Tips from my Nutritionist -I wasn't losing anymore!! EEK!!

missfitmt

Thought I'd share and get my $50 worth on here. When we pay it forward, it always comes back...enjoy

I hit my plateau a couple of weeks ago and was just holding! I decided to meet w/ a professional to tweek my workouts and food! Going 5 times a week, including 2-hour salsa classes, I knew something wasn't right!

-My nutritionist suggestion varying my workouts.... maybe try doing light weights and high reps. 1st and then your cardio. She showed me an example of how she would run the same course each day and her body was so use to the same 'hill', same 'building' she ran around...so she decided to run that route the opposite way...It's a form of muscle confusion!

-Try to find your target heart rate for fat burning....A formula I found was this: Take the number 220, minus your age, multipy by 70% to show your max fat burn target heart rate. Mine was 129 BPM (beat per minute)which seemed so slooowww for me , but got more out of my workouts this way. Stay in this zone for 20-30 minutes.

*Our bodies get use to our workouts and wont allow you to get the most out of them after awhile, so you have to do the 'shock factor'.
-Vary the order of workouts and maybe do 2-3 different cardio machines during your workout . Also, try 'circuit training' at the gym....good variety of weights and cardio. Your body will 'trip out' (so to speak) w/the change and will let you burn more!

-Also try to stick to higher protein in morning and eat your complex carbs (veggie and fruits) throughout the day and avoid carbs like starchy stuff (white rice, white bread, etc.) and watch sugars like grapes, pineapple and even bananas! Also avoid junk food and processed foods (high salt and extra additives).

-Eat 5 times a day, breakfast, lunch ,dinner and 2 snacks. Eat all the calories MFP suggests dn you'll be good. Keep your water up too and avoid sodas and sugary drinks.

I learned that I was doing a lot right, but the key was to vary my workouts and the order of my workouts and also stick to higher protein meals in the morning. Even though my stomach says: "I'm not awake yet" before I hit the gym. She suggested even taking half a protein shake or protein bar and after workout have my fav high protein meal (egg whites, turkey bacon and Natures Own Double Fiber Wheat bread w/sugar free jelly) .... this girl loves her carbs. But good carbs are necessary!

-Also, eat balanced 3 meals /day and 2 snacks.. keep that bodys metabolism up and it will work for you and not against you! It will become a natural furnace and burn around the clock.

*I also bought a Timex HRM (Heart rate monitor) to get an accurate calorie burn during my workouts. I was shocked how 'off' the machines at my gym! I was also able to wear during my Salsa class and got a great idea of calorie burn there too! It was about $80 , but soooo worth it! I also changed gyms that offered some fitness classes, this way I can vary my workouts--change it up!

Good luck! Hope this helps if you have peeked out!

Bless u

so if you do a workout and your normal heart rate during it is around 140-170, but your target heart rate is 129, is your trainer essentially telling you to slow down during the workout to stay within that range?

missfitmt

thanks for the advice btw! :-)

Byrdsong1920

Thought I'd share and get my $50 worth on here. When we pay it forward, it always comes back...enjoy

I hit my plateau a couple of weeks ago and was just holding! I decided to meet w/ a professional to tweek my workouts and food! Going 5 times a week, including 2-hour salsa classes, I knew something wasn't right!

-My nutritionist suggestion varying my workouts.... maybe try doing light weights and high reps. 1st and then your cardio. She showed me an example of how she would run the same course each day and her body was so use to the same 'hill', same 'building' she ran around...so she decided to run that route the opposite way...It's a form of muscle confusion!

-Try to find your target heart rate for fat burning....A formula I found was this: Take the number 220, minus your age, multipy by 70% to show your max fat burn target heart rate. Mine was 129 BPM (beat per minute)which seemed so slooowww for me , but got more out of my workouts this way. Stay in this zone for 20-30 minutes.

*Our bodies get use to our workouts and wont allow you to get the most out of them after awhile, so you have to do the 'shock factor'.
-Vary the order of workouts and maybe do 2-3 different cardio machines during your workout . Also, try 'circuit training' at the gym....good variety of weights and cardio. Your body will 'trip out' (so to speak) w/the change and will let you burn more!

-Also try to stick to higher protein in morning and eat your complex carbs (veggie and fruits) throughout the day and avoid carbs like starchy stuff (white rice, white bread, etc.) and watch sugars like grapes, pineapple and even bananas! Also avoid junk food and processed foods (high salt and extra additives).

-Eat 5 times a day, breakfast, lunch ,dinner and 2 snacks. Eat all the calories MFP suggests dn you'll be good. Keep your water up too and avoid sodas and sugary drinks.

I learned that I was doing a lot right, but the key was to vary my workouts and the order of my workouts and also stick to higher protein meals in the morning. Even though my stomach says: "I'm not awake yet" before I hit the gym. She suggested even taking half a protein shake or protein bar and after workout have my fav high protein meal (egg whites, turkey bacon and Natures Own Double Fiber Wheat bread w/sugar free jelly) .... this girl loves her carbs. But good carbs are necessary!

-Also, eat balanced 3 meals /day and 2 snacks.. keep that bodys metabolism up and it will work for you and not against you! It will become a natural furnace and burn around the clock.

*I also bought a Timex HRM (Heart rate monitor) to get an accurate calorie burn during my workouts. I was shocked how 'off' the machines at my gym! I was also able to wear during my Salsa class and got a great idea of calorie burn there too! It was about $80 , but soooo worth it! I also changed gyms that offered some fitness classes, this way I can vary my workouts--change it up!

Good luck! Hope this helps if you have peeked out!

Bless u

so if you do a workout and your normal heart rate during it is around 140-170, but your target heart rate is 129, is your trainer essentially telling you to slow down during the workout to stay within that range?

Yes slow down....it makes the workout seem like 100 years long, but suppose to help you reach your fat burn zone. Seems like some people are calorie driven and others are fat driven...I need all the help I can get, but definitely want to chomp on those fat cells.

After meeting w/her I lost 4 lbs, and do believe her advise helped. I've always believed in small meals and snacks and definitely watching the carbs worked for me. As much as I love cakes, bread and rice, they do not like my hips

darkmouzy

great post!

Byrdsong1920

Thought I'd share and get my $50 worth on here. When we pay it forward, it always comes back...enjoy

I hit my plateau a couple of weeks ago and was just holding! I decided to meet w/ a professional to tweek my workouts and food! Going 5 times a week, including 2-hour salsa classes, I knew something wasn't right!

-My nutritionist suggestion varying my workouts.... maybe try doing light weights and high reps. 1st and then your cardio. She showed me an example of how she would run the same course each day and her body was so use to the same 'hill', same 'building' she ran around...so she decided to run that route the opposite way...It's a form of muscle confusion!

-Try to find your target heart rate for fat burning....A formula I found was this: Take the number 220, minus your age, multipy by 70% to show your max fat burn target heart rate. Mine was 129 BPM (beat per minute)which seemed so slooowww for me , but got more out of my workouts this way. Stay in this zone for 20-30 minutes.

*Our bodies get use to our workouts and wont allow you to get the most out of them after awhile, so you have to do the 'shock factor'.
-Vary the order of workouts and maybe do 2-3 different cardio machines during your workout . Also, try 'circuit training' at the gym....good variety of weights and cardio. Your body will 'trip out' (so to speak) w/the change and will let you burn more!

-Also try to stick to higher protein in morning and eat your complex carbs (veggie and fruits) throughout the day and avoid carbs like starchy stuff (white rice, white bread, etc.) and watch sugars like grapes, pineapple and even bananas! Also avoid junk food and processed foods (high salt and extra additives).

-Eat 5 times a day, breakfast, lunch ,dinner and 2 snacks. Eat all the calories MFP suggests dn you'll be good. Keep your water up too and avoid sodas and sugary drinks.

I learned that I was doing a lot right, but the key was to vary my workouts and the order of my workouts and also stick to higher protein meals in the morning. Even though my stomach says: "I'm not awake yet" before I hit the gym. She suggested even taking half a protein shake or protein bar and after workout have my fav high protein meal (egg whites, turkey bacon and Natures Own Double Fiber Wheat bread w/sugar free jelly) .... this girl loves her carbs. But good carbs are necessary!

-Also, eat balanced 3 meals /day and 2 snacks.. keep that bodys metabolism up and it will work for you and not against you! It will become a natural furnace and burn around the clock.

*I also bought a Timex HRM (Heart rate monitor) to get an accurate calorie burn during my workouts. I was shocked how 'off' the machines at my gym! I was also able to wear during my Salsa class and got a great idea of calorie burn there too! It was about $80 , but soooo worth it! I also changed gyms that offered some fitness classes, this way I can vary my workouts--change it up!

Good luck! Hope this helps if you have peeked out!

Bless u

Really no reason to vary workouts other then to alleviate boredom, as you became more efficient at a workout increase duration/intensity/weight etc

Fat burning zone is a myth

Increased meal frequency has no metabolic advantage

Starchy carbs and sugars in and of themselves do not hinder or stop weight loss

Thanks for sharing.....as I mentioned before, everyone has their way of reaching their goal and you have to find what works for you. I know that THIS GIRL.....my body hates carbs on me, so I have to watch it. I could live off garlic bread and Captain Crunch Berry Cereal alone ! lol!

Thanks again,

Byrdsong1920

great post!

thanks--its created some good dialogue.

heybales

Interesting you should ask....I found a post on here and one guy found a formal to adjust to the high calorie count. Because the Timex I have doesnt ask for gender, just weight and age. So I've been adjusting to count for the high count. I have been watching what the cardio machines at the gym say vs. what my HRM says....SOMETIMES they are close, and other times off. Any suggestions? I have a feeling the Polar is more accurate.

The Polar is. But that cheap Timex has more training options than the cheaper several models of Polar.

So ya, just take your workout's AHR to here for a better estimate than the Timex will give you.

http://www.braydenwm.com/calburn.htm

BaconMD

If you can, i'd return the Timex and get a $60 Polar FT4.

Byrdsong1920

Interesting you should ask....I found a post on here and one guy found a formal to adjust to the high calorie count. Because the Timex I have doesnt ask for gender, just weight and age. So I've been adjusting to count for the high count. I have been watching what the cardio machines at the gym say vs. what my HRM says....SOMETIMES they are close, and other times off. Any suggestions? I have a feeling the Polar is more accurate.

The Polar is. But that cheap Timex has more training options than the cheaper several models of Polar.

So ya, just take your workout's AHR to here for a better estimate than the Timex will give you.

http://www.braydenwm.com/calburn.htm

THANKS FOR SHARING!! WILL CHECK IT OUT!

Byrdsong1920

If you can, i'd return the Timex and get a $60 Polar FT4.
[/quote

THANKS!! My friend has the Polar. I went into the store expecting to get that one and then they had 9million options! eek!!

I will inquire w/that and see. Thanks for sharing and congrats on your awesome weight loss so far!!

joejccva71

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

PrncessBre

Bump for later

Byrdsong1920

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

Thanks for sharing on the message board...will take all this into consideration!

Any thoughts on Heart Rate Monitors? I got the Timex, but seems Polar would have been better option for more accurate readings. Just want to track my workouts (outside of the gym).

So, were you a trainer...or are you a trainer? Teacher!?

Thanks again,

catramsey2

Love all the advise. Thank you everyone!

heybales

Here's the kicker on working out in that "fat-burning" zone.

Unless you are training for an endurance event, and need to train your body to use greater percentage of fat at slower HR's compared to carbs (and that would be 50/50 if lucky in fat-burning zone, more likely 40 fat/ 60 carb), you will burn the SAME quantity of fat calories at higher intensity.
And you will burn more calories overall.

But since you are burning more calories, the percentage of fat from them is less, even though the amount is the same or better.

500 cals in "fat-burning" zone at 50% fat - 250 cals. Best case scenario. (probably not that much fat burning)

800 cals in "tempo" zone at 30% fat - 240 cals. Worst case scenario. (probably more cals overall)

300 more cal's overall - and only missed out on 10 cal's of fat burning.

So if your workout time is limited, and you eat enough carbs to make up 560 cal plus another 500 daily burn before your next workout, and are not training for endurance event, then true fat-burning zone is to be as intense as you can be.

arsalak

Im stuck at my weight for the last few days and I noticed that sugars in my diet were above my MFP daily allowance. Most of it came from fruits that I was eating throughout the day. I have been trying to eat more proteins but have not done any regular workouts lately. I will start again and mix my routine as you suggested. Taking proteins for breakfast is a good idea.

I have fitbit ultra, it adjusts my calorie count with MFP and gives me lots of additional calories to eat. I find it hard to do as I cannot stuff myself as I used to do in the past. On a few days I was shocked to find out that my daily caloric intake was in negative. I do not feel hungry but I had a terrible headache yesterday. I am wondering what foods I could try which are calorie dense but low in sugar and fat, because I am terrified of going back to my old habbits of binging on sugary food.
Your advice would be highly welcome.

Thanks.

joejccva71

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

Thanks for sharing on the message board...will take all this into consideration!

Any thoughts on Heart Rate Monitors? I got the Timex, but seems Polar would have been better option for more accurate readings. Just want to track my workouts (outside of the gym).

So, were you a trainer...or are you a trainer? Teacher!?

Thanks again,

Not a personal trainer or a nutritionist. Just someone that has done ALOT of reading and research from many different sources. Although my friends say I need to get my sports nutrition certification so I can start making some kind of living doing this instead of being broke as hell all the time. :P

I'm not a fan of HRM's because of the varied accuracy they can have. Also they don't help you really determine your TDEE throughout the entire day like the devices I mentioned. There's alot more involved in finding out your calories burned than just heart rate and inside the gym activity.

quiksandy

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

I agree completely!

midodes29

thanks for the tips guys...very informative...:)

heybales

Im stuck at my weight for the last few days and I noticed that sugars in my diet were above my MFP daily allowance. Most of it came from fruits that I was eating throughout the day. I have been trying to eat more proteins but have not done any regular workouts lately. I will start again and mix my routine as you suggested. Taking proteins for breakfast is a good idea.

I have fitbit ultra, it adjusts my calorie count with MFP and gives me lots of additional calories to eat. I find it hard to do as I cannot stuff myself as I used to do in the past. On a few days I was shocked to find out that my daily caloric intake was in negative. I do not feel hungry but I had a terrible headache yesterday. I am wondering what foods I could try which are calorie dense but low in sugar and fat, because I am terrified of going back to my old habbits of binging on sugary food.
Your advice would be highly welcome.

Last few days should never bee looked at for weight loss/gain progress.

But the situation you describe isn't good anyway, you have most likely selected an activity level and weight loss goal that has gotten you assigned an eating goal below your BMR, and you may be compounding the problem by eating below your BMR.

You don't feel hungry because sadly your body has had to slow down to compensate, that would be a slower metabolism, BMR.

So don't be afraid of fat, especially eating healthy fat and protein before the carbs, so you don't get possible insulin spikes, in case you are prone to that as many overweight folks are.

MFP - Tools - BMR Calc.
Is your daily goal less than that?

Using FitBit, you could have a much easier way to go about this. PM me.