Am I hindering my weight loss with this. To much exercise? - Diet & Nutrition Message Board

Scout- · 03-31-2003, 02:53 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

Omskakas · 03-31-2003, 06:52 AM

Quote:

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.

Quote:

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.

Quote:

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, 07:53 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

Rixtar · 03-31-2003, 10:31 AM

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.

Omskakas · 03-31-2003, 11:24 AM

Quote:

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.

Quote:

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.

Quote:

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.