Need some input... (kinda long)

Ang8178

First off I only have about 13 pounds left to lose (yey for me) I am kinda pissy about it because I've been at the same weight for almost 2 months now. In Jan 2010 when I started out I hit it hard, and I mean hard! I was doing an hour and a half of cardio 5 days a week keeping my heart rate at 80-90 %!!! :noway: BUT that was kinda easy todo since I was sooooo out of shape :blushing: I was sticking with my 1200 calories and just eatting half my exercise calories back. I didn't have a hrm at the time, so I really didn't know how many calories I was really burning which was my reasoning behind doing this.

As time passed on I was getting stronger and stonger, I do add new exercises and change my routine alot! I really have to push my self now just to keep my heart rate at 65%!!!! Just last week I upped my calories to 1400. This past week has not been the best food choices I've ever made, but I don't feel like they are the worst in the world, I'm not eatting cheese burgers and tamales everyday :laugh:

Yesterday I really really pushed myself, over what I normally do. I'm thinking I may need to have at least 3 days a week like this in order to jump over this plateau. I'll type out my typical work out then below add the extra I did yesterday. The workout listed below I do 5 days a week...

Note: the upper body and lower body I alturnate days.

5 min elliptical warm up (heart rate at 65%)

Weights upper body:
Tricep push down w/bar (3 sets 15 @25#)
Tricep push down w/rope (3 sets 15 @20#)
Over head tricep extentions/w rope (3 sets 15@20#)
Assisted Dips (3 sets of 10)

One arm bicep curls w/cable machine (3 sets 8 @10#)
Bicep curls dumbell 21's (2 sets @ 10#)
Bicep curls cable (3 sets 10@15#)

Chest press (3 sets10 @35 #)
Butterfly (3 sets 10@35#)
Row (3 sets 15@50#)
Assisted pull up (3 sets of 10)

Core and abs (I sooo need to add more to this)
Captains chair (3 sets untill burn out)
Incline sit ups (3 sets untill burn out)

Lower body:
Hip and leg machine (don't know the name) works one leg at a time
side leg lifts (3 sets @ 40#)
rear leg lift (3 sets @55#)

Leg press (3 sets 25@180#)
Calve raises (3 sets 25@140#)
Hip abductor (3 sets 15 @80#)
Hip adduction (3 sets 15@50#)
Lunges 1 set 20 (10 each leg)
Leg extentions (3 sets 15 @50#)
Hamstring curls (3 sets 10 @50#)

Cardio:
15-20 min stair stepper
15-20 min elliptical

Whew... now that's out of the way yesterday I did the upper body part of my workout then added a 4 mile walk and an extra 30 mins on the elliptical at the end of the day!

I feel like I actually got a work out yesterday by adding the extra cardio and walk. It's getting harder and harder for me to get that sore feeling the next day and this morning when I woke up I could feel it :laugh: I'm thinking in addition to my regular workouts adding the 30 mins of cardio at the end of the day will give me a boost in my weight loss. I also ate just over 2,000 calories yesterday. One big problem I'm having is my HRM doesn't have a strap, so I don't count my calories when I lift weights. I may need to start adding these, because I just don't think I'm eatting enough. I don't feel hungry or anything, but dang I get tired!!!!

Any thoughts or help to get me out of this slow down in my weight loss would be great :flowerforyou:

mlally1014

I feel your pain, I have 18 pounds left and am in great shape, but I cant get that scale to budge. I have lost and gained the same 2 pounds for the past 2 months. My workouts are very similar to yours, but I am on treadmill. Interested to see what everyone suggests, as I am so frusterated

shanerylee

wow you just gave me some good tips on what to do for my workout. Im looking forward to hearing responses.
Bump

Lady_C_the_1st

I am not sure if this will help but one thing you could do is try using free weights in your workouts, they work you harder than the machines in a way because you are also having to support your own body weight at the same time so your core is being worked more. xx

HOSED49

What are your rest intervals between exercises? Are you doing each exercise group then moving to the next or do you do them as a tri-set...you could change your bicep routine to start with the cable curls, this will be your strongest exercise of the three since your doing it with two hands so it should be the heaviest. Do one set of the biceps cable curl then move directly to your single arm concentration curl, then do a reverse curl, palms facing away from you with either a ez bar or db. Do your three sets like this then finish with your twenty ones. You should have a hard time maintaining 19 reps for each as your arms will be burning and feeling full. The twenty ones will be the finale to burn out with. A good rep scheme would be Bicep curl for 15, concentration curls for 12, reverse curls for 6. Then kill wem with the twenty ones. This wil lrasie your heart rate during the exercises and incresae your lactic acid threshold. You can incoroprate this into all your exercise groups. The cardio will help continue the burning of fuel at the end. This of course is strictly my opinion, but it is a pretty killer workout and you will definitely know you did something in the gym as your muscles will be nice and full.

nolachick

ok I'm sorry I won't be much help with the exercise par, but I do have a question for you....

I have a HRM and only use it to count calories but I you said something about working at 80% and 65%, etc...well ummm how do u figure out those values, do you set them? and how long should you workout in each zone, etc.

Thnx so much for ur help

rbc_racing

I agree with the poster above me, machines will get you into a routine, try some free weight stuff. Another thing you should consider is if your going at it that hard your gonna be gaining muscle mass, which is heavier than fat and you may be dealing with that also. I would maybe look at adding some high intensity training into your routine, there is a ton of info for HIIT through google. More cardio is what it's probably gonna take though, weight training is great for burning fat, but eventually your gonna reach a plateau with it where the same things just dont do it for you anymore. I personally alternate cardio and weight training days and I burn between 400-600calories a day 6 days a week that way. If you not getting a little sore anymore it's definitely time to change things up a bit. Go for the treadmill, its hard to fake running where the elipticals can kinda cheat you a little. How many meals a day do you spread your calories out over? Eating small meals more often helps alot, just remember, never eat until your full and always eat before you get hungry, that keeps your BMR as high as possible.

phollowa

Ok, well here's my opinion, which take with a grain of salt because I am NOT an expert, or fitness specialist.

I think you need to change up your workouts more drastically. If you do the eliptical or tread mill every day....your body adjusts to that and kind of expects it. I think you'll see more results if you A. join an aerobic/body sculpt class twice a week - something that will really get your heart rate up since you are now in good shape B. do a DVD if you are not a member at a gym like Jillian Michaels 30 minute burn C. try swimming. I've heard that is an AMAZING way for in shape people trying to lose more weight ( I can't because I'd drown)
Also, I agree with using free weights. My class instructor HATES machines and says she feels like they don't give you a full range of motion. We only use free weights in her class.
For your abs, try using the big exercise ball and do situps on that....OUCH! It really works!
What has really worked for me is changing it up. My workout schedule is different from week to week. I also TRY to eat healthy 6 days a week and allow myself one bad day to eat whatever I've been craving all week.

Like I said, not an expert, but have found what works for me and what is getting me the results I'm looking for! Good luck to you in your journey!!
Pam

rbc_racing

Subtract your age from 220 to find max HR and from there break it down by percentages. Always consult your doctor if your unsure or if you have any history of medical problems

here is some info
http://www.howtobefit.com/determine-maximum-heart-rate.htm

ok I'm sorry I won't be much help with the exercise par, but I do have a question for you....

I have a HRM and only use it to count calories but I you said something about working at 80% and 65%, etc...well ummm how do u figure out those values, do you set them? and how long should you workout in each zone, etc.

Thnx so much for ur help

nolachick

thanks just checked out the site and calculated my different heart rate zones.
I'm guessing the best zone to workout in is the aerobic zone ?

spicy618

Subtract your age from 220 to find max HR and from there break it down by percentages. Always consult your doctor if your unsure or if you have any history of medical problems

here is some info
http://www.howtobefit.com/determine-maximum-heart-rate.htm

ok I'm sorry I won't be much help with the exercise par, but I do have a question for you....

I have a HRM and only use it to count calories but I you said something about working at 80% and 65%, etc...well ummm how do u figure out those values, do you set them? and how long should you workout in each zone, etc.

Thnx so much for ur help

I have a polar F4 and I set it to show me percentages instead of the actual heart rate... You set it at the range for your Maximum and Minimum range.

HTH

AnneElise

I sort of am at the same point. I am 141 and my goal is 130-135... I havn't decided... but I am close. I have noticed that to loose any weight I have to kill myself working out. I do 2 days a week either ellyptical or walking as my rest days and the other day I work out between 45-60 minutes on different machines or running outside. It seems to me like if you do cardio and walk that should be enough...

Usually when I loose it is due to my eating really really well. I think i may have to make drastic eating changes. not sure.

TammieOwen

Good suggestions, Bump

pkgirrl

Just throwing this out there..

I've been stuck at 145 for AGES. I want to get down to 132-137, I'll know when I get there =p

So finally I've decided to give in and do something drastic, I started p90x a few days ago. I don't actually find the workouts that killer, (except the upper body, I just don't have the muscle stamina to get through it yet) but otherwise the plyo and cardio don't vary much from my usual training with tae kwon do and parkour.

However my nutrition has changed drastically. I used to eat 1200cal a day, maybe half of my exercise back, with one cheat day where Id let myself have all the extra exercise cals I'd earned through out the week in the form of anything I wanted. I averaged about 50%carbs /25% protein/25%fats, and it worked really well till I hit 145. With p90x I'm eating at least 1700cal per day, 50%protein, 30% carb, 20% fat, and it's all really clean. (I just don't have the fat or carbs to sneak a candy bar in anymore =p )
And I'm noticing HUGE changes in the way my jeans fit, in like, 3 days. My energy levels are through the roof.

I'm not necessarily saying you have to go low carb, I think it might just be the drastic switch that's causing my body to respond this way, but just try changing it up

kdiamond

I agree, quick circuits would be better for weight loss. Use light(ish) weights.

Also if you do the elliptical I highly recommend doing an interval program instead of just staying at the same speed the whole time. Mine has a 28 minute 'fat burner' program which gets your heart rate up and down at various times. It is challenging, and I went from 120 pounds to 105 pounds within 3 months just using the elliptical and circuit training with free weights 5x a week (plus a good diet of course). I swear by that piece of equipment!

MercuryBlue

I'm in agreement with previous posters. Your body is getting too used to the routine- time to switch it up. I am sort of in the same place- down to my last 20 pounds or so and my body doesn't want to let go of the fat as easily as it did before. I'm also not sore after exercising and my endurance is CRAZY compared to what it used to be.

It's been a long time since I felt sore after a workout. I'd been doing Jillian Michaels' Fitness Ultimaturm 2010 on the Wii five days a week, and felt NOTHING the next day. I've boosted those workouts (That is, instead of doing the circuit she planned for me, I'm increasing my reps and cardio, planning my own routines), but STILL don't feel anything afterwards. In fact, the 'boost' was just enough to get me burning as many calories as I was 2 months ago. When I started doing JMFU2010 I'd easily burn 300-350 calories in a workouts. Now, it's closer to 250-300. And that's if I REALLY PUSH IT, with my 'boosted' workouts. If I did what I was doing before, I'd probably burn closer to 180.

Nothing I did seemed to have any affect on me physically- and I've been missing the soreness. That soreness, to me, tells me I've done a good job. So I started doing the 30 Day Shred. I find the exercises really easy (compared to what I've been doing), and the workout to be a little short, but I DO feel it in my muscles the next day. I think it's just that I'm doing different exercises and 'tricking' my muscles. I'm combining the Shred, JMFU 2010, and my stair machine to get a good workout. I've also started jogging, something I never could before, just to burn the calories.


In the end, I think my advice would be to put more cardio into your workouts. Strength for a minute, cardio (like jacks, butt-kicks, jump-rope, etc) for thirty seconds, or something like that. Increasing cardio in general is always a good idea to get a good burn. The more cardio you do, the more calories you're going to burn. Last night, my son was hogging the Wii so I had to get creative.... I wound up alternating various cardio moves with strength-training (push-ups, bicep curls, military press, bent over dumpbell row, etc). Kept my heartrate up, and I burnt about 300 calories in a half hour.

My second piece of advice, with regards to strength training, is to mix it up. Do something different, 'surprise' your muscles, and I'm sure you'll be feeling that next-day soreness again.