am i doing this correctly?

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    Sep 10, 2007 4:57 PM GMT
    hi guys. i'm 29, 6 ft tall, and overweight at 187 lbs.

    i started going to the gym in late july and have been going there four times a week. but after more than a month of this routine, my weight didn't change and just hovers between 187 to 189 lbs. am i doing this correctly?

    when i go to the gym, it's basically an hour through the weight machines and then 30 mins on the elliptical.

    i do my own version of the hiit on the elliptical---2 minutes of sprinting, one minute of walking, another minute of sprinting, and one minute walking before repeating the process again---for 25 mins before having a five-minute cooldown.

    my heart beat reaches as much as 142 after ten minutes and i burn 230 to 250 calories when i finish.

    is this enough? why hasn't my weight gone down when i've cut down on my calories (less rice, no more french fries...)? thanks.

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    Sep 11, 2007 1:03 AM GMT
    add more resistance to your eliptical. I'm pretty sure 142 is low. Try less carbs more lean protein. Avoid greesy and starchy foods.
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    Sep 11, 2007 1:24 AM GMT

    Are you trying to lose weight or bodyfat?

    187# does not seem at all excessive for someone who is 6' tall; provided you are muscular and have a low percentage of bodyfat.

    I think that it might be possible that you have added lean muscle, and reduced fat a little bit - and therefore your actual weight has stayed relatively stable.

    Calculate your body fat percentage and compare that to your lean muscle mass.

    Then decide what you are really trying to do... lose weight, lose fat, tone muscle, build muscle, get in shape, etc - and see a certified professional trainer about getting you started on your goals.

    R

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    Sep 11, 2007 1:27 AM GMT
    PS - one month is not a lot of time for miracles either - you are just getting started.

    If you do decide you want to lose weight, plan on losing 1-2 # per week on average to maintain good health.

    About 3,500 calories adds up to about 1 pound. This applies whether they are food calories coming in, or calories (burned by exercise) going out.

    If you eat 3,500 calories more than your body needs, you will put on about 1 pound. If you use up 3,500 calories more than you eat, you will lose about 1 pound in weight.

    R
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    Sep 11, 2007 2:38 AM GMT
    Just remember the first 20 min. of cardio your body isn't even calling on any body fat for energy. After 20 min. you start to burn your body fat. You need to go for 40 to 45 min. with cardio raising your heart rate into the 170's. I cut my fat with 45 sec. sprints on the treadmill. Try to do 7 in 45 min. Run as hard as you can. It worked for me.
    Good luck
    Joe
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    Sep 12, 2007 12:08 PM GMT
    This is just another example of why training is not the best route to go for fat loss as it does not help with motivation.

    Your body has probably gone through substantial changes that you yourself cant see, did you do any starting mesurements? Do your clothes feel any loser?

    But more importantly what is your calorie intake? Thats where you need to start focussing your efforts and then build up th picture from there.

    Going by calories burnt on a machine is like sticking your finger in the air as to what it will be as it doesnt know your effort level, your frame size ie how much lean muscle mass you are carrying etc

    If we took a simple average that 45 mins activity burns roughly 450 calories, agai this is finger in the air so dont take it as science) you are doing roughly double that amount of time (for ease of calculations),

    So thats 900 calories expended.

    You have cleaned up your diet, from what level? 3000+ calories a day maybe. So you may have dropped already to 2500 calories a day now (commonly accepted maintenance).

    So now your body is already thinking crikey I have to hold onto some reserves here as In bot sure whats going on.

    Now factor in your expenditure of 900 you are creating a daily deficit of 900 calories from maintenance ie 1400 calories but possibly thats a 1600 calorie a day drop. The body is on red alert here.

    If you want to run then run but dont be under the illusion that exercise is best for fat loss and muscle retention and its certainly not the only metho for improved CV ability.

    I'll mail you some links for comparrison of what you could be doing and how to go about it
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    Sep 15, 2007 8:14 AM GMT
    tnx guys. im starting to really count my calories and i've increased the resistance on the elliptical. hope this works...
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    Sep 19, 2007 1:52 PM GMT
    6'0 and overweight at 187 lbs?! By whose measurement?
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    Sep 19, 2007 2:05 PM GMT
    I think it depends on what the weight is made of. 4+ years ago, at 6'1" and around 187-190 pounds, I was muscularly scrawny and carried an innertube of flab around my waist. Technically, my BMI never hit the overweight level, but I was clearly overweight in the sense of having excessive body fat. Now, my weight is hovering around 185, but my body fat is around 18%, and the innertube is now just a little extra padding.
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    Sep 19, 2007 4:15 PM GMT

    twas actually the gym instructor who told me i was overrweight after he measured my body fat. i don't remember the exact figure but it was way up there.

    anyweys, i've increased the resistance on the elliptical to 7 (12 being the highest) and do sprints every other minute for 25 mins. my heart rate reaches up to 170 when i sprint and the machine says i burn around 270 calories.

    i initially wanted to take it to 40 mins but then i started feeling something in my right foot. am afraid it might be the start of an injury or something.

    btw guys, how long should a weight loss program last? say, is three months enough or should i wait until i get my target weight even if that means forever? hehe.

    am also eager bout building some muscles and although i enjoy my cardio sessions(love dat natural high afterwards)its getting in the way of me bulking up. can i lose those fats while building muscles? tnx.








  • Posted by a hidden member.
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    Sep 19, 2007 4:52 PM GMT
    Your diet is what influences the way you body changes training stimulates the body,and burns calories altho as I said before diet is the best way to catr for this element.

    to reduce weight you need to be in a calorie deficit to build muscle you need to be in excess

    Now to do them both simultaneously yes its possible is it probable the answer to that for most people is no it isnt. If you cant master the weight going down then chances are you wont have enough ability to master the fine line you will be dancing to provide enough calories to build muscle and burn fat, you will go one way or another ie add muscle and be fat or simply lose weight.

    So instead of setting yourself several goals through impatience set yourself one clear goal and achiever that first. My bet would be on losing the weight as you need to know you can master that before adding more fat on, which you will undoubtedly on a bulk