Ok this is my first time posting on here, and I'm hoping someone can give me a little help or insight. I have been trying to lose weight for about 8 months now and have lost a total of 55lbs, with running, lifting and changing my diet. About 2 months ago, I just stopped losing weight, I am 180lbs right now, and am not losing any more weight. I run 2 miles 5 days a week, monday thru friday, and lift on monday, wednesday and friday. I am also still on my diet. I want to get down to about 160lbs, but dont know how. Is my workout routine right?? Or should i take breaks in between my runs, like run every other day and still lift monday, wednesday and friday?? I really dont know what to do. I want to lose a little more wieght though. What should my routine be?? Thanks guys.
You've hit a plateau. Something needs to change in what you are currently doing. Have you been doing the same lifting routine over those 8 months? If you want to list more specifics on your lifting and diet, we might be able to give more specific advice [img]smile.gif[/img]
Have you adapted your diet to your new, current weight? Lots of people forget as they lose weight, they need to lower calories, carbs, up protein, etc.
If you're still eating what you were when you were heavier, even if it's a clean diet, you won't lose anymore weight.
Maybe this isn't the problem, but you didnt mention about lowering your calories as you lost weight and that typically is a problem most face. Give us an idea of what you're eating everyday and what your total calories, protein, carbs, fat is. We can try to offer better advice once we know those numbers.
Welcome to the boards. Lots of intelligent, experienced people here.
yes i have kept the same diet the entire time that ive been losing weight. i have not changed the caloric intake. usually i eat the same from day to day for the most part. in the morning it is usually some sort of cereal, not sugar filled cereal, but like bran type of cereal that has more fiber and 5g or sugar or less. and then it is a salad for lunch and then for dinner it is pretty much whatever, it changes from day to day, whatever everyone else is eating, but it is not always bad food. it's chicken or pork always grilled, and a vegetable. i have also upped my water intake, all i drink through the course of a day is water. what are some good foods to eat? i would estimate my calories in a day at about 2k to 2.5k.
Alright, now we're getting somewhere. There's most of your problem. You need to eat smaller "meals" 6-7 times a day. You'll also want to go through a typical day and write down EVERYTHING you eat and the grams of each thing. I mean everything, including mustard, mayo, etc. Anything that goes into your body. You'll want to know calories, fat, carbs, protein. I know it sounds like a huge pain in the ass, but if you want the results, you've got to be willing to put in the effort outside the gym too.
After you find out what you're eating, post it here for us and we'll help you with what you should be taking in to lose weight. there's a nifty little equation (Book of Muscle, thanks Lou!) that works wonders.
I would guess that you're over and above your limit of calories and thus the plateau.
For example, I currently weight 178~180 lbs. about 11~12% body fat. My calorie intake should be (for me to lose fat) about 2339 calories/day. I want to be a bit more aggressive so I'm taking in real close to 1839/day. (for the most part, this isnt saying you can't "cheat" once in awhile - life happens). I have to keep lowering that once I lose fat in order to keep on the losing end. Now myself, I don't want to go much lower than that because I don't want to lose any muscle. I've adapted my workouts to include full body routines 3-4 times a week which is the ideal way to lose body fat. I'm seeing results.
Anyway, more on workouts when you post next time. For right now, do your homework on the diet your currently on and post up some numbers. We'll go from there.
I'll keep an eye out for you to reply and try to help as quick as I can.
Everyone - sorry I jumped in here full bore, please, if I'm missing something, by all means any advice is welcome to our new friend I'm sure.
GR
*edit* oh, forgot a question you asked - I'll give you some ideas on foods that would be good to eat next time you post.
Sounds like good advice, gymrat. I agree with you.
And Welcome to the family, 98RedBird!
__________________ "I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
Most of the advice you'll get here will follow guidelines that will have you eating more and smaller meals and will probably increase your protien intake. As a primer read...
These will give you a good primer for the advice you'll receive and contain fantastic, easy to understand information. And I would suggest following Gymrat's advice and post up specifics. There are many knowledgable people on this board whose advice, if you follow it, will get you to your goals.
"I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
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