Hit a wall and going backward?

skeck

I need help! I have been consistently working out for a few months. I've decided to try to C25K program and am on Week 6. I had been able to run up to and around 2 miles for a week or so. Then, about 2 weeks ago I was sick and took 4 days off to let my body recover. Since then I haven't been able to get past 1.25 miles. I am feeling very discouraged and very defeated everyday when I enter the gym.

I feel like I gave my body adequate time to heal and am beginning to question whether 1200 calories is enough for my body to handle this workout.

Has anybody else been here? I am at a loss! Thank you for any advice!!

morganadk2_deleted

You should eat your calories from exersise back! on days i know i'm going to the gym, i log my exersie in the morning , then have bigger meals those days!


http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)



Good luck on your journey

ladyhawk00

Unless you're 5' (and maybe not even then), no 1200 cals is likely not enough. You may have your goals/settings incorrect. You're relatively lean already, so your loss per week goal should be no more than 1 lb per week. And because you don't have that much to lose, you should be eating at least most of your exercise cals. The leaner you are, the less of a deficit your body can handle.

Might try reading these threads that may help you determine a healthy, realistic goal/deficit. Good luck to you!

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

liveinbliss

congratulations for working hard toward your goal! I too have been fairly discouraged with my progress. I am doing a training program to get ready for a 9k in May and have had many challenges. I HATE to comment on peoples diets and calorie consumption becuase there are so many conflicting opinions out there, but 1200 calories seems low to me for someone who is actively training! I work out five days a week, running 3 days and weights 2 days. My trainer has me eating a signigcantly higher amount of calories then you. If you are truly feeling like your nutrition isn't adequate trying adding some more especially some good quality protein and don't skip the carbs! If your body doesn't have enough fuel it isn't going to work properly.

skeck

Thanks for all of the input!

I think I am at a loss of 1.5 lbs per week, so I will shift that down to 1 or .5. I always eat my exercise calories back up to my 1200 (many days I go slightly over).

So, I will try raising my calories and see if that makes a difference! Or, maybe my cold isn't done running its course yet.

I appreciate the thoughts though and will rethink my training!