Weight gain issue

amluckhurst

Hi,
I have recently (last 2 weeks) been getting back into regular excercise, (4x wk)and am now committing to accurate food logging. Unfortunately I have put on half a stone over the winter.
I am relatively fit for my age (54). I have decided to focus on cardio at the gym, but weight training is my favourite. I have not put on masses of muscle so gains are not due to that. Just overeating of sugary foods and sedentary time at home. I feel very bloated.
My question is... How long should I focus on cardio. Or should I spend more time at the gym and factor in weight training.
Im 5ft 8 and have reached a colossal 11.7lb. I'd like to get to 10st 5 asap. The extra weight is making me feel down.
Thanks for any advice
Angela

kommodevaran

You have a normal weight for your height. If you want to lose weight, focus on eating less.

LivingtheLeanDream

If you get a handle on your eating, create a calorie deficit weight loss will follow.
If you enjoy weight training, keep on doing that, its got loads of health benefits. Cardio is also good for heart health so do a bit of both. Also the cardio will create more of a calorie burn so you might find it easier to lose weight.
Aim for 0.5lb a week loss, that's only 250 cals a day you have to cut out of your current diet in order to lose.

All the best.

amluckhurst

Thank you for your reply. 250 cals a day sounds do-able. I'll give it a go this week to see how it feels. Perhaps I should be more consistent and patient! Not my forte. I know I need to manage my sugar consumption, which has got to be the main culprit.
Regarding the cardio/weights ratio. Today I ran 6.5km (slowly, but pleased with myself) then did not have time for weights. Perhaps I'll consider some weights at home this afternoon.
Cravings are pants!
I very much appreciate your input. All the best to you too.

LivingtheLeanDream

There's not many of us have patience LOL, but if we stick with it, we get results - and just think, in 1 month you could be 2lbs lighter...and so on

Well done on your run And if you don't get the weights done today, there's always tomorrow.

Cravings can be overcome, be strong, drink water and log everything you eat to keep yourself accountable.

You can do this if you put your mind to it.

Ruth

amluckhurst

I will do, many thanks Ruth.
I'll give it my utmost. Fingers crossed for no more gains, and a little off would be a much needed bonus!
Angela : - )

Francl27

Your weight is not 'colossal' at all. If you don't like your look though, you probably have too much body fat, and should definitely work on weight training.

amluckhurst

Thanks for helping. Defo need to achieve fat loss. I do prefer weight training, but haven't seen any noticeable fat reduction from doing that.
Also this food app doesn't add calories for weight training, does this mean it doesn't use up calories?
The food/cardio/muscle building triangle is really confusing me at the moment.
Thanks for any/all advice.

LivingtheLeanDream

amluckhurst wrote: »

Thanks for helping. Defo need to achieve fat loss. I do prefer weight training, but haven't seen any noticeable fat reduction from doing that.
Also this food app doesn't add calories for weight training, does this mean it doesn't use up calories?
The food/cardio/muscle building triangle is really confusing me at the moment.
Thanks for any/all advice.

log your weight training under cardio, you'll find it there and that will show the calorie burn. Its not many but its better than nothing

amluckhurst

Ah, thanks Ruth, you're a mine of information!

LivingtheLeanDream

amluckhurst wrote: »

Ah, thanks Ruth, you're a mine of information!

LOL I have my moments

amluckhurst

Finally 2lb off!
After forum advice, much thinking I've decided on a regime to last until end of March.
Commit to 4 x gym visits per week. To include 500 kcal burn on cardio. Some weights per visit with stretching.
On the food side, find substitutes for sweet cravings, whilst making sure I eat as much whole food, fruit and veg to prempt cravings and head them off before they get a hold.
Drink more water to combat cellulite and keep tireness at bay.

Next month, starting Insanity, at a controlled level ie within comfort zone to avoid over training. When I last did this I siezed up after a month. My gym have kindly agreed I can bring in my lap top so this will count in the above visits.
Thanks to everyone for your kind advice.

amluckhurst

Following my new regime and seeing results in fitness. So I've begun Insanity routine this week. Another lady who is 60 and super fit is doing it with me.
Happy to be eating more due to calorie burn, but still well within my allowance. Yaay!