Hitting a plateau

[metrogirl]

This is the deal, my total weight loss is still only 12 lbs but I definitely see the changes in my clothes. I'm still eating healthy, avoiding junk food, gave up soda completely on Jan 31st. I limit my sodium and fat intake and eat more veggies, fruit, and whole grains now. I don't eat big meals but smaller meals more frequently.

 

I don't dread the gym, I actually look forward to going as much as I can. I do no less than 45 minutes of cardio each time I am there and sometimes more on a good day. I also like to work on the machines, usually focusing on my arms one day and my legs the next.

 

My question is this......Would doing nothing but cardio for the next few weeks help me to break out of this plateau I have hit?

[Binoo]

From what I've learned from my own workouts and speaking with personal trainers etc. it's all about experimenting. Some people may benefit from one work out and another person, not at all.

 

But I think it would be best to continue using the weight machines as much as possible as they will be your main source for building muscle. Without the muscle, you won't burn the calories as much or as fast. The more you work your muscles, the more calories you burn, even when you're completely sedentary.

[metrogirl]

From what I've learned from my own workouts and speaking with personal trainers etc. it's all about experimenting. Some people may benefit from one work out and another person, not at all.

 

But I think it would be best to continue using the weight machines as much as possible as they will be your main source for building muscle. Without the muscle, you won't burn the calories as much or as fast. The more you work your muscles, the more calories you burn, even when you're completely sedentary.

 

See, that is what I have known to be true as well and that is why I have continued with the machines. I just can't fathom why I just stopped dropping weight and I'm still working hard.

[sophie274]

As I told you, I watch the Biggest Loser (lol), and I've noticed that they seem to get the biggest weight loss numbers when they really switch it up for a week.

 

I would try to vary your work-out a bit - try a new cardio machine, go swimming, running (speed walking if necessary). Instead of doing 45 minutes of cardio at the same intensity, choose a hill or interval work-out so that you have intervals of very high intensity followed by intervals of lower intensity. You could also try doing a mixed cardio/strength work-out: something like power yoga or a fitness class combines both cardio (since there is no rest and your heart rate remains elevated the whole time) with strength training.

 

I would also try to take a closer look at what you are eating and make sure your caloric intake is lower that your caloric output. You may have to spend a week or so really looking at your portions and nutrition facts so you can make sure you aren't eating more than you thought you were.

 

Don't get discouraged. Weight loss seems to ebb and flow. I would say stick to a really healthy diet, make sure you're meeting your target number of calories, and switch up the work-out to surprise your body a bit. I'm sure the weight will keep dropping off.

[Binoo]

Ya, I'm in the same boat as you. But you may still be losing weight and just gaining muscle.

Do you have a program at your gym where you can be measured for body fat and muscle mass?

I just signed up for an appointment to do that and it was very beneficial. It's a lot more accurate than a regular scale. Maybe you just need to change your routine up a bit? Are there different machines you can try? Different weights? Also, have you tried increasing your elevation/resistance on your cardio machine?

[metrogirl]

I don't stick with just one cardio machine at one intensity. I play with the levels on the machines to varying degrees. I like a variety so I do mix it up. For example, yesterday I was on this eliptical machine, not the gliding one with the moving handles but another one where you can change the incline of the ramp and I had it so it lower slightly and the resistance was a bit harder then the ramp would incline and the resistance would change again. I was sweating bullets and I felt it in my ass and my legs!

 

It's funny, I was telling myself the other day, "ok we're going to completely change up the routine for a few days and shock the body into losing weight".....so I guess my body said "yeah sure"........LOL

 

To answer your question Binoo.....A few weeks ago, I walked into the gym and this young girl was in the front asking the members if they wanted to check their body fat and when she got to me, I looked at that pinchy squeezy thing and said "no, I have plenty of fat, thank you"...... Maybe I should just go ahead and do it. Yikes.

[Binoo]

I know it can be kind of embarrassing. But it will be beneficial. I had no idea how high my body fat percentage actually was until I had it measured. But it's really motivated me to watch my diet and exercise more. I'm even keeping a journal now which I normally would never be bothered to do.

It certainly sounds like you're working really hard but maybe someone can help you target specifically what would be best for your lifestyle and body in terms of exercise and diet.

I was able to get everything tested: fat, muscle, flexibility, lung capacity, blood pressure, strength etc.

It was very eye-opening and I understand my body a lot more now.

[metrogirl]

I know it can be kind of embarrassing. But it will be beneficial. I had no idea how high my body fat percentage actually was until I had it measured. But it's really motivated me to watch my diet and exercise more. I'm even keeping a journal now which I normally would never be bothered to do.

It certainly sounds like you're working really hard but maybe someone can help you target specifically what would be best for your lifestyle and body in terms of exercise and diet.

I was able to get everything tested: fat, muscle, flexibility, lung capacity, blood pressure, strength etc.

It was very eye-opening and I understand my body a lot more now.

 

Sounds like a very useful tool... I will check and see if my gym does those other things as well.

 

I am motivated and I am doing the best I can. This has been a total lifestyle change for me. I think my children are ready to lynch me because of all the healthy stuff in the house, they want to know when will junk food make an appearance in the kitchen again. LOL

 

I do want this, I need this. I need to be healthy for my children and my grandchildren. My bf was recently diagnosed with a host of serious medical issues and my new lifestyle has helped him lose weight and get on the right track to healthier living. I need to do this for myself and everyone I love. I'm not giving up.

[Binoo]

It's very difficult to completely change your lifestyle.

It sounds like you're doing really, really well.

[sidehop]

Ya Metro! Sounds like you're doing great (heck better than I am!). The way I see it, as long as you're sweating bullets each workout and pushing your limits, your body won't plateau. There's always something new to try.

[renaissancewoman101]

If your membership allows you one free session with a trainer, take it. He/she might be able to point out what you need to do to get out of the plateau.

[metrogirl]

If your membership allows you one free session with a trainer, take it. He/she might be able to point out what you need to do to get out of the plateau.

 

 

Yeah, I think I will take advantage of it. They are still offering one 30 minute session. If nothing else, I can pick his/her brain.

 

I did think about you yesterday Renny.....I forgot to mention in my post to you in your thread that there is also the stair master....No height restrictions there either.

[Theblueman123]

How much do you weigh?

[metrogirl]

How much do you weigh?

 

Do I really have to say? Yikes....

[greensleeves]

I don't know the answer to your cardio question, but I just want to congratulate you on what you've accomplished so far. It takes a lot of willpower. I think when you hit a plateau you just have to keep going and the weight will start to come off again. Try not to get discouraged and don't focus on the number on the scale; you're probably gaining muscle and losing fat. Pay attention to how you feel physically and how your clothes are fitting. Keep it up

[metrogirl]

I don't know the answer to your cardio question, but I just want to congratulate you on what you've accomplished so far. It takes a lot of willpower. I think when you hit a plateau you just have to keep going and the weight will start to come off again. Try not to get discouraged and don't focus on the number on the scale; you're probably gaining muscle and losing fat. Pay attention to how you feel physically and how your clothes are fitting. Keep it up

 

Thank you...

 

I do feel much better. definitely feel more energized and not so sluggish and I do notice the clothes fit looser. My skin is much clearer and mentally I feel more focused.

[metrogirl]

*update*

 

Just for kicks, I decided to weigh myself the other day and the scale showed me at 2 1/2lbs less! I'm hoping this is a good sign of things to come. I hadn't seen that scale move in over 2 weeks despite working my ass off in the gym.

 

Here's to hoping and praying that I am back on track.

[sophie274]

*update*

 

Just for kicks, I decided to weigh myself the other day and the scale showed me at 2 1/2lbs less! I'm hoping this is a good sign of things to come. I hadn't seen that scale move in over 2 weeks despite working my ass off in the gym.

 

Here's to hoping and praying that I am back on track.

 

Yay! You definitely still might have some off weeks, and some weeks where you mysteriously lose a ton of weight when you've done special, but if you still have a good amount of weight to lose and stick to your plan you can definitely expect to sustain a nice little pace of weight loss until you get close to your goal, probably between 1 and 3 pounds a week.

 

Congrats! Keep trucking!

[metrogirl]

Yay! You definitely still might have some off weeks, and some weeks where you mysteriously lose a ton of weight when you've done special, but if you still have a good amount of weight to lose and stick to your plan you can definitely expect to sustain a nice little pace of weight loss until you get close to your goal, probably between 1 and 3 pounds a week.

 

Congrats! Keep trucking!

 

Hi Sophie...

 

Yeah, I still have a good amount of weight to go..LOL

 

I wanted to take one of the cardio classes at the gym but looking at their almost non existent schedule, they don't have anything that will mix with my schedule so I may have to venture off to another location a couple times a week just to take advantage of the classes. I'm looking to try new things to keep the progress going.

[sophie274]

Hi Sophie...

 

Yeah, I still have a good amount of weight to go..LOL

 

I wanted to take one of the cardio classes at the gym but looking at their almost non existent schedule, they don't have anything that will mix with my schedule so I may have to venture off to another location a couple times a week just to take advantage of the classes. I'm looking to try new things to keep the progress going.

 

I know I've probably said this somewhere else, but I absolutely LOVE power yoga. It's definitely "different", but I find it really enjoyable, and it's a tough weight-training type of work-out, using your body weight. I know a lot of people who are overweight don't feel comfortable contorting themselves in front of a class, or just don't feel graceful enough, but in my class there are all types. I just really like the way the class is structured - warm-up, the really difficult part, and then gradually easier exercises to that you feel energized, not pooped, by the time the class ends, even though you may have felt like you were going to die half-way through! I've seen such an increase in strength and flexibility after 2 month of doing it, and I'm totally in love!

 

Just a thought ... maybe you can take a trial class if you have any inclination at all.

 

In general though, I'm a big fan of group classes, unless you feel self-conscious about your body, in which case it's just torture to go. I'm not so big on the self-motivation sometimes, so going to a class and having a teacher tell me what to do, and having the peer pressure of 15 other people doing it helps me get my bottom moving! I did zumba and liked it, but I felt a bit foolish doing some of the moves, since I can't exactly shake my hips like Shakira.

 

Also I think it's great that you're switching it up, but if you find something you really love, keep it! I've finally found something I love (this power yoga), and I actually look forward to the class, which is unheard of for me, so that's most of my exercise these days. I figure as long as it can keep me coming back, why torture myself with the gym instead of doing something I enjoy?

[Taikero]

I think it might be a good idea to try switching up how much cardio you do week to week.

 

Maybe one week try 15 minutes of very high intensity cardio and focus primarily on the machines and building your muscle (6-9 rep failure range). Then the next week do 60 minutes of lower intensity endurance cardio and still spend time on the machines but maybe focus more on using the machines to improve tone (9-12 rep failure range, or drop sets where you start at a weight you can do 12 reps or so, then go to failure, drop weight, go to failure again, drop weight, and go to failure one more time).

 

It might actually be best to do this for two weeks at a time. That way your body has time to either build muscle or cut fat, but doesn't get too comfortable with it. Be sure to increase your protein intake when you're working on building muscle and cut back on it a little bit when you're trying to cut fat.

 

Good luck!

[metrogirl]

I don't think it's so much being embarrased in a class where I would have to contort my body, it's more that I can't contort this body...yet. I'm hoping with some more weight loss, I will become a little more flexible. LOL

 

When I signed up at the gym, the trainer was telling me about the Zumba class, unfortunately none of the classes they offer coincide with my schedule. This particular Bally's that I go to doesn't offer much in the way of classes. I remember when I was going to another Bally's, it seemed they had classes all the time.