Overtraining....? Lack of progress...?

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  • RenshiG
    RenshiG Posts: 71 Member
    20-60 min of cardio is not that much, I'd say its sustainable.

    I think it is too. I don't see 20 min minimum at least 5 days a week as so much. However, I suppose it depends on what your goal is and also the intensity of the workout. I do want stamina, endurance and a good overall condition..... So maybe doing the cardio right now is still good for cutting the calories and working on that overall condition, but I can def see that if you want to build muscle it can be too much.

    I am thinking I still want to work out up to 60 min at least 3 times a week, but maybe then as discussed earlier don't do cardio the rest of the time to allow for a complete weight routine......

    Might be more realistic interest wise too. I tend to (unfortunately) get bored with cardio over long times.....
  • RenshiG
    RenshiG Posts: 71 Member
    Wow... I just logged the first cardio with the new approach. 25 min = 250 kcal.......
    Sigh.... the previous 450 sounded MUUUUUCH better!
    Hope this works. :-) Looking forward to seeing some improvements.

    P.S.: It helped to deactivate the cal counter on the machine.... THAT would have just been too cruel! LOL
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    LOL :-). Yeah but ditto on the HRM if you want super accurate numbers. But even then the really particular people won't log the entire burn because they want to subtract the calories you'd be burning just existing (daily Base metabolic rate, I think, divided by 24 hours, calories for each hour).

    I do wish you more predictable weight loss numbers that don't drive you nuts, but 2 lbs a month at your weight I think is pretty good. But that's just me :-). Good luck and have fun!!!
  • RenshiG
    RenshiG Posts: 71 Member
    Goooood morning....

    Ok so WEEEIIIIRD!

    The last two days I have been following some of the advice that came here through this post. Mostly logging lower burn rate for exercise... which really was just one day, and consuming more around 1600 than 1800kcal.

    Only other change I can think of: Instead of waiting until 9-9:30 am to eat my 2 egg breakfast, I am now having a protein shake with a banana around 7:30ish then the eggs around 10:30.

    I have been annoyingly hungry these last two days though right around 5pm and I am not happy about it for the simple reason that I do not think it will be sustainable (I can't handle being hungry... grrrr... esp being borderline hypoglycemic.... my husband doesn't appreciate it if I don't eat... let's just say it that way) nor healthy in the long run (and it was hunger, not just craving. 100% certain on that).

    Today I was 164.8. When I first posted this..... 168.8!

    While I was delighted (naturally!) I was also kind of shocked and am trying to wrap my brain around this sudden drop... after having not been able to budge away much from 168ish range. I haven't see a 164 on the scale in many many months.

    So much for "predictable weightloss" JaneiR36! LOL

    Any thoughts?

    Also can anyone explain how to actually use the HRM? Obviously it measures... your heart rate.... hmmm... but how does that translate into kcals? Energy expenditure?
  • wilsoje74
    wilsoje74 Posts: 1,720 Member
    You can probably eat a little more, since you are losing. However, try to weigh weekly or every other. It's too soon to really have much of a difference, and may just be normal fluctuations. I've never used a HRM, so I can't help there, I have really seen the need to spend the money. I really don't need to know my HR while working out.
  • RenshiG
    RenshiG Posts: 71 Member
    You can probably eat a little more, since you are losing. However, try to weigh weekly or every other. It's too soon to really have much of a difference, and may just be normal fluctuations. I've never used a HRM, so I can't help there, I have really seen the need to spend the money. I really don't need to know my HR while working out.

    Could be. Just sort of strange & sudden and not as usual.
    I do think I need to eat more though. I have a headache this am and feeling a bit dizzy.

    I never thought of using a HRM, but so many seem to swear by it. I never can get the machines to measure my HR while I work out (like on the elliptical) and it has always caused frustration. Doesn't mean its not helpful but I guess I always felt I didn't want to invest without really feeling or understanding the benefit.
  • wilsoje74
    wilsoje74 Posts: 1,720 Member
    Why do you need to know your HR? Or do you want it for cal burn?
  • RenshiG
    RenshiG Posts: 71 Member
    That is what I am wondering. I can see it to be useful if you have to track it due to health conditions or something, but it appears there is a general opinion knowing your heart rate or what heart rate you are working it can help you with guestimating your calories more accurately.

    One complicating factor I might have is that I do a lot of intervall stuff so my heart rate is generally not consistent throughout the exercise (at least not supposed to be :-))
  • RenshiG
    RenshiG Posts: 71 Member
    Totally confused:

    So 3 days ago I was at 168... which is where I had been lingering for months and months. The lowest I was over the last 5 or so months was 166.8.

    Suddenly... I post this threat.... and my weight drops about 2lbs a day....... couple days in a row.... I was delighted over the 164lbs I saw on the scale yesterday.....

    This am I was 162!!!!! what the heck? I figured esp since yesterday was my rest day (I still ate according to plan) I would be either staying around 164 or if it was a bit of a fluke hoping it wouldn't go higher than 165..... but 162? Seriously? And I checked.... I still have all my limbs etc......

    Can anyone explain that? Ohhhh and don't say its the magic of posting on MFP..... ROFL!
  • mmapags
    mmapags Posts: 8,934 Member
    That is what I am wondering. I can see it to be useful if you have to track it due to health conditions or something, but it appears there is a general opinion knowing your heart rate or what heart rate you are working it can help you with guestimating your calories more accurately.

    One complicating factor I might have is that I do a lot of intervall stuff so my heart rate is generally not consistent throughout the exercise (at least not supposed to be :-))

    A HRM will give you a more accurate estimate of calories burned if it is set up properly and is of adequate quality. Still an estimate but slightly more accurate, even with interval training. You're story does not surprise me. You measuring of calories and intake were likely not that accurate. Now, you are closer. Don't live and die by the scale daily. It will go up and down. As long as the overall trend over time is down, that's all that matters.
  • RenshiG
    RenshiG Posts: 71 Member
    A HRM will give you a more accurate estimate of calories burned if it is set up properly and is of adequate quality. Still an estimate but slightly more accurate, even with interval training. You're story does not surprise me. You measuring of calories and intake were likely not that accurate. Now, you are closer. Don't live and die by the scale daily. It will go up and down. As long as the overall trend over time is down, that's all that matters.

    Thank you for the input on the HRM. Do you think it is worth getting one? Do you use one? If so can you recommend one?

    My trend has def been sort of down over a looong time with a very very small slope.... until these last few days. I am just really curious what so suddenly happened to my body. I have made adjustments and I think I am doing a much better job now tracking my input. I do think I was over-estimating my output significantly. So I def feel the feedback on this post has helped tremendously. I am still just flabbergasted about HOW MUCH suddenly seems to go so fast..... Maybe it was just all "pent up" and waiting for a big drop...... so curious about how the body works. :-)
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    As lilawolf suggested you can go to ETP and get some advice from Sara and Sidesteel but honestly I think you were simply over-estimating your calorie burns and in turn eating too much.

    So my easy suggestion.....TDEE at lightly active -20% deficit and keep your activity level the same. Make sure you are weighing, measuring and logging everything that goes in your mouth and be honest with yourself. Monitor for about 4-6 weeks and tweak your results from there. If you are losing at a nice pace (1lb/week) then you are doing well. If it's more that that you can afford to either increase your calories marginally or cut back on some exercise. If it's not enough of a loss or you gain then you know that your intake is flawed.

    Good luck!
  • mmapags
    mmapags Posts: 8,934 Member
    A HRM will give you a more accurate estimate of calories burned if it is set up properly and is of adequate quality. Still an estimate but slightly more accurate, even with interval training. You're story does not surprise me. You measuring of calories and intake were likely not that accurate. Now, you are closer. Don't live and die by the scale daily. It will go up and down. As long as the overall trend over time is down, that's all that matters.

    Thank you for the input on the HRM. Do you think it is worth getting one? Do you use one? If so can you recommend one?

    My trend has def been sort of down over a looong time with a very very small slope.... until these last few days. I am just really curious what so suddenly happened to my body. I have made adjustments and I think I am doing a much better job now tracking my input. I do think I was over-estimating my output significantly. So I def feel the feedback on this post has helped tremendously. I am still just flabbergasted about HOW MUCH suddenly seems to go so fast..... Maybe it was just all "pent up" and waiting for a big drop...... so curious about how the body works. :-)

    I don't use one. It's a personal choice to use one or not. I think there can be too much emphasis on measuring burns from exercise. The method I use us to set my activity level at moderately active and not count burns from each exercise session. I set my calorie target level for each day at a 500 calorie deficit based on that and feel that the exercise is already factored in the activity level. I have had good results from this and don't have the mentality that I have to workout that day to have enough to eat. To my thinking, accuracy about the intake side of the equation is much more critical that trying to accurately measure burns. That is pretty much impossible HRM or no. All methods are an estimation at best. Remember the old adage that you can't exercise your way out of a bad diet.

    If you try this method, take your TDEE at maintenance minus 500. Try it for a month and measure results. Adjust up or down accordingly. Your body started to drop weight, mostly water weight, once you were truly in deficit. Bear in mind that weight loss is never linear.
  • JEKelly2013
    JEKelly2013 Posts: 1 Member
    If you want to make an effective difference, then you really need to separate cardio and strength, at least in the beginning. And, if you have a limit on time, spend your time doing the program according to bodyforlife. The simplicity of the body for life program and the dramatic difference that it creates is outstanding.
    Don't underestimate the method in bodyforlife... it is what gets you that extra burn... stick to the program, you will see the best results.

    Regarding dramatic weight loss (4 lbs in 2 days), be careful since a lot of weight loss (and gain) has to do with hydration, etc.
    You need to eat, and drink, often (always keep a powerbar nearby).

    measure your weight often, but only watch the averages, not the peaks and valleys.

    regarding HRM's, they help give you an idea of the intensity of the workouts, etc. And, since losing weight is basically an equation how much we eat versus how much we use, it will be the greatest benefit if you track things on that level. So, these devices are not necessary...
    But, any type of device that gives you feedback can help. Depends on how you use it.
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    Hahahah. Yea, so much for predictable weight loss. But predictable or unpredictable, we'll take it, right?? I could just imagine you "laughing all the way to the bank" with a huge bag with a big dollar sign on it. :happy:

    The HRM does attempt to calculate exercise based on heart rate and is best suited for steady state cardio (not strength training or walking leisurely, for example). It also gives me a crazy rush when I'm in the 180s or 190s because I know I'm really pushing myself , and that kind of feedback is instantly motivating and gratifying. I bought my Polar FT4 on Amazon for $60. It appears to be the most frequently recommended HRM on this site.
  • marianb2001
    marianb2001 Posts: 43 Member
    This last weekend I felt I did really well with the calories (around 1800), measuring everything etc, burned about 800-1000 kcal not eating them all back.... but was huuuungry. I also felt really sluggish by the end of it....

    You might want to take a look at how many calories you are eating back once you confirm your calories burned. Especially when you consider that your body is sluggish and hungry. Listen to your body.

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