Hi everyone!

M

maddys12

New member
Hi, my name is Maddy, and I am new to these forums, although I've been in the process of altered diet/lifestyle for about 5 months already. Just thought I'd introduce myself and come clean for the first time (to anybody) about my stats.
Height: 5'6
Starting Weight: 195 lbs
Current Weight: 168 lbs
Goal Weight: 130 lbs

I started out my weight loss process by simply making extremely minor dietary changes and doing some very low-key cardio on the wiifit, choosing to take stairs instead of elevators, etc. Then, after hitting a low of 162 lbs, I plateaued and currently actually swing between 170 and 165. So I joined a gym, which I try to hit at least 5 days a week, doing a mostly-cardio routine with a little bit of strength training added in.

I also significantly changed my diet, which is now high-protein (this is very difficult, being a vegetarian), low-carb (with very limited white bread), and low-fat. I am not counting calories. The last time I did I ended up with pretty severely disordered eating.

I've been in this routine for close to a month, and still no change on the scale! It's immensely frustrating, and although I realize there are many possible reasons for this (ie. muscle weight has increased), it's still very discouraging. So I've decided to put away the scale for a month, and just keep on with my routine and see what happens. As I've mentioned, I have a history of disordered eating and I think if I keep going with this scale mentality I might just end up in the hospital, which is obviously not what I want.

This is a very difficult time for me in my weight loss journey, and I could really use some extra motivation.
 
Hey Maddy! :waving:

Isn't the wii great?! I bought it for my kids and I think its fantastic.

The scale definitely is not an appropriate means of measuring body composition changes. The scale adds it all up for us - skin, blood, water weight, muscle, fat, hair etc. So you made a good choice is putting it away. I have some clients who are obsessed with numbers and I find that focusing too much on scale weight pulls us farther away from the journey. We become what I call paralyzed by the process.

What you can do to measure and track your changes is measurements. And even still it should only be done weekly. Measure your chest, natural waist, belly button, hips and thighs.

I was an (organic) vegan for 8 years and a vegetarian for 3 years following. It can definitely be a very difficult process to do when you're opting to eat a high protein diet but knowledge is definitely power in this situation. So arm yourself with it and I'm sure you will do just fine. And by high protein and you're also doing low carb .. or moderate carb intake? I'd suggest the latter.

Suggestions with your workout routine would be to drop the extensive cardiovascular workouts and put more of your focus on strength training and metabolic conditioning. We've all been conditioned to believe that cardio is most effective for fat loss .. and it's not. And in fact, performing too much cardiovascular exercise can stall your results all together. It's all about creating balance. 3 times per week of weight training and 2 days of cardio and you should start to see some changes.

What is your current routine for weight training? And for cardio?
 
Thanks for your support and advice!

Yes, I'm keeping my diet moderate (whole grain) carb, not very low carb. I don't think I could live without at least a little bit of toast or pasta in my life!
For my current cardio routine, I start out doing an alternated run/fast walk on the treadmill (I'm doing the couch to 5k program, week 3) for 30 minutes, followed by elliptical or stationary bike for 25. A few days a week I do 15 minutes on the rowing machine just to add some variety.

As far as weight training goes, I've been using various weight machines at the gym, generally 3 or 4 sets of 15-20 reps on each machine, increasing the resistance for each progressive set. That's as far as I've been willing to step into the world of weights so far, it is a little intimidating when you're surrounded by big strong men pumping iron lol. Of course, my limited knowledge is what's really holding me back here, and as soon as I return from vacation I'd like to read up on weight training, and go to the gym sometime when it's fairly empty so I can really have a good experiment with various types of weights. I'd really like to gain some upper body and core strength; I've had very strong legs for all my life but was always a weakling from the waist up.

Thanks again for giving your feedback and support. Much appreciated !
 
maddys12 said:
As far as weight training goes, I've been using various weight machines at the gym, generally 3 or 4 sets of 15-20 reps on each machine, increasing the resistance for each progressive set. That's as far as I've been willing to step into the world of weights so far, it is a little intimidating when you're surrounded by big strong men pumping iron lol. Of course, my limited knowledge is what's really holding me back here, and as soon as I return from vacation I'd like to read up on weight training, and go to the gym sometime when it's fairly empty so I can really have a good experiment with various types of weights. I'd really like to gain some upper body and core strength; I've had very strong legs for all my life but was always a weakling from the waist up.

Thanks again for giving your feedback and support. Much appreciated !
Click to expand...

I totally get that the gym environment can be intimidating.

The machines are great to help you get an understanding behind the biomechanics of movement in strength training but in order to see progressive change you will have to move on to more progressive equipment. However, there is a higher risk involved obviously so you do want to make sure that you understand the form and technique before you get aggressive with such equipment. There are a lot of exercises that you can incorporate that require your own bodyweight as well.

There really is no need for you to be doing an hour of cardio more than 2 times per week - unless you're looking specifically at performing endurance training (marathons and such). In terms of workouts you want to adhere to the rule of quality over quantity.

If fat loss is your primary goal in the gym, look at incorporating 2 HITT sessions per week (which should last no longer than 15 mins) coupled with 1 long duration steady state session and 2 weight training plus 1 metabolic conditioning circuit. If you have any questions about anything of that nature, please don't hesitate to ask :)
 
Last edited:
You must log in or register to reply here.
Back
Top