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2005/04/15, 03:03 PM
I've lost 50 lbs since January 31st by following a strict, well-balanced diet and a weight training program (weight loss and definition) from this site. I'm very happy with how far I've come. I'm down from 330lbs to 280lbs!! However, it seems I have hit a weight-loss plateau. I've stopped losing weight. I'm following the diet and still working out, but the scale is not moving anymore. I'd like to get down to around 200lbs.
Can you tell me what I'm doing wrong?
I do weights 4 times a week and try to do 40-60 minutes of cardio 6-7 times a week. On weight days, the cardio session is 40 minutes and always comes after my weight training.
I was talking to a guy at the gym who has lost an amazing amount of weight and he said I should increase the intensity and time of my cardio workouts. He also emphasized I should NOT stop doing weights. His suggestion was that I focus on multiple reps and sets at lower weights -- rather than trying to lift a lot.
What do you think? Should I follow his advice? I really want to continue my weight loss.
Thanks!
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Dave
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Eu procuro um amor que seja bom para mim...
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2005/04/15, 03:18 PM
congratulations on the progress!
it sounds like your cardio workouts have a pretty good time schedule, i wouldnt go over an hour per session if i were you. as for the intensity, bumping that up a few notches would be great, and you could even drop the rest between sets when you are weight training for an additional bonus. ever hear of HIIT training? check out fitbuddy for some postings on what it is, how to do it, etc. and maybe supplement it into one or two of your cardio sessions a week. its a great way to promote cardiovascular health, and up the calorie burn.
what kind of set/rep schedule are you following right now? by increasing your reps you do, you are going to be going to a more endurance oriented routine, rather than strength and power building. i think for someone in your situation, something of around maybe 10 - 12 reps of 3 sets per exercise would suffice.
hope this info helps.. im sure there's lots more help along the way
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2005/04/15, 03:46 PM
yup.. congratulations on ur progress first of all...
now.. u r overtraining david.. u r not giving ur body any rest.. first of all.. u r doing weights 4 times a week.. and then over that u r doing cardio practically every day..
i think that is what is holding u back on losing more weights.. cuz see.. u r not giving ur body any time to recover from the previous poundings and fatigue and u put more load on it...
i would suggest u to reduce ur cardio to 3-4 times a week and ur weight sessions to 3 times a week.. what u can do it reduce the rest time between the sets.. like if u were taking 1 min rest between sets.. reduce it to like 45 secs or maybe 30.. increase the reps or weights..
change cardio also.. do HIIT for some time.. i think ur body has adopted to the new lifestyle so it is hanging to the FATS it has got.. it won't let it go until u shock it with some change...
just my thoughts.. i think other more experienced users will give u more better suggestions...
hope i helped...
eat clean and healthy and u'll be okay with it...
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A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME
Me and My Body are competitors... we compete each other for different goals..
supplements are Helpers.. not the Drivers of Health wagon
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2005/04/15, 05:30 PM
Well it is so good to see you again, David! You are doing A W E S O M E!! The suggestions above are good, I would check out your calories again, you may have to subtract a few from your diet again since you have made such great strides in your weight loss, you haven't mentioned if you have adjusted them, if you have not, take 200 per day off and see in two weeks if that has helped you. The difficult thing about plateau-ing is that people get frustrated and QUIT - so DON'T do that! I am anxious to see you meet your goals and I know you can do it, you have shown such strength thus far, what often happens is that our bodies "adjust" to our exercise, our eating and get comfortable. I have a cheat day a week, rather than a meal now, though it doesn't consist of junk it is more calorie wise than I would normally digest daily, throws my body off, because it is ALWAYS thinking! I also change my exercise routine as far as for a month I may do my glider for cardio, then I do the treadmill, etc. Increasing your weights, making sure you are challenging yourself continually should help, but make sure you are getting that much needed R&R between weight lifting.
You will need to sit down and think about everything and everything you have been doing, write it down and see where you may need to make some changes. Everyone is different, but with some of the suggestions here at FT you should be able to see some losses coming up soon!
And don't forget, as that muscle moves in you may not see much on that scale for changes, your muscle is growing if you are not overworking it and it weighs a good amount, so check out those INCHES and fat vs. muscle ratios rather than the scale, it can become your worst enemy!
MOST OF ALL, keep up that excellent attitude!
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2005/04/16, 09:21 AM
Okay, I've been reading up on HIIT and think it may be the thing to kick start my weight loss again. Remembering that my primary goal is weight loss, should I do a 20-minute HIIT program after weight training, or should I only do HIIT on the days when I'm NOT weight training? Here's the plan I'm thinking about right now. Let me know what you think.
Monday
- 10-minute warmup on treadmill (5 minute brisk walk, 5 minute light jog)
- Weight Training (Back/Calves)
- 20-minute HIIT session
Tuesday
- 10-minute warmup on treadmill (5 minute brisk walk, 5 minute light jog)
- Weight Training (Chest/Biceps/Abs)
- 30-minute cardio session (medium level -- not HIIT)
Wednesday
- 20-minute HIIT session
Thursday
- 10-minute warmup on treadmill (5 minute brisk walk, 5 minute light jog)
- Weight Training (Legs/Calves)
- 30-minute cardio session (medium level -- not HIIT)
Friday
- 10-minute warmup on treadmill (5 minute brisk walk, 5 minute light jog)
- Weight Training (Shoulders/Triceps/Abs)
- 20-minute HIIT session
Saturday
- 1 hour of medium level cardio (not HIIT)
Sunday
- REST, or if I feel like it (and sometimes I do), a kick-my-butt spinning class OR 20 minutes of HIIT. I know I should have a day of rest, but I find it difficult to resist temptation (burgers, fries, lasagna, etc.) if I don't do any exercise.
Any input would be appreciated.
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Dave
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Eu procuro um amor que seja bom para mim...
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2005/04/16, 10:25 AM
to me that looks good.. if i were you the sunday would definately be a rest tho .. thats a tiring week! :big_smile:
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2005/04/16, 10:27 AM
if you find the temptation hard.. give in every once and awhile but NOT TOO OFTEN AND DONT OVEREAT! Eventually, the cravings will slow, and you may even be able to cut it out alltogether. I typically follow a very healthy eating schedule, but let it slide every once and awhile, so I dont find myself dying for pizza, etc. If you still feel the temptation after awhile, maybe make substitutions (ie. potato wedges made at home for fries, vegetarian or lean beef lasagna etc.) how is your nutrition anyways?
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2005/04/16, 10:39 AM
sorry for so many posts but i keep forgetting things to add
personally i wouldnt do the HIIT after a workout, it draws a tremendous amount of energy due to the high intensity, which will probably be depleted after a weight workout, and you may slip into muscle breakdown. I leave my HIIT to days I don't weight train, and if I do cardio on weight days, i typically just leave it at normal cardio. Thats just me..
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2005/04/16, 01:55 PM
if i were u i would take wed and sunday off... and will warm up with light sets of weights for the exercises i want to do...
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A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME
Me and My Body are competitors... we compete each other for different goals..
supplements are Helpers.. not the Drivers of Health wagon
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