Q&A session - live right now!

stroutman81

Steve,
I am 33 and 229 lbs. I lost 8 lbs in 2 weeks when I started MFP and then hired a trainer. Since then, we have been lifting weights twice a week and I am doing cardio 3-4 times a week.
Since adding the lifting, I have not lost any weight and sometimes see a small gain which I know is from recovery. When does this even out and I start to lose weight again?

Am I doing too much? Up the lifting? Reduce the cardio?
I am at 1300 calories and barley eating back the work out calories mainly bc Im not hungry.

Hard to say exactly. That workload doesn't seem like too much to me. How long have you been with the trainer? I mean, when you start a new strength training routine, especially if weights are new to you or if you're coming off an extended break from them, it's pretty easy for some to realize enough muscle growth and inflammation that it masks fat loss. But after a month or two, the scale should start moving in the right direction again, assuming your nutrition and calories remains dialed in.

Now I don't know how many calories TOTAL you're consuming per day, but I will say that 1300 seems low for you. I'm not sure of your activity levels outside of the gym, but if you were my client, my goal would be to have you eating as many calories as possible while still allowing for a reasonable rate of weight loss. That seems to fuel success the longest.

When people slash calories by large margins, they tend to either burn out mentally after a while, even when they're feeling great 'right now,' or they burn their bodies out.

NewMeAT33

I have been with the trainer for 2 weeks. So it is still very new. I have not touched a weight in years so this is like 'the first time.'
I am eating around 1300-1500 a day. i am drinking on average 100 oz of water and really paying attention to my nutrition.
I guess things will fall off/into place soon

cherikasalzmann

bump

fitsin10

bumping for later....... and thanks

chachii26

I recently stated doing strength training after doing only cardio for 1 year; I needed a change because is getting boring and im not as committed anymore, so I gained weight!. What should be my approach? heavy and less reps or lighter and more reps? Im at a lost here! Please take in consideration that I want to lose 10-15 lbs in the process. Thanks!

stroutman81

I recently stated doing strength training after doing only cardio for 1 year; I needed a change because is getting boring and im not as committed anymore, so I gained weight!. What should be my approach? heavy and less reps or lighter and more reps? Im at a lost here! Please take in consideration that I want to lose 10-15 lbs in the process. Thanks!

With only a little bit of fat to lose left, I'd argue for heavier weight with lower reps. What I mean by that is you should be focusing on loads that keep you in the 5-12 rep range.

Now I'll also say that you could realize improvements by focusing on higher rep ranges as long as you were working hard with those lighter weights (towards failure) and increasing the load over time. I'd simply argue that it wouldn't be ideal.

Since you're new to weight training though, you can pretty much get by with anything that has you targeting all of your major muscles 2-3 times per week with a focus on form and getting stronger. As you progress, your focus needs to become more deliberate and exact. But that's sort of the beauty of being a beginner. It's easy to make progress. Which is why so many people realize results from DVDs, classes, traditional strength training, etc.

stroutman81

Have about 15 more minutes guys... get your questions in. Then I'm training 2 more clients than running around with the oldest daughter. Might go grad ourselves some kiwi yogurt!

runningathena

What are your thoughts on powerlifting? I have a couple of friends who love it, and it's something I've given some thought to off and on. Primarily I'm a long-distance runner who tries to get in strength training (full-body circuit style) 2-3 days a week. However, I am not afraid of more weight and want to try a new challenge. How would you recommend I get started? I've been considering getting a trainer, at least initially.

Thanks!

stroutman81

What are your thoughts on powerlifting? I have a couple of friends who love it, and it's something I've given some thought to off and on. Primarily I'm a long-distance runner who tries to get in strength training (full-body circuit style) 2-3 days a week. However, I am not afraid of more weight and want to try a new challenge. How would you recommend I get started? I've been considering getting a trainer, at least initially.

Thanks!

Hmm, it's hard to answer "what do you think about powerlifting." It's the same as asking, "what do you think of football." it's just a sport. And as a sport, I really like it.

If you're asking me how to train for it, now that's an entirely different question that would require me knowing a lot more about you. If you're not squatting, deadlifting, and benching right now though, obviously that'd be a great place to start.

I've done a bit of powerlifting training myself. For it, I've adapted a lot of stuff from Westside Barbell with their max effort, repetition, and dynamic effort methods. But that's only one school of thought when it comes to training for the sport.

runningathena

What are your thoughts on powerlifting? I have a couple of friends who love it, and it's something I've given some thought to off and on. Primarily I'm a long-distance runner who tries to get in strength training (full-body circuit style) 2-3 days a week. However, I am not afraid of more weight and want to try a new challenge. How would you recommend I get started? I've been considering getting a trainer, at least initially.

Thanks!

Hmm, it's hard to answer "what do you think about powerlifting." It's the same as asking, "what do you think of football." it's just a sport. And as a sport, I really like it.

If you're asking me how to train for it, now that's an entirely different question that would require me knowing a lot more about you. If you're not squatting, deadlifting, and benching right now though, obviously that'd be a great place to start.

I've done a bit of powerlifting training myself. For it, I've adapted a lot of stuff from Westside Barbell with their max effort, repetition, and dynamic effort methods. But that's only one school of thought when it comes to training for the sport.

Point taken, the question was a little vague. I do squat already as part of my circuit training, but no deadlifting or benching as most of my circuit training is done at home without benefit of equipment beyond basic hand weights.

Obviously you don't know much about me, so I'll just ask this - how does one know where to start with regards to how much weight to lift, initially? I don't want to start out too heavy and risk injury, but nor would I want to start out too light and waste effort. Is there some kind of test you, as a trainer, use to create a client's routine?

Thanks again!

anglsgrl81

I'm 31 years old and have 2 children. I never had a weight problem until I started having kids. I was always thin. This year I've been diagnosed with hyperthyroidism/Graves Disease. I don't understand how that is possible because before I was diagnosed I was losing weight. I go to the gym 6 days out the week for about 2 hrs a day. I do cardio and weight train and also watch what I'm eating. I stay away from rice and all that but I've successfully gained atleast 2lbs a week over the last 2 months. I feel like just saying to hell with all the working out and eating right because I feel like I'm wasting my time.

I don't know what I'm doing wrong. Should I be doing cardio and weight lifting? Forget about the weight lifting and focus on losing weight with just cardio?

I'm at the end of my rope. I'm over 200 lbs and i workout everyday. I'm reduced to tears everyday because I can't fit into anything and I'm really working hard.

stroutman81

What are your thoughts on powerlifting? I have a couple of friends who love it, and it's something I've given some thought to off and on. Primarily I'm a long-distance runner who tries to get in strength training (full-body circuit style) 2-3 days a week. However, I am not afraid of more weight and want to try a new challenge. How would you recommend I get started? I've been considering getting a trainer, at least initially.

Thanks!

Hmm, it's hard to answer "what do you think about powerlifting." It's the same as asking, "what do you think of football." it's just a sport. And as a sport, I really like it.

If you're asking me how to train for it, now that's an entirely different question that would require me knowing a lot more about you. If you're not squatting, deadlifting, and benching right now though, obviously that'd be a great place to start.

I've done a bit of powerlifting training myself. For it, I've adapted a lot of stuff from Westside Barbell with their max effort, repetition, and dynamic effort methods. But that's only one school of thought when it comes to training for the sport.

Point taken, the question was a little vague. I do squat already as part of my circuit training, but no deadlifting or benching as most of my circuit training is done at home without benefit of equipment beyond basic hand weights.

Obviously you don't know much about me, so I'll just ask this - how does one know where to start with regards to how much weight to lift, initially? I don't want to start out too heavy and risk injury, but nor would I want to start out too light and waste effort. Is there some kind of test you, as a trainer, uses to create a client's routine?

Thanks again!

Here's how I typically approach this.

I set my set and rep parameters. Say in a particular program I'm shooting for 3 sets of 5 reps.

I'll pick a load for this client that allows her to complete 3 sets of 5 very easily. Meaning, by the time they get to the 5th rep each set, it feels like they have 5 more reps left in the tank. I'll do this to sort of 'groove' the movement. I'll assess their form and make sure they're understanding how things are supposed to look and feel.

Once I'm sure that they 'get it,' I'll start increasing the load each workout by 5-10 lbs. Sometimes more if I'm dealing with someone who's very strong. Eventually they'll reach a point where the weight has them working very hard in the 5 rep range.

I almost never have clients train to failure. Rather, I'll have them train to a point just shy of what I refer to as technical failure. This means that is they do 1 more rep at this weight, the next rep will be sloppy. They won't fail to the point that the weight will fall on them. But it'll be impossible to do the next rep with good form. That's a good indicator that you're training heavy enough.

And it's just a matter of time before you get the weight dialed in to this level. Once it's dialed in though, I'll continue adding weight each workout until things stall out. But that won't be for a long while down the road once your body adapts.

chachii26

Thanks so much!

runningathena

What are your thoughts on powerlifting? I have a couple of friends who love it, and it's something I've given some thought to off and on. Primarily I'm a long-distance runner who tries to get in strength training (full-body circuit style) 2-3 days a week. However, I am not afraid of more weight and want to try a new challenge. How would you recommend I get started? I've been considering getting a trainer, at least initially.

Thanks!

Hmm, it's hard to answer "what do you think about powerlifting." It's the same as asking, "what do you think of football." it's just a sport. And as a sport, I really like it.

If you're asking me how to train for it, now that's an entirely different question that would require me knowing a lot more about you. If you're not squatting, deadlifting, and benching right now though, obviously that'd be a great place to start.

I've done a bit of powerlifting training myself. For it, I've adapted a lot of stuff from Westside Barbell with their max effort, repetition, and dynamic effort methods. But that's only one school of thought when it comes to training for the sport.

Point taken, the question was a little vague. I do squat already as part of my circuit training, but no deadlifting or benching as most of my circuit training is done at home without benefit of equipment beyond basic hand weights.

Obviously you don't know much about me, so I'll just ask this - how does one know where to start with regards to how much weight to lift, initially? I don't want to start out too heavy and risk injury, but nor would I want to start out too light and waste effort. Is there some kind of test you, as a trainer, uses to create a client's routine?

Thanks again!

Here's how I typically approach this.

I set my set and rep parameters. Say in a particular program I'm shooting for 3 sets of 5 reps.

I'll pick a load for this client that allows her to complete 3 sets of 5 very easily. Meaning, by the time they get to the 5th rep each set, it feels like they have 5 more reps left in the tank. I'll do this to sort of 'groove' the movement. I'll assess their form and make sure they're understanding how things are supposed to look and feel.

Once I'm sure that they 'get it,' I'll start increasing the load each workout by 5-10 lbs. Sometimes more if I'm dealing with someone who's very strong. Eventually they'll reach a point where the weight has them working very hard in the 5 rep range.

I almost never have clients train to failure. Rather, I'll have them train to a point just shy of what I refer to as technical failure. This means that is they do 1 more rep at this weight, the next rep will be sloppy. They won't fail to the point that the weight will fall on them. But it'll be impossible to do the next rep with good form. That's a good indicator that you're training heavy enough.

And it's just a matter of time before you get the weight dialed in to this level. Once it's dialed in though, I'll continue adding weight each workout until things stall out. But that won't be for a long while down the road once your body adapts.

That makes perfect sense. Thank you!

mearlie

I'd like to start weight training but I've done it before and I always injure something and quit. Do you have a recommendation of how to START getting into shape for weight training?

Hmmm, an intro to weight training would take a lot of explaining. I've started and stopped a big article about the subject more times than I care to admit. I'm a terrible procrastinator when it comes to writing!

That said, the best I can say is be very conservative with loading. People tend to get overzealous and throw more weight onto their bodies than they're ready for. This tends to distort movement causing bad form, which, in itself, can instigate injury. It can also overload tissues (muscles, connective tissues, etc) beyond what they're ready for, which can also cause injury.

So start very light until you're sure that your movement competency is through the roof.

In fact, if it's in the budget and assuming you can find one who isn't a total boob, hiring a trainer to teach you exercise form in the beginning isn't a bad idea.

I'll also throw it out there that I'm always up for assessing form if you have the courage to film yourself and send me the link. Many people have done so in the past.

Having a good trainer or better yet a good PT assess your posture would also be a good idea. With even my online training clients I do what I refer to as a static posture assessment where they'll take and send me pictures of themselves in various positions so I can better guide their exercise prescriptions, loading parameters, and pre/rehab stuff.

Without knowing more about how you've gone about things in the past, it's hard to trouble shoot you.

wow, thanks! So if I were to walk into my gym and ask for a personal trainer, how would I know if he's good or bad? I've had three personal trainers in the past and to tell you the truth, none of them came off as particularly great. I think that's because I didn't know how to ask for the "good" one. so how do I find one?

Graelwyn75

Is there any benefit to having a single day each week where you eat the less nutrient dense, healthy foods (Ie - cheat day) as opposed to having small quantities each day ? I have noticed many trainers seem to subscribe to the planned cheat meal/day and keep their diets very 'clean' the rest of the time and am wondering if that is just a personal choice or if there is any science behind only having the refined sugars etc on a single day ?

And I am speaking in terms of maintenance as opposed to weight loss in my case, since I am 5'10 and 126.

Nope. Research definitely isn't there yet. There are indicators, but nothing significant enough to say one way or the other. Here's my take. Structure your weekly meal plan how you see fit. And what's "fit" will vary from person to person. As long as you're hitting your calorie and macro targets each day and not making terrible food choices, things should be good.

That said, my personal strategy with my own nutrition and with many of my clients is to time most of my carb intake around strength training. I've found that there's a better partitioning effect (where calories are being stored) when you do this due to an increase in muscle tissue insulin sensitivity post strength training.

During this time, I'm much more liberal with food choices. I might plow down a few ice cream sandwiches, a bowl of cereal, and a protein shake post strength training and keep the carb intake high for the remainder of the evening after the workout.

On non training days, I'll back off the carb intake a big keeping it mostly to fruits and veggies... but I'm not rigid there.

That's what works for me and the majority of my clients psychologically and it makes a lot of sense in from a physiological perspective too.

That said, I have some clients who thrive on more or less rigidity.

So again, experiment and tailor to your own needs and mindset.

Thanks for the response. I don't do a lot of strength training thus far, mainly just some upper body work, but I do a lot of cycling and elliptical, mostly cycling since it is a passion of mine, and wonder, how does the carb intake work in this instance? Would it be preferable to have it the evening before, or after? Right now, I generally get most of my carbs from vegetables, fruits and the occasional raw nut and fruit bar during the week(for some reason I simply stopped having potatoes, bread and rice), and have ice cream, doughnut, cake and that sort of thing at the weekend but admittedly, I find it hard to limiit it to the weekend only and find myself starting to flag on energy during workouts in the week.

Honeybee511

Bump to read later.

LilEmm

I'm 31 years old and have 2 children. I never had a weight problem until I started having kids. I was always thin. This year I've been diagnosed with hyperthyroidism/Graves Disease. I don't understand how that is possible because before I was diagnosed I was losing weight. I go to the gym 6 days out the week for about 2 hrs a day. I do cardio and weight train and also watch what I'm eating. I stay away from rice and all that but I've successfully gained atleast 2lbs a week over the last 2 months. I feel like just saying to hell with all the working out and eating right because I feel like I'm wasting my time.

I don't know what I'm doing wrong. Should I be doing cardio and weight lifting? Forget about the weight lifting and focus on losing weight with just cardio?

I'm at the end of my rope. I'm over 200 lbs and i workout everyday. I'm reduced to tears everyday because I can't fit into anything and I'm really working hard.

Hi,

I'm sorry you're going through this. No fun!
Since Graves Disease & hyperthyroidism affect your metabolism, causing weight loss,( It makes sense you were losing weight before being diagnosed.) I'd talk to the doctor about your medication. It could be that your metabolism is out of whack due to the medication.

My mom went through this issue and medication played a role. She eats a lot more 'raw' and unrefined foods to support the immune system, because Graves is an autoimmune disorder. I guess most folks consider this "clean" eating. She has carbs, but cut out red meat, pepper, artificial sweeteners & seriously reduced her sugar intake and the bod is happier!

Steve gives some wonderful advice regarding nutrition and lifting. If you haven't yet, check out his threads. Can't hurt!
.

2essie

I am a 62 year old female. Is there a limit to the exercise I should be doing. I walk for 90 mins per day, I am just trying 30 day shred (day 3) then I do 30 mins of cardio. I can't lift weights due to torn tendons in my shoulders. Am I doing too much for my age or is this ok. I need to loose about 40lbs and I follow a healthy diet.

wasking

Im a 50 yr old lady, swimming three times a week and really seeing the benefits. But Ive been told that because swimming isnt weight bearing, that I need to be doing some other form of strength training to ensure bone density. What are your thoughts on that?

allgoodthings

Thank you for the information. I'm going to incorporate many of the exercises you recommended starting this week. Thanks again!

babybs

Can you sucessfully lose weight doing only the elliptical machine?

Oh I like this question. Ditto please.

Iron_Feline

Bumping for later - great info - thanks :happy:

yarwell

Can you lose weight lying in bed ?

pocketmel

What does all that mean? Since I weigh 120lbs (at 4'11 ) and I want to weigh 100lbs what does what you wrote mean? And if the MFP food meter is based on flawed logic what should I do to keep tabs on what I need to do?

stroutman81

I'm 31 years old and have 2 children. I never had a weight problem until I started having kids. I was always thin. This year I've been diagnosed with hyperthyroidism/Graves Disease. I don't understand how that is possible because before I was diagnosed I was losing weight. I go to the gym 6 days out the week for about 2 hrs a day. I do cardio and weight train and also watch what I'm eating. I stay away from rice and all that but I've successfully gained atleast 2lbs a week over the last 2 months. I feel like just saying to hell with all the working out and eating right because I feel like I'm wasting my time.

I don't know what I'm doing wrong. Should I be doing cardio and weight lifting? Forget about the weight lifting and focus on losing weight with just cardio?

I'm at the end of my rope. I'm over 200 lbs and i workout everyday. I'm reduced to tears everyday because I can't fit into anything and I'm really working hard.

Are you medicated and if so, with what?

stroutman81

I'd like to start weight training but I've done it before and I always injure something and quit. Do you have a recommendation of how to START getting into shape for weight training?

Hmmm, an intro to weight training would take a lot of explaining. I've started and stopped a big article about the subject more times than I care to admit. I'm a terrible procrastinator when it comes to writing!

That said, the best I can say is be very conservative with loading. People tend to get overzealous and throw more weight onto their bodies than they're ready for. This tends to distort movement causing bad form, which, in itself, can instigate injury. It can also overload tissues (muscles, connective tissues, etc) beyond what they're ready for, which can also cause injury.

So start very light until you're sure that your movement competency is through the roof.

In fact, if it's in the budget and assuming you can find one who isn't a total boob, hiring a trainer to teach you exercise form in the beginning isn't a bad idea.

I'll also throw it out there that I'm always up for assessing form if you have the courage to film yourself and send me the link. Many people have done so in the past.

Having a good trainer or better yet a good PT assess your posture would also be a good idea. With even my online training clients I do what I refer to as a static posture assessment where they'll take and send me pictures of themselves in various positions so I can better guide their exercise prescriptions, loading parameters, and pre/rehab stuff.

Without knowing more about how you've gone about things in the past, it's hard to trouble shoot you.

wow, thanks! So if I were to walk into my gym and ask for a personal trainer, how would I know if he's good or bad? I've had three personal trainers in the past and to tell you the truth, none of them came off as particularly great. I think that's because I didn't know how to ask for the "good" one. so how do I find one?

Three part series I wrote about the industry last year found below. Pay close attention to the third installment:

http://body-improvements.com/articles/industry-articles/

stroutman81

Is there any benefit to having a single day each week where you eat the less nutrient dense, healthy foods (Ie - cheat day) as opposed to having small quantities each day ? I have noticed many trainers seem to subscribe to the planned cheat meal/day and keep their diets very 'clean' the rest of the time and am wondering if that is just a personal choice or if there is any science behind only having the refined sugars etc on a single day ?

And I am speaking in terms of maintenance as opposed to weight loss in my case, since I am 5'10 and 126.

Nope. Research definitely isn't there yet. There are indicators, but nothing significant enough to say one way or the other. Here's my take. Structure your weekly meal plan how you see fit. And what's "fit" will vary from person to person. As long as you're hitting your calorie and macro targets each day and not making terrible food choices, things should be good.

That said, my personal strategy with my own nutrition and with many of my clients is to time most of my carb intake around strength training. I've found that there's a better partitioning effect (where calories are being stored) when you do this due to an increase in muscle tissue insulin sensitivity post strength training.

During this time, I'm much more liberal with food choices. I might plow down a few ice cream sandwiches, a bowl of cereal, and a protein shake post strength training and keep the carb intake high for the remainder of the evening after the workout.

On non training days, I'll back off the carb intake a big keeping it mostly to fruits and veggies... but I'm not rigid there.

That's what works for me and the majority of my clients psychologically and it makes a lot of sense in from a physiological perspective too.

That said, I have some clients who thrive on more or less rigidity.

So again, experiment and tailor to your own needs and mindset.

Thanks for the response. I don't do a lot of strength training thus far, mainly just some upper body work, but I do a lot of cycling and elliptical, mostly cycling since it is a passion of mine, and wonder, how does the carb intake work in this instance? Would it be preferable to have it the evening before, or after? Right now, I generally get most of my carbs from vegetables, fruits and the occasional raw nut and fruit bar during the week(for some reason I simply stopped having potatoes, bread and rice), and have ice cream, doughnut, cake and that sort of thing at the weekend but admittedly, I find it hard to limiit it to the weekend only and find myself starting to flag on energy during workouts in the week.

Why don't you do more structured resistance training? I mean, assuming you're looking to optimize physique, it's sort of mandatory.

With conditioning work, insulin sensitivity of the muscle tissue isn't going to get jacked like it does with strength training... so timing your carbs in this context isn't an issue. In your case, I'd simply experiment with different timing strategies until you find something that seems to even out your energy levels. It's going to be an individual thing... and figuring it out requires experimentation.

stroutman81

I am a 62 year old female. Is there a limit to the exercise I should be doing. I walk for 90 mins per day, I am just trying 30 day shred (day 3) then I do 30 mins of cardio. I can't lift weights due to torn tendons in my shoulders. Am I doing too much for my age or is this ok. I need to loose about 40lbs and I follow a healthy diet.

It's pretty impossible to say. Everyone's recover ability is different. If you enjoy that level of exercise, I say stick with it. However, be mindful of signs of overuse and/or over reaching. That's all. And if they pop up, back off the volume a bit.

stroutman81

Im a 50 yr old lady, swimming three times a week and really seeing the benefits. But Ive been told that because swimming isnt weight bearing, that I need to be doing some other form of strength training to ensure bone density. What are your thoughts on that?

I would agree wholeheartedly.