Getting over slumps and stuff

  • agro

    Posts: 199

    Sep 27, 2012 10:42 AM GMT
    Hey RJers, so I've been working fairly hard (or so I like to think; 50-60 mins of intense cardio 4-5 times a week for the past three or so months and before that, 30 mins of cardio 4-5 times a week for 7 months) and have managed to lose about 11-12 kgs. I'm only unsure because I didn't weigh myself properly before I started. It hasn't been the mystical SUDDEN WEIGHT LOSS journey that some other people have the benefit of, but I feel like I've done alright for myself.

    However, I've run into some issues what with uni, work, feeling like my exercise isn't paying off as it should be and my (lack of) a romantic life really stressing me out, leaving me feeling a little in the dumps lately. This has really been affecting my motivation and the amount of effort I put into exercising. My question is this: has anyone here been in a similar situation, and how did you manage to keep yourself motivated throughout?

    Thanks for taking the time to read this, guys. peace out icon_biggrin.gif
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    Sep 27, 2012 12:50 PM GMT
    First of all, great job! It sounds like you are making tremendous progress.

    It sounds like you are training quite hard. I would look into taking a week off and then get back started again. Sometimes it's always good to give your body a break.

    How far are you from your goal weight? Have you set goals?

    New research now says that you only need to do about 30 mins cardio however if you do it HIIT (google it), it's more effective for weight loss. So perhaps knowing that you don't have to do such a long session might make you more motivated.

    You say you feel like your exercise isn't paying off as much as it should be, have you had a look into your diet? Remember it's 90% diet and 10% exercise, it is a fact that as you get closer to your goal weight you will plateau so you need to look at addressing all areas.

    You need to be enjoying your exercise and not making it a chore. Do you feel that runner's high afterwards? If cardio is what you enjoy doing that keep it that way but if it is not maybe try another form - swimming, weights, start up a sport. Doing it with a friend can also help motivation. The possibilities are endless.

    Motivation wise. As a dietitian I ask my clients what is the reason behind losing weight? Is it to be healthier, have more energy, look better etc? Usually it is a combination of things. It's always good to reinforce the reason behind it and set goals/targets. Without goals there is no ultimate direction so answer these questions and then have a good think about why you are doing this.

    I believe health is such a holistic approach and that you need to address all areas. You mentioned feeling in the dumps with your romantic situation - I think you need to address this as it would effect your overall wellbeing and incentive to exercise/do things generally. Do you need to put yourself out there and date more or do you need to occupy yourself with other activites/hobbies so you have less on your mind and get your needs met elsewhere? You are young so I don't think you need to feel like you need to rush your romantic situation - I'm sure the right person will come when the time is right.

    Hope that helps a bit!

    -Aidan icon_smile.gif

  • agro

    Posts: 199

    Sep 28, 2012 7:39 AM GMT
    Thank for the reply, Aidan. I'll just systematically answer your questions, I guess:

    - I had my target weight set at 80 kg and I started at somewhere between 92-94 (unsure) but now I'm at 83 and I really want to go further than 80, so I've set my goal for 75.

    - I've looked into HIIT and I'm not sure that I actually have the sort of endurance to reliably keep it up over 30 minutes but I will certainly try next time (I hurt my knee a little so I'm taking a week off like you suggested)

    - I guess I've changed my diet a little bit, and I'm definitely starting to plateau, as you said. I still live at home (yay) so I end up eating whatever mum cooks. She's a bit of a health nut so I don't end up eating badly, I just eat a lot, and exercising really ups my appetite as well. Mostly I've just tried to eat less carbs and more meat/vegetables. I'm trying not to fall into the trap of thinking that I'm dieting because I know I'm bound to relapse at some point icon_neutral.gif

    - Motivations: look better, be healthier, be fitter, feel better, etc., etc. Heart disease runs in my family pretty badly so I have to look out for myself. And I want to look sexy icon_razz.gif

    - As for feeling down, it's kind of a combination of everything. I've never really been able to meet other gay guys as friends or otherwise because I live in in an area where everything gay is so far away and I guess it doesn't help that I'm not out to my parents, either. I'm not too happy with my course at the moment and I work weekends so I don't really get to go out much.

    life is tough icon_cry.gif I am persevering, though.
  • Posted by a hidden member.
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    Sep 29, 2012 8:10 AM GMT
    agro93- I had my target weight set at 80 kg and I started at somewhere between 92-94 (unsure) but now I'm at 83 and I really want to go further than 80, so I've set my goal for 75.


    That's good that you have targets but also ask yourself is it realistic to get to that weight. Is losing that last few kilos really necessary or would it lead to miserable, restrictive eating habits&/ overexercising. Only you know if that extra weight loss is truly worth it.

    agro93- I've looked into HIIT and I'm not sure that I actually have the sort of endurance to reliably keep it up over 30 minutes but I will certainly try next time (I hurt my knee a little so I'm taking a week off like you suggested)


    You only actually need 15-20 min minimum to get a benefit from HIIT. Work and build it up.

    agro93- I guess I've changed my diet a little bit, and I'm definitely starting to plateau, as you said. I still live at home (yay) so I end up eating whatever mum cooks. She's a bit of a health nut so I don't end up eating badly, I just eat a lot, and exercising really ups my appetite as well. Mostly I've just tried to eat less carbs and more meat/vegetables. I'm trying not to fall into the trap of thinking that I'm dieting because I know I'm bound to relapse at some point


    That's good that you have looked into your diet. You mentioned eating a lot, the key with long term weight management is portion control. Do you have more than 1 cup cooked of pasta or rice at your meals? If that doesn't fill you up you have to look at snacking on low glycemic foods during the day and having sufficient protein and veg at each meal. If you want more diet advice you can ask me icon_smile.gif

    agro93- Motivations: look better, be healthier, be fitter, feel better, etc., etc. Heart disease runs in my family pretty badly so I have to look out for myself. And I want to look sexy


    These are all great and things that you need to remind yourself when you are lacking confidence or motivation to do things. Think of a healthier, happier, fitter you!

    agro93life is tough I am persevering, though.


    Hang in there. Like I said you are young and I'm sure things will change with time. At your age I was in a similar situation (although just out to one parent then). When I was 20 was when I started going out and had my clubbing fix and kind found myself the few years after that. I hope it works out for you.