Hi all! I am presently in my 2nd week of 40-30-30 protien heavy. Trying to lose fat/weight. I am pushing the weights heavy and doing no more than 30 minute intervals, either speed (never ran for speed before, I'm too slow!) and hills. Liking it alot. I really miss easy/longer runs. I have decided on my OFF weight days to run a fairly hilly 5 miler here in town 1-2x a week.
Will this somehow stunt my fat/weightloss?
This might sound like a silly question but I have run slow and easy distances for years and
stayed reasonably fit but a little pudgy. Thats what I am trying to lose and have been told on this forum and thru trainers, in order to lose weight I should stop those distances and do intervals. MUCH LESS CARDIO, was the bottom line.
I'll relate my own experience FWIW. I've been lifting for a while (3 years) and put on some good size. I don't look like a fitness model, but at 37 I like what I see in the mirror, which is better than most.
Despite all this exercise I have never had any ability to run long distances. Even when I was running daily, many years ago, I couldn't get over 4 miles. This summer I'm trying to overcome this and I'm about six weeks into a running program (and doing well I might add).
OK, but to the point. Although I've continue to eat right, and I'm exercising 5x a week there has been a noticable loss in my muscle mass. In other words I'm starting to look like a real distance runner with the exception that I have put on a bit of fat. Now I'm OK with this because I have my goals, but I would have to say that all this long distance running is definately not helping my physique.
Why would that be?! Thats crazy. You sound like your getting thin if not a little softer. My problem is I can run distances (10-15miles a pop) but can never lost the fat. Even while lifting. There has got to be some correlation. I just wish someone could explain it to me in a way that made sense. As I said I am running no more than 30 minutes (intervals). Today I ran outside and did 5 miles. I was concerned given the "lack" of carbs I've been eating for 2 weeks. It was tuff. I finished but certainly not feeling great. Someone has to know the answer to why I used to run so many miles and still be pudgy! Calories In Calories Out and such....
I'm not really sold on energy in\out being the bible of weight loss. It's a guidance tool...not something written in stone.
You're probibly very effeciant as a runner so it's not as effective at burning energy, and your body is used to the demand that you're putting on and has responded accordingly by holding onto a little extra fat.
You might try relying on your intervals and mixing in another form of cardio (biking\swiming)...increase your fiber intake...have some more fish.
Have you considered tacking on some GPP work in addition to your current regiment?
Originally posted by slowerthanslow: Why would that be?! Thats crazy. You sound like your getting thin if not a little softer.
I know it sounds crazy but I am certainly dropping weight and I have probably, although I haven't actually measured it, gained a bit of fat. I should have explained why, from what I understand, lifting weights will help you lose weight better than distance running.
It all comes down to your resting metabolic rate. RMR is a measure of how many calories you burn while resting, so the higher the RMR the better. The best way to raise your RMR is to put on muscle. The more muscle the more calories you burn. Makes sense?
The bottom line is that you will burn more calories during the day by lifting weights and raising your RMR than you will by running. So even though you will burn more calories during the workout the net at the end of the day is less.
Here is a rather technical article explaining this phenomenon. johnberardi.com.
Gobbla and Upnorth, thanks! I understand what you're saying. It just seems strange to me.
What is GPP?
For those that haven't already read my deal,
I am 35 yrs old, 135 or so, bf around 26%, 5'5 female. After 2 babies 10 months apart, I can't take off the fat. I dont believe in "diets" I believe in hardcore exercise and eating right. Which is why I never understood what I was doing wrong. Running alot and eating a little. I have finally bought into the feeding your body in order to burn. I put on muscle easy but ya cant see much of it cause of the bodyfat! arrrgggghhh!
Main goal is to lose fat/weight while maintaing some level of running, but really I would stop running alltogether if it meant getting this fat off!!
Sounds like you're making all the right steps. One thing you've noticed and will continue to notice is that everyone has different oppinions on the best things to do and why...most of which is backed up by scientific fact. It's pretty great when two people can give totally different answers and both be right.
IMO a limited carb diet (carb\starches being limited to fruits\vegi's, and low glycemic index foods (oatmeal\sweet potato) with a protein source at every meal is the quickest\easiest way to get your diet (not going on "a diet" but just changing the way you eat) strait.
Your weight training should be relatively aggressive...girls with curves is a good thing...and will give you that MILF look that you may not "need" but it's always nice to get a head turn, ya know? Something like this should be interesting and effective (I have a spreadsheet already made up if you're interested).
On your off days you can run as much as you have a burning desire to run, and if you add in a little gpp you'll be set. Just a word of caution...gpp is a tool to help you keep the blood flowing and assist with recovery, it's not a workout. So unless you're in fantastic shape you may not do all the work that this particular program perscribes. Try doing the first 3min of each excersise combo on your off days for a few weeks and if you feel like you can do more then start adding in some additional time.
WOW, THANKS GOBBLA. Will look at those right now and get back to you. I love muscles on woman, just not "manly" looking muscles, whatever that may mean. Like the Oxygen babes minues the implants. I don't hope to get to that but lean, toned and tight. I will stick to this 40-30-30 with a little higher carbs on run days for a while and see what happens. I have a good feeling about it though.
I think calories in/calories out works for the most part, but tweaking things and getting rid of the last irritating bits of flab seems to require a diet where you really pay attention to what you are eating (balanced protein, good carbs, good fat) and/or weight training and/or interval training cardio.
My personal experience from the past is that I was always much flabbier when I only did long distance running for exercise, but back in those days, low fat diets were in (eat all the sugar and refined carbs you wanted as long as they were low in fat).
Yeah, Bama, Im coming to that same conclusion, that distance running, for me at least, is not condusive (sp?) to me being low in bodyfat, sigh. I enjoy it so much too! Oh well
My personal experience from the past is that I was always much flabbier when I only did long distance running for exercise, but back in those days, low fat diets were in (eat all the sugar and refined carbs you wanted as long as they were low in fat). [/QB]
I was competing in BB competitions at that time on those same low fat diets and had no problems getting lean but all the sugar and refined carbs were never in vogue for anyone but runners. I ate plenty of good carbs at that time and still do. Neither fat nor carbs are the devil.
Originally posted by slowerthanslow: Yeah, Bama, Im coming to that same conclusion, that distance running, for me at least, is not condusive (sp?) to me being low in bodyfat, sigh. I enjoy it so much too! Oh well
slowerthanslow, I'm sure you can still do your long distance running and lose fat. But you may just need to keep up weight training and/or some interval training and watch your diet closely. Even though I used to stay flabby when I only did long distance running for exercise, I don't have any problems staying lean now, and I run 30+ miles per week. The differences are that I eat a different diet and also train with weights three times per week.
Originally posted by JMR:
I was competing in BB competitions at that time on those same low fat diets and had no problems getting lean but all the sugar and refined carbs were never in vogue for anyone but runners. I ate plenty of good carbs at that time and still do. Neither fat nor carbs are the devil. [/QB]
I wasn't following any dietary recommendations for runners at that time -- I was just buying into the "low fat" mantra in general. This was back when things like Snack Well's cookies were a-okay, because they were LOW FAT.
The Runner's World nutrition forum drives me crazy, for the most part. Whats' your favorite cereal, what's your favorite cookie, etc.
Originally posted by BamaDave:
I wasn't following any dietary recommendations for runners at that time -- I was just buying into the "low fat" mantra in general. This was back when things like Snack Well's cookies were a-okay, because they were LOW FAT.
The Runner's World nutrition forum drives me crazy, for the most part. Whats' your favorite cereal, what's your favorite cookie, etc. [/QB]
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