Overtraining Or Not Doing It Right?

S

Sunshine2003

0
Hi, I'm new to this site, and am desperate for some advice (hopefully from a trainer...).

Here's the deal. I am a female that weighs 171 pounds and I am 5'6 tall. I have lost some weight since about a year ago or so (about 13 pounds) but now I am trying to get down to business to loose about 26 pounds (that's my goal).

This past month I have worked out 5 days a week (3 days weight, 5 days cardio), and follow a meal plan. This meal plan is based on my resting metabolic rate, which I had measured at a gym and it was about 1830 calories. My food plan incorporates protein, carbs, and between 1600 something calories a day, to about 1700 something calories.

In the past month, I have seen no decrease in my weight. My body fat was 36% and it went down to 34% but have not seen any change clothes wise and not much body wise.

So, what's the deal? Am I overtraining or not doing enough? I do about 16 exercises when I weight lift-3 sets of 15 reps. My cardio consists of 30 or more minutes a day on a stationary bike (not to mention I take walks, do other activities throughout the day).

I'm frusterated because I am not seeing a change with all of the exercise that I do and it is depressing to say the least. I hope someone has some answers for me...
 
Give this training program a shot-it's 4 days of lifting a week



It generally takes 12 weeks of constant work to really start to see changes, so don't get frustrated.
 
WHAT?!!?! In the past month you have LOST 2% BODY FAT!! Congratulations! Seriously!

Your weight may not have dropped, but that's most likely because you added leand muscle mass. You are on the right track my friend. Believe me. Stick with it and you will be very, very happy.

Continue to eat well. Continue your routine but remember to switch something up every 4-6 weeks because you will plateau. Try moving up a weight with the dumbbells. Try lifting a weight you can only lift for 8-12 reps instead of 15 reps.

Im so so so so happy for you. I know you want to see major results right away, but as a trainer let me tell you this...2% body fat loss in one month is great!

I know you can do this. Just keep it simple, keep it fun, keep it going :)
 
I am with Trainer Lynn.

You are on the right track. Don't worry about the weight. The bodyfat loss is a great sign that you are losing bad weight and keeping and probably gaining good weight (muscle). Stay with it. Losing weight is not an easy process, it takes time, comitment and patience. You are doing great.

The great thing is- You are healthy, keep it up.

Great advice Trainer Lynn.
 
Good for you for starting a diet and exercise plan!

Progress may be slow, but keep up the good work! The slower the weight comes off, the easier it is to keep it off. Did you know that?

If you still want to speed up the process, take a look at what you're eating, and when you're eating it. Be sure that your diet is high in fiber and nutrient dense. The best way to do this is to include lots of fruits and vegetables. Try to eat six smaller meals a day, if you aren't already. Make sure you're getting enough protein, and not overloading on carbs. In order to maintain a healthy diet and exercise program, you need to get enough protein.

Also make sure that you are getting lots of sleep every night, and that you're drinking lots of water. This helps prevent burnout, and also makes it easier to stick to your program.

It's also very important to switch up your exercise routine. Make sure that you're doing lots of different exercises and don't do the same thing every week! If you do the same thing for a while, you're body becomes efficient at doing it, and you won't get as many benefits. Keep your body guessing, always try to incorporate new things into your workout.

Along with this, make sure that you are kicking up the intensity of your workouts when you start to feel that things are getting easy. Only do it a comfortable pace, and be sure not to increase it by more than ten percent per week.

One great method of cardio is interval training. With this you might do five minutes of light cardio to warmup, and then do two minutes of moderate exercise, followed by one minutes of greater intensity exercise. It's an excellent way to switch things up and is great for your heart and body.

Well, I hope you keep up the good work! And I hoped I helped somehow. Good luck!
 
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