Am I on the right track with my workouts?

Leimaro
Leimaro Posts: 148 Member
in Fitness and Exercise
I just want to make sure that I am doing this right. I recently made some changes to my workouts and now my eating habits. The past three weeks I have been hovering over 240-241 and can't shake it. The good thing is that I am getting smaller and toned up. My belly is taking longer than the rest of me, but that's because I have an apple shape. I'm currently 5'10 240lbs and want to lose 84lbs to get to 155 which is middle road for my height. I'm in my 40s, too.

I started exercising last year, but didn't take it seriously until May. I started out with light strength training (20-30 mins. 3xs a week 12reps in 3 sets) mostly upper body and ellipitcal machines and zumba for cardio 2xs a week. I was weighing about 260 lbs. then. Now, I zumba (1hr) and stair-ellipitcal (30mins) 5xs a week. I just added steps conditioning (1hr.) this week for 2-3xs weekly. I also added strenght training for lower body two weeks ago for the same amount of times a week. My average workout minutes 120 5xs a week. I'm also starting to concentrate on my belly with crunches. By the way, How do I stop from getting ab cramps?

Yesterday, I reviewed my food diaries and saw that I was eating the more carbs and the wrong kind (I knew that without looking). And, I wasn't eating enough protien and veggies. So, correcting that became my challenge for this month. Ichanged my percentages to 55% carbs- 25% fat - 25% protein. I drink 64 ozs. water and 20-40zs. green tea daily. I was eating 1200-1300 calories losing weight but with more exercising I was not feeling good. I increased to 1500-1700 but no loss. Nada! Yesterday, ate about 2000 cals with more protein and felt like I was going to pop! But, I did 140 minutes of workout. I exercise mostly at night. Oh, I already know that If I eat back all my calories on a regular basis I will gain weight. Maintenace cals for me are between 2450-2770.

My questions are: Am I focusing on the right things for where I am at with my weight? I can't get out of the 240s. Even when I go under, I pop back up. Am I missing something? I am trying to create a balance. What can I do to get out of this month(s) long rut of staying in the 240s? Should I level off my routines now or add more? It seems I am building more muscle at a faster rate than losing pounds. But, I don't want to be a size 10, 240 pounder. :laugh: Seriously, This is the most frustrating thing for me and frankly I am tired of it!

My goal is to lose fat and not muscle. I want to be toned not muscular. I want to become a Zumba instructor so need to build up stamina, hence the heavy aerobics.

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    The past three weeks I have been hovering over 240-241 and can't shake it. The good thing is that I am getting smaller and toned up.

    When we increase exercise, the body holds on to extra fluid for a while. This is why scale weight is misleading. I would measure progress with other methods too, like a body fat meter and/or tape measure. Since you're getting smaller, you're probably losing body fat..
    I'm also starting to concentrate on my belly with crunches. By the way, How do I stop from getting ab cramps?

    Simple - stop doing crunches. They are pointless, since they don't target ab fat. For an explanation, google "spot reduction myth".
    Your legs burn the most calories, since they're the largest muscle group. So i would follow a full-body strength training routine, don't just work your upper body.

    You seem to be doing the right things with your diet.
  • Leimaro
    Leimaro Posts: 148 Member
    Thanks!
    Your right about the lower body workout. I was dissapointed with my arms so only concentrated on upper. Now I'm disapointed with my legs. That's why I am adding lower body.
    Otherwise, I'll give myself a couple of weeks before thinking about adjusting my workouts.
    Appreciate your response!
  • helpfit101
    helpfit101 Posts: 347 Member
    Ok I didn't read everything you said.

    But I did read this:
    Maintenace cals for me are between 2450-2770.

    So eat at around 2000 calories. Eat all your exercise calories back. Maybe you'll gain weight first few weeks. Then you'll start to lose weight. If you don't then your maintenance is not what you said it is. That's fact. It's science. It's proven practice. You're not unique or different it goes for you too.

    And you definitely don't need to torture yourself with two hours of cardio 5x/week. Do 40 minutes of medium/intense cardio 3 times per week that's enough.

    Ya forget the crunches. Do planks. Not because they'll give you abs but because they're good for your overall core strength.
  • Stage14
    Stage14 Posts: 1,046 Member
    That sounds like a TON of exercise! You can't out cardio a bad diet so unless you do that much because you love it and it makes you happ, you could definitely cut back. Also, you'll likely see more progress and results from your strength training if you ditch the isolation for compound full body moves. You can add the "accessory" stuff back in later if you want.

    Like someone else said, when you start a new workout routine, your body will hold onto water weight for a little bit, so that may be some of it. Are you weighing and measuring all of your food? If so, and you are in fact eating at a deficit, I'd just wait a bit and see if you start getting results. If not, then you can adjust your calorie intake some, maybe upping your protein and lowering your carbs some.
  • DriRose
    DriRose Posts: 28 Member
    That sounds like a TON of exercise! You can't out cardio a bad diet so unless you do that much because you love it and it makes you happ, you could definitely cut back. Also, you'll likely see more progress and results from your strength training if you ditch the isolation for compound full body moves. You can add the "accessory" stuff back in later if you want.

    Like someone else said, when you start a new workout routine, your body will hold onto water weight for a little bit, so that may be some of it. Are you weighing and measuring all of your food? If so, and you are in fact eating at a deficit, I'd just wait a bit and see if you start getting results. If not, then you can adjust your calorie intake some, maybe upping your protein and lowering your carbs some.

    Food and calories are one of the biggest reasons concerning the stop of weight loss. Make sure your eating at the correct deficit for your CURRENT weight and avoid foods high in carbs - as you mentioned - and fat. ZERO processed and fast foods.

    I actually would not recommend eating back the calories you've burned, at least in the first few months, because for me it just counteracted everything and I did not lose an inch. Turns out what I was eating back ended up being above what I needed to maintain -.-

    Don't trust everything MFP recommends as absolute, I guess a good place to get advice from would be your doctor as well if you are still unsure.

    Being a zumba instructor sounds awesome! Good luck with your goal, I'm sure you'll achieve it :)
  • Leimaro
    Leimaro Posts: 148 Member
    Thanks everyone for the good advice!

    Can't give up Zumba for reasons already expressed and I love it, but I will cut back on the steps. Probably just subitute a zumba class.

    Stage14 or anyone else, please explain what you mean by compound full body moves. Thanks.

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