minutes in early evening time with cross training that includes running, sit ups, weights (ankle and barbells) then i do another 20-30 minute run at night. Could any of this be a hinderance? or what could i do to help myself with the losses?
That much workload combined with very low calorie intake might result in overtraining. If you're overtraining you are tearing your muscles up even more.
Basically this past 5 weeks has become increasingly frustrating because my fitness levels have improved quite alot and i am training alot more to counter act this so i always feel the 'burn' per session but since i've been training harder the losses have gotten worse and worse can anyone explain what is happening there?
You might be in starvation mode. Try adding some more calories. You should be consuming 11-12 times of calories per body weight in pounds. And for the love of god, try to get some rest, take 1-2 days totally off from training per week.
Scout-
03-31-2003, 10:53 AM
Thanks for your reply.
If i am exercising and using all the muscle groups is it still possible to lose muscle as well as fat? I've never thought that you could lose lean muscle tissue if you constantly active?
I'm not sure what path to take to maximise my weekly training. Should I lower my Cross training and concentrate more on the cardio side?
I think the problem i have is that i come from a background of very hard workouts and used to train 5 hours a day so what i am doing now seems like nothing. i'm aware that i need rest days so i usually just take weekends off but i've also been told that for your body to constantly burn you should train 4 or 5 days out of 7 with 2 or 3 for recoup. With the amount i have to lose I naturally assumed that 5 days would be better for me then 4 is this not the case?
I'd be grateful for your input because i'm not deeply educated on this matter and am just doing the best (i think) that i can each week. i'm aware of maintenance and the fact that i will have to stabilise my weight losses but aren't i supposed to do that alot closer to goal weight then i am?
All the weight i have lost so far has come from me working as hard as i can and i've gotten alot stronger and fitter in fact my health, workrate etc gets better from week to week so how can what i'm doing be wrong?
I'm a little confused but i'd be grateful for your reply because if i am doing things wrong i'd be wise to fix them now.
Thanks for your time
Scout
If i am exercising and using all the muscle groups is it still possible to lose muscle as well as fat? I've never thought that you could lose lean muscle tissue if you constantly active?
I'm not sure what path to take to maximise my weekly training. Should I lower my Cross training and concentrate more on the cardio side?
I think the problem i have is that i come from a background of very hard workouts and used to train 5 hours a day so what i am doing now seems like nothing. i'm aware that i need rest days so i usually just take weekends off but i've also been told that for your body to constantly burn you should train 4 or 5 days out of 7 with 2 or 3 for recoup. With the amount i have to lose I naturally assumed that 5 days would be better for me then 4 is this not the case?
I'd be grateful for your input because i'm not deeply educated on this matter and am just doing the best (i think) that i can each week. i'm aware of maintenance and the fact that i will have to stabilise my weight losses but aren't i supposed to do that alot closer to goal weight then i am?
All the weight i have lost so far has come from me working as hard as i can and i've gotten alot stronger and fitter in fact my health, workrate etc gets better from week to week so how can what i'm doing be wrong?
I'm a little confused but i'd be grateful for your reply because if i am doing things wrong i'd be wise to fix them now.
Thanks for your time
Scout
Rixtar
03-31-2003, 01:31 PM
Questions:
Have you had a body fat analysis?
What is your age?
What is your waist in inches?
What dietary supplements are you using?
What perscriptions do you take?
How much do you weigh?
Comments
Stop running and replace with an eliptical trainer before you damage you feet...I ruined my feet running and walking to loose weight.
Have you had a body fat analysis?
What is your age?
What is your waist in inches?
What dietary supplements are you using?
What perscriptions do you take?
How much do you weigh?
Comments
Stop running and replace with an eliptical trainer before you damage you feet...I ruined my feet running and walking to loose weight.
Omskakas
03-31-2003, 02:24 PM
If i am exercising and using all the muscle groups is it still possible to lose muscle as well as fat? I've never thought that you could lose lean muscle tissue if you constantly active?
I'm not sure what path to take to maximise my weekly training. Should I lower my Cross training and concentrate more on the cardio side?
Usually the case is that weght training is the thing that damages muscle tissue (a good thing) and too little rest and/or too much cardio prevents muscle repair (a bad thing) --> overtraining (a really bad thing). Calorie deficiency might add probability of overtraining because your body doesn't have enough "building blocks" to repair the damage in same time it would repair in normal situation.
If I'd be you I'd use split routine in weight training and work one body part only once per week, do only light cardio in those days my muscles were sore and never weight train a muscle if it was still sore.
All the weight i have lost so far has come from me working as hard as i can and i've gotten alot stronger and fitter in fact my health, workrate etc gets better from week to week so how can what i'm doing be wrong?
I sounds that for now you are not overtraining. But that 100 minutes of weight training sounds too much for me at least. When I go weight training I spent 60 minutes with heavy weights and 1-3 days after that I'm really sore and I need 3-4 days to recover. Maybe you are using lighter weights or you are more like a superman. :)
My advice is that you shoudn't stress too much if you lose or don't lose enought pounds in a week. Try adding some calories for a week or two, try with less excercises few weeks and see if you feel better and how much weight you lose.
i'm aware of maintenance and the fact that i will have to stabilise my weight losses but aren't i supposed to do that alot closer to goal weight then i am?
That 11-12 calories per body weight isn't for maintenance. It's for actual dieting! And you should consider that stabilizing already.
I'm not sure what path to take to maximise my weekly training. Should I lower my Cross training and concentrate more on the cardio side?
Usually the case is that weght training is the thing that damages muscle tissue (a good thing) and too little rest and/or too much cardio prevents muscle repair (a bad thing) --> overtraining (a really bad thing). Calorie deficiency might add probability of overtraining because your body doesn't have enough "building blocks" to repair the damage in same time it would repair in normal situation.
If I'd be you I'd use split routine in weight training and work one body part only once per week, do only light cardio in those days my muscles were sore and never weight train a muscle if it was still sore.
All the weight i have lost so far has come from me working as hard as i can and i've gotten alot stronger and fitter in fact my health, workrate etc gets better from week to week so how can what i'm doing be wrong?
I sounds that for now you are not overtraining. But that 100 minutes of weight training sounds too much for me at least. When I go weight training I spent 60 minutes with heavy weights and 1-3 days after that I'm really sore and I need 3-4 days to recover. Maybe you are using lighter weights or you are more like a superman. :)
My advice is that you shoudn't stress too much if you lose or don't lose enought pounds in a week. Try adding some calories for a week or two, try with less excercises few weeks and see if you feel better and how much weight you lose.
i'm aware of maintenance and the fact that i will have to stabilise my weight losses but aren't i supposed to do that alot closer to goal weight then i am?
That 11-12 calories per body weight isn't for maintenance. It's for actual dieting! And you should consider that stabilizing already.
Scout-
03-31-2003, 05:15 PM
Thank you very much for your replies guys i'm learning alot from these forums.
To the person that asked;
I am 25
no prescriptions
i take a multi vitamin with Iron daily and also garlic tablet and sometimes vitamin C
my waist is 40 inches
and i weighhhhhhhh 310 lbs (urgh) and i'm 6'3 with a more muscular then fat physique - still have love handles tho :(
I'm just trying to optimise my diet and training for the best possible results, i'm finding out via these boards things i can do to modify the diet and maybe improve it.
Thank you all for your replies i'll take the information on board.
Scout
To the person that asked;
I am 25
no prescriptions
i take a multi vitamin with Iron daily and also garlic tablet and sometimes vitamin C
my waist is 40 inches
and i weighhhhhhhh 310 lbs (urgh) and i'm 6'3 with a more muscular then fat physique - still have love handles tho :(
I'm just trying to optimise my diet and training for the best possible results, i'm finding out via these boards things i can do to modify the diet and maybe improve it.
Thank you all for your replies i'll take the information on board.
Scout
snowboundlava
04-02-2003, 07:00 PM
Originally posted by Scout-:
I'm aware that i should use lighter weights and do more reps to not gain weight and that's what i have been doing. AM i wrong in thinking this?
[/B]
Yes you are wrong in thinking this. You will not gain "bad" weight from using heavy weights. You will gain muscle. The best way to gain muscle is to use heavier weights. Light weights just make your muscles lightly toned and flexible. Muscle is always good-it looks good, the more you have the more calories you burn, and you will be stronger with more of it. Muscle weighs MUCH more than fat. If you are strength training you may even gain a few pounds at first but soon after you will melt away the pounds.
Also, you may be in a rut. If you start doing the same exercize routine all of the time, you will stop seeing results. First of all, you must push your body further than you think it can go.
EX: If today you can only run 1 mile, then tomorrow you should run 1.5. Or run 1 mile faster. Do you see?
Always do more than you think you can do!!
I'm aware that i should use lighter weights and do more reps to not gain weight and that's what i have been doing. AM i wrong in thinking this?
[/B]
Yes you are wrong in thinking this. You will not gain "bad" weight from using heavy weights. You will gain muscle. The best way to gain muscle is to use heavier weights. Light weights just make your muscles lightly toned and flexible. Muscle is always good-it looks good, the more you have the more calories you burn, and you will be stronger with more of it. Muscle weighs MUCH more than fat. If you are strength training you may even gain a few pounds at first but soon after you will melt away the pounds.
Also, you may be in a rut. If you start doing the same exercize routine all of the time, you will stop seeing results. First of all, you must push your body further than you think it can go.
EX: If today you can only run 1 mile, then tomorrow you should run 1.5. Or run 1 mile faster. Do you see?
Always do more than you think you can do!!
sean
04-02-2003, 11:49 PM
yes, for sure you should train heavier, and with less volume, more rest between sessions. you need to build muscle, and cannnot with our schedule.
Of COURSE you can lose muscle with over-exercise, espeicallhy of the light weight/high rep/high volume pattern you've been following. The catabolic effect of cardio is well documented. Yes, this will break down some fat, but also, to some extent, muscle, connective tissue, etc. It is a hormonal as well as caloric process. For the very young--say through adolesensce, especially for males, their capacity for physical recovery is so great (and quick), that extreme athletic schedules can be followed with okay, or even very good results. For the rest of us, no such luck.
The advantage of more intense, lower volume resistance training for a larger fraction of your exercise schedule, is that it provokes an anabolic hormonal cascade--ILGF, HGH, and so on. This not only equals out the catabolism of protein turnover, the net effect is to ADD muscle, as we know from watching weight lifters grow. This only works, by the way, if you give yourself rest, too. Muscels grows during rest, not during the exercixe itself (another problem for your super-intensive and vouminous program0.
Hard work, all by itself, is very healthy in moderate quantities, but actually breaks down the body (and spirit) if overdone. Combined with lowered caloric intake, like yours, this is especially likely.
By the way, your body detects its own weight loss, and every study done to date finds that resting (base) metabolism starts to drop with large-scale weight loss. The body sees trouble coming--famine--and takes measures to cope. It slows down its energy burning mechanisms. So, the weight comes off more and more slowly as you approach your more normal weight. Frustrating, but there you go.
The only known counteractive to this is also, yes, resistance training. If you build up muscle in place of the fact you are losing, it has much higher metabolic rate per ounce (or pound), and more should therefore help prevent, or slow, the metabolic reduction.
Finally, since muscle is so much denser than fat, a pound of muscle takes up much less room than a pound of fat, which is why many weight loss coaches or experts will tell you it is better to monitor inches--waist, hips, etc.--than pounds. A 180 pound muscular man will look much fitter, and will measure smaller, than a 180 pound fat guy. And, the latter will be bigger in places wehre it doesn't look as good, too.
hope this helps
sean
Of COURSE you can lose muscle with over-exercise, espeicallhy of the light weight/high rep/high volume pattern you've been following. The catabolic effect of cardio is well documented. Yes, this will break down some fat, but also, to some extent, muscle, connective tissue, etc. It is a hormonal as well as caloric process. For the very young--say through adolesensce, especially for males, their capacity for physical recovery is so great (and quick), that extreme athletic schedules can be followed with okay, or even very good results. For the rest of us, no such luck.
The advantage of more intense, lower volume resistance training for a larger fraction of your exercise schedule, is that it provokes an anabolic hormonal cascade--ILGF, HGH, and so on. This not only equals out the catabolism of protein turnover, the net effect is to ADD muscle, as we know from watching weight lifters grow. This only works, by the way, if you give yourself rest, too. Muscels grows during rest, not during the exercixe itself (another problem for your super-intensive and vouminous program0.
Hard work, all by itself, is very healthy in moderate quantities, but actually breaks down the body (and spirit) if overdone. Combined with lowered caloric intake, like yours, this is especially likely.
By the way, your body detects its own weight loss, and every study done to date finds that resting (base) metabolism starts to drop with large-scale weight loss. The body sees trouble coming--famine--and takes measures to cope. It slows down its energy burning mechanisms. So, the weight comes off more and more slowly as you approach your more normal weight. Frustrating, but there you go.
The only known counteractive to this is also, yes, resistance training. If you build up muscle in place of the fact you are losing, it has much higher metabolic rate per ounce (or pound), and more should therefore help prevent, or slow, the metabolic reduction.
Finally, since muscle is so much denser than fat, a pound of muscle takes up much less room than a pound of fat, which is why many weight loss coaches or experts will tell you it is better to monitor inches--waist, hips, etc.--than pounds. A 180 pound muscular man will look much fitter, and will measure smaller, than a 180 pound fat guy. And, the latter will be bigger in places wehre it doesn't look as good, too.
hope this helps
sean