Fitness Instructor in need of diet tips! I work out a ton an

cbl40
cbl40 Posts: 281 Member
edited November 9 in Health and Weight Loss
Hi fellow fitness pal enthusiasts,

I need some help getting my butt in gear. I teach group fitness classes (Les Mills Body Combat and Body Flow) and lift heavy 2-3 times per week. I am at the gym about 6 days per week. I'm 5'3 and change and at the moment, around 124ish pounds. My body fat is about 23 or 24 percent based on the tool you put your thumbs on and hold your hands out (lol-forget the name). Oh, and I just turned 40! Before I was a fitness instructor, I lingered at 117ish pounds. I eat relatively healthy, no dairy (lactose intolerant), no pasta, very little bread. I thought I was gaining muscle (which I am in my legs and arms), but all my jeans are too tight. What am I doing wrong besides drinking more liquor now than I did back then?

Anyone else finding it difficult to work out so much and create a calorie deficit? Thanks for listening and keep up the great work!

Replies

  • adc45
    adc45 Posts: 14 Member
    I wish I could help! I"m in the same boat. I teach Body Pump 3x a week and add high cardio on two other days, walking on the others. Can't seem to shake any weight. I'm 5'5" and 139 lbs. right now, what gives! i'll check back to see what advice you get in hopes of it helping me!! lol :)
  • StephanieWhite17
    StephanieWhite17 Posts: 4
    Have you ever tried a nutritional cleanse? After I had my first daughter I was working out 6 days a week and was in the same boat as you. I wasn't gaining but only maintaining. I'm doing one right now and am dropping inches (I know I'm building lean muscle too). I also find my energy is way up! Just a thought, if you've tried everything.
  • cbl40
    cbl40 Posts: 281 Member
    Thanks, Ladies! We are in this together! Any info I find or any thing that works for me, I will share!
  • psuLemon
    psuLemon Posts: 38,430 MFP Moderator
    How many calories do you burn thorough out the day and how much do you eat?
  • cbl40
    cbl40 Posts: 281 Member
    I don't keep track of my calories, but I guess I should. I just bought a food scale and will start using it. I do believe it is my diet. This morning, I am working out for two hours, teaching BodyCombat and then BodyFlow. I'm guessing it is about 800 calories or more in total. My problem is that I get very hungry and want to make sure I have enough protein. I honestly don't think I eat enough and then I binge when I'm famished. I need a specific way to eat for someone as active as I am.
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    I don't keep track of my calories, but I guess I should. I just bought a food scale and will start using it. I do believe it is my diet. This morning, I am working out for two hours, teaching BodyCombat and then BodyFlow. I'm guessing it is about 800 calories or more in total. My problem is that I get very hungry and want to make sure I have enough protein. I honestly don't think I eat enough and then I binge when I'm famished. I need a specific way to eat for someone as active as I am.

    just curious...MFP is all about tracking calories, yet you dont? how come?

    what are the qualifications to be a fitness instructor where you work?
  • graysmom2005
    graysmom2005 Posts: 1,882 Member
    Oh my word. I can't believe someone else like me is posting. Hi! I teach spin, Combat, CXWORX, Pump, and a bootcamp class. 10 classes a week and I haven't lost any weight..just gained even...in the past two years. And that is WITH counting my calories. It's so beyond frustrating when you see people working out 3 times a week and weighing much less. Flow doesn't burn a ton..per my HRM....but Combat is brutal. I can burn up to 700. It's all about the diet and the calories I think. I'm really paying attention to protein, and I gained and I'm thinking it was too many carbs? I am right there with you. Friend me if you'd like!
  • hosegirl
    hosegirl Posts: 157
    If you are burning all the calories that you have been given and not restoring what you need would that be like putting you body in starvation mode and it is storing the calories(fat) for when you need it.
  • cbl40
    cbl40 Posts: 281 Member
    Dave, I'm relatively new to MFP and I don't currently measure my food. Nor do I use a heart rate monitor. That is what I meant. I've worked very hard to become a fitness instructor and am AFAA Group X certified and Les Mills BodyFlow and BodyCombat certified. I also have a Master's in Teaching. I'm a mom to two children and am super busy. Does that answer your question? :)
  • psuLemon
    psuLemon Posts: 38,430 MFP Moderator
    Based on this information, should are gonna need a ton of calories to lose weight. You haven't lost because you are probably not eating even close to enough healthy calories.


    Based on Katch McArdle, your BMR is 1285. You would be considered Athletic do to the teaching and tons of calories burnt.

    So 1285 * 1.9 = 2443 * .80 = 1954.


    I would put you at 2000 calories a day to start. I have a feeling it's more but it something you have to figure over time.


    I would eat at least 2000 calories for a month and see if you lose any weight or more importantly, if you pants fit better. Then if nothing has changed, increase it by 200 calorie intervals every 2 weeks until you notice change.

    Graysmom, the same will probably apply to you.
  • therealangd
    therealangd Posts: 1,861 Member
    My body fat is about 23 or 24 percent

    What kind of body fat percentage are you looking for? You are currently, perfectly normal.
  • relledge
    relledge Posts: 31
    I would say the problem is your body has become use to the type of work you do. It's like any physical job. Initally you lose weight from it but then after a while your body becomes use to it and no longer benefits from the weight loss aspect only from the cardiovascular aspect. If you can I would say switch up your routine, and it's all about calories in and calories out. Watch how much protein you are taking in. I would say don't consume more than 1.2g/kg of body weight. That's a moderate amount of protein. You also have to remember if you are weight training you may gain or stay the same vs lose because of the muscle growth. I hope this helps...
  • relledge
    relledge Posts: 31
    Also, I just want to say do not get on here to bash other people. That is not what this is about. It is about giving helpful advice and sharing your knowledge and what you have learned.
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    Dave, I'm relatively new to MFP and I don't currently measure my food. Nor do I use a heart rate monitor. That is what I meant. I've worked very hard to become a fitness instructor and am AFAA Group X certified and Les Mills BodyFlow and BodyCombat certified. I also have a Master's in Teaching. I'm a mom to two children and am super busy. Does that answer your question? :)

    wow...good.

    the reason I asked about counting calories is because before I started tracking I thought I was probably doing ok or close enough to what I was supposed to take then when I actual;ly did start I was totally amazed that I was eating so much! tracking really helps
  • cbl40
    cbl40 Posts: 281 Member
    Thank you all for your helpful tips! Dave, I agree completely. I really need to document everything I eat b/c a few handfuls of carbs does add up! We are all in this together, regardless if we have 5 lbs or more to lose. We all want to get healthier and stronger and be positive role models for our children. Lowering my body fat percentage is a personal goal, something new to work towards. :)

    Thanks again, everyone! If you are near a gym with Les Mills program, try taking a BodyCombat class. You can burn up to 700 plus calories in an hour and it is a ton of fun. I have both men and women who take the class! Give it a shot if you are looking for something new. :happy:
  • graysmom2005
    graysmom2005 Posts: 1,882 Member
    Thank you all for your helpful tips! Dave, I agree completely. I really need to document everything I eat b/c a few handfuls of carbs does add up! We are all in this together, regardless if we have 5 lbs or more to lose. We all want to get healthier and stronger and be positive role models for our children. Lowering my body fat percentage is a personal goal, something new to work towards. :)

    Thanks again, everyone! If you are near a gym with Les Mills program, try taking a BodyCombat class. You can burn up to 700 plus calories in an hour and it is a ton of fun. I have both men and women who take the class! Give it a shot if you are looking for something new. :happy:
    I just got trained on BC 50. It's amazing!
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