Weight Loss Plateau

[Osanta]

Hey all buddies,
If the foods intakes are used by keeping in mind the calories ratio and also the protein amount in that, Than I think that everyone will keep himself fit and healthy one..... This will help them best and have the best one body figure....

[super_mattyT]

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Hi Matty, I live in Jarrow, just outside Newcastle. I don’t do any cardio as such other than kickboxing, I guess you could call it semi HIIT. I had planned on adding some sort of interval training such as a jog with sprints in. I don’t train at a gym, I have a rack set up in my garage. What was your idea? Even if it does not apply I may be able to modify it in some way. Any help is always welcome =)

Hi Chris,

Personally, in my opinion, you need to focus on one goal at a time and if you are like me, then you've spent many hours in the gym, lifting weights and trying various training programmes without getting where you really want to be.

I'd focus purely on your diet and weight loss, once you know how to control your diet and once you start to feel better about your phyisque, you'll be in a better place mentally to begin a new goal of either building muscle or toning what you have etc.

I was 13.7 stone in Oct 2009, its the last weight I have on record, I was over 20% BF and a 36" waist. Now, after a lot of HIIT training and running in general, I'm 11.8 stone, 12.5% BF and 31" waist. I've structure my training to tone up what I have and I'm very happy with it! I also know that, after using fitday to structure my original diet using the advice James gives you here, I can now make good judgement if I decide to start adding muscle mass again.

Right now, I'm enjoying my running and cycling. My suggestion was to see if you have either a Forces Fit or British Military Fitness outdoor exercise organisation near you - as I use one and know plenty of the group have lost loads of weight through enjoyable, but tough exercise. Also, I found a great circuit through Matt Roberts - if you google him, you'll find a link to his gyms and you can ask them to send you a copy, free, of his 20 minutes workouts and DVD. Just some suggestions you may like to look at.

I know that it is nice in theory to build solid muscle, lose weight and eat well, but the work/life balance can make it difficult, hence why I went for one goal at a time to get my mind right first after years of struggling with it all.

[ChrisF]

Thanks Matty, sound advice indeed. That forces fit thing sounds really interesting but Id possibly struggle to get there. I have to jump through hoops to get to kickboxing 2 times a week and that is also the reason I have a gym set up at home. Hard life having young children and a missus who works mostly when Im not =/

I think I'll try adding some HIIT for now, at the lease it will mean I dont need to cut back so much on food as much.

[super_mattyT]

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Thanks Matty, sound advice indeed. That forces fit thing sounds really interesting but Id possibly struggle to get there. I have to jump through hoops to get to kickboxing 2 times a week and that is also the reason I have a gym set up at home. Hard life having young children and a missus who works mostly when Im not =/

I think I'll try adding some HIIT for now, at the lease it will mean I dont need to cut back so much on food as much.

The other option is to get up extra early and do some road running or cycling with a bit of HIIT thrown in, if you get it done before breakfast then eat some porridge afterwards you'll soon shed the fat, get that metabolism firing!!

[ChrisF]

I read somewhere you should not run in the morning on an empty stomach if you do weights as your body will use muscle for fuel rather than fat, is that not correct?

[comanight2]

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I read somewhere you should not run in the morning on an empty stomach if you do weights as your body will use muscle for fuel rather than fat, is that not correct?

[dmhaigh]

Hi Chris.

What would you say is your body type, mesomorph or endomorph? Do you find that your quite carb sensitive? Maybe reduce your overall carb consumption daily to around 25-35% with higher protein and fat?

[James]

Meso or endo won't matter, insulin resistance (that you speak of) occurs in heavier people.

[dmhaigh]

Your right James. The carb sensitive part was meant to be separate :-)

[James]

Good stuff

I think it's ALWAYS worth going lower carb on rest days/days without much activity as a healthy proxy, carbs should be proportionate to total activity.