Should I change up my routine?

Tsartele

I'm currently sitting at 22% body fat and have been working weights and cardio for the last 4 months and I have lost 40 lbs. I still have some stubborn fat deposits on my chest and gut.I know that I have been gaining some muscle and have noticed some definition in my chest and arms. I was thinking about changing up my routine to do more cardio to try to burn off some of this fat but not totally sure if that is the best approach.

I am doing 10 min treadmill and 45 min elipticle twice a week and lifting 3x a week. About twice a month I play golf in addition to that. I count this as additional cardio session.

Thoughts??

TavistockToad

Eat a bit less or do a bit more cardio if you want to lose more fat.

jemhh

If you are currently still losing, I wouldn't change a thing. If your weight loss has stalled for 3+ weeks, I'd drop calories a bit. I'm not a big fan of upping cardio much without fueling it, which negates the point of upping it in order to lose weight. (My exception to this thought--If a person is completely sedentary without a medical need to be, s/he should up activity in general.)

Unknown

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cajuntank

jemhh wrote: »

If you are currently still losing, I wouldn't change a thing. If your weight loss has stalled for 3+ weeks, I'd drop calories a bit. I'm not a big fan of upping cardio much without fueling it, which negates the point of upping it in order to lose weight. (My exception to this thought--If a person is completely sedentary without a medical need to be, s/he should up activity in general.)

I would only add to this with an interesting review piece at Pubmed talking about exercise (I did not see the modality of exercise mentioned...it might not be relevant) having a greater impact in decreasing visceral fat than diet.

http://www.ncbi.nlm.nih.gov/pubmed/27213481
"In the absence of weight loss, exercise is related to 6.1% decrease in VAT, whilst diet showed virtually no change (1.1%). In conclusion, both exercise and diet reduce VAT. Despite a larger effect of diet on total body weight loss, exercise tends to have superior effects in reducing VAT."

cgvet37

I'm to the point now where I may maintain for 2-3 weeks, then loose 2-3 lbs. I just keep doing what I'm doing. I also have my trainer take measurements. Arm, waist, hips, chest, quad, and calf. That's what I rely on more than anything. The last time I measured, I had lost an inch off of my waist and hips. My weight had hardly changed. I personally don't do cardio.

jemhh

cgvet37 wrote: »

I'm to the point now where I may maintain for 2-3 weeks, then loose 2-3 lbs. I just keep doing what I'm doing. I also have my trainer take measurements. Arm, waist, hips, chest, quad, and calf. That's what I rely on more than anything. The last time I measured, I had lost an inch off of my waist and hips. My weight had hardly changed. I personally don't do cardio.

This is a good point. Be sure to take measurements. You'd be surprised where you lose inches sometimes. Last month I lost almost a half inch off my neck, which hadn't changed size in nearly a year. Spots I measure:

- hips around widest spot
- waist at belly button
- waist at smallest spot
- thigh
- calf
- bicep
- forearm
- calf
- wrist
- neck
- shoulders

michelle24p

If you are still losing it is all good. Might consider doing weights 4x per week. You do a lot of cardio. Maybe do that after the strength training.