Help Me Break This Plateau!!!

chelsifina
chelsifina Posts: 346 Member
edited October 3 in Health and Weight Loss
Alright Awesome MFP People - I need some new ideas!!! '
I have been at about the same weight for about a year now, which is 155 for a 5'8" frame. I am in a healthy BMI range, but right at the edge of it. My body fat percentage is 27%. I look alright but, at 35, I am concerned that my numbers are nearing unhealthy ranges. I have a long history of obesity and diabetes in my family. My main concern is not dress size or weight, but body fat percentage, which is the one thing I can't seem to reduce!! The times I have lost weight, I can get down to 135, but I still have roughly the same body fat percentage. I was working out early in the year (I trail run and do pilates on the reformer) and got an injury and had to slow down. Then I went to India for a bit, then had to spend a month studying at all hours for a licensing exam. Then I had some mysterious illness that sapped me of all energy, which ended up seeming to adrenal fatiigue. I've been treating myself for that for about 2.5 months now during which time I have been consistent on staying within my calorie goals and working out. I run for 20 -40 min five times a week, Zumba once a week, and pilates twice a week. And I only gain weight, maybe a half a pound every couple of weeks. I am so frustrated. Help!!!!

Replies

  • Srbrosseau
    Srbrosseau Posts: 58 Member
    I run about 75-80 miles a week, but it's REALLY important to vary the schedule from time to time. Adding weight training will definitely help you burn more. It costs the body calories to rebuild muscle whereas once you're done with cardio, the calorie burning stops too. Hope this helps, if you have any questions, please don't hesitate to ask!
  • sjcply
    sjcply Posts: 817 Member
    I am 5'8 also, and always get stuck at 155!!!!:grumble: Weird, huh! But I finally broke through it, down to 152 and still going! What I did was increase my protein and lower my carbs. I amped up my workouts......I run 4 days a week, and do strength trainging 2 days a week. My original goal is 150, but I am thinking 147 now!

    Good Luck to you!!
  • chelsifina
    chelsifina Posts: 346 Member
    I think I may need to amp it all up maybe.... add in strength training (which I hate!!) and also run longer distances. I'm worried about overdoing it, but I've got to do something!!! The more protein idea is good advice as well... thanks y'all!
  • AggieCass09
    AggieCass09 Posts: 1,867 Member
    staring to lift weights will help you drop the body fat percentage for sure. Running and cardio is great, but lifting weights is the key to breaking plateaus. I use the new rules of lifting for women program and have been losing about 1% BF each month.
  • chelsifina
    chelsifina Posts: 346 Member
    Really Aggie? That would be awesome. I'll check it out.
  • melsinct
    melsinct Posts: 3,512 Member
    staring to lift weights will help you drop the body fat percentage for sure. Running and cardio is great, but lifting weights is the key to breaking plateaus.

    Agreed!

    I am 5'7" and my weight has plateaued for a second time (UGH) at 147 pounds. I started doing pilates (mat) and was able to drop a pants size but still need to tone up and drop that last couple of pounds. Recently I have stepped up the strength training so my fingers are crossed this works. I know it's frustrating!
  • amys31
    amys31 Posts: 108 Member
    I used to have the "lifting weights" idea would make me look manly. When I finally got over that "lie"..I started really doing circuit training and pushing weights that are hard..that allow me to do 15 reps. Since then (3 years) Ive lost 30 lbs..and am really toned/strong...Im at a plateau myself, but weight training will help you...amps up lean muscle and calorie burn. Also just mix it up...add swimming/kickboxing/sprints etc...for a while, that helps too! Oh and ...I try to eat at least my goal weight which is 140 in lean protein.Good luck!:happy:
  • chelsifina
    chelsifina Posts: 346 Member
    Thanks all! Looks like some clear answers are really forming here. I really appreciate everyone's input :)
This discussion has been closed.

Categories