Hi everyone I have been going to the gym for about 4 months now I have lost 30 lbs so far. I have been stuck at the same weight now for 3 weeks now and I'm starting to get a little mad. I do the treadmill for about 45 minutes on interval training at a 2.4 speed then I do 15 minutes of weight training. I eat maybe 700-800 calories a day. I can't seem to make my self eat more than that. I'm 5'5 and 286lbs. Any help or advice would really be helpful thank you
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Help I'm stuck at the same weight!!!!!
- Thread starter Desi50133
- Start date
Hey,
with regards to nutrition if you don't eat the right nutrients for your body then no matter how hard you work in the gym your numbers with still be low losses so your nutrition needs to be at the top of its game then you can fully begin to achieve great things in the gym.
with regards to your workout since you started have you changed the way around you do your workout or the intensity or weight. also you will need to remember that as you start to loose the weight you can also gain some muscle and this will make it look like oyu haven't worked hard enough as muscle weights alot more than fat.
so try adding more intensity add little things to your workouts. most importantly have fun with exercise go out with your friends and/or family and run around play Frisbee or basket ball or what ever you find fun to do and your all moving together and you will find your whole transformation a whole lot easier.
Hope that helps you to reach your goal,
Grant
with regards to nutrition if you don't eat the right nutrients for your body then no matter how hard you work in the gym your numbers with still be low losses so your nutrition needs to be at the top of its game then you can fully begin to achieve great things in the gym.
with regards to your workout since you started have you changed the way around you do your workout or the intensity or weight. also you will need to remember that as you start to loose the weight you can also gain some muscle and this will make it look like oyu haven't worked hard enough as muscle weights alot more than fat.
so try adding more intensity add little things to your workouts. most importantly have fun with exercise go out with your friends and/or family and run around play Frisbee or basket ball or what ever you find fun to do and your all moving together and you will find your whole transformation a whole lot easier.
Hope that helps you to reach your goal,
Grant
Please rethink your diet as well. 700-800 calories is not enough for anyone, regardless of whether they're trying to lose weight or not. If you can't maintain a calorie deficit for the rest of your life, you'll gain weight back as soon as you revert. Besides, you can't exercise effectively without adequate amounts of food energy. (Hell, I probably burn 700 calories before lunch.)
Adult males require, for daily function and overall health, about 2000 calories per day. If you want to lose weight and keep it off, you need to be eating the right foods and balance it with the correct amount of physical activity.
Adult males require, for daily function and overall health, about 2000 calories per day. If you want to lose weight and keep it off, you need to be eating the right foods and balance it with the correct amount of physical activity.
I am not sure about what is not allowing you to shed some more weight, but i faced a similar situation a few months ago. I was stuck at 60kg, i was very thin before that and had around 52 kg weight, then i started eating healthy and got weight up to 60 kilos. But. that was all, i stuck their for about 6 months and never gained weight even a single kilo, but now recently last month i gained 2 more kilos and that made me quite satisfied. I think you should work on your diet, try eating lesser than the amount you were taking before started this weight loss program.
I can tell your first off that 700-800 calories a day is not a healthy method of attack here. You can actually slow your metabolism even more by doing that for too long, and on top of that you're creating the perfect environment for cortisol, which will eat muscle and build MORE fat. Another thing working against you is insulin resistance. Your body is becoming more and more resistant at that caloric deficit. You need to do as advised above and consume more (healthy) calories.
Something positive I can say here though is perhaps this "wall" you hit isn't as bad as you think. There is always the chance that you are trading fat mass with muscle mass, hence the standstill in weight.
Something positive I can say here though is perhaps this "wall" you hit isn't as bad as you think. There is always the chance that you are trading fat mass with muscle mass, hence the standstill in weight.
You need to switch from interval training 45 minutes to HIIT (High Intensity Interval Training) for approximately 15-20 minutes and then up your weight training. This will focus on preserving lean muscle (through HIIT) and adding muscle (through weight training). Muscle helps burn more calories and if you're not getting enough calories to fuel muscle growth, you're only hurting your results. It sound like your body is probably storing fat for fuel because you're not getting enough calories in your diet. Just make sure when you increase your calorie intake, you're doing so with clean whole foods.
A good article on HIIT and all the benefits received from it- including producing higher levels of growth hormone (which aids in fat loss) can be read here on HIIT Training
A good article on HIIT and all the benefits received from it- including producing higher levels of growth hormone (which aids in fat loss) can be read here on HIIT Training
First of all, don't panic! It happens to everyone who tried to lose weight.
Just keep eating high quality food, avoid poor food and give your body a rest. Losing weight is actually hard on your body. Take a break from extreme dieting for a week and get plenty of rest and only light exercise.
To lose one pound, a person must burn 3,500 calories more than are consumed (500 calories per day over the course of a week). For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.
So, please take up to 2000- 2500 calorie for per day.
Just keep eating high quality food, avoid poor food and give your body a rest. Losing weight is actually hard on your body. Take a break from extreme dieting for a week and get plenty of rest and only light exercise.
To lose one pound, a person must burn 3,500 calories more than are consumed (500 calories per day over the course of a week). For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.
So, please take up to 2000- 2500 calorie for per day.