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03-07-2005, 08:10 AM
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#1 (permalink)
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Hello
Just wondering if anyone had any insight as to why I am having such a hard time losing the last 5lbs. Over the past year, I have lost approx 10 lbs. I work out 6-7 days a week, alternating cardio (elliptical--burning approx 500 cal) with intense yoga (not sure of calorie burn). I also do bicep curls. I eat approx 1200 on average a day, which with how I work out I thought may be low, but I am not losing any more weight.
Am I working out too much, or eating too little?
I am 5'2" .. 32 year old female. I now weigh 108, looking to drop to 103. I have read stuff on maybe being burnt out, or being at a plateau, or maybe even starvation mode??
Any ideas ?
Thanks a bunch
DAK
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03-07-2005, 09:02 AM
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#2 (permalink)
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Take it from a 30 year old guy who understands allll about plateuing while working out. You're asking your body to lose weight while doing the same thing over and over again..especially at a low body weight. If you're trying to lose those last couple of pounds on a small frame, you're going to need to mix it up a bit and vary your type of workout (more muscle work than just bicep curls) and go heavier on your intensity for cardio. You'll find that the harder you push your body, the more your body will adjust and react..ie- burning more calories to counteract the intensity.
Try upping your calories to 1500, reduce the number of days you workout to 5, and increase intensity on the elliptical. When you up your calories, supplement more with protein.
What does your normal routine consist of ?
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03-07-2005, 10:02 AM
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#3 (permalink)
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Hi,
Thanks for such a quick resonse. Why the 1500 calories? Wouldnt that cause me to gain weight??
My routine is usually :
Monday, Wed, Fri, Sunday --elliptical for 50 minutes, bicep curls
Tues, Thu, Sat yoga (1hr 30 min) - power yoga.
Thanks again!!
Do you think I could be holding onto the weight by eating too little or working out too much??
I do the elliptical since I have trouble running (pulled hip flexor) so I need a low impact machine. My intensity is pretty high. My heart rate is on average 145-150 most of the time during cardio.
Thanks
dak
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03-07-2005, 12:04 PM
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#4 (permalink)
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Think of it this way, your metabolism is being powered by your caloric intake. If you are set into your standard work out, without a bunch of variance, then your body will just keep going at it's normal pace..without much change. So this is what you do and why you do it-
Increase your diet to 1500 calories..incorporate 1/2 more protein and 1/2 more carbs. You are doing this in order to power your body to get through your workouts. You may be overtraining (at least I know you are overtraining on the account of how many times a week you do bicep curls).
Do NOT look at caloric intake/diet like it's a weight loss/weight gain mechanism. Think of it as providing energy to your workouts. Your metabolism is a big spinning wheel. If you don't eat enough, all your cardio will be eating muscle and fat away. THAT is not healthy. I did that when I was younger. By incorporating more or a weight training regimine to your workout, or increasing and varying your intensity on cardio, the extra calories (remember...calories are a unit measure of energy..not fat, weight etc) will now kick in to provide more energy for recovery and for working out for your new game plan.
Mix it up a bit. Vary your intensity on the elliptical. Cranking away at your current heart rate is great, although now your body is at a stage where it needs to be shocked and then allow itself to adjust (hence burn more calories, fat, etc) to fit what you are doing. I would suggest doing "quick" intervals. 5 mins at 140 bpm, 2 minutes at 165 bpm, back down to 145 bmp for 5 mins, etc..
The bottom line is you are at a stage where you need to challenge yourself. Make your body adjust and react to new stimuli. This will take off the extra pounds you want to lose.
And don't be afraid to drink water like it was going out of style!
Power yoga is an incredible workout, I think it's awesome you are doing it. If you have access to a rowing machine, that may be another way to stimulate and adjust your body's metabolism as well.
If you need workout advice, feel free to ask. Do you go to the gym or stay at home?
David
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03-07-2005, 12:20 PM
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#5 (permalink)
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Well thank you once again !! Totally makes sense. I may be overtraining because even when I walk up the stairs, my legs burn like crazy. I'm also not as motivated to work out, and at times I feel completely exhausted.
Yeah, the power yoga totally used to kick my ass. It's in a heated room as well, so it takes alot out of you. Hearing what you had to say, I could totally just be at a plateau, and my body is so used to doing what I do (the yoga doesn't even make me sweat anymore) which many find odd since the temp can get up to 95-100*.
I also could need a break. I work out 7 days a week, and haven't taken a day off for as long as I can remember. I've just always been hesitant too, thinking that if I'm not burning something then the last few lbs will never come off. If i did take a break, how long do you think before my body and fitness goes the other way??
The water could be a problem as well, since I really don't like to drink it. I've had to start drinking the flavored water just to get it down.
Thanks again for the advice. I work out at a gym, and do the yoga in a studio.
Someone mentioned that I shouldn't eat lower then my basal metab. Do you know what that would be or how to cal'c it?
THX AGAIN !
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03-07-2005, 01:36 PM
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#6 (permalink)
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No problem on helping out (this is why I made this site), this allows me some 'rest time' from work 
From a website that I like to frequent..
"Resting metabolic rate is really what most lay people mean when they say basal metabolic rate, and I talk here only about resting metabolic rate (RMR). Basal metabolic rate is a precise calculation with a precise definition; RMR is close enough for practical purposes."
You can learn all about Basal Metabolism rate and Resting Metabolism Rate here (and even calculate it).
Basal and RMR reading/calculations
You need to get outside the mindset that taking a break is bad. You're probably just like me, if I miss a day I go nuts and think I'm doing more bad than good. This is NOT true..trust me.7 days a week is to much. You need your body to rest up and recuperate...hence your fatigue feeling. Just keep to eating 'clean' and you are good to go.
As for how long does it take you to lose your body shape if you stop? That depends. Your lung capacity diminishes over a period of time..it doesn't go away quickly. Muscle tone is affected by salty food, retention of water, and other factors. I wouldn't so much focus on time, but instead of how you live life.
If you eat clean foods (not a lot of salts, polysaturated fats or processed foods) and drink a ton of water to flush yourself) you are more than half way there. If you can't get in the habit of water, try crystal light and then ween yourself off that.
5 days is plenty, with maybe the 6th being a light cardio day.
If you go to a gym and have access to free weights, I'd HIGHLY suggest incorporating a lifting regimine to make your workouts more complete. I suggest that to everybody as well, no matter the body type.
Believe me, you'll get to where you want to be, it just may take you a bit longer..but you'll do it. I've had the good fortune of training several girls that were friends of mine of ALL different body types. Motivation comes from results and encouragement.. 
One of these days I'll get one of my before pics up here ( I used to weigh 295lbs (14 years old), my lowest was 170lbs (18 years old), and I'm currently at 228lbs-30 years old).
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03-07-2005, 03:23 PM
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#7 (permalink)
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Hello
I was actually going to ask you if you created this site !!! I had just come upon it today. It's great ! I'm always looking for a good health/diet site where you can get good advice.
My weight loss was actually by mistake. Last year when I tore my hip flexor from running too much, I couldnt do anything that was high impact, and found yoga. When I started I dropped weight fast, since it's a heat based and you're getting a total body work out. I then got totally hooked on eating healthy, and maintaining a healthy physique as well. Not many people believe me, but getting into the power yoga made me want to eat healthier, 'clean' foods, and I have ever since.
Congrats on YOUR weight loss. Wow ! What happened between 14-18. How did you loose all that weight? Was that when you were not eating enough? You seem to be at a good weight now. Is that where you want to be?
And yes, you're right. I do need to get over the 'taking a break' and eating more. I am very dedicated working out, and eating healthy. I feel so lazy just not doing any type of activity every day... Also, some days it's actually hard for me to eat 1200 calories since I'm such a small person and not too hungry throughout the day. I have found that several small meals of approx 300-400 cals works good though.
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03-07-2005, 04:13 PM
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#8 (permalink)
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Thanks for the compliments on the site, it was an idea that I put together a while ago after seeing some others out there. This site is a very non commercialized, non specific diet site...so we can discuss anything and everything pertaining to dieting.
I found that this kind of open forum allows people to share all kinds of encouragement and stories, and we could all benefit from each other's experiences.
Hip flexor? Damn, I've strained it but never tore it..back in high school I got to a point where I size 42 pants didn't fit me anymore..i was out of control weight wise. So I started eating less and walking/running. Did that for 6 months and lost a TON of weight. The hardships were unbelievable but you learn alot about yourself in the process..the things i learned at 15 I still apply today.
The problem is I lost the weight in a "bad" way. I lost a ton of muscle too. I spent the last 10 years or so putting muscle back on my frame (that's why when you're doing cardio, and not eating alot, your body starts to burn off healthy muscle first before it gets to the fat, hence the reason to eat enough to fuel your workouts).
Ideally, I'd like to be 235lbs with a 6 pack and a 34" waist, lol. Realistically, I'll probably drop down to 220lbs and hope to see a 6 pack one day. I'm very much into weightlifting and have recently gotten back into playing soccer again, so my diet is changing up from carb heavy to more of a protein base. I eat 6 times a day now.
I'll try to find a before pic, this is me at 215lbs-
But my past allows me to emphasize and know exactly what is going on with the person mentally who is overweight and has trouble keeping the course. I also know a thing about plateaus too, lol.That is the real hardship. Looking back, I would of loved a site like this to give me support.
See, you're on track with how many meals you need to eat to fuel the machine. Sleep plays into a good portion of this too, since our bodies go into a catabolic resting state (rebuilding broken down muscle tissues) when we sleep. Do you get good sleep?
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03-08-2005, 07:22 AM
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#9 (permalink)
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Wow !! LOL.. That's all I'll comment on the picture seeing as though I'm married.
Obviously you are on the right track and have gotten yourself into tip top shape.
I think you're right on with my whole diet/exercise routine. I was actually searching (before I found this site) for info on lactic acid buildup and depleted glycogen stores, since I had a feeling as to that may be what could be going on too (sometimes you can just feel in your body what could be going on.. I'm sure you know what I mean).. But, to answer your question, no.. I don't think I get enough sleep for how much I work out. I get approx 6-7, but know I need around 8 since I feel SO MUCH better when I do. It's just hard with my work schedule and all...
I totally congratulate you on your fitness level and weight loss !! That's awesome. I love to hear stories like that, especially with the rising obesity levels and lack of concer for what people but in their bodies, and the lack of exercise.
What do you do for work? Are you a full time trainer, or do you have another job as well?
Also, do you find it hard dealing with your friends/ family in regards to your diet? Alot of my friends, and mostly my family think I am way too strict in terms of my exercise and eating habits, especially when I'm constantly saying "no thank you" to things like pizza, cookies and brownies. It's hard as hell, but I know how much worse I feel when I eat that stuff (and not just how I feel physically, but I can actually feel what it does to my digestive system, as well as mood and energy).
Could you give me some examples of what your meals consist of? I eat baiscally the same thing every day, and would love some healthy varieties. I love all food, so I'm up for anything (healthy  )
Kelly
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03-09-2005, 10:46 AM
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#10 (permalink)
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Thank you on the compiment
Lactic acid build up is generally associated with the soreness one experiences when working out/running after you haven't done it in a while. (that's the OH GOD..I don't want to get out of bed in the morning..my muscles hurt feeling).
Yep, I do know what you mean. Take me for example: I've started playing soccer again, and my quads are killing me. There is NO reason why they should since I do leg exercises every week. But they do because the constant start/stop running/sprinting and angles at which I run are more varied and as intensive as my lifting. I'm forcing to use my muscles in a different way/angle than what they are used to. This is my shock process which I'm adjusting to right now and will force my body to get into "more" shape, so to speak.
6-7 hours is good, 8 is best, but it sounds like you are doing fine..unless it's the tossing and turning kind of sleep, and if it is then it's not very good sleep.
I'm actually not a trainer, I'm a lawyer by trade (taking a hiatus at the moment though). But I've been involved with weight loss, training people, and working out for the past 12 years or so. What I have is all practical knowledge. My former fiance and I did the body for life contest, where she placed 7th nationally in her division. She went from 181 lbs to 128lbs. I was very fortunate to see the transformation and support her in her efforts. She trained to become a personal trainer and whereas I made the choice that summer to study for the Bar and not the personal trainer program lol  .
Coupled with my weight loss early in my life and my constant diet/exercise regime along with having the opportunity to train people in the gym as something a friend would do (and see some awesome results), I've built a pretty good knowledge base. Another perk I have is that my former fiance was a "higher up" in the L.A Weightloss company for a time. To say I know the insides and out of that program is an understatement, lol.
Yea, food is a delicate issue since I come from a large family, but by now they know how I am. I do partake in the good stuff every once in a while, but I play it clean when possible. 'This' has become my lifestyle. I love food, but I love knowing how i can keep myself healthy. Dedication to oneself isn't a part time thing, it's fulltime. You just need to know how to keep that in check, and your family will come around.
(let me tell you what I used to eat when I didn't care. I used to sit down in front of the t.v with a spoon. On either side of me was a jar of Jiff and a jar of Fluffernutter  So good though )
Now I eat 5-6 times a day. Here's a typical day-
7am- 3 egg whites *(egg beaters works), o.j with some sprinkled moozarella on the eggs (can always add one whole egg for added consistency)
10 am- Turkey sandwich, low sodium, and an apple
1 pm- Either a turkey sandwich, tuna sandwich, or chicken sandwich
4pm - Same as 1pm..mixed up of course
7pm- Rice, Pasta, Chicken Breast, Steak ,Fish, potato, greens, salad with chicken, fajitas, etc..mix it up, see what combo works for you. I try to break it down between more protein, less carbs, and good fats.
I go through about 3 liters of water a day. It's almost a gallon.
I've seen that women enjoy cottage cheese and yogurt (although yogurt is of course good for women in other ways as well). I do suggest adding as many fruits and veg's to your food intake as well. Less processed foods and more simple sugars from fruit is a great trade off.
Constant water in take helps the body think it's more satiated than it really is.
Also, do yourself a favor and turn on the foodnetwork on foodtv, and watch carb commando. It's not so much about less carbs, but about making healthier versions of good food. If you look at the foodnetwork tv website, you can see the recipes each tv show makes and then choose from there. I'll post some of my favorites up soon.
Quote:
Originally posted by dakkad@Mar 8 2005, 12:22 PM
Wow !! LOL.. That's all I'll comment on the picture seeing as though I'm married.
Obviously you are on the right track and have gotten yourself into tip top shape.
I think you're right on with my whole diet/exercise routine. I was actually searching (before I found this site) for info on lactic acid buildup and depleted glycogen stores, since I had a feeling as to that may be what could be going on too (sometimes you can just feel in your body what could be going on.. I'm sure you know what I mean).. But, to answer your question, no.. I don't think I get enough sleep for how much I work out. I get approx 6-7, but know I need around 8 since I feel SO MUCH better when I do. It's just hard with my work schedule and all...
I totally congratulate you on your fitness level and weight loss !! That's awesome. I love to hear stories like that, especially with the rising obesity levels and lack of concer for what people but in their bodies, and the lack of exercise.
What do you do for work? Are you a full time trainer, or do you have another job as well?
Also, do you find it hard dealing with your friends/ family in regards to your diet? Alot of my friends, and mostly my family think I am way too strict in terms of my exercise and eating habits, especially when I'm constantly saying "no thank you" to things like pizza, cookies and brownies. It's hard as hell, but I know how much worse I feel when I eat that stuff (and not just how I feel physically, but I can actually feel what it does to my digestive system, as well as mood and energy).
Could you give me some examples of what your meals consist of? I eat baiscally the same thing every day, and would love some healthy varieties. I love all food, so I'm up for anything (healthy )
Kelly
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