Hi I need feed back please anyone and everyone THanks

D

dab111

New member
The middle of march I weighed in at 269 decided to do something about it. I had a lot of body fat so I started walking 40 minutes and doing light weights 20 almost everyday( I was totally new at this) and only taking in 1500 clean calories a day. I did that routine for 6 weeks and found myself at 238 lbs I was feeling alot better and had more energy for sure. So I took a week off and then started more into the weight training side of things leaving the treadmill behind for the most part(maybe 4 miles a week now). Im eating 2000 calories a day now and lifting every 3rd day and after that day I try to golf or do chores like wash my car or clean house or something like that and the following day I have a dumbell work out that takes fifteen minutes along with core workouts mixed in there I havent lost a single pound in the past 2 weeks Im at 226. I was wondering if I could get some feed back on thoughts of things I should change or maybe Im just gaining muscle and losing the fat (Im with out a body fat gauge), but I can lift double the amount of weight I could in the begining I usually push myself to the limit everytime

I was wondering if my dumbell workout could actually be hurting my muscle gain progress also

My daily food intake is as follows:

Breakfast alternating days between 2 eggs with ham peppers onions in a whole wheat wrap and other days protien shakes with 1 cup of nonfat milk 26g whey protien and fruit and ice

I go to work

mid morning I have a fruit cup and a cup of nonfat milk sometimes a handful of almonds

lunch usually chicken breast and veggies or nonfat yogurt and 1/2 cup of granola, if no time for that I eat a half of a protien bar then in 2 hours I eat the other half

mid afternoon I have dinner always around a 4 oz portion of chicken breast or fish and 1 time a week I have steak and always has a piece of fruit and some kind of veggie

I work out or do my dumbell routine

after workout I have a shake with nonfat greek yogurt 40g whey and fruit If Ijust do the dyumbell routine then I only have 26g protien

and then final snack I have a few almonds maybe or a piece of fruit

any feedback would be appreciated thanks

I also feel I have lose skin that is weighing me down, will that go away? Again anyfeedback will be considered thanks
 
First off congrats on searching for answers rather than getting frustrated and quitting! I have been a personal trainer for over 10 years and hopefully can offer some help. To start off you were doing a lean down program with 1600 cal/day and losing weight. I am not sure why you switched to the weight training. Did you plateau or did someone advise you? With my clients, I alternate lean down with muscle gain programs. However, I do not switch them until they hit a plateau. If your goal is to lose more weight, I suggest going back to the 1600 cal lean down program. Keep the calories the same and change (aerobic) exercises as needed. Hand weights can be aerobic also as long as you do not rest between exercises. Also, do not increase your calories to 2000 if you are looking to lose weight. There is a time and a place for that but it wouldn't be for awhile. Please feel free to contact me if you need more advice.
 
Too add on to my last post:


Weight training is very important to long-term weight loss success. I am suggesting an emphasis on aerobic training to keep your weight loss going. Once you are close to your goal, then switch to heavier weight to boost your metabolism and solidify your weight loss.
 
thanks for the feedback! I did plateau at a little under 240 for 2 weeks but honestly I got bored with just doing cardio and figured I could burn as many calories lifting weights, what do you consider aerobic exercise? every third day my work out is 3 sets of atleast 10 - jumping squats, lunges ,half burpees, push ups, elbow to knee crunches, and good old fashioned situps, not always in that order.The day after that I do weights and then rest a day after. The routine I have for weights Usually Deadlifts,squats,b press, lat pulldowns, arm extensions, dumbell clean and press and rows,quads n calves, sit ups,crunches. I am afraid of not eating enough calories and losing muscle mass instead of fat is why I increased my calories Im hungry all the time it seems, Im not trying to be a body builder I just want to feel and look fit... Im a 32 yr old male btw
 
Aerobic exercise is anything where you do not have a rest period. If you have to completely rest for even one minute you are working to hard. For instance, 1 set of lunges followed by 1 min rest repeated 3 times is anaerobic. Try doing 1 set of lunges, into 1 set of push ups, into dumbell rows, into jumping jacks and start over. NO REST. This is how you do weights aerobically.


Next, the simple fact of the matter is you have to do cardio. If you are getting bored with cardio try disguising it as a two hour hike or bike ride. Set goals such as being able to run a 5K, eliptical one week, cycle class the next.


As far as not losing muscle, you are going to lose muscle with a weight loss program. The goal is to minimize muscle loss. This is why the aerobic weight training is important. It sends a message to your body that the muscles are still needed and it needs to break down stored body fat instead. Periodically, (approx every 4 weeks) take your calories back up to 2000 and lift weights to where you can only do 6-10 reps and have to rest 1-3 min between sets of the same exercise. Do this for 1 week then drop to 1600 cal and begin lean down again.
 
AAerobic exercise is when you get and keep your heart rate in the 60-80% range, you don't need traditional cardio exercise if your lifting with enough intensity.
 
What exactly do you mean by "intensity"? Doing 1 a rep max can be intense but I wouldn't count it as cardio.
 
Cyndi I wish I would have read your answers here earlier! (Didn't mean to hijack the thread but thanks :))
 
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