The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Ok, so I've been dieting for about 6 months and have lost just over 13 lbs. Even though cals are lowish, the weight still comes off slowly. But it is coming off, and I'm well aware of just general errors that come with counting calories, so I'm not worried. I'm happy with the loss and plan to lose 8-10 more lbs.
I was bouncing around 149-150 just before I took a diet break a couple weeks ago. Break ended Monday and I'm back on track, only a few lbs "heavier". I'm 5'7".
I'm eating 1250-1350 cals a day and working out 3x week- med heavy weights and cardio.
Now that I have finally completely accepted the fact that diet is more important than exercise and I don't have to spend crazy amounts of time in the gym (been a couple years since those days), I want to embrace a less is more philosophy cuz, well, I'm kinda lazy these days. I'm enjoying just maintaining as far as workouts go, but would just rather do other things for a while if I can get away with it.
My question is this: how little exercise can I get away with and still keep the muscle I spent the last year or so trying to gain? I was in maintenance mode for a number of months- just lifting, but not adding more weight or eating past a certain point. I know I put on some, nothing spectacular, but I am happy with I am seeing now that I'm a bit leaner. I want to keep what I've got, but lift as little as possible for a while.
I'm thinking big exercises: squats and such, but would a appreciate any input.
Thanks!
ZZ
I've been happy on 2-3 times a week, mainly just basic compound exercises, short workouts of like 20, maybe 30 min. Squat, dead, row, press, pull, planks, yoga/stretch/mobility, and a bit of shoulder prehab (i has crappy shoulders). Broken up, about the 5-10 rep range, usually 8-10 on non-heavy lifts. I *think* I see good results that way. I try to keep it fairly easy, as with going really low cal I can't handle the intensity without simply bonking.
I end up doing something like 1 day heavy squat variation, light dead variation, next time heavy dead, light squat. medium for most else. usually just either 2 days a week or one or 2 things a day. some light elliptical, maybe one day of medium steady state cardio, and try to keep my neat up. This is when I'm not being lazy and actually counting cals and whatnot.
*shrug* Not for everyone, prolly, but it works pretty well for when I just don't have a lot of time and have to spend more time than I'd like on my butt at the computer.
I've been happy on 2-3 times a week, mainly just basic compound exercises, short workouts of like 20, maybe 30 min. Squat, dead, row, press, pull, planks, yoga/stretch/mobility, and a bit of shoulder prehab (i has crappy shoulders). Broken up, about the 5-10 rep range, usually 8-10 on non-heavy lifts. I *think* I see good results that way. I try to keep it fairly easy, as with going really low cal I can't handle the intensity without simply bonking.
I end up doing something like 1 day heavy squat variation, light dead variation, next time heavy dead, light squat. medium for most else. usually just either 2 days a week or one or 2 things a day. some light elliptical, maybe one day of medium steady state cardio, and try to keep my neat up. This is when I'm not being lazy and actually counting cals and whatnot.
*shrug* Not for everyone, prolly, but it works pretty well for when I just don't have a lot of time and have to spend more time than I'd like on my butt at the computer.
Thanks Aoife,
I also found that I was bonking trying to do too much (or too heavy) on low cals which is one reason why I was asking about doing only what I need to do. It's 180 degrees from where I used to be, working out every day, wondering why things weren't happening faster than they were!
but that was then........
Ok, so I've been dieting for about 6 months and have lost just over 13 lbs. Even though cals are lowish, the weight still comes off slowly. But it is coming off, and I'm well aware of just general errors that come with counting calories, so I'm not worried. I'm happy with the loss and plan to lose 8-10 more lbs.
I was bouncing around 149-150 just before I took a diet break a couple weeks ago. Break ended Monday and I'm back on track, only a few lbs "heavier". I'm 5'7".
I'm eating 1250-1350 cals a day and working out 3x week- med heavy weights and cardio.
Now that I have finally completely accepted the fact that diet is more important than exercise and I don't have to spend crazy amounts of time in the gym (been a couple years since those days), I want to embrace a less is more philosophy cuz, well, I'm kinda lazy these days. I'm enjoying just maintaining as far as workouts go, but would just rather do other things for a while if I can get away with it.
My question is this: how little exercise can I get away with and still keep the muscle I spent the last year or so trying to gain? I was in maintenance mode for a number of months- just lifting, but not adding more weight or eating past a certain point. I know I put on some, nothing spectacular, but I am happy with I am seeing now that I'm a bit leaner. I want to keep what I've got, but lift as little as possible for a while.
I'm thinking big exercises: squats and such, but would a appreciate any input.
Thanks!
ZZ
I am doing the exact same thing. Really focusing on the diet and lifting 2-3/week and some moderate cardio. This is a change from last year where I was doing New Rules for Women and either spin classes and/or running 4x/week. Totally bonked and wound up eating more and more out of exhaustion. I also had to learn to accept that I can't eat that much. I am losing sloowly on 1200-1300 calories (5'2, 128 lbs) I need to eat that low to lose and I can't workout super hard on such low cals.
My lifting sessions now are full body but only about 30 minutes. I am following a 3x/week plan from Figure Athlete that varies between 5x5, 3x9, 2x20 and am finding my strength is increasing but I am not bonking the way I do on longer workouts. I do a combo of steady state and some intervals (but not HIIT) for cardio 2-3/week and try to get more NEAT. I think I am maintaining the muscle I have. I aim for 1 gram/lb of protein and usually hit that or come close. I think that is supposed to help retain muscle as well. Good luck!
Thanks everyone!
I'll stick to my 2-3 times a week than and only adjust if things really stop working.
I also find it hard to see any progress above 1300 cals, and it can be difficult to get in the protein, because I really don't do well on lower carbs.
I did see a post by PMDL somewhere in which he spoke about maintaining strength, with less workouts (I think it was). Anyone know where it is?
Just plain lazy
Linear Mode
