Seeking advise on getting results

coachmjfitness11
coachmjfitness11 Posts: 45
in Health and Weight Loss
Hi MF-pals!
Looking for some input on why i'm not/ how i can achieve the results i'm looking for. I recently completed chalene extreme this summer and lost about 30 lbs! I am a turbo fire/kick/jam junkie and have been using these programs for about 2 years and have been doing Turbo Fire for about a month now on a schedule (which i haven't done to schedule before). I am not achieving results like i was before and would like to know why/change and achieve results. I upped my cals knowing i probably needed to be taking in more, but am worried that because its not "new" exercise, i'm not challenging myself enough. Any advice appreciated! I eat clean with a few hiccups here and there, which i am working on. I try to keep sugar low and focus on good protein, multi grain and vegetables as my main sources of nutrition and work out 6 days a week burning an average of 400-700 calories a workout. I am also incorperating additional lifting to my turbofire schedule. TIA!

Replies

  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    How much are you eating? How much sodium are you eating? How much water are you drinking? How much weight do you have left to lose? What exactly are the results you are looking for?

    There could be many answers here but you haven't posted much information. If it's weight loss you are after ensure you are eating enough and switch up your exercise routine frequently. Exercise longer, or a higher intensity or switch the exercise you are doing.

    If you have been eating the same amount of calories for a while without any weight loss bump up the calories to maintance for a few weeks than drop back down.
  • coachmjfitness11
    coachmjfitness11 Posts: 45
    i'm set at 1600 cal, just changed from about 1400. Drinking about 4 cups h20 a day, need more. Fine on sodium, know what to watch. Don't have a pound amount- just a goal size. I'd estimate about 15-20 lbs. I have been switching up exercise, but when you are doing a program, you generally follow the routine. I'm exercising 6 days a week for 30-90 minutes a day. Usually about an hour some days more.
  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    As long as you haven't been doing Turbo Fire repeatedly, your body probably adjusts to your other programs exercises, then if you go back to it a few months later its like a new exercise..
    Nutrition is a huge part of these programs, and as such you should be eating what it recommends and not trying to lose extra by cutting food.
  • coachmjfitness11
    coachmjfitness11 Posts: 45
    i am not new to health and fitness, i have gotten results, i know what to eat, i just don't understand why the variables aren't providing the results i've achieved previously, i know it could be many things i'm just looking for some objective insight. I eat a diet of healthy lean proteins (fish, chicken, etc) low to no dairy, high vegetable, and some fruit (as snacks, but limited to low sugar ) i also use snacks like almonds and unsalted shell-less sunflower seeds as snack options and do incorperate HEALTHY carbs. I actually HAVE been doing TF regularly so it might be time to abandon the program for a while. I just thought since i hadn't been doing it daily it would still provide results doing it as a main program.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    When you lose weight, you're actually using less resistance on your exercises. Dump the cardio for awhile and do a straight up strength program for awhile. Something like Stronglifts or "New Rules of Weightlifting for Women".

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • Razzy43
    Razzy43 Posts: 32
    When it comes to your workout, it isn't that you need a new workout, it is you need to push yourself harder then the workout before. Your body doesn't know what program you are doing, all it knows is what the intensity does to you each time you perform it. Too many people are saying that your body gets use to a workout routine or program, but it has no idea what you are doing, only if it has to work harder. Example: your arm doesn't know if it is lifting a brick or a dumbbell, only the resistance the object is giving the arm. Once your arm gets built up to the resistance you are exerting on it, it will stop growing or improving. So with your program, if you are doing 15 minute workouts, maybe time to go 20 minutes. Or use resistance or up your resistance while doing it.

    Another recommendation is to recal your BMR so you can find out what your TDEE is daily. As you drop in weight you are requiring less daily calories as a BMR. When you first start our and have more excess fat to burn, you lose quicker, if you are trying to maintain lean muscle mass.

    Your BMR shouldn't be going up if you are losing weight so I am confused there. If when you started two years ago, and were a certain weight, with a 1600 BMR and you are now 30lbs lighter, your BMR should have gone down about 200 calories.

    Example for me
    210 lbs = BMR of 2000 calories
    180 lbs = BMR of 1800 carlories

    Regardless of what my daily activities are, even if they are the same from 2 years ago, avg daily workout burn of 500 calories, I need to have 200 less calories due to my weight change. In theory, because body types play into it also, meaning body fat.

    I am assuming you are giving BMR because I can't imagine anyone's TDEE being 1400, you wouldn't be moving :)
  • coachmjfitness11
    coachmjfitness11 Posts: 45
    When you lose weight, you're actually using less resistance on your exercises. Dump the cardio for awhile and do a straight up strength program for awhile. Something like Stronglifts or "New Rules of Weightlifting for Women".

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    thank you, this is helpful! When I was getting results before, I was doing a strength program. I think i'll resort back to that.
  • coachmjfitness11
    coachmjfitness11 Posts: 45
    Thank you for the reply, this is useful information, however, I am going max intensity, using a HRM and keeping appropraite levels of range and try to go all out every time. Compared to those around me and according to my HRM, my intensity is high. I can continue to try and push myself further, jump higher, i can agree that might make a difference.
  • coachmjfitness11
    coachmjfitness11 Posts: 45
    When it comes to your workout, it isn't that you need a new workout, it is you need to push yourself harder then the workout before. Your body doesn't know what program you are doing, all it knows is what the intensity does to you each time you perform it. Too many people are saying that your body gets use to a workout routine or program, but it has no idea what you are doing, only if it has to work harder. Example: your arm doesn't know if it is lifting a brick or a dumbbell, only the resistance the object is giving the arm. Once your arm gets built up to the resistance you are exerting on it, it will stop growing or improving. So with your program, if you are doing 15 minute workouts, maybe time to go 20 minutes. Or use resistance or up your resistance while doing it.

    Another recommendation is to recal your BMR so you can find out what your TDEE is daily. As you drop in weight you are requiring less daily calories as a BMR. When you first start our and have more excess fat to burn, you lose quicker, if you are trying to maintain lean muscle mass.

    Your BMR shouldn't be going up if you are losing weight so I am confused there. If when you started two years ago, and were a certain weight, with a 1600 BMR and you are now 30lbs lighter, your BMR should have gone down about 200 calories.

    Example for me
    210 lbs = BMR of 2000 calories
    180 lbs = BMR of 1800 carlories

    Regardless of what my daily activities are, even if they are the same from 2 years ago, avg daily workout burn of 500 calories, I need to have 200 less calories due to my weight change. In theory, because body types play into it also, meaning body fat.

    I am assuming you are giving BMR because I can't imagine anyone's TDEE being 1400, you wouldn't be moving :)

    The 1600 was the adjusted to current weight- and yes that amount is before exercise.

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