HELP!!!!....Plateau question over here...

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ipartain

Joined: Jan 10
Posts: 22

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Posted: 24 Jun 2010, 12:55
Ok everyone...I have been in this plateau for almost one month and i need some great advice. So if you can give some words of wisdom, I would love them.

I have been advised by some people that I have been working out too hard. I have been working out since November for 7 days a week for almost 1-2 hours per day. I do weight training for 5 days but always do cardio everyday.

I have been told that my body does not have enough time to recover, so i have been told to take a full week off of weight training and heavy cardio...a light walk here and there is still ok...

What do you all think?

Thanks for the words of wisdom,

Irene
Irene

"Aspiring to be Healthy in Every Possible Way"

tglenna

Joined: Feb 10
Posts: 222

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Posted: 24 Jun 2010, 13:30
I would suggest taking a look at the metabolism booster camp challenge - it's in progress, but you can still look at the tips there. Review your food diary and look for patterns. It looks to me that your RDI is set too low because you are going over a lot. Also I think increasing your fiber to 25-30 grams a day would help.

I'm no expert on the exercise part, so not sure what to tell you there.
rjenkins27

Joined: Jan 10
Posts: 830

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Posted: 24 Jun 2010, 14:23
I admire your dedication to exercise. I couldn't do it like that for any sustained period of time myself, but impressive.

My concern would be that you may not be getting enough calories based on your workouts.

You probably know more about this than me, but I would take the suggested week off, then only do weight training every-other-day to allow for healing.

I'd increase calories to whatever level is necessary to maintain current weight based on the web-md bmi-plus calculator for two weeks to reset metabolism. It will seem like a lot, and you may gain a little while your body is getting used to sufficient calories, but it does have the desired effect once you go back to a calorie deficit.

After that, I would do the 500 calorie per day deficit.

I work for the Department of Redundancy Department
bookwarm

Joined: Jun 10
Posts: 5

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Posted: 24 Jun 2010, 14:49
1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.

2. Strength Training
If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.

3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT).

4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.

5. Change Meal Frequency
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.
confusedange...

Joined: Jan 10
Posts: 579

      quote  
Posted: 24 Jun 2010, 15:17
I do suggest maybe taking it down a notch, even just for a few days. I don't have scientific research to back this up, but I have experience from being a waitress - any level of output, no matter how high, your body will eventually adjust to. And since you are already doing a LOT, kicking it up a notch is going to be difficult... so confusing your muscles and your metabolism a bit by giving it a break and then readjusting might help.

I found when I was up to 6 and 7 days a week of working out, I tended to hit a plateau, and then burn out. It was too much to maintain for too long of a time period. Now I try to rotate... I write a 12 week schedule which eventually ends the last week or two with 6 days of working out, 4 of weights and 6 of cardio.. but I always give myself one day of "rest" (although that's usually house cleaning and taking the baby to the park day...=).) and then starts over again. That way, I not only don't burn out, but I keep my metabolism guessing all the time.
ipartain

Joined: Jan 10
Posts: 22

      quote  
Posted: 24 Jun 2010, 23:30
Awesome advice so far. I am going to take the advice and take the week off. Then gradually do weights three times a week with cardio in between then rest on the seventh day. I will keep you posted as to my progress, thanks so much for reading and responding to my need. Smile
Irene

"Aspiring to be Healthy in Every Possible Way"

ebivr

Joined: Jun 08
Posts: 482

      quote  
Posted: 08 Feb 2013, 17:22
bookwarm wrote:
1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.

2. Strength Training
If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.

3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT).

4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.

5. Change Meal Frequency
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.
.

You could also lower carbs & increase fats, that might also help get things up & running again.


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astrid a

Joined: Dec 12
Posts: 30

      quote  
Posted: 08 Feb 2013, 18:00
Whatever excercise you do, your body becomes accustomed to it, however extreme it may be otherwise manual workers would all be stick thin. You probably do need a rest but try something different while you ate resting from the gym, try swimming, tai chi, yoga and when you have rested always have at least 1 rest day a week, if possible 2 spaced over the week and try something new. Many gyms have a hand cycle, designed for disabled users but uses muscle groups that most able bodied people aren't used to, burns tons of calories and a bit of a shock because it is so different. In future look for new things you can try. Consider things like trampolining, fun and exhausting, dance classes etc the more you enjoy it the more you will do and you will burn calories without thinking of it as just being fitness/aerobic.
Good luck and stick at it and you will get there in the end
Sometimes the only thing in life that you can control is what you put in your mouth!
blueniamh

Joined: Dec 12
Posts: 102

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Posted: 08 Feb 2013, 18:29
Thanks Ebivr...that's a really good list. Smile
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 09 Feb 2013, 01:02
Watch out taking a whole week off. If you over-indulge, you'll simply ruin your hard work. A fix CAN be to indulge, but you need to remain in control. So don't just take time off.

I have plateaued hard, and I fixed it. Check out my bio page for a link to my blog. Maybe people here have tried it and going things going again. I hope it'll help you too.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
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I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Spacey47

Joined: Apr 12
Posts: 916

      quote  
Posted: 09 Feb 2013, 01:52
Don't work out too often I do a 2 on 1 off, vary calories as had been stated
and every few weeks eat at maintenance level not deficit.

Losing weight especially quickly stresses the body, you need to give it a chance to adjust now and then

When you do a maintenance week keep training!

If you are feeling wiped out you are over training the biggest cause of burn out

Tmcaporale

Joined: Jan 11
Posts: 9

      quote  
Posted: 09 Feb 2013, 07:32
I hit a similar plateau, cardio every day, strength training 3x a week, within RDI. On the advice of my trainer, I took a week off from my workouts, staying within my RDI, and voila - it did the trick and I started losing again. Now that I am at goal weight I take at least 1 rest day each week, sometimes 2, and still maintain. Good luck!
liv001

Joined: Oct 09
Posts: 676

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Posted: 09 Feb 2013, 09:25
I think the original poster made her goal some years ago.
blueniamh

Joined: Dec 12
Posts: 102

      quote  
Posted: 09 Feb 2013, 09:45
^ Laughing Did notice that...but I do think it was a good list and suggestions after. It seems to be one of those topics that always comes back (ok, for me anyway Razz ).



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