Can't lose anymore weight. :(

  • Posted by a hidden member.
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    Jun 24, 2009 7:49 AM GMT
    My workout is strictly cardio. I do interval training for 3 miles on the treadmill every morning, then I do about 1/2 hour on the stationary bike. In the evening after dinner I do another 2 miles on the treadmill (interval) and 1/2 hour on the stationary bike. Then to finish the workout for the day I swim 72 laps in the pool. Its about one mile. I started this workout out about 2 months ago and have only lost 4 pounds. WTF!!!!

    I don't eat more than 2000 calories a day. I am 5 10 183.

    Please help!!!icon_cry.gif
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    Jun 24, 2009 7:53 AM GMT
    I forgot to mention, I do this workout 7 days a week.
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    Jun 24, 2009 11:41 AM GMT
    Could be overtraining.... take off two days a week, see if that helps.
  • josephmovie

    Posts: 533

    Jun 24, 2009 11:48 AM GMT
    Agree that you are doing too much. Try alternate days for a couple of weeks and see if it helps.
  • coolarmydude

    Posts: 9190

    Jun 24, 2009 12:08 PM GMT
    You are overtraining. You also need to include a muscle-buildng workout as that will increase your metabolism.
  • MSUBioNerd

    Posts: 1813

    Jun 24, 2009 3:30 PM GMT
    Like the others have said, you're overtraining. If you want to do cardio daily, switch it up so you're never doing the same type two days in a row--you need at least 24 hours for those particular muscle fibers to recover, and be rebuilt as stronger versions than what you had before. Think about maybe running one day, biking the day after, and swimming the day after that.

    Also, unless you're training for a marathon, there is very little reason to do more than 30-45 minutes of cardio in a single stretch. You run into diminishing returns (each additional minute gives you less and less cardio benefit than the previous minute), and increase the risk of injury.

    Final note: it's likely that you're trying to operate on too high of a caloric deficit, and your metabolism has switched to starvation mode. The amount of cardio you've listed looks to be about 800-1000 kcal each day. Doing that much, plus your basal metabolism, and only eating 2,000 kcal is way more than a 500 kcal deficit, which is the maximum one typically recommended for sustained weight loss.

    You're in the odd position of probably needing to eat more and exercise less in order to lose weight.
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    Jun 24, 2009 4:06 PM GMT
    I never thought I was over training. I will try these suggestions. Maybe its time to start hitting the weights. icon_eek.gif
  • danisnotstr8

    Posts: 2579

    Jun 24, 2009 4:12 PM GMT
    all these peopleDeficits, calories, numbers, metabolizing, blah blah blah.


    My suggestion: eat 1500 calories a day and cut out a bit of the cardio. If you eat less, you will get smaller. That's the simplest equation on earth.

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    Jun 24, 2009 4:15 PM GMT
    The human body adapts quickly. Change what you're doing and it will have to work harder to adapt. The biggest mistake in fitness is doing the same thing over and over again. Plus, current research states that strength training, or interval training, are far more effective methods for burning fat than steady state cardio.

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    Jun 24, 2009 4:50 PM GMT
    Ryko saidThe human body adapts quickly. Change what you're doing and it will have to work harder to adapt. The biggest mistake in fitness is doing the same thing over and over again. Plus, current research states that strength training, or interval training, are far more effective methods for burning fat than steady state cardio.



    all my training on the treadmill is interval. BTW, i just weighed myself this morning and I'm down another 2 pounds. 180
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    Jun 24, 2009 4:52 PM GMT
    ***eagerly awaits Chucky***
  • tj78

    Posts: 39

    Jun 24, 2009 5:13 PM GMT
    I know this sounds hard to believe, but you might actually be eating TOO FEW calories to lose weight!

    There is an ideal zone for weight loss, where your body is taking in about 400-600 calories less than it burns a day. In this zone you will lose the most weight!

    If your body is burnin 0 - 400 calories more than your daily intake, you will basically just maintain your weight. HOWEVER - if your body is burning 600 - 1000 calories more than your daily intake, your body goes into starvation mode and starts to stubbornly store fat!

    I would bet you are burning closer to 3000 calories a day, yet you are only eating 2000! I know it sounds wacky, but either eat more or work out less and you will lose more weight!

    Good luck to ya!
  • Posted by a hidden member.
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    Jun 24, 2009 6:07 PM GMT
    As others are mentioning, lift weights. You need some serious strength training.

    Do cardio 3 times a week, HIIT. Four times at the extreme maximum. Lift weights 3 times a week. Four if you are actually serious about it.

    Get sufficient rest. Eight hours a night.

    Your largest meal should be breakfast, diminishing amounts for later meals.
  • Posted by a hidden member.
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    Jun 24, 2009 6:08 PM GMT
    Aznewbie saidMy workout is strictly cardio. I do interval training for 3 miles on the treadmill every morning, then I do about 1/2 hour on the stationary bike. In the evening after dinner I do another 2 miles on the treadmill (interval) and 1/2 hour on the stationary bike. Then to finish the workout for the day I swim 72 laps in the pool. Its about one mile. I started this workout out about 2 months ago and have only lost 4 pounds. WTF!!!!

    I don't eat more than 2000 calories a day. I am 5 10 183.

    Please help!!!icon_cry.gif


    First of all realize that anything worth doing should be worth doing well.

    You haven't even made the effort to put forth a picture, doing the bare minimum possible, yet, you seek answers from strangers, giving them no basis other than the paragraph above. If you went into your doctor's, lawyer's or accountant's office so unprepared they'd tell you to come back prepared, later, and send you a bill for your time. Get it together.

    You're lazy, having not even taken time to complete your profile.

    Of course, your whole approach is a plan for failure. I have friends who are high-level trainers. They would fire you.

    I don't know you, your somatype, your fat levels, your calories levels / composition, so, any advice here, is, at best, an unqualified guess, but, you're doing almost everything wrong. You've had a sure-fire plan for failure up to this point.

    Interval training should take about 12 minutes, and you should be done. Period. That's all you need to stay lean and fit. Period.

    To preserve your body weight, in the lack of calories, your body will slow everything from heart rate, breath rate, to digestion, in an effort to to protect you from the famine, and yet allow you to continue the hunt. It's a holdover from chasing after prey in the caveman days and drought and so on. Your body will catabolize muscle for fuel.

    Clearly, you need to take some time to study this on your own, and to experiment with works for you.

    In most instances I've seen with this, the solution has been to
    1. Increase calories to get your metabolism back up, and to stop the famine syndrome.
    2. Cut back on the cardio. 12 minutes of HIIT, properly done, is ENOUGH. Unless you're training for a marathon, endless hours of aerobic exercise are non-productive, and cost you joint injury and ruin any muscle you might have.
    3. Properly done, HIIT WILL INCREASE YOUR CARDIAC THRESHOLD AS YOU GROW OLDER. Steady state cardio does NOT do that. DO HIIT. It's vastly more effective. It preserves muscle. It prevents injury. It saves time. It increases cardiac threshold.
    4. You MUST do resistance training. Increased muscle mass is the ONLY THING that will increase your base metabolic rate AS YOU GROW OLDER. Increased muscle mass means it's easier to stay lean, and injury free.
    5. Keep your calories UP to sustain a high activity level. Without knowing your body composition, isn't impossible to compute your base caloric requirement, but, I can tell you that 2000 calories IS NOT NEARLY ENOUGH, given your posting. Roughly, HIIT can burn 800 to 1200 calories, per hour..... with lower level cardio burning from 300 to 600 per hour. Do the math yourself. Take some time to get off your ass and study up. Almost certainly you are training your body how to be a fat-storing machine with all that activity and lack of calories. Study the famine response.
    6. You say you're 31. Have a CMP done with a PSA test, fasting glucose, thyroid, and testosterone. You're at the age where you likely should be on HRT (Hormone Replace Therapy) to prevent diseases of aging, protect your heart, skeletal muscle, and bone, prevent cancer, increase libido, and promote a general sense of well being. You almost certainly could benefit from HRT/AAS.
    7. You should see a mental health professional. Even the very best of master athletes don't train at the level you say you do. It's sounds like you have issues of OCD, or self esteem (the pictureless and lack of profile give it away.).

    Understand, all this is sports science. The body is a machine. What works on a GM, may, or may not, work on a Ford, but, there are some general rules. For now, you're training like an idiot.

    Now, go use the computer to learn everything you can about sports science.
    Now, go eat.
    Now, go get the SR21 food calculator from the USDA, and get your food intake tabulated and analyzed.
    Now, go get a body fat composition test done.
    Now, go get the tests done I mentioned above.
    Now, go get your pictures, profile completed.
    Now, go get to lifting some weights, or doing some from of resistance exercise (they can be body weight if need be).
    Now, go see a pro about why you're obsessed about training.
    Now, go see a prof about why you're to lazy, to dumb, or to scared to show yourself, and complete your profile.

    Memorize this: anything worth doing should be worth doing well.

    After you've done the above, check back, and we'll look at what's going on.

    Stop training like an idiot. Study. Learn. Make a plan for success. Execute it.
  • Posted by a hidden member.
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    Jun 24, 2009 6:38 PM GMT
    chuckystud said
    Aznewbie saidMy workout is strictly cardio. I do interval training for 3 miles on the treadmill every morning, then I do about 1/2 hour on the stationary bike. In the evening after dinner I do another 2 miles on the treadmill (interval) and 1/2 hour on the stationary bike. Then to finish the workout for the day I swim 72 laps in the pool. Its about one mile. I started this workout out about 2 months ago and have only lost 4 pounds. WTF!!!!

    I don't eat more than 2000 calories a day. I am 5 10 183.

    Please help!!!icon_cry.gif


    First of all realize that anything worth doing should be worth doing well.

    You haven't even made the effort to put forth a picture, doing the bare minimum possible, yet, you seek answers from strangers, giving them no basis other than the paragraph above. If you went into your doctor's, lawyer's or accountant's office so unprepared they'd tell you to come back prepared, later, and send you a bill for your time. Get it together.

    You're lazy, having not even taken time to complete your profile.

    Of course, your whole approach is a plan for failure. I have friends who are high-level trainers. They would fire you.

    I don't know you, your somatype, your fat levels, your calories levels / composition, so, any advice here, is, at best, an unqualified guess, but, you're doing almost everything wrong. You've had a sure-fire plan for failure up to this point.

    Interval training should take about 12 minutes, and you should be done. Period. That's all you need to stay lean and fit. Period.

    To preserve your body weight, in the lack of calories, your body will slow everything from heart rate, breath rate, to digestion, in an effort to to protect you from the famine, and yet allow you to continue the hunt. It's a holdover from chasing after prey in the caveman days and drought and so on. Your body will catabolize muscle for fuel.

    Clearly, you need to take some time to study this on your own, and to experiment with works for you.

    In most instances I've seen with this, the solution has been to
    1. Increase calories to get your metabolism back up, and to stop the famine syndrome.
    2. Cut back on the cardio. 12 minutes of HIIT, properly done, is ENOUGH. Unless you're training for a marathon, endless hours of aerobic exercise are non-productive, and cost you joint injury and ruin any muscle you might have.
    3. Properly done, HIIT WILL INCREASE YOUR CARDIAC THRESHOLD AS YOU GROW OLDER. Steady state cardio does NOT do that. DO HIIT. It's vastly more effective. It preserves muscle. It prevents injury. It saves time. It increases cardiac threshold.
    4. You MUST do resistance training. Increased muscle mass is the ONLY THING that will increase your base metabolic rate AS YOU GROW OLDER. Increased muscle mass means it's easier to stay lean, and injury free.
    5. Keep your calories UP to sustain a high activity level. Without knowing your body composition, isn't impossible to compute your base caloric requirement, but, I can tell you that 2000 calories IS NOT NEARLY ENOUGH, given your posting. Roughly, HIIT can burn 800 to 1200 calories, per hour..... with lower level cardio burning from 300 to 600 per hour. Do the math yourself. Take some time to get off your ass and study up. Almost certainly you are training your body how to be a fat-storing machine with all that activity and lack of calories. Study the famine response.
    6. You say you're 31. Have a CMP done with a PSA test, fasting glucose, thyroid, and testosterone. You're at the age where you likely should be on HRT (Hormone Replace Therapy) to prevent diseases of aging, protect your heart, skeletal muscle, and bone, prevent cancer, increase libido, and promote a general sense of well being. You almost certainly could benefit from HRT/AAS.
    7. You should see a mental health professional. Even the very best of master athletes don't train at the level you say you do. It's sounds like you have issues of OCD, or self esteem (the pictureless and lack of profile give it away.).

    Understand, all this is sports science. The body is a machine. What works on a GM, may, or may not, work on a Ford, but, there are some general rules. For now, you're training like an idiot.

    Now, go use the computer to learn everything you can about sports science.
    Now, go eat.
    Now, go get the SR21 food calculator from the USDA, and get your food intake tabulated and analyzed.
    Now, go get a body fat composition test done.
    Now, go get the tests done I mentioned above.
    Now, go get your pictures, profile completed.
    Now, go get to lifting some weights, or doing some from of resistance exercise (they can be body weight if need be).
    Now, go see a pro about why you're obsessed about training.
    Now, go see a prof about why you're to lazy, to dumb, or to scared to show yourself, and complete your profile.

    Memorize this: anything worth doing should be worth doing well.

    After you've done the above, check back, and we'll look at what's going on.

    Stop training like an idiot. Study. Learn. Make a plan for success. Execute it.



    BOO-YA!!! There it is....

    Thanks Chuckystud!
  • Matia79

    Posts: 215

    Jun 24, 2009 6:46 PM GMT
    Jeez Chucky,

    Harsh much. Unfortunately, he's right . . . although his tactic in pointing it out to you is a little rough (then again, rough love is most certainly the most fun love).
    Look, weight loss is a specialty of mine. I've helped many clients reach their personal goals . . . and I'm proud to say I used to be quite overweight myself and put many theories and whatnot into practice. I think most of the guys here have so you really should listen to some keynotes in this regard.

    1. Think of your body as a machine...as Chucky said...without the mechanics (muscles) how can you expect your body to react. Get into the gym and start doing some resistance training. Speak to a trainer if you must to set you up on a program that can gear you towards weightloss. MOST IMPORTANT, remember it's all about form not about how much you can lift. It's quality over quantity!

    2. Doing cardio is all well and good -- although like everyone here has already stated, you are doing some SERIOUS overtraining. HIIT is certainly the most effective in training and weight loss . . . but it's not for everyone. Personally, I absolutely HATE doing cardio, but I do it at least 3x a week at a pretty intense level. Take 220-your age...that's the maximum your heart rate should really reach. By the end of your cardio, you should be sweating and exhausted. Too many people simply go along for the ride...that's not doing anyone any good. WORK!

    3. Variety really is key to weight loss. Your food should be varied, although your choices smart; your cardio should also be varied to keep you engaged; and your resistance training should be varied as well...in other words, change your program every 6 weeks.

    4. AND MOST IMPORTANTLY, be specific about you want!!! If you give your trainer a clear idea of exactly what you want, they'll be able to tailor a program suited to you! You don't have to do this alone.

    5. Get a picture up...it's always nice to see who's on the other end of the advice and it's pretty difficult to give accurate ideas without seeing SOMETHING.
  • Posted by a hidden member.
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    Jun 24, 2009 9:25 PM GMT
    If was to start weight lifting what muscles should I work out together?
  • Posted by a hidden member.
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    Jun 24, 2009 11:40 PM GMT
    chuckystud said
    Aznewbie saidMy workout is strictly cardio. I do interval training for 3 miles on the treadmill every morning, then I do about 1/2 hour on the stationary bike. In the evening after dinner I do another 2 miles on the treadmill (interval) and 1/2 hour on the stationary bike. Then to finish the workout for the day I swim 72 laps in the pool. Its about one mile. I started this workout out about 2 months ago and have only lost 4 pounds. WTF!!!!

    I don't eat more than 2000 calories a day. I am 5 10 183.

    Please help!!!icon_cry.gif


    First of all realize that anything worth doing should be worth doing well.

    You haven't even made the effort to put forth a picture, doing the bare minimum possible, yet, you seek answers from strangers, giving them no basis other than the paragraph above. If you went into your doctor's, lawyer's or accountant's office so unprepared they'd tell you to come back prepared, later, and send you a bill for your time. Get it together.

    You're lazy, having not even taken time to complete your profile.

    Of course, your whole approach is a plan for failure. I have friends who are high-level trainers. They would fire you.

    I don't know you, your somatype, your fat levels, your calories levels / composition, so, any advice here, is, at best, an unqualified guess, but, you're doing almost everything wrong. You've had a sure-fire plan for failure up to this point.

    Interval training should take about 12 minutes, and you should be done. Period. That's all you need to stay lean and fit. Period.

    To preserve your body weight, in the lack of calories, your body will slow everything from heart rate, breath rate, to digestion, in an effort to to protect you from the famine, and yet allow you to continue the hunt. It's a holdover from chasing after prey in the caveman days and drought and so on. Your body will catabolize muscle for fuel.

    Clearly, you need to take some time to study this on your own, and to experiment with works for you.

    In most instances I've seen with this, the solution has been to
    1. Increase calories to get your metabolism back up, and to stop the famine syndrome.
    2. Cut back on the cardio. 12 minutes of HIIT, properly done, is ENOUGH. Unless you're training for a marathon, endless hours of aerobic exercise are non-productive, and cost you joint injury and ruin any muscle you might have.
    3. Properly done, HIIT WILL INCREASE YOUR CARDIAC THRESHOLD AS YOU GROW OLDER. Steady state cardio does NOT do that. DO HIIT. It's vastly more effective. It preserves muscle. It prevents injury. It saves time. It increases cardiac threshold.
    4. You MUST do resistance training. Increased muscle mass is the ONLY THING that will increase your base metabolic rate AS YOU GROW OLDER. Increased muscle mass means it's easier to stay lean, and injury free.
    5. Keep your calories UP to sustain a high activity level. Without knowing your body composition, isn't impossible to compute your base caloric requirement, but, I can tell you that 2000 calories IS NOT NEARLY ENOUGH, given your posting. Roughly, HIIT can burn 800 to 1200 calories, per hour..... with lower level cardio burning from 300 to 600 per hour. Do the math yourself. Take some time to get off your ass and study up. Almost certainly you are training your body how to be a fat-storing machine with all that activity and lack of calories. Study the famine response.
    6. You say you're 31. Have a CMP done with a PSA test, fasting glucose, thyroid, and testosterone. You're at the age where you likely should be on HRT (Hormone Replace Therapy) to prevent diseases of aging, protect your heart, skeletal muscle, and bone, prevent cancer, increase libido, and promote a general sense of well being. You almost certainly could benefit from HRT/AAS.
    7. You should see a mental health professional. Even the very best of master athletes don't train at the level you say you do. It's sounds like you have issues of OCD, or self esteem (the pictureless and lack of profile give it away.).

    Understand, all this is sports science. The body is a machine. What works on a GM, may, or may not, work on a Ford, but, there are some general rules. For now, you're training like an idiot.

    Now, go use the computer to learn everything you can about sports science.
    Now, go eat.
    Now, go get the SR21 food calculator from the USDA, and get your food intake tabulated and analyzed.
    Now, go get a body fat composition test done.
    Now, go get the tests done I mentioned above.
    Now, go get your pictures, profile completed.
    Now, go get to lifting some weights, or doing some from of resistance exercise (they can be body weight if need be).
    Now, go see a pro about why you're obsessed about training.
    Now, go see a prof about why you're to lazy, to dumb, or to scared to show yourself, and complete your profile.

    Memorize this: anything worth doing should be worth doing well.

    After you've done the above, check back, and we'll look at what's going on.

    Stop training like an idiot. Study. Learn. Make a plan for success. Execute it.



    All my workouts are HIIT. My stamina is insane. What you could do for 12mins i can do for 30.
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    Jun 25, 2009 12:01 AM GMT
    Aznewbie saidAll my workouts are HIIT. My stamina is insane. What you could do for 12mins i can do for 30.


    I can eat two tubes of pringles. My stamina is insane. It is not necessarily ideal to do even if you can.
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    Jun 25, 2009 3:32 AM GMT
    Lostboy said
    Aznewbie saidAll my workouts are HIIT. My stamina is insane. What you could do for 12mins i can do for 30.


    I can eat two tubes of pringles. My stamina is insane. It is not necessarily ideal to do even if you can.


    tushay
  • MikemikeMike

    Posts: 6932

    Jun 26, 2009 8:01 AM GMT
    maybe your working out so much you forget to take a dump every day!!icon_cool.gif
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    Jun 26, 2009 8:15 AM GMT
    hell I am busting my ass with our new house remodeling project and I feel like I am not loosing any either
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    Jun 26, 2009 12:11 PM GMT
    You seem to have a routine. You know the numbers down pat. 30 minutes of this, 12 minutes of that, blah blah blah.

    You need to learn how to workout. Not numbers and charts and this intake and that. Workout. Sweat. Breath hard. Lift till you can't, hit a heavy bag until you can't.

    Numbers and charts and food intake mean nothing. Unless you are working out at just the bare minimum to meet some number, it means nothing. If you are really working out you would not even need to think about caloric intake and such.

    You need a gym or at least a gym buddy that knows how to workout. Not pump and pose. A real workout when you walk out of the gym saying I left it all. Not to be mean but I doubt you have ever done a real workout. You would worry about calories and such.

    Sample beginner exercise:

    All done without a break:

    Pick a weight on a barbell, or just the barbell:

    Do each for 8 reps:

    Bent over row

    Upright row

    Shoulder press

    Good mornings

    Lunges each leg

    Squat to a press

    Stiff-leg deadlifts.

    8 reps of each, 3-5 sets of each, one minute break in between. Add weights as you can. All done as one set. No break in between each exercise. Great all around strength and cardio builder.

  • Matia79

    Posts: 215

    Jun 26, 2009 1:07 PM GMT
    [quote][cite]All my workouts are HIIT. My stamina is insane. What you could do for 12mins i can do for 30. [/quote]


    Clearly, you're not doing what we're doing then. You're not working hard enough....if you can do it for 30 minutes, then it's not enough. What Chucky was saying is you have to work SO HARD for 12 minutes that you literally can't go any further. It's not a question of if you're working harder than anyone else...it's a question of are you working hard enough for YOU?! That's the principle of HIIT. 12 minutes of incredibly intense work to the point of failure.

    Remember that phrase..."point of failure". It's very important in achieving results.
  • Posted by a hidden member.
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    Jun 30, 2009 9:45 AM GMT
    My first thought was that you might have plateaued but that is a very rigorous workout to plateau on. So I am agreeing with earlier posters and thinking that you just might not be giving your body that time it takes to heal and condition, but even if that was the case your body would be sore in a lot of cases. If the weight lifting and bodybuilding does not help then I would suggest finding foods to increase your metabolism.
    The part where you say that you swim 72 laps (almost a mile). Where do you do that at and are you counting your laps right? Across the pool and then back to the beginning is a good 1 lap. That would place you doing 144 lengths of the pool a day. I do not see how someone swimming that much everyday could not see results. The ironman only do 2.5 miles and that is a very long way. You are doing half of the swimming part of the ironman a day, you should see much better results.