When to change routine? Stand still problems.

Caper88
Caper88 Posts: 418 Member
edited February 22 in Fitness and Exercise
I've been stuck at a stand still the last few weeks. Normally I walk between 5-8km a day, i've been walking for 3months but only mix circuits for 2 weeks. I was wondering if my body was getting too use to the exercises which is causing me no longer to lose? My measurements are pretty much close to the same, only down parts of an inch, so I have a hard time believing that I might be loosing 1lb of fat and gaining 1lb of muscle at the same time. I don't log cals here but I do track.

So I have a few questions people might be able to help me with. I was just wondering what peoples opinion on mixed impact aerobics videos such as the biggest loser power walk vs just going for a mile walk. Does one burn more calories or build more endurance over the other? are they equal? Is basic walking something I should always do or should I change my cardio routine up? I thought about skipping my normal walk for a week (maybe longer?) and substitute it for the power walk dvd or should I do both? Most importantly how often do you guys change your routine? or do you only change it when you get board of doing the same thing? How fast do you gain muscle? Could I be gaining enough to throw the scale number off as a way to measure?

I should state that I have a lot of fat (especially belly fat) that I need to loose. I'm not really sure if I should concentrate on a cardio work out first or to build strength from the beginning. It has been suggested to me that I should substitute one of my meals for a protein shake in order to build muscle faster since I don't like to eat breakfast or big meals at lunch time. Yes I have been eating meals regularly and not skipping, I just don't like it lol. Is that a good idea? If yes what do you look for in a protein shake? I do want to build endurance in the long run not so much bruit strength if that makes sense.

Any oppions, suggestions, tips and help would be greatly appreciated because I am starting to get frustrated and wanting to quit.

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    weight loss comes from your calorie deficit...not necessarily your exercise. Walking will add to your deficit but if you are in a surplus the exercise wont make you lose weight.

    If you've been at a "standstill" for a couple weeks it's nothing to worry about really weight loss is not linear.

    You aren't gaining muscle tho walking really...

    The exercise you do should be about what you enjoy not what you "should do"...
    I haven't changed my exercise since January and before that Sept and all I did in January was add in some cardio/HIIT sessions to the weight lifting I have and continue to do. Even lifting weights I haven't gained muscle as I am eating in a deficit...to gain muscle in a deficit you have to new to weight lifting or obese...if neither of those apply then you have to eat at a caloric surplus.

    I would suggest starting some resistence training right now...it helps maintain muscle while you lose fat as long as you are getting in enough protien. Adding in protien wont build muscle you have to be doing a progressive load lifting program to do that along with what I mentioned above.

    You can go up to 4 weeks without losing weight...don't stress it...because then suddenly you could have what we call a woosh..where you lose 1-5lbs depending on what you are currently at.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    I've been stuck at a stand still the last few weeks. Normally I walk between 5-8km a day, i've been walking for 3months but only mix circuits for 2 weeks. I was wondering if my body was getting too use to the exercises which is causing me no longer to lose? My measurements are pretty much close to the same, only down parts of an inch, so I have a hard time believing that I might be loosing 1lb of fat and gaining 1lb of muscle at the same time. I don't log cals here but I do track.

    So I have a few questions people might be able to help me with. I was just wondering what peoples opinion on mixed impact aerobics videos such as the biggest loser power walk vs just going for a mile walk. Does one burn more calories or build more endurance over the other? are they equal? Is basic walking something I should always do or should I change my cardio routine up? I thought about skipping my normal walk for a week (maybe longer?) and substitute it for the power walk dvd or should I do both? Most importantly how often do you guys change your routine? or do you only change it when you get board of doing the same thing? How fast do you gain muscle? Could I be gaining enough to throw the scale number off as a way to measure?

    I should state that I have a lot of fat (especially belly fat) that I need to loose. I'm not really sure if I should concentrate on a cardio work out first or to build strength from the beginning. It has been suggested to me that I should substitute one of my meals for a protein shake in order to build muscle faster since I don't like to eat breakfast or big meals at lunch time. Yes I have been eating meals regularly and not skipping, I just don't like it lol. Is that a good idea? If yes what do you look for in a protein shake? I do want to build endurance in the long run not so much bruit strength if that makes sense.

    Any oppions, suggestions, tips and help would be greatly appreciated because I am starting to get frustrated and wanting to quit.

    well, quitting will certainly make your weight change, but probably not in the direction you'd like.

    keep at it. like stef said, it's about the calorie deficit, not the exercise you do. however, keep it moving. are you accurately logging everything you eat? the biggest issue people have is underestimating how much they eat, and over-estimating how much the exercise.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    Unless you have certain health issues, (celiac, PCOS, Diabetes, etc), the only thing you need for weight loss is a calorie deficit. The reason exercise works for weight loss is that it creates a greater calorie deficit.(all other health benefits aside).

    Having said that, I recommend you look 1st to your diet, specifically how many calories you are consuming. Make sure you're on track with that, because if you're not, nothing else is going to help.
  • xesixb
    xesixb Posts: 165 Member
    Have you considered decreasing your caloric intake? I can't see your diary but you seem to walk quite a lot (which is really good). If you have a lot of fat to lose, try to lower your carbs. It's mostly about what you eat.
  • Caper88
    Caper88 Posts: 418 Member
    Unless you have certain health issues, (celiac, PCOS, Diabetes, etc), the only thing you need for weight loss is a calorie deficit. The reason exercise works for weight loss is that it creates a greater calorie deficit.(all other health benefits aside).

    Having said that, I recommend you look 1st to your diet, specifically how many calories you are consuming. Make sure you're on track with that, because if you're not, nothing else is going to help.


    Jennifer I do have PCOS and I don't log my calories using this site because I found items to be listed wrong.
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