Slowed Weight Loss, Looking for New Routine Ideas
lnguyen578
Posts: 39
I've been stuck on a plateau for awhile and my weight loss has been really slow. I just got a bodybugg and it's been helping out a lot! I train 5-6 times per week and my usual routine is this:
Monday:
30 Min Cardio (Bike/Elliptical/Etc.)
30 Min Strength Training (Back/Biceps/Abs)
1 Hr Yoga
Tuesday:
1 Hr Body Pump
1 Hr Zumba or Cardio (Bike/Elliptical/Etc.)
1 Hr Yoga
Wednesday:
1 Hr Body Pump
1 Hr Spin Class
Thursday:
1 Hr Cardio (Bike/Elliptical/Etc.)
1 Hr Body Pump
Friday:
Rest
Saturday:
1 Hr Cardio (Bike/Elliptical/Etc.)
1 Hr Strength Training (Triceps/ Chest/ Abs)
Sunday:
1 Hr Cardio (Bike/Elliptical/Etc.)
1 Hr Strength Training (Legs/Abs)
I'm trying to gain lean muscle mass and lower body percent fat. My goal is 2 lbs per week but since how slow things has been I would be happy losing at least 1! I've lost 4 pounds since February which is really slow for me... I've never really had problems losing weight at a good steady pace, but these vanity pounds are the worse! I've been trying to switch up my routine by doing more running instead of cycling and my bodybugg told me that I burned a lot more than I did when I did a spin class. I've also been trying to lift heavier, train at higher intensities, and pump up my protein intake. I was looking at this: http://www.muscleandstrength.com/workouts/2-day-intense-workout.html but would like other suggestions!
Stats:
Height: 5'6
Weight: 143 lbs
Goal Weight: 130 lbs
Body Percent Fat: 25%
(My Food Diary is also open)
Daily Calorie Intake: 1500 (sometimes more if I burn too much)
Monday:
30 Min Cardio (Bike/Elliptical/Etc.)
30 Min Strength Training (Back/Biceps/Abs)
1 Hr Yoga
Tuesday:
1 Hr Body Pump
1 Hr Zumba or Cardio (Bike/Elliptical/Etc.)
1 Hr Yoga
Wednesday:
1 Hr Body Pump
1 Hr Spin Class
Thursday:
1 Hr Cardio (Bike/Elliptical/Etc.)
1 Hr Body Pump
Friday:
Rest
Saturday:
1 Hr Cardio (Bike/Elliptical/Etc.)
1 Hr Strength Training (Triceps/ Chest/ Abs)
Sunday:
1 Hr Cardio (Bike/Elliptical/Etc.)
1 Hr Strength Training (Legs/Abs)
I'm trying to gain lean muscle mass and lower body percent fat. My goal is 2 lbs per week but since how slow things has been I would be happy losing at least 1! I've lost 4 pounds since February which is really slow for me... I've never really had problems losing weight at a good steady pace, but these vanity pounds are the worse! I've been trying to switch up my routine by doing more running instead of cycling and my bodybugg told me that I burned a lot more than I did when I did a spin class. I've also been trying to lift heavier, train at higher intensities, and pump up my protein intake. I was looking at this: http://www.muscleandstrength.com/workouts/2-day-intense-workout.html but would like other suggestions!
Stats:
Height: 5'6
Weight: 143 lbs
Goal Weight: 130 lbs
Body Percent Fat: 25%
(My Food Diary is also open)
Daily Calorie Intake: 1500 (sometimes more if I burn too much)
0
Replies
-
first off. congrats on your 94 pound loss!!! that's AWESOME
to answer your question i'd suggest weights. heavy weights. check out programs like new rules of lifting for women, strong lifts 5x5, and starting strength.
there no need to do more cardio, in fact if you start lifting heavy you'll find that you'll be able to do much less but still get better results0 -
The reason you hit a wall is that you are starving yourself by doing entirely too much cardio. Your also losing lean muscle instead of gaining it. For the next 2 weeks, eat at maint., continue your lifting program and stop all your cardio. In 2 weeks, start doing cardio again but only 3 x per week and for and hour at a time.
Here is a program/split. To keep it simple try to do 8 reps for every set. If you can do 10 reps, raise the weight for the next set, if you can only do 7 reps or less ,lower the weight for your next set. Also try to limit your rest periods between sets to between 1 minute and 1 minute and 30 seconds.
Monday: Legs-
Squats x 3 sets. http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Lunges x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
Step ups x 3 sets. http://www.muscleandstrength.com/exercises/dumbbell-step-up.html
Calves-
Seated Calf Raises x 3 sets. http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
Tuesday: Back-
Pull Ups x 3 sets ( use a chair and push off it with one foot to assist you as much as needed to complete each rep.)
Dumbbell Rows x3 sets. http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
Bent Over Rows x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row
Biceps-
Curls x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
Concentration Curls x 3 sets. http://www.muscleandstrength.com/exercises/concentration-cur.html
Wednesday: Cardio, Abs.
Thursday: Chest-
Bench press x 3 sets. (use your bar)
Incline pushups x 3 sets ( use the bottom step of any set of stairs and do as many as possible for each set)
Dumbbell Flys x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes
Triceps-
Extensions x 3 sets. http://www.muscleandstrength.com/exercises/one-arm-seated-dumbbell-extension.html
Kickbacks x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback
Friday: Cardio, Abs
Saturday: Shoulders-
Shoulder Presses x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
Lateral Raises x 3 sets http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
Traps-
Shrugs or Seated Shrugs x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug
Lower Back / Glutes- ( Yes its a back exercise but you dont want to do deadlifts and squats on the same day)
Dead Lifts x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift
Sunday: Cardio0 -
There does not appear to be anything wrong with your routine. Maybe check your food diary again. One problem could be your sodium intake. Can't see your food diary so can say for sure. Your on the right track when it comes to mixing up your program. I suggest starting a new routine every 4 weeks. Suggestion: 30 DS, 30 Days Ripped, 30 Day Revolution, Men's Health and Fitness Programs, The AB Diet Guide. I have lost a total of 37 lbs since November 18th. Joined MFP on 1/27. The key to my success has been constant change of programs and reducing my calorie intake by 100 every time I hit a plateau. Hope this helps.0
-
bump, want to read later
) 0 -
I think my sodium intake has been really high lately so that might also have to do something with it... and really too much cardio? xD I'm going to try to incorporate more HIIT into my routine... I found this and it really sparked an interest in me:
http://www.bodybuilding.com/fun/train-like-a-man-look-like-a-goddess.html0 -
If she is only eating 1,500 calories and doing that much exercise she isnt eating enough and/or doing way too much cardio. After she subtracts calories burned, she is under 1,000 calories per day, my 8 year old daughter needs more than that.There does not appear to be anything wrong with your routine. Maybe check your food diary again. One problem could be your sodium intake. Can't see your food diary so can say for sure. Your on the right track when it comes to mixing up your program. I suggest starting a new routine every 4 weeks. Suggestion: 30 DS, 30 Days Ripped, 30 Day Revolution, Men's Health and Fitness Programs, The AB Diet Guide. I have lost a total of 37 lbs since November 18th. Joined MFP on 1/27. The key to my success has been constant change of programs and reducing my calorie intake by 100 every time I hit a plateau. Hope this helps.
The reason for her plateau is because her metabolism has slowed down due to not eating enough.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.7K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions