Have i hit a plateau? what am i doing wrong? please help!

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    Jun 04, 2010 10:23 PM GMT
    I started Working out June 22, 2009. I had never gone to the gym before in my life. I always hated to exercise, and i was never active. When i first started i would walk and do a little bit of muscle works out however i never improved my eating. My starting weight was 217 pounds. I'm 21 years old and I'm 5"8 tall. Around October i started to take my weight loss goal seriously and i bought a scale to track my progress. When i weighed myself it seemed like from June 22 till October 11 I hadn't lost a single pound because i was 217 pounds EXACTLY. Then i decided to portion my meals and allowed my self to have whatever i wanted as long as they were in small sizes. I decided i would weigh myself every Tuesday and record the score. I would work out 5 days per-week. I would do 45 minutes of running (run 30 minutes at 5.5mph) then i would do the eleptical for 30 minutes or more basicaly i was doing about an hour and a half of cardio every morning and i would work all my muscle groups 3 times per-week. The idea seemed to have worked because immediately i started to loose weight. I would loose between 2 to 3 pounds per-week. I would always up my exercise whenever i noticed it got easy. By December 22 or around there i was at 190 pounds. I had lost a total of 27 pounds. I went away for the holidays and didn't exercise. When i came back i went back to my original routine and ever since then I HAVEN'T LOST A SINGLE POUND! i go down to 192 and go up to 196 then back to 192. I'm frustated a bit but i haven't gave up i still go to the gym every single day 5 days per-week and still do lots of cardio. What's interesting however is in December i was a size 36 now im a size 34. also people tell me i look so different and skinny but on the scale it shows something completely different. In pictures i see a difference in my look. But on that damn scale it shows 190 repeatadly. What can i do to fix this? i want to go down to 150 or 160 icon_rolleyes.gif please help any advice and facts would be greatly appreciated feel free to point out what i'm doing wrong. And any tips that have worked with you in the past.

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    Jun 05, 2010 9:53 AM GMT
    First, use paragraphs.

    Second, well done on doing something about your weight.

    Third, stop worrying about numbers. I always laugh (OK I get annoyed) when people tell me they are 180cm and 84kg because that tells me VERY LITTLE about what they look like. Body composition and proportion is what matters, not a number. 150 is very light for someone your height. I´m 5 9 and weigh 174lb, which is frankly on the light side of ideal.

    Fourth, change your routine. You really need to start lifting, unless your goal is to look like this

    23037_w400xh600.jpg

    Lift weights, whole body routines 3 times a week, no more than an hour.

    Stop doing long cardio sessions, unless you enjoy them. For weight loss, intervals are actually much better. If you do cardio because you think you should or because you want to lose weight then you certainly should be doing HIIT. If you do cardio because you love it, then fine. You´re an adult and can make your own decisions.

    Fifth, you diet. Eating small amounts is GOOD. But also you need to look at what you eat, not just how much. If you eat small amounts of crap 10 times a day then you are really not going to see results. Low fat, low sugar, lots of vegetables, fresh meat and fish, etc etc. NOT half a big mac at a time.
  • josephmovie

    Posts: 533

    Jun 05, 2010 10:19 AM GMT
    A couple of suggestions:

    1) I know it sounds like a Grandpa thing, but consider making walking your cardio. Walk to school, work whatever. You will be surprised what a difference this makes.

    2) Stop lifting for a week or two. Do a few yoga classes or swimming instead then get back into lifting. I suspect you may have worn yourself out a bit. Give your body a break in order to get back on track.

    3) Drink loads more water each day.

    Hope this helps.
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    Jun 05, 2010 12:57 PM GMT
    It's normal for your body to fluctuate 5 pounds here and there with water weight and food alone. My weight fluctuates by 5 pounds throughout the day (weight 3x/day to keep track of body water).

    As far as not losing weight over a period of time, take a break. Your body needs rest in order to recover and make gains.
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    Jun 05, 2010 1:09 PM GMT
    Congrats on taking the healthy steps of exercising regularly - and in losing body fat/pounds.

    My immediate reaction is that I wonder if you are consuming too many empty calories through beverages or food for your size and activity level.

    One of the many good ways to learn that is to track all of your meals by calories, fat grams, carb grams, and protein grams. THis is how I was able to find my sweet spot for losing fat and sometimes when I'm on a gain regimen, too, it really helps.

    After a while, I've found I didn't have to do it so much or so intensely - the tracking of literally everything I put into my mouth (no jokes here, haha)...

    So, I did have to get help with this and I found a friend who I got to keep me accountable. I encourage you to try what I did - or find another path.

    There are multiple valid means for accomplishing your goals.

    Again, congrats and good luck!
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    Jun 07, 2010 7:26 AM GMT
    Lostboy saidFirst, use paragraphs.

    Second, well done on doing something about your weight.

    Third, stop worrying about numbers. I always laugh (OK I get annoyed) when people tell me they are 180cm and 84kg because that tells me VERY LITTLE about what they look like. Body composition and proportion is what matters, not a number. 150 is very light for someone your height. I´m 5 9 and weigh 174lb, which is frankly on the light side of ideal.

    Fourth, change your routine. You really need to start lifting, unless your goal is to look like this

    23037_w400xh600.jpg

    Lift weights, whole body routines 3 times a week, no more than an hour.

    Stop doing long cardio sessions, unless you enjoy them. For weight loss, intervals are actually much better. If you do cardio because you think you should or because you want to lose weight then you certainly should be doing HIIT. If you do cardio because you love it, then fine. You´re an adult and can make your own decisions.

    Fifth, you diet. Eating small amounts is GOOD. But also you need to look at what you eat, not just how much. If you eat small amounts of crap 10 times a day then you are really not going to see results. Low fat, low sugar, lots of vegetables, fresh meat and fish, etc etc. NOT half a big mac at a time.


    Thank you so much for answering my question in detail.

    First, I'm sorry for not using paragraphs.

    Second, Thanks a lot!! i feel amazing

    Third, If this helps, i have a scale that shows body fat percentage and body water. My body fat is 28% and my body water is like 52% point something. If you say 150 pounds is very light for someone my height what do you think my ideal weight should be.


    You said
    "Lift weights, whole body routines 3 times a week, no more than an hour"
    I use the Fit fix machines that are numbered from 1 to 9. I do 12 reps and then i do 10 reps and add 5 pounds. That's it. I'm too shy to go over into the free weights area with all those big guys and work out there. Plus i have no clue how to use that kind of equipment. Is that what you are recommending i use?

    In regards to the long cardio sessions i do it because i like it. It gives me a great buzz! But what do you mean by intervals? I'm sorry I was not active before and I don't know what that is? Also what does HIIT mean?

    In regards to the dieting I think you're right. I eat a lot of crap. I'm in the process of putting a new meal plan together that will help me better achieve my goal.

    Again thank you so much for taking the time to respond to me. You've been very helpful!
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    Jun 07, 2010 12:36 PM GMT
    First priority is diet. Sort that then the rest will toddle on after.

    The readings on many body fat measurements are a bit off... Don´t get fixed on them.. I´m not going to give you a number of what you should weigh. The mirror/pics is your real judge. But 150lb is thin rather than athletic.

    Intervals: warm up, then do short bursts of effort followed by periods of rest: 1 minute fast, 2 mins slow done 5 times... 15 mins in total. It is a very effective way of losing weight as your body keeps burning fat after you stop for several hours.

    Yes, you do need to play with the big boys. I know it´s scary. Unless they are complete jerks they won´t mind. You want to find a good trainer (and I mean a good one with experience, not just a cute 25 year old) and have some sessions with him/her. you can learn the basics of what to do from 3-5 sessions if you go in with concentration and the intention of learning form rather than just "getting a workout" that day. I know it costs money. Perhaps someone in Toronto can help with a suggestion and maybe even a special rate. I´d take 2-3 sessions in a week then one a week after that to revise.

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    Jun 08, 2010 12:28 AM GMT
    Lostboy saidFirst priority is diet. Sort that then the rest will toddle on after.

    The readings on many body fat measurements are a bit off... Don´t get fixed on them.. I´m not going to give you a number of what you should weigh. The mirror/pics is your real judge. But 150lb is thin rather than athletic.

    Intervals: warm up, then do short bursts of effort followed by periods of rest: 1 minute fast, 2 mins slow done 5 times... 15 mins in total. It is a very effective way of losing weight as your body keeps burning fat after you stop for several hours.

    Yes, you do need to play with the big boys. I know it´s scary. Unless they are complete jerks they won´t mind. You want to find a good trainer (and I mean a good one with experience, not just a cute 25 year old) and have some sessions with him/her. you can learn the basics of what to do from 3-5 sessions if you go in with concentration and the intention of learning form rather than just "getting a workout" that day. I know it costs money. Perhaps someone in Toronto can help with a suggestion and maybe even a special rate. I´d take 2-3 sessions in a week then one a week after that to revise.



    Hi again.
    When i go to the gym tomorrow I'll try the intervals stuff. For now I don't want to work with those big dudes. In regards to signing up for personal training I think I have one in mind icon_cool.gificon_redface.gif. You have not only helped me by answering my fitness questions but have also given me an epic idea that might possibly get me what I've wanted for the last yearicon_idea.gif

    So thank you!! and I'll definitely try you're recommendations.
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    Jun 08, 2010 3:31 AM GMT
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    I don't get it?
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    Jul 03, 2010 10:45 AM GMT
    wondering if ur out there and how ur loss's are comign ? thanks
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    Jul 03, 2010 11:40 AM GMT
    This is probably a little late but: Waist measurement is the best indicator of the health state of your body. So try tracking that instead.

    And I'm guessing that you'd like to put on some muscle (Lord knows I want to) as well but since you feel fat you might be setting too restrictive goals on what weight you want to be. Date someone skinny instead! Almost everybody wants what they aren't so a guy you might think is ideal weight could think your size is ideal. The most sexy guys feel comfortable in their skin and exercise can really help you there.

    I think you are on the right track. Keep it up!