not seeing enough results....need advice please

H

HollyDolly

New member
I have been doing intense circuit work outs, small cardio with a lot of core toning, 4-6 times a week for 1.5-2 hrs each time for nearly a month now but am not seeing the results i want. I am exhausted after each session and although i am toning up i am desperate to loose an extra 10 pounds in just under 6 weeks, as i am going on holiday (i have lost no weight in nearly 4weeks!!!).

please can anyone give me advice how to shift those lbs.

i have also lessoned my calorie intake and eat healthly, also using whey protien after gym sessions as not a huge meat eater and to help my muscle repair.

thank you x
 
You may be overtraining. Back off for a week and do minimal and then start up slow. See if that helps.
 
Holly I would suggest starting a diary in the diary section to log all of your food and exercise so we can get a better idea of where the problem might be.
 
Trusylver said:
Holly I would suggest starting a diary in the diary section to log all of your food and exercise so we can get a better idea of where the problem might be.
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I think that's a great idea... it's much easier to give tips if we know more about what's going on.
 
Originally Posted by HollyDolly

I have been doing intense circuit work outs, small cardio with a lot of core toning, 4-6 times a week for 1.5-2 hrs each time for nearly a month now but am not seeing the results i want. I am exhausted after each session and although i am toning up i am desperate to loose an extra 10 pounds in just under 6 weeks, as i am going on holiday (i have lost no weight in nearly 4weeks!!!).

please can anyone give me advice how to shift those lbs.

i have also lessoned my calorie intake and eat healthly, also using whey protien after gym sessions as not a huge meat eater and to help my muscle repair.

thank you x
Click to expand...



Hi Holly,

In addition to just taking a whey protein after a workout you also need carbohydrates. Carbohydrates and proteins are the main nutrients your body needs to refill muscle glycogen stores, repair damaged muscle protein, and keep your blood sugar levels from dropping. You need to eat foods with quick-digesting carbs and complete protein within 15 - 45 minutes after your workout. I like a whole foods blender diet made up of fruits, veggies, cinnamon, a greens powder, and Bioplex's Pure WPI whey protein as an evening meal 5 days a week. For lunch eat an apple and have a protein shake with a good organic yogurt, a good fiber ground flax seed and rice milk. For breakfast I eat a bowl of high protein and fiber Kashi cereal and add whey protein and fiber to it and wet it down with Rice milk. This will melt the fat off of you.
 
Holly,

Sounds like you have hit a plateau which is very normal! Most trainers will tell you that for your activity level you are doing you may actually need to increase your caloric intake. Go to http://www.teambeachbody.com/eat-smart/nutrition-tools to see what you need. Adding protein helps too...onne shake I like is called Shakeology by beachbody. Their recovery shakes are good as well. I love their products!!! I am a P90X graduate and swear by all their stuff!


Good luck and post if any of the recommendations people have said worked or if you found another way!


Thanks,

Katie
 
Maybe you are due for a workout change as well. How often do you switch up your gym routine? I've heard that you should change your workout routine every 4-6 weeks. Try a different method of exercise (i.e. more straight-set style instead of circuit and work less muscle groups per day), change the specific exercises, or increase weights. Also, you may want to write down exactly what you are eating. That, unfortunately, is a HUGE part of it, and I always am shocked at how many calories I eat when I write it out. Figure out how many calories you need, based on age, weight, activity level, etc, and keep a diary. That should help huge.
 
Holly,


I used to be in the same position as you....killing myself at the gym, but not losing any body fat.


Here is what I did to change that....once I changed the food I eat and tweeked my workout, then I saw the fat melt off.


1) 80% of your fitness will be from what you eat. Eat clean / unprocessed foods. No meat and no dairy. Seriously!! I know that might sound crazy, but, remember, the protein you get from meat is only from the plants that the animal ate in the first place. Eating meat is not essential to building strength and it is very dangerous to your vascular system. You can get protein from vegetable sources, whey is also an animal protein, I stay away from it.


2) I used to spend 1.5 hours weight lifting at the gym, but, now I spend 30 minutes. How I do that is I have raised my intensity and do less sets. And your cardio should also be more intensity.


Hope this helps!!


Craig
 
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