Those stubborn last 10lbs + HIIT versus steady state training

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squallette

Joined: Apr 11
Posts: 12

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Posted: 19 Apr 2012, 22:07
I've been working out for about a year now, and I managed to lose 10lbs, but I am aiming for 135lbs..but I can never seem to get there and break my plateau!

I do cardio exercise 4-5 times a week, usually on the treadmill, elliptical, bike, etc. and I do weights/ab workouts 2-3 times a week. I usually try to do something different than I did the previous day to confuse the muscles in my body. My diet is around 1500 calories per day (I aim for 1200 but realistically it's more like 1500, which is still less than my RDI). Foods consist of almond milk, special k/granola cereal, granola/power bars, yogurt, fruit, cottage cheese, salads, 300cal healthy pasta dinners, whole wheat grains, soup, and rice crackers (I would keep a food journal but most of the time it's hard to find and input the exact foods I eat).

Recently I heard of a thing called HIIT (High Intensity Interval Training) and I started taking spin classes last week as well. I was wondering if it was better for stubborn fat loss than it is for steady state training, and if that is something I should pursue, especially since I have trouble with running at a steady state for long intervals of time.

Please get back to me with any other advice for stubborn fat lost. Thanks!
LirieAliu

Joined: Jun 10
Posts: 57

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Posted: 19 Apr 2012, 22:30
It looks like most of what your eating consists of carbs. Even the things that seem healthy! You must really reduce your carbs so that your body can burn that last bit of fat as its primary fuel source! You are doing plenty of exercise to easily get to your target, my suggestion would be to definitely reduce your carbs! Hope that helps Smile
PeeFat

Joined: Jan 10
Posts: 521

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Posted: 19 Apr 2012, 23:29
It's 80% what you put in your mouth and only 20% exercise.
lovingmomma

Joined: Oct 11
Posts: 102

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Posted: 19 Apr 2012, 23:41
I agree, it is mostly what you eat, then exercise. But if you want to try HIIT it is really great. Check out bodyrock.tv I love it. It has done a lot for me so far, and could help.


Starting weight- 219 lbs May 2011
Goal 150 lbs- my original main goal, reached 6/22/2012! Yipee!

Pregnant with baby # 4. Gained 55 lbs. Weight at end of pregnancy 8/9/2013 204 lbs
Goal 1- 175 lbs reached February 23, 2014
Goal 2- 160 lb
KayleeRaye

Joined: Apr 12
Posts: 13

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Posted: 23 Apr 2012, 22:33
Stop with the protein bars and any other granola bars. No more cereals either! This helped me.. I also "carb cycled". Doing that now to lost my last few pounds and its working.
"Its going to hurt. But you will feel no pain when your standing in your bikini with a smile on your face"

"Some days its best to think of how far you've come, rather than how far you still need to go"
livingdeadgi...

Joined: Feb 12
Posts: 14

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Posted: 23 Apr 2012, 22:42
KayleeRaye wrote:
Stop with the protein bars and any other granola bars. No more cereals either! This helped me.. I also "carb cycled". Doing that now to lost my last few pounds and its working.


Frankly, I agree.
umdterpsgirl

Joined: Aug 10
Posts: 234

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Posted: 24 Apr 2012, 12:55
Are you sure you're only eating 1200-1500 calories? If you don't keep a diary of everything you eat, you may be going over without even knowing. Based on your general list of foods, I think you need to incorporate more veggies and lean protein. By doing that, you will end up eating less carbs and should result in the scale moving downward. I'm not a low carber but reducing carbs to under 150 grams a day seems to work for me. And I eat a granola bar or cereal almost every single day. Hasn't affected my weight loss. What has been beneficial is trying to incorporate more veggies because I will usually have a veggie instead of a carb (pasta, chips, potatoes, bread) etc.
thynes

Joined: Mar 11
Posts: 216

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Posted: 24 Apr 2012, 12:59
I found that I def needed to up the protien (Although I am now stuck at 139... ugh! I eat protien bars in a pinch but rarely... Lunas as a treat. Started protein shakes the last 2 weeks that are 8 ounces of almond milk, one scoop of designer whey and one tablespoon of fat and sugar free instant pudding mix. They are soooo good and eaten with a piece of fruit for breakfast keep me full for quite a long time and add a lot of protien.
kanan123

Joined: Dec 09
Posts: 324

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Posted: 24 Apr 2012, 13:10
HIIT is great for burning body fat, but more so try carb cycling. It will help you reach your goal. I wrote a comment on your journal check that out. Other things to consider is if you are serious about weight loss, its best to count your calories and correctly which means get a food scale to help. You will be surprised by how much you are actually going over.




calannapy

Joined: May 11
Posts: 18

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Posted: 24 Apr 2012, 13:14
I'm having the exact same issue...those darn last 10 lbs. I just started aiming for way more protein and way less carbs. It is working already because my midsection is shrinking.
NCNOLE

Joined: Feb 11
Posts: 1,218

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Posted: 24 Apr 2012, 13:43
My advice, is to up the veggies. Limit the cereal, pasta and cheese.
If you start w/ a salad and a veggie or 2, you will fill up and won't have room for the processed stuff. The HIIT should help too. I rotate between zumba, 30 day shred, ripped in 30 DVDs - in addition to regular exercise in the evening. I'm doing two workouts per day in order to get rid of my last 20-30 lbs. I do 20-30 minutes in the morning and then 45-60 minutes in the evening.
squallette

Joined: Apr 11
Posts: 12

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Posted: 24 Apr 2012, 15:31
Thanks for all the input guys! Smile I've started to make changes to my diet by switching out protein bars for yogurt, cereal for oatmeal with fruit, and eating either chicken/salad/tofu/seafood meals for dinner. I'm currently on the lookout for recipes that are quick and simple, but can get the job done. So far I have chicken tacos/wraps, chicken breasts in lemon sauce, tofu in miso soup, lemon broccoli, avocado omelettes, and crispy catfish. Does that sound like I'd be on the right track?
kanan123

Joined: Dec 09
Posts: 324

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Posted: 24 Apr 2012, 17:17
What it comes down to is calories in vs calories out. You will have to start tracking calories and arming yourself with information in order to figure out what you need. The new food choices seem healthy, but on any given day without tracking you will have no idea if you need more carbs, protein, or fat. For example, what is the purpose of switching cereal for oatmeal with fruit? If its a pack of instant oatmeal, it will have just as much sugar as your cereal. If you are thinking fruit will help you cut back on carbs, it won't because fruit is mostly carbs. I would say you are on the right track of getting more protein, but I can't be sure with limited data. Honestly for as much exercise as you are doing, I can guarantee you are eating more then 1500 calories. I challenge you to record everything you eat with a food scale and then you will see where things are off. If you put the extra time into recording, you can spend less time at the gym. Diet is 80% of the battle.




squallette

Joined: Apr 11
Posts: 12

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Posted: 26 Apr 2012, 00:58
kanan123 wrote:
What it comes down to is calories in vs calories out. You will have to start tracking calories and arming yourself with information in order to figure out what you need. The new food choices seem healthy, but on any given day without tracking you will have no idea if you need more carbs, protein, or fat. For example, what is the purpose of switching cereal for oatmeal with fruit? If its a pack of instant oatmeal, it will have just as much sugar as your cereal. If you are thinking fruit will help you cut back on carbs, it won't because fruit is mostly carbs. I would say you are on the right track of getting more protein, but I can't be sure with limited data. Honestly for as much exercise as you are doing, I can guarantee you are eating more then 1500 calories. I challenge you to record everything you eat with a food scale and then you will see where things are off. If you put the extra time into recording, you can spend less time at the gym. Diet is 80% of the battle.


I'm positive that the carb to protein ratio is probably my main concern. I've been counting calories for over a year now, with the help of my school's dietitian and calorie counting iphone apps. And yes, I have done the whole measuring cup thing too. My typical day would have been:

Breakfast:
-1 and 1/2 cups of honey bunches of oats - 195 cals
-1 cup almond milk - 60 cals

Lunch:
-Bowl of prepacked salad - 260-290 cals

Dinner:
-Bowl of light progresso soup - ~200 cals

Snacks throughout the day, OR eaten with meals:
-Banana - 105cals
-special k protein bar (after workouts) - 170cals
-nature valley granola bar - 190cals
-light yogurt - 80cals
-a serving of cottage cheese before bed - 80cals

So all that totals up to ABOUT...1340-1370 cals per day. And seeing how my workouts are usually around 300-400cals, that leaves a net amount of 1040-940cals. Unless I'm calculating and/or inputting things wrong, I can guarantee that I have not been going over 1500cals with what I have been eating.

With that being said, it's apparent that the above list includes a lot of granolas, carbs, possible excess sugar, etc. and very little protein (I did have meat in my salads and soups, but they were typically very little). My current plan to modify my list would consist of removing granola/protein bars and replacing them with more yogurt, MUCH more chicken and seafood, and as for the breakfast...without oatmeal or cereal, or anything else with carbs, I'm not really sure what else is there to eat...an omelette perhaps?

But as soon as I ease into this type of diet, I may try carb cycling since it seems to work for most of you.
Ingria

Joined: Oct 11
Posts: 542

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Posted: 26 Apr 2012, 02:14
I would try to replace progresso soup with something homemade. Soups can be easily frozen, so if you cook a big batch, portion it and freeze you can have a ready meal every evening. It will also last in the fridge for several days without freezing. I noticed that I gain weight when I eat canned or frozen meals for several days in the row regardless of the amount of actual calories in the meal. I know it sounds counter calorie counting, but give it a try.
~~~~~~~~~~
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
kanan123

Joined: Dec 09
Posts: 324

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Posted: 26 Apr 2012, 13:17
I would agree that you are hitting the carbs hard. I really think your body is using all the carbs to workout, which is good, but without protein it just wont be able to build the muscle you need. Here are some foods I highly suggest that will help you replace some of the carbs.

Celery with peanut butter (you are also low on good fats so it would be good to get in more good fats)

Hard boiled eggs are great and low carb.

Turkey roll ups, just get sliced turkey, spread a very thin layer of cream cheese, add sliced red bell pepper and chives.

String cheese

Shrimp with cocktail sauce

Lettuce wraps, slice up chicken breast, place in a lettuce leaf, add mustard or any low cal sauce you like, add onion, bell pepper or whatever veggies you want to add.

Because a lot of the items you are eating are processed foods, I would look into getting away from those. There is a ton of hidden sugar and salt. Typically look for things that do not have both high carbs and high fats. You will want one or the other to meet your daily needs.

I also agree with ingria, try making homemade soup. Its fast, easy, and you will have tons of left overs. Plus the sodium will be a lot less.




squallette

Joined: Apr 11
Posts: 12

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Posted: 26 Apr 2012, 14:21
Very tasty ideas, both of you, thanks Smile
CJT1217

Joined: Sep 11
Posts: 224

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Posted: 27 Apr 2012, 15:08
Studies have been pretty positive for HIIT. I would definitely give it a shot. As soon as my knee is back to 100%, I'll be doing HIIT jogging and running to prepare for my fitness evals Smile

Stay the course, stay on point, stay motivated, dedicated, and you won't be stopped. Discipline. Perseverance. Focus. Dig deep and you will be victorious.



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