Frustrated

debaloo

I am trying not to judge my progress souly by what the scale says but the scale really helps quantify progress for me! It hasn't moved much in two weeks! I have been trying to tell myself that I need to keep doing what I am doing and the scale will eventually move but I am frustrated and second guessing everything I am doing.
Here are some possible reasons...
-This is a set point for me, I have been in this range before many times.
-Even though I am watching my calories I may be eating too much dairy, sodium. Not eating enough vegetables.

I am trying to burn 2500 a day and eat 1500 a day for a deficit of 1,000 calories to lose 2 lbs a week. There are a few days a week that I may cheat or skip the gym but I have always run a deficit of at least 500 on those days.

My biggest fear is that maybe the BodyMedia is wrong?

What do you guys think?

bjdavid53

I use my Bodymedia solely as well. I have been trying for at least a 500 calorie deficit a day for 1 pound weight loss per week. I am pretty good with tracking everything I eat. I have not been losing that much weight, so I think it is over-estimating my calories burned. It says I burn about 2000 calories a day and I eat about 1200-1300 calories a day usually. I have been going up and down between 142-145 for the last 3 weeks and am getting frustrated as well. I think I need to up my exercise somehow and assume that the Bodymedia is off by as much as 10%. I don't think I should lower my calories anymore than I am.

slcuthrell

Just an idea but if your gym/exercise routine is the same everyday or your foods are the same you may need to change up something. Our bodies are creatures of habit and if we do the same things or eat the same things our bodies know what's coming. Change it up and the body says oh I need to do something different and uses more energy therefore more calories to figure out what's going on.

ttippie2000

I've lost about two pounds a week for each of the last 36 weeks. I can empathize with feeling a bit of stress when you hit a plateau and the scale doesn't move. I also agree with you that there are a number of unknowns in the system you're trying to measure.

I'll share what has worked for me in the hope you might find something useful.

Diet: I try to be patient and build a reasonable calorie deficit every day. (My wife says I get snippy if I don't eat enough. LOL) I look at my results over time. Some weeks I have even gained weight but the overall slope of the yearly curve is going in the right direction. I definitely monitor my results and when I hit a plateau try to make small changes to my lifestyle. But I'm less concerned with how fast I am losing than that I am constructing a healthy lifestyle by eating right and taking care of myself. Viewed in that light it's kind of like steering a big ship. You measure and then make small course adjustments realizing that the boat doesn't turn on a dime.

Once when I got stuck I took my food journal data and blood lipid panel results to a University professor that specializes in dietetics and nutrition and got her input. She told me I was taking in too much protein and that by reducing it a bit I would go back to losing 2 pounds a week and also fix the problem with my LDL cholesterol and triglicerides. And sure enough she was right.

Exercise: I don't know if anything I do on the workout front would apply to you. Perhaps the most helpful thing was to set the goal of working out every single day. After that the next most helpful thing I think I've learned is to vary your workouts. Steady state exercise tends to have a diminishing return, so mix it up. If you jog regularly, see if you can take one day a week and do intervals. If you ride a bike, try doing the kind of interval work they do in a spin class. Also, working out with a group of friends (or family) is great to keep you going. You kind of feed off each other's positive energy and it feels great.

debaloo

I appreciate all of your feedback! You all said things that I hadn't thought of. I do pretty much eat the same thing everyday and do the elliptical everyday although I do try to vary the intensity and up my resting level to get stronger and this week I added 20 minutes to every workout and switched to the rowing machine for that extra time. I feel like if it's predictable and I know exactly what to expect from myself I will be more likely to do it. I do this to prevent myself from giving up because if I start to second guess I make room for excuses. On the other hand I have given up on a program because it becomes too predictable also. You guys are right, I need to switch it up and do something different.

I think I also overestimated how severe this plataue is. I looked back at my records and it has only been 10 days since the scale moved. I wake up every morning and feel my body and it feels different! Less fat and more muscle. Then I get on the scale and it's the same. I know if I just keep it up it will all even out. Some weeks there will be nothing and I have to accept that. More than being frustrated with the scale, I think I am scared. I am scared that I will start talking myself out of doing this because the scale isn't moving. Like they say, this battle is mostly in our heads. Conquer the mind and the body will follow.
Thanks again!

JRadd14

I appreciate all of your feedback! You all said things that I hadn't thought of. I do pretty much eat the same thing everyday and do the elliptical everyday although I do try to vary the intensity and up my resting level to get stronger and this week I added 20 minutes to every workout and switched to the rowing machine for that extra time. I feel like if it's predictable and I know exactly what to expect from myself I will be more likely to do it. I do this to prevent myself from giving up because if I start to second guess I make room for excuses. On the other hand I have given up on a program because it becomes too predictable also. You guys are right, I need to switch it up and do something different.

I think I also overestimated how severe this plataue is. I looked back at my records and it has only been 10 days since the scale moved. I wake up every morning and feel my body and it feels different! Less fat and more muscle. Then I get on the scale and it's the same. I know if I just keep it up it will all even out. Some weeks there will be nothing and I have to accept that. More than being frustrated with the scale, I think I am scared. I am scared that I will start talking myself out of doing this because the scale isn't moving. Like they say, this battle is mostly in our heads. Conquer the mind and the body will follow.
Thanks again!

Excellent points.. great thread.
I've been using my BMF Link for about 2 weeks. Over the past 2 weeks I seem to be gaining/losing the same pound. Today I went into the BMF program and out of curiousity let it suggest goals for calories consumed and burned based on moderate activity and 2lb/week loss goal. It suggested I eat roughly 2300 cal and burn 3300 a day for my 1000cal deficit... I can barely make 2400 cals burned a day! My goal is a 2500 cal burn each day, and I only hit that twice!

I've come to the clear realization that I need to workout more. I've been averaging 2-3 times a week. I really want/need to workout 5-6 times a week.... I just thought if I didn't get my workout in I would just eat less and I've been averaging a 750cal deficit, but clearly that's not cutting it. I too am toning up and my clothes are def fitting loser and I'm looking better... muscle does weigh more than fat, so that needs to be taken into consideration. Sodium and make you bloated which is def not good for the scale. One person mentioned eating too much protein... most ppl don't eat enough. Veggies are low cal and filling so perhaps I need to add more.

Let us know how it goes and what changes work for you!
~j

ttippie2000

<snip>

Excellent points.. great thread.
I've been using my BMF Link for about 2 weeks. Over the past 2 weeks I seem to be gaining/losing the same pound. Today I went into the BMF program and out of curiousity let it suggest goals for calories consumed and burned based on moderate activity and 2lb/week loss goal. It suggested I eat roughly 2300 cal and burn 3300 a day for my 1000cal deficit... I can barely make 2400 cals burned a day! My goal is a 2500 cal burn each day, and I only hit that twice!

<snip>

I encourage you to consider small adjustments to your daily routine that would increase your calories burned. You said you were working 2-3 times a week. Can you set a goal of exercising 5 days a week for a few weeks? Your additional days don't have to be huge workouts. Just discipline yourself to do something. For example, I started with walking my dog. I bet the increase in exercise volume will show up quickly on the scale.

I seem to be anticipating the converse of your problem. Because I workout 2-3 hours a day I build these huge calorie deficits: 1600-1900 per day. I'm losing weight no problem. But the issue for me is this: Once I'm done losing weight, how the heck am I going to eat 4 to 5k calories a day to support my workouts? I don't have any idea of how to eat like that in a balanced way.

JRadd14

<snip>

Excellent points.. great thread.
I've been using my BMF Link for about 2 weeks. Over the past 2 weeks I seem to be gaining/losing the same pound. Today I went into the BMF program and out of curiousity let it suggest goals for calories consumed and burned based on moderate activity and 2lb/week loss goal. It suggested I eat roughly 2300 cal and burn 3300 a day for my 1000cal deficit... I can barely make 2400 cals burned a day! My goal is a 2500 cal burn each day, and I only hit that twice!

<snip>

I encourage you to consider small adjustments to your daily routine that would increase your calories burned. You said you were working 2-3 times a week. Can you set a goal of exercising 5 days a week for a few weeks? Your additional days don't have to be huge workouts. Just discipline yourself to do something. For example, I started with walking my dog. I bet the increase in exercise volume will show up quickly on the scale.

I seem to be anticipating the converse of your problem. Because I workout 2-3 hours a day I build these huge calorie deficits: 1600-1900 per day. I'm losing weight no problem. But the issue for me is this: Once I'm done losing weight, how the heck am I going to eat 4 to 5k calories a day to support my workouts? I don't have any idea of how to eat like that in a balanced way.

I can't wait to have the problem of trying to eat enough! Lol....
I would look into a meal replacement or protein shake with a decent amount of calories and macros as additional support to what you are already eating. Perhaps you are already using them? Some now come with greens added for added benefits. It's a quick and easy way to add calories and essential nutrients (or for me conversely - to have a quick easy low cal meal for one of my 5-6 meals a day). I also have a NutriBullet and use it when I want to blend in some greens, ice, frozen fruit, etc.

Curious... What are you doing for 2-3 hour workouts? Perhaps once you reach your goals you can back it down to 1.5 hours?

debaloo

Excellent points.. great thread.
I've been using my BMF Link for about 2 weeks. Over the past 2 weeks I seem to be gaining/losing the same pound. Today I went into the BMF program and out of curiousity let it suggest goals for calories consumed and burned based on moderate activity and 2lb/week loss goal. It suggested I eat roughly 2300 cal and burn 3300 a day for my 1000cal deficit... I can barely make 2400 cals burned a day! My goal is a 2500 cal burn each day, and I only hit that twice!

I've come to the clear realization that I need to workout more. I've been averaging 2-3 times a week. I really want/need to workout 5-6 times a week.... I just thought if I didn't get my workout in I would just eat less and I've been averaging a 750cal deficit, but clearly that's not cutting it. I too am toning up and my clothes are def fitting loser and I'm looking better... muscle does weigh more than fat, so that needs to be taken into consideration. Sodium and make you bloated which is def not good for the scale. One person mentioned eating too much protein... most ppl don't eat enough. Veggies are low cal and filling so perhaps I need to add more.

Let us know how it goes and what changes work for you!
~j

That is interesting, what the goals were that the system set for you. My kids are about to go away to camp for a whole month. I think this is the perfect time to discipline myself to eat cleaner and do longer workouts or possibly two a day. Maybe up the calories and the burn and see what happens. I want to start drinking a gallon of water a day. Water intake is always hard for me. Maybe I am dehydrated? I don't know. The most success I have had with transformation was when I did Body for Life about 10 years ago. Eating 6 small meals a day of protein and vegetables and pushing it on the weights. I think this raises the metabolism because you are never hungry and you are building muscle fast. Another thing that program suggested was a fasted cardio workout in the morning. I started thinking about the benefits again when I read this girls story...

http://www.bodybuilding.com/fun/body-transformation-clean-eating-made-her-a-model.html

debaloo

I encourage you to consider small adjustments to your daily routine that would increase your calories burned. You said you were working 2-3 times a week. Can you set a goal of exercising 5 days a week for a few weeks? Your additional days don't have to be huge workouts. Just discipline yourself to do something. For example, I started with walking my dog. I bet the increase in exercise volume will show up quickly on the scale.

I seem to be anticipating the converse of your problem. Because I workout 2-3 hours a day I build these huge calorie deficits: 1600-1900 per day. I'm losing weight no problem. But the issue for me is this: Once I'm done losing weight, how the heck am I going to eat 4 to 5k calories a day to support my workouts? I don't have any idea of how to eat like that in a balanced way.
[/quote]

Inspired by your weight loss. What exactly do you do for 2-3 hours for exercise. I find myself getting tired after an hour of cardio. Do you break up your cardio sessions and do them at different times of the day?

JRadd14

Excellent points.. great thread.
I've been using my BMF Link for about 2 weeks. Over the past 2 weeks I seem to be gaining/losing the same pound. Today I went into the BMF program and out of curiousity let it suggest goals for calories consumed and burned based on moderate activity and 2lb/week loss goal. It suggested I eat roughly 2300 cal and burn 3300 a day for my 1000cal deficit... I can barely make 2400 cals burned a day! My goal is a 2500 cal burn each day, and I only hit that twice!

I've come to the clear realization that I need to workout more. I've been averaging 2-3 times a week. I really want/need to workout 5-6 times a week.... I just thought if I didn't get my workout in I would just eat less and I've been averaging a 750cal deficit, but clearly that's not cutting it. I too am toning up and my clothes are def fitting loser and I'm looking better... muscle does weigh more than fat, so that needs to be taken into consideration. Sodium and make you bloated which is def not good for the scale. One person mentioned eating too much protein... most ppl don't eat enough. Veggies are low cal and filling so perhaps I need to add more.

Let us know how it goes and what changes work for you!
~j

That is interesting, what the goals were that the system set for you. My kids are about to go away to camp for a whole month. I think this is the perfect time to discipline myself to eat cleaner and do longer workouts or possibly two a day. Maybe up the calories and the burn and see what happens. I want to start drinking a gallon of water a day. Water intake is always hard for me. Maybe I am dehydrated? I don't know. The most success I have had with transformation was when I did Body for Life about 10 years ago. Eating 6 small meals a day of protein and vegetables and pushing it on the weights. I think this raises the metabolism because you are never hungry and you are building muscle fast. Another thing that program suggested was a fasted cardio workout in the morning. I started thinking about the benefits again when I read this girls story...

http://www.bodybuilding.com/fun/body-transformation-clean-eating-made-her-a-model.html

Good grief... I did Body For Life too! I wasn't at my lowest weight, but was definately at my tiniest size wise. I was working out every am either doing the cardio or weights, and ate 5-6 meals a day with protein/carbs/veggies with one cheat day. I've thought about looking into it again, but I'm really liking my Tracy Anderson Meta workouts, but it requires me to be consistent with my cardio.

Water is definately key... I get in atleast a couple glasses first thing in the morning, and if I workout (which I've started back doing) then I often have 4-5 glasses in before 8am! Water will help keep sodium/bloating in check, help with all bodily functions, and help to get the fat out... Definately drink more water!

Let me know if you go back to the BFL plan... A month to focus on you? Definately take advantage of it - you can make great strides in a month... I'm jealous... )

JRadd14

AND I read this article a couple weeks ago on bodybuilding.com too! It's a great site...
~j

ttippie2000

I encourage you to consider small adjustments to your daily routine that would increase your calories burned. You said you were working 2-3 times a week. Can you set a goal of exercising 5 days a week for a few weeks? Your additional days don't have to be huge workouts. Just discipline yourself to do something. For example, I started with walking my dog. I bet the increase in exercise volume will show up quickly on the scale.

I seem to be anticipating the converse of your problem. Because I workout 2-3 hours a day I build these huge calorie deficits: 1600-1900 per day. I'm losing weight no problem. But the issue for me is this: Once I'm done losing weight, how the heck am I going to eat 4 to 5k calories a day to support my workouts? I don't have any idea of how to eat like that in a balanced way.

Inspired by your weight loss. What exactly do you do for 2-3 hours for exercise. I find myself getting tired after an hour of cardio. Do you break up your cardio sessions and do them at different times of the day?

Yes, I do a lot of exercise at the moment but well, there's an athletic event coming up for me in late July that I'm determined to be in shape for.

In general I'm trying to practice periodization in my workouts, both on a weekly micro cycle as well as a yearly macro cycle. My weekly schedule alternates between short intense workouts and slow & easy workouts. Suffice it to say that periodization functions in such a way as to bring rest and recovery into the foreground of your training, not just an afterthought. Now, where it gets complicated to explain is that I'm doing simultaneous periodization each of on three different physical sub-systems: 1) aerobic endurance, 2) anaerobic endurance and 3) strength. So, that's the theory, but in practice life usually mixes it up for me anyways.

In the morning I usually I go with my wife and 2 labradoodles for an easy recovery jog. Even if it gave me no physicial benefit, it's wonderful companionship.

At lunch I do an hour of strength training: 2 days of pulling, 2 days of pushing and 2 days of kettlebell.

In the evenings I try to head out with my wife and dogs for a walk & talk. I also throw in a couple of evening workouts of martial arts (boxing fits into my schedule currently) and maybe one evening doing intervals at the track. I have twin 12-year old boys that are running 6 minute miles that REALLY give me a run for the money in the 100, 400 and 800 meter runs. (They earn cash if they beat me, which they invariably do...by just a little.)

On weekends I try to get out on my bike for a hill climb on Saturday and a recovery ride on Sunday. I love riding my bike. It clears out all the cobwebs in my head. Sunday is the only day in which I would do 3 hours consecutive cardio, and then only as a recovery kind of ride where I'm going at ~70% of my max heart rate.

Overall that makes for a large calorie expenditure, ~3800 - 4500 calories most days. I can't do that unless I eat healthy and sleep well. Weight loss isn't really an issue--eating enough calories is.

Maybe all that sounds like a lot, but you know what? I feel great. I've got more energy than I've had in 15 years.

debaloo

AND I read this article a couple weeks ago on bodybuilding.com too! It's a great site...
~j

I decided to quote this post instead of the one above because I can't figure out how to edit the quotes and the length is getting out of hand! LOL I was feeling pretty toned when I did BFL. Maybe you and I are gaining tons of muscle from the muscle memory we retained during the BFL phase.

There are things about each program that I have done that I think are important. I know what I am supposed to do but being on a program like BFL, Weight Watchers, etc. seems to force me to do it right from the get go. The problem though is that I get all excited about and I go all out but then burn out fast! This time around I told myself no gimmicks or programs. I am going to make this a lifestyle, do all the things I know I am supposed to do, figure out what works for me, set new goals and make a permanent change. When I did BFL it was so extreme. I had a trainer who was a fitness model for the EAS ads. He had me working out twice a day for the last few weeks of the challenge and I never had a cheat day, just a cheat meal. I was so over it! Once I finished I went to Krispy Kreme and 6 donuts, took a "one week break" from the gym and that was that. Never got back.

I printed out that report from the BM site of my last 28 days and I can see some changes that I think I need to make. Drinking more water is one. I know the benefits, it's just hard to make myself do it. I have been quick adding calories too much because I am lazy but I will try to be better about that because I want to at least see a true account of my macro nutrients. I also think my calorie distribution is out of whack. I eat most of my calories after 5pm and I need to flip it. That may jump start my metabloism. I am also going to try to burn 2700 calories instead of 2500 and eat 1700 calories instead of 1500. I will still have the deficit but maybe I will see some changes on the scale with that adjustment?

I am going to have to look up that Tracy Anderson workout. Isn't that the woman Gwyneth Paltrow uses?

debaloo

I encourage you to consider small adjustments to your daily routine that would increase your calories burned. You said you were working 2-3 times a week. Can you set a goal of exercising 5 days a week for a few weeks? Your additional days don't have to be huge workouts. Just discipline yourself to do something. For example, I started with walking my dog. I bet the increase in exercise volume will show up quickly on the scale.

I seem to be anticipating the converse of your problem. Because I workout 2-3 hours a day I build these huge calorie deficits: 1600-1900 per day. I'm losing weight no problem. But the issue for me is this: Once I'm done losing weight, how the heck am I going to eat 4 to 5k calories a day to support my workouts? I don't have any idea of how to eat like that in a balanced way.

Inspired by your weight loss. What exactly do you do for 2-3 hours for exercise. I find myself getting tired after an hour of cardio. Do you break up your cardio sessions and do them at different times of the day?

Yes, I do a lot of exercise at the moment but well, there's an athletic event coming up for me in late July that I'm determined to be in shape for.

In general I'm trying to practice periodization in my workouts, both on a weekly micro cycle as well as a yearly macro cycle. My weekly schedule alternates between short intense workouts and slow & easy workouts. Suffice it to say that periodization functions in such a way as to bring rest and recovery into the foreground of your training, not just an afterthought. Now, where it gets complicated to explain is that I'm doing simultaneous periodization each of on three different physical sub-systems: 1) aerobic endurance, 2) anaerobic endurance and 3) strength. So, that's the theory, but in practice life usually mixes it up for me anyways.

In the morning I usually I go with my wife and 2 labradoodles for an easy recovery jog. Even if it gave me no physicial benefit, it's wonderful companionship.

At lunch I do an hour of strength training: 2 days of pulling, 2 days of pushing and 2 days of kettlebell.

In the evenings I try to head out with my wife and dogs for a walk & talk. I also throw in a couple of evening workouts of martial arts (boxing fits into my schedule currently) and maybe one evening doing intervals at the track. I have twin 12-year old boys that are running 6 minute miles that REALLY give me a run for the money in the 100, 400 and 800 meter runs. (They earn cash if they beat me, which they invariably do...by just a little.)

On weekends I try to get out on my bike for a hill climb on Saturday and a recovery ride on Sunday. I love riding my bike. It clears out all the cobwebs in my head. Sunday is the only day in which I would do 3 hours consecutive cardio, and then only as a recovery kind of ride where I'm going at ~70% of my max heart rate.

Overall that makes for a large calorie expenditure, ~3800 - 4500 calories most days. I can't do that unless I eat healthy and sleep well. Weight loss isn't really an issue--eating enough calories is.

Maybe all that sounds like a lot, but you know what? I feel great. I've got more energy than I've had in 15 years.

I haven't heard the term "periodization". Does that mean working out throughout the day and not just having one monster exercise session? I will have to look that up. It sounds like you do lots of bike riding, that's great exercise. Outdoor activity is out of the question for me right now. It's 95 degrees at 5am here!

It sounds like you take advantage of every moment you have to be active and all of that really adds up. The other day I had a workout and I spent most of the day packing my kids bags for camp, and went to several stores to pick up last minute stuff and was out at 9pm, which I never do. I never sat down that day and it was the highest calorie burn I have had in a single day. All of that busy work really adds up!

JRadd14

AND I read this article a couple weeks ago on bodybuilding.com too! It's a great site...
~j

I decided to quote this post instead of the one above because I can't figure out how to edit the quotes and the length is getting out of hand! LOL I was feeling pretty toned when I did BFL. Maybe you and I are gaining tons of muscle from the muscle memory we retained during the BFL phase.

There are things about each program that I have done that I think are important. I know what I am supposed to do but being on a program like BFL, Weight Watchers, etc. seems to force me to do it right from the get go. The problem though is that I get all excited about and I go all out but then burn out fast! This time around I told myself no gimmicks or programs. I am going to make this a lifestyle, do all the things I know I am supposed to do, figure out what works for me, set new goals and make a permanent change. When I did BFL it was so extreme. I had a trainer who was a fitness model for the EAS ads. He had me working out twice a day for the last few weeks of the challenge and I never had a cheat day, just a cheat meal. I was so over it! Once I finished I went to Krispy Kreme and 6 donuts, took a "one week break" from the gym and that was that. Never got back.

I printed out that report from the BM site of my last 28 days and I can see some changes that I think I need to make. Drinking more water is one. I know the benefits, it's just hard to make myself do it. I have been quick adding calories too much because I am lazy but I will try to be better about that because I want to at least see a true account of my macro nutrients. I also think my calorie distribution is out of whack. I eat most of my calories after 5pm and I need to flip it. That may jump start my metabloism. I am also going to try to burn 2700 calories instead of 2500 and eat 1700 calories instead of 1500. I will still have the deficit but maybe I will see some changes on the scale with that adjustment?

I am going to have to look up that Tracy Anderson workout. Isn't that the woman Gwyneth Paltrow uses?

Yes, it's the one Gwyneth Paltrow uses. It's focused on the smaller muscle groups and targets a more long and lean physique. I've contemplated going back to a heavier weight program - I've seen good results from Tracy Anderson Meta (but lifted more toned, more definition)... her abs are killer... but I'm generally used to higher weights. I ordered Shaun T's Rockin Body for some varied cardio. I have Turbo Jam and Chalene Extreme which I like too - Chalene Extreme reminds me more of the BFL days. I've thought about going back to Chalene Extreme...

An EAS model?! Brutal... I don't think the program is sustainable without the cheat day... It's good for the metabolism and psyche to be bad every once in awhile. I would right down foods I was craving and pick something from the list on my cheat day. Often though I kept the "cheats" minimum since I was feeling so good and seeing results, so my cheat days were either mild or I limited myself to a cheat meal instead, but I felt great knowing I could go all out if I really wanted to.

Yes, calories earlier in the day should help perhaps. Kudos to you for reaching 2700 cal burn... I struggle to make 2500... I often wonder if I should be eating more or less calories since I usually have about a 750 cal deficit but the scale really isn't budging, even though I log my food and my burn seems fairly accurate. There are some basic rules for losing weight/getting healthy, but we are all so different and there are so many variables some of it is trial/error and seeing what works and what doesn't for you. Keep me posted!
~j

ttippie2000

I encourage you to consider small adjustments to your daily routine that would increase your calories burned. <snip>

Inspired by your weight loss. What exactly do you do for 2-3 hours for exercise. I find myself getting tired after an hour of cardio. Do you break up your cardio sessions and do them at different times of the day?

Yes, I do a lot of exercise at the moment but well, there's an athletic event coming up for me in late July that I'm determined to be in shape for.

In general I'm trying to practice periodization in my workouts, both on a weekly micro cycle as well as a yearly macro cycle. My weekly schedule alternates between short intense workouts and slow & easy workouts. Suffice it to say that periodization functions in such a way as to bring rest and recovery into the foreground of your training, not just an afterthought. Now, where it gets complicated to explain is that I'm doing simultaneous periodization each of on three different physical sub-systems: 1) aerobic endurance, 2) anaerobic endurance and 3) strength. So, that's the theory, but in practice life usually mixes it up for me anyways.

I haven't heard the term "periodization". Does that mean working out throughout the day and not just having one monster exercise session? I will have to look that up. It sounds like you do lots of bike riding, that's great exercise. Outdoor activity is out of the question for me right now. It's 95 degrees at 5am here!

It sounds like you take advantage of every moment you have to be active and all of that really adds up. The other day I had a workout and I spent most of the day packing my kids bags for camp, and went to several stores to pick up last minute stuff and was out at 9pm, which I never do. I never sat down that day and it was the highest calorie burn I have had in a single day. All of that busy work really adds up!

Oh, 'periodization'. Sure, here's a good definition:

http://en.wikipedia.org/wiki/Sports_periodization

What I think of as a weekly micro cycle is to have a hard day for let's say pulling movements in a weight routine and then take a few days off before returning to a similar workout, except that workout is done with submaximal weights with more of an emphasis on speed than heavy weights. In the meantime, I would be stressing another system, such as anaerobic endurance, with a hard day, a day or two of rest, followed by another hard day. The schedule is staggered so I'm hitting one system hard most days but also giving it time to rest.

A macro cycle is like making a plan of all the work I have to do to prepare for a sport over the course of a year. So, over there might be a preparatory season of 3 months where you're progressively building higher intensity, followed by a race season where you cut back and make some rest days between all out race efforts. That might be followed by an off season where you might emphasize strength before getting ready for the next year.

I dunno. I picked this up hanging around with bike racers in my early 30s and got exposure to the similar ideas expressed through different sports over the course of the next decade. It's not so much that I have a burning desire to compete, but at this age I'm no spring chicken and I want to train smart and efficient and not waste any time. Does that make sense?

ttippie2000

A bit more on periodization. I got interested in it when my wife handed me a book by a competitive woman 10-k runner. She managed to set 22 consecutive personal records in 22 races over a 26 month period. She talked about how the same methods helped a bunch of other endurance athletes. I can't find that book in my study at the moment though. Doh!

debaloo

AND I read this article a couple weeks ago on bodybuilding.com too! It's a great site...
~j

I decided to quote this post instead of the one above because I can't figure out how to edit the quotes and the length is getting out of hand! LOL I was feeling pretty toned when I did BFL. Maybe you and I are gaining tons of muscle from the muscle memory we retained during the BFL phase.

There are things about each program that I have done that I think are important. I know what I am supposed to do but being on a program like BFL, Weight Watchers, etc. seems to force me to do it right from the get go. The problem though is that I get all excited about and I go all out but then burn out fast! This time around I told myself no gimmicks or programs. I am going to make this a lifestyle, do all the things I know I am supposed to do, figure out what works for me, set new goals and make a permanent change. When I did BFL it was so extreme. I had a trainer who was a fitness model for the EAS ads. He had me working out twice a day for the last few weeks of the challenge and I never had a cheat day, just a cheat meal. I was so over it! Once I finished I went to Krispy Kreme and 6 donuts, took a "one week break" from the gym and that was that. Never got back.

I printed out that report from the BM site of my last 28 days and I can see some changes that I think I need to make. Drinking more water is one. I know the benefits, it's just hard to make myself do it. I have been quick adding calories too much because I am lazy but I will try to be better about that because I want to at least see a true account of my macro nutrients. I also think my calorie distribution is out of whack. I eat most of my calories after 5pm and I need to flip it. That may jump start my metabloism. I am also going to try to burn 2700 calories instead of 2500 and eat 1700 calories instead of 1500. I will still have the deficit but maybe I will see some changes on the scale with that adjustment?

I am going to have to look up that Tracy Anderson workout. Isn't that the woman Gwyneth Paltrow uses?

Yes, it's the one Gwyneth Paltrow uses. It's focused on the smaller muscle groups and targets a more long and lean physique. I've contemplated going back to a heavier weight program - I've seen good results from Tracy Anderson Meta (but lifted more toned, more definition)... her abs are killer... but I'm generally used to higher weights. I ordered Shaun T's Rockin Body for some varied cardio. I have Turbo Jam and Chalene Extreme which I like too - Chalene Extreme reminds me more of the BFL days. I've thought about going back to Chalene Extreme...

An EAS model?! Brutal... I don't think the program is sustainable without the cheat day... It's good for the metabolism and psyche to be bad every once in awhile. I would right down foods I was craving and pick something from the list on my cheat day. Often though I kept the "cheats" minimum since I was feeling so good and seeing results, so my cheat days were either mild or I limited myself to a cheat meal instead, but I felt great knowing I could go all out if I really wanted to.

Yes, calories earlier in the day should help perhaps. Kudos to you for reaching 2700 cal burn... I struggle to make 2500... I often wonder if I should be eating more or less calories since I usually have about a 750 cal deficit but the scale really isn't budging, even though I log my food and my burn seems fairly accurate. There are some basic rules for losing weight/getting healthy, but we are all so different and there are so many variables some of it is trial/error and seeing what works and what doesn't for you. Keep me posted!
~j

Thanks for all the info on your workouts. I will check those out. I am guessing these are videos that you are doing at home?

debaloo

A bit more on periodization. I got interested in it when my wife handed me a book by a competitive woman 10-k runner. She managed to set 22 consecutive personal records in 22 races over a 26 month period. She talked about how the same methods helped a bunch of other endurance athletes. I can't find that book in my study at the moment though. Doh!

I will check out periodization. I definetly need to change something!