help please?

[cke53]

i had my son 7 weeks ago and i weigh just under 210lbs at the moment i have been hitting the gym nearly 5 days a week but have had no success with weight loss yet wat so ever help please?


i am running out of ideas pretty quick i didnt expect to lose it all but even a few lbs per week would have been good

 

[Steve]

You only mention the gym and not your nutrition.

Why is that?

 

[cke53]

just gave up smoking too

been going back to the gym for about 4 weeks,but having said that i have just stopped smoking aswell so i suppose i should just be grateful that im not gaining weight at the moment and just staying the same weight really....
does anyone know weather weight training would help me lose weight or weather its going to hinder my weight loss any comments much appreciated.

loving my little boy though what a great feelin!

 

[Steve]

Again you don't mention your nutrition. I'm not sure you're understanding how integral a factor nutrition is in the context of fat loss.

You're also showing signs of solely being focused on weight opposed to health and body composition which has rather large drawbacks. Who cares what you weigh as long as you love how you feel and the reflection in the mirror.

Will weight training help you lose weight? That's impossible to answer. Also, a more appropriate question would be, "Will weight training help me lose fat and preserve muscle?"

No exercise will help you lose fat without accounting for nutrition. If you're eating maintenance or a surplus of calories, weight/fat will not be lost.

 

[cke53]

reply

i currently take no supplements,and i try to eat a well balanced diet,including lots of fruit,cerial twice aday for fibre and try to eat alot of white meat for protein. at the moment my bmi is currently measuring 44.4% which im aware is far from healthy and really thats what im hoping to change but im not sure of the best way forward.

im not sure weather weight training would be best to turn the fat into muscle or if that would even work?or weather i need to try losing weight and then weight train?as im aware that muscle burns fat im currently eating between 1300 and 1700 calaries aday, and go to the gym between 4 and 5 times a week for between an hr to 2 hrs.so any advice you could give me using this information would be great thanks

 

[Steve]

i currently take no supplements,and i try to eat a well balanced diet,including lots of fruit,cerial twice aday for fibre and try to eat alot of white meat for protein. at the moment my bmi is currently measuring 44.4% which im aware is far from healthy and really thats what im hoping to change but im not sure of the best way forward.

If you're losing weight eating the way you are, great. If you're not, you're eating too much. At which point you should consider signing up to and logging your intake and purchasing an affordable digital food scale.

im not sure weather weight training would be best to turn the fat into muscle

You don't turn fat into muscle.

or if that would even work?

Not in the sense of turning fat into muscle.

or weather i need to try losing weight and then weight train?

I'm a fan of including weight training in most any program but not b/c of some magical ability to turn fat into muscle.

You'll know my reasons after you read the above link I posted.

as im aware that muscle burns fat

Not as much as some would lead you to believe and ONLY if you're in a caloric deficit.

im currently eating between 1300 and 1700 calaries aday,

How are you tracking this?

What made you choose that intake?

 

[EatingNaturally]

I agree with Steve that something like fitday (I personally prefer nutridiary.com though ) will help you see where you going wrong in terms of diet - whether that is too many calories or too much fat. You also need to roughly work out how many calories you should be getting in order to make this work properly. Do you know how to work that out?

Try not to be too hard on yourself when it comes to exercise either and listen to your body when it is tired and needs rest. You have just had a baby and you need rest. Rest is JUST as important as exercise. When I had my son I did a lot of walking for the first few months. I put him in a sling as well.


Slow long cardio is very good for fat burning too as opposed to fast and short. I found in my marathon training last year that the weight flew off. I remember learning through my training program I had to do long slow runs for an hour plus. The logic was that slow and long gets your body into fat burning mode...which is important for marathon training!

To quote Rozalind Gruben:

“In order for your muscles to use stored fat to fuel muscular activities, oxygen must be present at the site of the muscle. Unlike glycogen, which is the form in which your body suspends sugars, fat cannot be broken down in the absence of oxygen, Therefore the more efficient your body becomes at taking in, transporting and delivering oxygen, the grater will be your ability to burn up any excess fat. Getting out of breath when you exercise is a sign that you are unable to provide your muscles with sufficient oxygen for them to work aerobically. When this occurs, your muscles will be relying on the breakdown of sugars (glycogen), and an organic compound called creatine phosphate, rather than using fat to supply their fuel needs. Exercising as intensely as you can, therefore, is not the best approach for fat burning. Adopting an intensity that you can sustain for an extended duration is far more effective. Walking briskly for an hour will result in far greater fat combustion than ten minutes of all-out effort".


I hope this helps.

Kelly

 

[Steve]

I agree with Steve that something like fitday (I personally prefer nutridiary.com though ) will help you see where you going wrong in terms of diet - whether that is too many calories or too much fat.

Can you explain the bolded part please?

Slow long cardio is very good for fat burning too as opposed to fast and short. I found in my marathon training last year that the weight flew off. I remember learning through my training program I had to do long slow runs for an hour plus. The logic was that slow and long gets your body into fat burning mode...which is important for marathon training!

For marathon training maybe. For fat loss, it's not critical at all. In fact, the long, slow stuff has been shown to negatively impact body composition while the high intensity stuff has shown the reverse.

Fuel substrate utilization during cardio matters little for fat loss and the fat burning mode is a silly concept. We burn mostly fat at rest, so why should we ever exercise?

The answer to this question is simply that net energetic balance is what dictates fat gain or lost.

 

[EatingNaturally]

I wasn't saying that it was critical but I was just stating what has worked for me, when once upon a time I had to shift my baby weight. Intense cardio didn't work, but the slow runs did. That is my experience. I also found it much more pleasant to go at a slower rate than to go full pelt (which I now only do in training). So the idea of doing slow cardio makes sense to me because it worked for me.



The reason I mentioned too much fat is because the Standard Western Diet contains too much fat - I wasn't suggesting that fat is the cause of weight gain or being overweight, but it is an area I feel is important for a healthy lifestyle. The more fat we eat the more we stray from our nutritional needs. High fat diets have been linked to numberous diseases, much of which is caused by the body's reduce ability to transport and deliver oxygen to cells.

Again my comments are on my own experiences and research. I understand if you have a differing position on this.

 

[Steve]

I wasn't saying that it was critical but I was just stating what has worked for me, when once upon a time I had to shift my baby weight. Intense cardio didn't work, but the slow runs did. That is my experience. I also found it much more pleasant to go at a slower rate than to go full pelt (which I now only do in training). So the idea of doing slow cardio makes sense to me because it worked for me.

I'm not sure how a particular stress on the body works for some but not others. Losing fat is a function of eating hypocalorically. If you were expending more energy during your slow bouts than your intense bouts with all other variables held constant, then the answer isn't one worked and the other didn't. The answer is one put you in a sufficient deficit and the other did not.

The reason I mentioned too much fat is because the Standard Western Diet contains too much fat - I wasn't suggesting that fat is the cause of weight gain or being overweight, but it is an area I feel is important for a healthy lifestyle. The more fat we eat the more we stray from our nutritional needs. High fat diets have been linked to numberous diseases, much of which is caused by the body's reduce ability to transport and deliver oxygen to cells.

I'd be interested in seeing the research you're looking at with regards to healthy, active populations.

 

[Steve]

It's been worse around here than usual with it.