I think my excercise program isn't helping me lose weight

[DragonFly]

Hi, I recently got back to tennis after being sidelined for a while, and have been getting back to how I used to play. however, I had gained about 15 pounds that I want to lose. I've been playing 2-3 times a week for long periods of time, 3-4 hours of playing, maybe 1 hour of that is resting and stretching. the days when I don't go out, I do a total of 15 minutes of jumproping at 120 rpm. in between each minute of jumping, I stretch and drink water, and keep moving until the lactic acid decreases, which takes about 1-2 minutes.

with the recovery and the actual roping, my workout takes about 30-35 minutes


I have been keeping my portion sizes down. I've gained weight in two weeks. is there any other form of excercise I can do besides running? I run 5ks on the weekends, and can't o so any other day. The roads outside my home have stray dogs, and the tennis courts. I am a decent runner, I used to do cross country for school for a few years, and can still run about a 19 for my 5k's. I know its not as fast as I used to run, but its ok i guess.

so in short, are there any excercises or methods that a specific to weight loss, not muscle gain? I think my problem is that I'm gaining muscle, not losing weight.

 

[travlerajm]

so in short, are there any excercises or methods that a specific to weight loss, not muscle gain? I think my problem is that I'm gaining muscle, not losing weight.

Weight work (resistance work) is the most efficient way to lose weight. You won't bulk up considerably unless you use really heavy weights. So keep the weights on the light side, and find a routine that lets you work every major muscle group about 3 times a week.

I hate to break it to you, but if you are gaining weight, it's probably more fat than muscle mass. Each pound of added muscle tissue burns an extra 35 calories per day, so if you do gain substantial muscle mass, the fat will start to melt away naturally.

 

[mistapooh]

Find a highschool track around you. Those are fenced in and won't have dogs.

 

[DragonFly]

Find a highschool track around you. Those are fenced in and won't have dogs.

its cross country season tis year, as well as foot ball. I woud, but there is not way I'll be able to do so. I used to run track and crosscountry, and the team is constantly doing circuits, and they do it in groups. one half do speed workouts, the other disance and alternate. I've started to run in the areas near the tenniscourts where I'm at. I'm cutting down in my diet, and avoiding fried and processed foods. I'm adjusting well, mostly fresh fruits, roasted or rilled vegetables and meat.

 

[chess9]

I suspect you don't know HOW to select the right foods, HOW much to eat, and WHEN to eat.

American diets are in need of an attitude adjustment. Too much food, too much high glycemic food, too much crap food (sugar, TFAs, processed food), too few whole grains, vegetables and fruits.

You are what you eat. If you are fat, it reflects what and how much you eat.

GI loads of some common foods: http://www.raysahelian.com/glycemicindex.html

Dr. White, of Harvard, has a very good book on eating the glycemic index way, and a tireless self-promoter by the name of Pollard has numerous books out on the diet. Dr. Ray Sahelian is also very good.

Good luck changing your eating habits.

-Robert

 

[jackson vile]

Really the problem here is when the exercise is done and when you are eating.

First stop getting on the scale, that tells you nothing, look in the mirror. As you could gain muscle (which helps you burn more fat) and losing fat but still weigh more.

If you want to get a real leg up (pun intended lol) on fat loss position your running firt thing in the mornings or continueous running for 30-60min

After every work out you want to be eating protein and some simple carbs but no fat. If you eat any fat at this particular time it will go straight to being stored as fat.

Remeber more protein means more calories burned, but only use fast protein ie whey after work outs.

Try to keep fat away from simple carbs, but keep fat in your diet.

Never ever ever ever eat any carbs 2hrs before bed.

Finally a proper sleep pattern and going to bed early 10pm or earlier with the room being pitch black so you can't see your hand in from of your face will also help you lose fat, but at no point during the night can you be exposed to any kind of light.

What is your age?