I think i peaked at weight loss and need some advice to continue losing weight.

Discussion in 'Health & Fitness' started by timokabo, May 30, 2008.

  1. timokabo

    timokabo Rookie

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    I started janauray 1st at 310 pounds and the last 3 weeks i have weighed in at 265 pounds. I know 45 pounds lost in 6 months is great but i'd realy like some advice on getting down to my goal witch is 210 pounds. I am able to lift 3 days a week and also am able to do strictly cardio another 2-3 days during the week. I am 20 years old and 5 ft 10 inches. I would say I have a decent amount of stamina since I can do hitts on eliptical at 160-180 strides per min for 30 mins and also can go on stair climber for 30 mins with no problem. Any advice would be greatly appreciated.

    Dominic (timokabo)
     
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  2. WildVolley

    WildVolley Legend

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    The exercise sounds great and is really good for you health, but you haven't said much about how you've changed your diet. I think that dietary changes are the most important aspect in losing weight.

    If you can keep reducing your portion sizes slightly and substitute vegetables and fruit for simple carbohydrates, you should be able to keep dropping weight while maintaining your health.

    Your body would like to maintain the weight, but if you cut back overall calories while still getting the nutrients you need for your health, you should continue to be successful.

    I think the weightlifting is great, as my observations support the claim that more muscular people burn more calories around the clock.
     
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  3. Punisha

    Punisha Professional

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    possibly try HIIT ? Look up some of anos posts on it, their great. Does the same thing as weightlifting, grows muscle and speeds up metabolism i think.
     
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  4. snoopy

    snoopy Professional

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    I agree with WildVolley, focus on eating right. Cut out those refined carbs. Only drink water. No soda or even fruit juices (they have too much sugar).

    As far as exercising goes, make sure you are changing things up. Vary your routine, don't let your body adapt. Do different exercises, do them on different days, lift heavier, and more intensely.

    Same goes for the cardio. Mix it up. You don't want to ruin your knees but maybe you can begin to try intense walking or some biking. You may even want to try some boxing or simply pounding the heavy bag.
     
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  5. timokabo

    timokabo Rookie

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    i have been working on my diet, i have not had fast food or pop in almost 6 months. I lift heavy usualy 1 or 2 times a week. my cardio ranges from hitts on bike or eliptical machince or else ill do 30 mins on stari stepper at med-high intensity.
     
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  6. cncretecwbo

    cncretecwbo Semi-Pro

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    play tennis too...

    actually 45 in 6 months is great, you probably lost very minimal muscle going at that rate instead of trying to do it faster.
     
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  7. timokabo

    timokabo Rookie

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    yeah my main focus is not to lose muscle thats why i incorperate 3 days of lifting each week. my goal is to get to 210
     
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  8. Munj

    Munj New User

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    I'm 6'-2" and I weighed 238 lbs in November of 2007. I currently weigh 205. Here's my plan to help lose another 15-20 lbs. It's a slow/steady process and it feels like it is something I can maintain for quite a while. It doesn't feel like a 'crash' diet. I created a bar-chart spreadsheet in Excel where it maps out losing 2 lbs/week which is only .286 lbs per day. So picture a spiky bar chart that grows progressively smaller as it reads from left to right until I reach my goal weight. Then every night just before bed along side my 'projected' weight I input my 'actual' weight for the day. So I see my actual side-by-side with my projected every day. The bar chart keeps me motivated to take a walk, jog, play an extra set of tennis, eat the healthy option, curb my portion, etc.

    If necessary reward yourself for meeting a goal. At X pounds you get to reward yourself with a month of tennis lessons...or something along those lines.

    It takes a bit of extra planning to modify my diet but I've arrived at several healthy options that take the place of the junk I used to eat. If you like pizza buy the whole wheat crust and load it with veggies or turkey pepperoni...just go light on the cheese. If you like olives they make a great "salty" snack and are loaded with nutrition. I have also added several salads, hummous, and fruit to my diet. Turkey chili is good. Turkey wraps with wheat pita bread is good. Air-popped popcorn with butter flavored spray is a good night-time fix as are blue torilla chips w/salsa in moderation. Cut up an apple and sautee it with cinammon and apple butter sauce. There are many good cereal options. Yogurt is good. I eat a lot of baked potatoes w/broccoli too. I have a whole menu of nutritious meals that I actually like that it's really not that difficult anymore. It just takes some planning. Think of your hunger as a scale from 1-7...you should eat small enough portions, often enough so that you hover between 3-5 on the scale at all times. You should never be REALLY hungry and you should never be stuffed.

    Another good idea is to wear a pedometer and tell yourself that you are not going to sleep until you have at least 10,000 steps in for the day. I think you'll find yourself doing some late night walks to meet your goal.

    Overall it takes some planning but there is no short-cutting the simple fact that to lose weight you need to burn more calories than you take in.
     
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  9. JRstriker12

    JRstriker12 Hall of Fame

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    From a work-out perspective, mix it up.

    Try new variations on exercises, change your set/rep pattern, reorder your program (if you do legs first - do legs last).

    Also vary the intensity and length of you cardio programs by increasing resitance or changing the length, number, or duration of the high intensity intervals.
     
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  10. superman1

    superman1 Legend

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    For a fat person, just cutting out soda and fast food will make them lose a lot of weight. Then they will plateau at a certain point.

    You have to work a lot more on your diet. It's more than just cutting out junk food. Really watch those calories and keep track of those macronutrient ratios. You can eat perfectly healthy and still not lose fat, and you can eat extremely healthy foods and actually gain fat.

    If you're lifting heavy 3 times a week and doing cardio, the problem clearly lies with your diet.

    Oh wait, you're not lifting 3 times a week. Well, that's one thing you need to do.
     
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  11. Keruchina

    Keruchina New User

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    In terms of diet, I agree with the other posters that I would focus on minimizing your refined sugar/carbohydrate consumption. Also, I would recommend having a vegetable as part of every meal in order to increase the sensation of fullness while consuming fewer calories.

    For your workout program, I would recommend incorporating some Fartleks or interval work into your cardio routine. Several studies indicate that interval work is effective in helping people overcome both weight loss and conditioning plateaus.
     
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  12. malakas

    malakas Banned

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    Weight loss = 30% exercise 70% Diet

    You can work your *** out,but if you don't regulate your food intake,you'll not lose much.You've already gone very far,with what you do and a plateau was inevitable.In fact most people plateau as soon as they lose 10-15% of starting weight.My advise: 1)Start Calorie-Counting -this way you will be able to eat what you want,healthily and still shed those pounds 2) Keep with the exercise with emphasis on the weight lifting. 3) Make this a new life-style instead of just a quick and temporar weight-loss fix.Make health your priority and let weight-loss be the by-product of your new life-style instead of the other way around.If it's not permanent and you cannot live with this for the rest of your life-chances are after a couple of years,you;ll regain all back and more.

    Now as far as ways to break a plateau:
    I have broken so far 2 plateaus.The most common strategies are try zig-zagging calories.One day eat at your maintenance level,next at some 100-200 above,and the third 300 below your regular calorie-intake.You still have to weight it out and be patient!Mix up your exercise-your foods.Remember our bodies get after a while adapted to our exercise and to our foods.Good luck!:)

    BTW,this is not a weight-loss forum,I would seek advice in more appropriate forums if I were you.Like this : http://caloriecount.about.com/
     
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  13. Stchamps

    Stchamps Banned

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    DO NOT lift heavy. Lifting heavy will cause you to gain muscle, which is not what you want to be doing at your size if you want to lose weight.
     
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  14. malakas

    malakas Banned

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    You're wrong!If you are in a calorie-deficit and unless you're a total beginner or a freak of nature no way you gain muscle!!Lifting heavy and less reps is the way to go to increase strength,and maintain muscle mass.PLUS,it requires less time in the gym.
     
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  15. albino smurf

    albino smurf Professional

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    Keep it up. The plateau info is true and frustrates a lot of people trying to lose weight. Stick with it.
     
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  16. BallzofSkill

    BallzofSkill Professional

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    are you tracking your calories diligently? not eating fast food and sugars isn't enough, you have to make sure that you're eating correct number of calories. when you hit a plateau, you cut out more.

    for example, if i want to lose weight i find out what the average number of calories i eat per day for one week. i take the average and subtract 500 calories, and that's how much i'll eat. when i no longer lose weight i subtract another 500 calories, and so on.

    you can't eat the same and lift the same and see continuous results. you have to keep subtracting calories when you hit a plateau.

    the key is to keep a journal and track your calories and subtracting everytime you hit a plateau.
     
    Last edited: Jun 16, 2008
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  17. BallzofSkill

    BallzofSkill Professional

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    you're very wrong on that. if you want to lose weight and get lean, eat clean and lift heavy. you'll lose weight and build muscle at the same time.
     
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  18. malakas

    malakas Banned

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    Agree to everything else you said but..further subtract??Where have you heard this?This is a sure way for starvation mode.In fact most times,ppl to get out of plateaus ADD calories definitely not further subtract!Please don't go over the 500 calorie deficit and definitely not less 1500 cals per day which is the least necessary!!
     
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  19. iradical18

    iradical18 Professional

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    Congratulations on your weight loss so far, at one point i was sitting at 330lbs and now I am down to 208 so I know how hard it is, keep up the great work. One thing that I always advise when at a plateau is to really take a close look at your diet. When I was stuck at my first plateau, I cut my carbs down to 100 grams or less a day for 2 weeks and the weight started coming off again. All it really comes down to is throwing something at your body that it hasn't seen before. I've kind of stalled at around 210-212 for the past month or so, until recently I decided I would finally start running outside and at the track instead of on a treadmill. I also did some stair running and sprints at my local community college football field, switched up my diet a little bit (starting eating a bit more) and bam, the weight is starting to come off again.
     
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  20. timokabo

    timokabo Rookie

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    thanks and congrats on your loss. my goal is to get down to 210-220. im going to sit down and anyalize my diet monday. im also getting my bike ready to begin cycling again by the end of the week.
     
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  21. Il Mostro

    Il Mostro Banned

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    Congratulations -- sounds like you are doing great. Many good suggestions have been made here, especially HITT and going heavy to work on muscle gain.

    The only thing I would suggest is not to limit yourself steady aerobic work. Whether on the bike, stepper or anything else, you should do the equivalent of sprints and intervals. Sprints on a repeated basis -- taking you all the way up to theoretic maximum heart rate for shorter periods of time to start (1 minute or less) then down to 65% 70%, recover and repeat several times. Intervals would take you up to 80-85% but continue for several minutes. Start out slow time-wise and build up gradually. Do not do these on back to bak days. A good schedule is "sprints" on Tuesday; "intervals" on Thursday. Do your usual aerobic routines the rest of the week and include "active rest" days and even total rest days if your body needs them. Don't forget that the recovery aspect of training is just as important as the stress is.

    On nutrition, stay with lean protein, good carbs (veggies, some whole grains) and avoid all "sugars". Become a label reader -- you'll be surprised at the "sugar" content of things that are seemingly not sweet at all. Look for a high ratio of fiber to total carbohydrate (no more than 5:1, lower when you can) and the least number a grams of sugar possible. Drink water or other non-caloric beverage only.

    I think this will help you past your plateau. Good luck and keep up the good work.
     
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