. Have also changed all eating habits during those 5 weeks and still nothing. At the gym working out on the eliptical for 30 mins burning a minimum of 350 calories then doing weights, chest one day, then bi's and tri's then shoulders and legs, etc. Any suggestions???
Full Version: Can't lose weight it's been 5 wks
I have been going to the gym 3-5 times per week for 5 weeks and have not lost a single pound . Have also changed all eating habits during those 5 weeks and still nothing. At the gym working out on the eliptical for 30 mins burning a minimum of 350 calories then doing weights, chest one day, then bi's and tri's then shoulders and legs, etc. Any suggestions???
. Have also changed all eating habits during those 5 weeks and still nothing. At the gym working out on the eliptical for 30 mins burning a minimum of 350 calories then doing weights, chest one day, then bi's and tri's then shoulders and legs, etc. Any suggestions???
are you getting in your water? how bout keeping a food journal including daily calorie intake?
if you are cutting ur calories too much that will also cause ur body to stall.. its a balance game. i stalled n had to work thru my eating habits and found that i needed to increase the amount of my daily calories intake.
if you are cutting ur calories too much that will also cause ur body to stall.. its a balance game. i stalled n had to work thru my eating habits and found that i needed to increase the amount of my daily calories intake.
QUOTE (acwesley @ Oct 11 2008, 01:34 PM) 
I have been going to the gym 3-5 times per week for 5 weeks and have not lost a single pound . Have also changed all eating habits during those 5 weeks and still nothing. At the gym working out on the eliptical for 30 mins burning a minimum of 350 calories then doing weights, chest one day, then bi's and tri's then shoulders and legs, etc. Any suggestions???
. Have also changed all eating habits during those 5 weeks and still nothing. At the gym working out on the eliptical for 30 mins burning a minimum of 350 calories then doing weights, chest one day, then bi's and tri's then shoulders and legs, etc. Any suggestions???I would suggest going to your doctor for a physical, and the advice to keep a food journal for everything you eat would be helpful to take to the doctor.
i have had the same problem for about 3-4 weeks..really frustrating...i tried boosting my workout...i have been on my plan for about 8 months and have lost about 70 lbs...now i am stuck, very frustrating..i increased my exercise-nothing...i wanna cry...i do need to add more water though...i don't know..it really stinks
Check your sodium too. I can make you stall too.
Good Luck and dont give up.
Good Luck and dont give up.
QUOTE (acwesley @ Oct 11 2008, 12:34 PM)
I have been going to the gym 3-5 times per week for 5 weeks and have not lost a single pound . Have also changed all eating habits during those 5 weeks and still nothing. At the gym working out on the eliptical for 30 mins burning a minimum of 350 calories then doing weights, chest one day, then bi's and tri's then shoulders and legs, etc. Any suggestions???
. Have also changed all eating habits during those 5 weeks and still nothing. At the gym working out on the eliptical for 30 mins burning a minimum of 350 calories then doing weights, chest one day, then bi's and tri's then shoulders and legs, etc. Any suggestions???I am a gym rat so, keeping a journal for everything is important. Knowing ahead of time what your workout routine will be and sticking to your plan is key. While doing cardio it is important that your heart rate stays elevated. I have a twenty minute cardio routine I do. It is important that you push yourself to your throughout your workout. Start at what you would consider to be an intensity level of a 5 for you and build every two min until you reach a 10 then decrease and go back down to cool down your body as your cardio session comes to and end. Stretching before and after a workout is also very important. Again, keeping a food journal is essential to makes sure your calorie intake is optimal for fueling your body as well as water intake. With weight training you must also make sure your lean protein is higher than normal. I often substitute a protien shake for a meal. Try writing everything down so that you can go back and the end of the week and see what may have been interfering with results.
I agree food journal, water intake, reduce sodium. Depending on the amount you have to lose...possibly turning fat to muscle? Do your clothes fit any better? Have you noticed anywhere that feels smaller on you. I notice that I lose weight in the weird places first...doesn't help with clothes but noticeable non the less.
ACWeslley: It sounds like you're getting enough exericise, but you haven't listed the most important thing which is how many calories per day you consume. You need to know this, so a food journal or whatever helps you figure that number out would be good. Once you know daily how much you are eating you can adjust to 500 calories below your maintanence calorie level (there are very calculators online to help you find your individual maintenance calories). The exercise is just a side note, you really should do that but mostly concentrate on getting 500 below maintenance. Also, eating many small meals per day (as long as you track the calories and stay within your diets calorie limits) is essential because it'll help you from getting hungry and it will keep you anabolic and spare muscle (rather than burning it for fuel!), because you want to try not to drop into a catabolic state. Eating every 2-3 hours will do the trick. With that said, its not a matter of more time in the gym. Its about calories. Your 30 minutes of cardio is GREAT. Don't lessen the amount of time. Try to work towards 30 minutes of cardio at your target heart rate, which would mean warming up and getting your heart going, and then beginning the 30 minutes. Make sure you eat before and after your workout, too, even though you're dieting. Remember, small meals is the key. I'm 6'2 180 lbs in the middle of cutting weight right now i basically have 8 300 calorie meals per day spaced 2 hours a part. Eating complex carbs will make this much easier since they won't make you hungry and cause the insulin spike that processed bad carbs will do to you. Now if you are like the poster Kwalker123, its a bit different, because he/she is at a plateau AFTER significant weight loss.
Kwalker: " i have had the same problem for about 3-4 weeks..really frustrating...i tried boosting my workout...i have been on my plan for about 8 months and have lost about 70 lbs...now i am stuck, very frustrating..i increased my exercise-nothing...i wanna cry...i do need to add more water though...i don't know..it really stinks sad.gif "
Maybe i can help. I have good news, and a new word for you: Leptin. But first, remember if you were 200 lbs and you're eating 3000 calories per day on your diet and you lose 50 lbs, you now weigh 150 lbs. If you want additional weight loss, you need to recalculate your NEW maintenance calories based on your new and improved weight, and subtract 500 from that new maintenance rather than the old. Assuming you've thought of this and done this, and you're 500 below your maintenance and still having no results after such great results, then...on to leptin.
Leptin is an anti-starvation/metabolic balance hormone.Basically its a hormone that regulates fat loss(to simplify). After dieting for awhile, your leptin levels get low and your body makes it very hard to lose anymore fat. It happens to the best of us who cut serious weight ( ie bodybuilders)l To boost your leptin levels, you get to eat! I don't mean pig out on fats, but eat more calories for a day or two. When you're on a serious calories dep. diet you gotta take refeed days once every 7-10 days minimum. This will raise your leptin levels back up, and when you go back to your diet your body will make it much easier to lose weight again. Plus, you diet hard for six days and you get to look forward to a nice large calorie refeed day each week, its great for motivation.
Refeeds and Leptin
...
Refeeds are typically done while cutting; that is, creating a caloric deficit so your body is forced to rely on fat as an energy source. Most people on any low carb diet---i.e. less than 1 gram per pound of bodyweight per day----or implementing any extreme caloric deficit should incorporate a refeed.
Refeeds are used to raise Leptin, refill muscle and liver glycogen, as well as providing sanity release from dieting as your body is temporarily thrown into a state of metabolic balance. Please read Par Deus's first article on Leptin and its benefits:
http://magazine.mindandmuscle.net/ma...D=51&issueID=3
A Quick, Layman’s Explanation of Leptin:
Leptin is considered an anti-starvation/metabolic balance hormone. As your Leptin levels decrease, the signal is sent to inform that your body is going into starvation mode. As your body goes into starvation mode we all know what happens---your fat loss slows down immensely or in some cases to a screeching halt. So in order to kick fat loss into gear again, you need to raise Leptin.
Common sense dictates that the body seeks balance, and if you endeavor to upset that balance---you have to outwit your body. We were built for survival, and unfortunately for the fitness/bodybuilding-oriented folk, “survival” didn’t mean 170 pounds of ripped mass at 6% bodyfat.
I can’t count have many people have asked this the question of why they lost fat after cheating. They have been so good and clean on their diets for weeks and results slowed down, they got frustrated, they cheated and 2 days later woke up lighter and leaner than before the cheat. Main reason right there, they raised Leptin. Raising Leptin levels will give your body the kick-start it needs for the next few days to keep you out of starvation mode as you diet. As long as your body is out of starvation mode, the faster the fat loss, and the less likely you are to lose LBM, while suffering on all counts in the process. Like I said above, this a brief explanation and there is so much info on Leptin so please read Par’s articles for a more detailed and scientific explanation.
Eat Your Way Out of Metabolic Hell
So, now you are probably thinking, "How do I increase Leptin?” Ready for this...........Eat lots of Carbs. I'm not necessarily talking slow burning carbs here either folks. I know, most of you reading this right now are thinking is she talking about? Simple explanation: The way to raise Leptin is to actually spill over into your fat cells.
Yes, I said it, SPILL OVER!! In order to fill your muscle glycogen you need carbs, once your glycogen stores are full, you are now spilling over into your fat cells. 1 Step Backwards for 2 Steps Forward. Remember folks you can't get fat in 1 day. This is not a new method of fat loss either. Bodybuilders are doing this everywhere and with fantastic results. A Refeed Day is NOT and I repeat NOT a cheat day. There are rules to this that should be followed to avoid gaining fat during the refeed
Typically a refeed is done every 4-5 days, although the frequency of the refeeds can be adjusted to suit the person. The lower the caloric deficit you've managed to create, and the lower your BF%, the more often you should refeed. Why? Because your leptin levels plummet as your calories drop and your bodyfat decreases; remember, we want to stay out of starvation mode.
How do you know when you should refeed more often, or less often? Unfortunately, it’s a personal process of trial and error; no two people are alike, and the general refeed plan is just that---general. If you find yourself constantly obsessed with food, and if you’re losing a significant amount of muscle and strength, you may have to refeed more often (perhaps every 2 to 3 days).
A refeed may also be shorter or longer in duration. For instance, some prefer to refeed for 24 hours, in which case they may consume anywhere from 25 to 50% above their maintenance caloric intake. For shorter refeeds, such as those that last for 6 to 10 hours, people often do not count their calories; rather, they pack down as much as they can within the designated time-frame to ensure that their fat cells have a hefty bag of new fuel to stoke the metabolic furnace with.
Appropriate Foods For a Refeed
During your refeed, you should aim for around 1G of protein per Pound of body weight, keeping your sources of fat to a minimum, so you are only taking the fats that are in your proteins and carbs. Now, here is the fun part: CARBS! Yes, lots and lots and lots of carbs. Not necessarily brown rice, sweet potatoes and oats here either:
Bagels
Pasta
Rice
Bread
Cereal
FF/SF Ice Cream
Pancakes
Waffles
Crackers
Yes, all the things we crave If its low fat or fat free, have at it! Remember, no additional fats.
You should keep fructose to a minimum though. Sticking to 50-100G [for fructose, probably lower, like 25%] for the day is plenty. Remember sucrose is 50% glucose and 50% fructose so seeing that we need to watch our fructose, staying away from sucrose (table sugar) is probably best. Yes, in order to elevate our levels of leptin, we want to spill over muscle, not liver glycogen.
Wrapping It Up---For Now
Now, don't bother stepping on the scale the next day---you will be heavier. Remember, carbs make you hold water but in a day or two it will be all gone and your body will burning fat like mad again.
Some of you being scared of other carb sources may opt to refeed with slow burning carbs and that's fine. Just keep in mind its going to take a hell of alot more oatmeal to raise Leptin than 1 bowl full, and if you’re doing a relatively short refeed, you may want to reconsider your food choices; a short refeed absolutely requires a drastic increase in your calories, as well as the consumption of refined carb sources.
The fiber in the slow burning carbs can be counter-productive when trying to raise leptin, that's why we use refined carbs. Refined carbs raise Leptin much quicker and you won't feel like a stuffed pig all day for having to eat 3C of oats to equal what 1 bagel could have done. And for those of you who are scared, it’s up to you to look at the entire picture, especially in light of how the body seeks balance. Then, if you truly understand the issue, you will no longer fear the calculated nature of a refeed, even if it requires you to consume those foods that are typically----at least in your mind----forbidden.
Anyone carb cycling does not need to follow this refeed. Reason being is because the carb cycling diet uses the High Carb days (every 2 days) to raise Leptin.
edited 2/5/2009 to remove ad ~ WK
Kwalker: " i have had the same problem for about 3-4 weeks..really frustrating...i tried boosting my workout...i have been on my plan for about 8 months and have lost about 70 lbs...now i am stuck, very frustrating..i increased my exercise-nothing...i wanna cry...i do need to add more water though...i don't know..it really stinks sad.gif "
Maybe i can help. I have good news, and a new word for you: Leptin. But first, remember if you were 200 lbs and you're eating 3000 calories per day on your diet and you lose 50 lbs, you now weigh 150 lbs. If you want additional weight loss, you need to recalculate your NEW maintenance calories based on your new and improved weight, and subtract 500 from that new maintenance rather than the old. Assuming you've thought of this and done this, and you're 500 below your maintenance and still having no results after such great results, then...on to leptin.
Leptin is an anti-starvation/metabolic balance hormone.Basically its a hormone that regulates fat loss(to simplify). After dieting for awhile, your leptin levels get low and your body makes it very hard to lose anymore fat. It happens to the best of us who cut serious weight ( ie bodybuilders)l To boost your leptin levels, you get to eat! I don't mean pig out on fats, but eat more calories for a day or two. When you're on a serious calories dep. diet you gotta take refeed days once every 7-10 days minimum. This will raise your leptin levels back up, and when you go back to your diet your body will make it much easier to lose weight again. Plus, you diet hard for six days and you get to look forward to a nice large calorie refeed day each week, its great for motivation.
Refeeds and Leptin
...
Refeeds are typically done while cutting; that is, creating a caloric deficit so your body is forced to rely on fat as an energy source. Most people on any low carb diet---i.e. less than 1 gram per pound of bodyweight per day----or implementing any extreme caloric deficit should incorporate a refeed.
Refeeds are used to raise Leptin, refill muscle and liver glycogen, as well as providing sanity release from dieting as your body is temporarily thrown into a state of metabolic balance. Please read Par Deus's first article on Leptin and its benefits:
http://magazine.mindandmuscle.net/ma...D=51&issueID=3
A Quick, Layman’s Explanation of Leptin:
Leptin is considered an anti-starvation/metabolic balance hormone. As your Leptin levels decrease, the signal is sent to inform that your body is going into starvation mode. As your body goes into starvation mode we all know what happens---your fat loss slows down immensely or in some cases to a screeching halt. So in order to kick fat loss into gear again, you need to raise Leptin.
Common sense dictates that the body seeks balance, and if you endeavor to upset that balance---you have to outwit your body. We were built for survival, and unfortunately for the fitness/bodybuilding-oriented folk, “survival” didn’t mean 170 pounds of ripped mass at 6% bodyfat.
I can’t count have many people have asked this the question of why they lost fat after cheating. They have been so good and clean on their diets for weeks and results slowed down, they got frustrated, they cheated and 2 days later woke up lighter and leaner than before the cheat. Main reason right there, they raised Leptin. Raising Leptin levels will give your body the kick-start it needs for the next few days to keep you out of starvation mode as you diet. As long as your body is out of starvation mode, the faster the fat loss, and the less likely you are to lose LBM, while suffering on all counts in the process. Like I said above, this a brief explanation and there is so much info on Leptin so please read Par’s articles for a more detailed and scientific explanation.
Eat Your Way Out of Metabolic Hell
So, now you are probably thinking, "How do I increase Leptin?” Ready for this...........Eat lots of Carbs. I'm not necessarily talking slow burning carbs here either folks. I know, most of you reading this right now are thinking is she talking about? Simple explanation: The way to raise Leptin is to actually spill over into your fat cells.
Yes, I said it, SPILL OVER!! In order to fill your muscle glycogen you need carbs, once your glycogen stores are full, you are now spilling over into your fat cells. 1 Step Backwards for 2 Steps Forward. Remember folks you can't get fat in 1 day. This is not a new method of fat loss either. Bodybuilders are doing this everywhere and with fantastic results. A Refeed Day is NOT and I repeat NOT a cheat day. There are rules to this that should be followed to avoid gaining fat during the refeed
Typically a refeed is done every 4-5 days, although the frequency of the refeeds can be adjusted to suit the person. The lower the caloric deficit you've managed to create, and the lower your BF%, the more often you should refeed. Why? Because your leptin levels plummet as your calories drop and your bodyfat decreases; remember, we want to stay out of starvation mode.
How do you know when you should refeed more often, or less often? Unfortunately, it’s a personal process of trial and error; no two people are alike, and the general refeed plan is just that---general. If you find yourself constantly obsessed with food, and if you’re losing a significant amount of muscle and strength, you may have to refeed more often (perhaps every 2 to 3 days).
A refeed may also be shorter or longer in duration. For instance, some prefer to refeed for 24 hours, in which case they may consume anywhere from 25 to 50% above their maintenance caloric intake. For shorter refeeds, such as those that last for 6 to 10 hours, people often do not count their calories; rather, they pack down as much as they can within the designated time-frame to ensure that their fat cells have a hefty bag of new fuel to stoke the metabolic furnace with.
Appropriate Foods For a Refeed
During your refeed, you should aim for around 1G of protein per Pound of body weight, keeping your sources of fat to a minimum, so you are only taking the fats that are in your proteins and carbs. Now, here is the fun part: CARBS! Yes, lots and lots and lots of carbs. Not necessarily brown rice, sweet potatoes and oats here either:
Bagels
Pasta
Rice
Bread
Cereal
FF/SF Ice Cream
Pancakes
Waffles
Crackers
Yes, all the things we crave If its low fat or fat free, have at it! Remember, no additional fats.
You should keep fructose to a minimum though. Sticking to 50-100G [for fructose, probably lower, like 25%] for the day is plenty. Remember sucrose is 50% glucose and 50% fructose so seeing that we need to watch our fructose, staying away from sucrose (table sugar) is probably best. Yes, in order to elevate our levels of leptin, we want to spill over muscle, not liver glycogen.
Wrapping It Up---For Now
Now, don't bother stepping on the scale the next day---you will be heavier. Remember, carbs make you hold water but in a day or two it will be all gone and your body will burning fat like mad again.
Some of you being scared of other carb sources may opt to refeed with slow burning carbs and that's fine. Just keep in mind its going to take a hell of alot more oatmeal to raise Leptin than 1 bowl full, and if you’re doing a relatively short refeed, you may want to reconsider your food choices; a short refeed absolutely requires a drastic increase in your calories, as well as the consumption of refined carb sources.
The fiber in the slow burning carbs can be counter-productive when trying to raise leptin, that's why we use refined carbs. Refined carbs raise Leptin much quicker and you won't feel like a stuffed pig all day for having to eat 3C of oats to equal what 1 bagel could have done. And for those of you who are scared, it’s up to you to look at the entire picture, especially in light of how the body seeks balance. Then, if you truly understand the issue, you will no longer fear the calculated nature of a refeed, even if it requires you to consume those foods that are typically----at least in your mind----forbidden.
Anyone carb cycling does not need to follow this refeed. Reason being is because the carb cycling diet uses the High Carb days (every 2 days) to raise Leptin.
edited 2/5/2009 to remove ad ~ WK
QUOTE (acwesley @ Oct 11 2008, 12:34 PM)
I have been going to the gym 3-5 times per week for 5 weeks and have not lost a single pound . Have also changed all eating habits during those 5 weeks and still nothing. At the gym working out on the eliptical for 30 mins burning a minimum of 350 calories then doing weights, chest one day, then bi's and tri's then shoulders and legs, etc. Any suggestions???
. Have also changed all eating habits during those 5 weeks and still nothing. At the gym working out on the eliptical for 30 mins burning a minimum of 350 calories then doing weights, chest one day, then bi's and tri's then shoulders and legs, etc. Any suggestions???Have you tried increasing calories and stepping up the exercise to more time? That is what Jillian on Biggest Loser suggests. Also Dr. Huizenga (Dr. to BL) suggests to lose weight, 2 hours of exercise 6 days a week. His book is great: Where did all the fat go? That is the diet and exercise program I am striving for this new year.
Janell: opinions are like {BEEEEEEEPPPPPPP!!!!!!!!!!!!}, everyone has one. The advice to eat more and increase excersize is terrible. You will just end up burning muscle not fat. Most importantly, cardio does NOT burn fat it simply helps create a calorie deficit. MOST of the work when cutting weight should be done with diet, not cardio. That is why professional bodybuilders and athletes can lose huge amounts of fat without EVER doing cardio (ie Keto diet). And that is also why you can walk into any gym in the country and find aerobic instructors that teach 6 hour long classes per day 5 days a or more a week and STILL arent in shape and still carry fat. Your body adapts to cardio...you cant rely on it. If your diet is not tuned correctly it doesnt matter how much time you spend on the treadmill. DIET people. The sooner you learn that the better. Excersize is just a supplement to help keep you at a calorie deficit. Its unhealthy to do cardio more than 2-3 times per week (im many ways) and especially for as long as two hours. Target heart rate people, under 30 minutes to prevent muscle burning. You want to lose fat, not muscle.
{edited to remove a naughty word! - WK 02/02/2009}
QUOTE (Janel @ Jan 22 2009, 09:58 AM)
Have you tried increasing calories and stepping up the exercise to more time? That is what Jillian on Biggest Loser suggests. Also Dr. Huizenga (Dr. to BL) suggests to lose weight, 2 hours of exercise 6 days a week. His book is great: Where did all the fat go? That is the diet and exercise program I am striving for this new year.
{edited to remove a naughty word! - WK 02/02/2009}
QUOTE (Bannanaslug @ Jan 22 2009, 09:28 AM)
Janell: opinions are like {BEEEEEEEPPPPPPP!!!!!!!!!!!!}, everyone has one. The advice to eat more and increase excersize is terrible. You will just end up burning muscle not fat. Most importantly, cardio does NOT burn fat it simply helps create a calorie deficit. MOST of the work when cutting weight should be done with diet, not cardio. That is why professional bodybuilders and athletes can lose huge amounts of fat without EVER doing cardio (ie Keto diet). And that is also why you can walk into any gym in the country and find aerobic instructors that teach 6 hour long classes per day 5 days a or more a week and STILL arent in shape and still carry fat. Your body adapts to cardio...you cant rely on it. If your diet is not tuned correctly it doesnt matter how much time you spend on the treadmill. DIET people. The sooner you learn that the better. Excersize is just a supplement to help keep you at a calorie deficit. Its unhealthy to do cardio more than 2-3 times per week (im many ways) and especially for as long as two hours. Target heart rate people, under 30 minutes to prevent muscle burning. You want to lose fat, not muscle.
Thanks so much for the advice! I trust your advise anyday over a professional trainer or doctor. NOT!!
{edited to remove a naughty word! - WK 02/02/2009}
Banana - I would love to know what your credentials are. As you said - "Opinions are like .." well .. I'm not allowed to use that word on here {neither are you!}
For everyone on this board ... before taking ANY weight loss or exercise advice be sure you know WHO YOUR SOURCE IS. And talk to your doctor if you have any concerns what-so-ever.
For everyone on this board ... before taking ANY weight loss or exercise advice be sure you know WHO YOUR SOURCE IS. And talk to your doctor if you have any concerns what-so-ever.
I'm having the same trouble losing my first 5 pounts
]
]
Willokeays- You are awfully fast to put me down without knowing my credentials. I have an undergraduate degree in sports science, and a masters degree in nutrition from the University of Michigan. What are yours? (and no ,you dont have to believe me). Most importantly, I also am an active bodybuilder (competitively) and strength and conditioning (certified) coach that carries between 8-10% bodyfat during contests. In the offtime i purposely go back to about 20%+ bodyfat. This works out to cutting weight from about 210 to about 180 or so three months a year.... Without loosing any muscle mass(which is the key to weight loss, since you can only lose fat or muscle, you want to lose fat and NOT muscle). Most importantly, i will put my natural body up against the body of just about any doctor or online web expert like yourself that thinks they have better weight loss/diet advice and have proof to back it up. The proof is in the pudding. What goes in is what comes out--and if you put in more calories like you suggest you wont have an easier time losing weight (unless you're replenishing leptin levels). Do you wanna listen to a doctor give advice that he's never taken himself succesfully? Or from someone whos done it with success? And by the way it is proven that you adapt to cardio and it is a poor fat burner in itself that is why serious athletes never do LONG cardio like you're suggesting. The proper, healthy, best way to lose weight is not by increasing calories and excersize. That is just poor advice. I'm not saying there aren't self proclaimed fitness/diet experts that preach that method, but clearly it goes against just about every fundamental of cutting weight/dieting and its extreme, with extreme negative repercussions. It is TERRIBLE, especially for overweight folks, to excersize 6-7 days a week for 1-2 hours. you'll ruin your joints and you'll be catabolic in no time. Losing weight is about creating a reasonable calorie deficit for a prolonged period and SUPPLEMENTING with excersize. The supplementation of excersize from a bodybuilding point of view simply allows you to eat a little more protein since you're creating more energy need. Cardio, i will repete, is not a magic fat burner. Sorry if you haven't figured that out yet....also, might i ad, the advice given to excersize every day 1-2 hours a day is a routine clearly built for extremely fat people who have extreme trouble dieting the proper way (and it has extreme side effects stemming from so much excersize). So instead the routine makes up for lack of diet willpower by increasing excersize to unhealthy and unproductive levels. My advice? weight training (anaerobic training) 5 days a week and 2-3 days of cardio per week no more than 30 minutes at target heart rate (or HIIT training ideally) either after weight training or on days you dont weight train. That right there will burn fat more effectively over the course of the day than hours breaking your back and joints as a cardio bunny. (it is SUPER common for folks who spend decades doing cardio (ie what you are suggesting or less even) sessions to ruin their knees and ankles etc. i garantee this will be a problem even more so if you're overweight). The idea is the improve your health, which cardio can do as long as you dont do it so excessively that you ruin your body. "I'm not arguing against the benifits of exercise. Just the dogmatic notion that "cardio burns fat" ".
"Aerobic training encourages the body to adapt by becoming "energy efficient". This means it will take less fuel to perform the same amount of work. Although an energy efficient body sounds great, it isn't €” not if you're trying to lose fat. Energy efficiency just makes the job of losing fat more difficult.
To simplify it as much as possible, fat loss comes down to creating a caloric deficit. The body burns calories primarily by muscular work. Steady state low intensity aerobic training does not require much work from the muscular system and does little or nothing to even maintain muscle tissue.
So, if muscle is "fat burning machinery," then aerobic training makes that machinery smaller and more fuel efficient, which is not what I'm looking for.
So we have an activity that burns calories, but the more you do it, the fewer calories it burns with each subsequent exposure (so to burn the same amount of calories you have to go harder or longer), and in all reality it just doesn't burn that many calories anywayA decent pace for a 180-200lb individual would burn about 10 calories per minute. Thirty minute aerobic sessions will burn around 300 calories. Performed three times per week, with no reduction in work performed (i.e. you keep increasing intensity or time as you adapt), you're still looking at about a pound per month.
If you woke up an hour earlier each day and just sat and watched TV, you'd burn about the same (7 days x 60 mins x 2 cals per minute).
Anecdotally, you only need to stand at the finish line of a marathon and look at the physiques of the masses. These people developed the joint integrity and muscular and cardiovascular endurance to run 26.2 miles €” some of them running in the 3-4 hour range €” yet they haven't created enough of a metabolic demand to create significant fat loss.
Effective fat loss hinges on burning as many calories as possible during the workout, and elevating metabolism so that we burn more calories per minute, all day long. Aerobic training fails on both counts.
So why has aerobic training become so popular?
In the past, fitness professionals and researchers have looked at how much fat is burned during the exercise session itself. This is extremely short-sighted.
As my colleague Alan Aragon said:
"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."
Think about that. If we looked at a weight training session that started at 9AM and finished at 10AM, how much muscle would we see built if we stopped looking at 10AM? None.
In fact, we'd see muscle damage. We could make the conclusion that weight training does not increase muscle; in fact it decreases muscle, right? It's only when we look at the big picture €” and look at the recovery from the session €” that we find the reverse is true: weight training builds muscle.
Fat loss training is the same way. Someone talking about the benefits of the "fat burning zones" or "fasted cardio" is a sure sign that the individual has stopped looking at the end of the exercise session. They have come to the conclusion that fasted, lower intensity steady state exercise burns the most fat and made a massive leap of faith to suggest it is best for real world fat loss.
Using that same logic these same people would suggest you avoid weight training if you want to grow muscle."
"all it takes is to look at all the cardio instucters and cardo bunnies at the gym. Now you understand how many average marathon runners and/or women fitness 'experts' can teach hour long cardio sessions 6 times a day all week long and still be skinny-fat."
People that disagree with me please post your weight, height, bodyfat, lean muscle mass, and education. There is room for argument but not with people that have NO CLUE.
Also, i would like to add, there is no way in HELL that Dr. Huizenga had any of the athletes under his watch on the Raiders doing this kind of routine (he is the former L.A. Raider doctor). Ever. Furthermore, one of my collegeues, Dr. Robert Watkins in Marina Del Rey (pretty much the most famous spine/neck/back expert in the nation/world), is team doctor/spine/back consultant for LA Lakers, LA Kings, LA Dodgers, Anehiem Angels, LA Clippers, LA Galaxy, the pga, etc etc etc, chimed in on this issue. He treats the big name athletes and movie stars that have enough money to go anywhere. People like Wayne Gretsky, Dan Marino, Joe Montana, Mario Lemiuex, Randy Johnson, Sly Stallone, Juan Gonzalez, Tracy McGrady etc (the list goes on and on, go to his website http://www.watkinsspine.com/ and check out the "in the news section"). Anyways, my point is, he is considered by those in the know as one of if not the foremost mechanical sports medicine experts in the world and when i asked him yesterday about the cumulative affects of 1-2 hours of cardio 6 days a week on the body he broke into laughter and said thats about the worst/hardest thing you can do to your body in the name of 'health'.
Lastly, i just looked at your picture and stats Willokeays. You are clearly obese. Even after your significant weight loss. So....if people want to listen to YOUR advice, they can. If they want to listen to MY advice, they can. All i have to say is, the proof is clearly in the pudding. Personally i'd work on losing weight if i was as big as you, rather than giving others advice about how to do it. You claim boldly to be a "Weight Management Lifestyle Coach" yet somehow ironically you have been unable to manage your own weight anywhere near healthy levels...
Cheers.
To simplify it as much as possible, fat loss comes down to creating a caloric deficit. The body burns calories primarily by muscular work. Steady state low intensity aerobic training does not require much work from the muscular system and does little or nothing to even maintain muscle tissue.
So, if muscle is "fat burning machinery," then aerobic training makes that machinery smaller and more fuel efficient, which is not what I'm looking for.
So we have an activity that burns calories, but the more you do it, the fewer calories it burns with each subsequent exposure (so to burn the same amount of calories you have to go harder or longer), and in all reality it just doesn't burn that many calories anywayA decent pace for a 180-200lb individual would burn about 10 calories per minute. Thirty minute aerobic sessions will burn around 300 calories. Performed three times per week, with no reduction in work performed (i.e. you keep increasing intensity or time as you adapt), you're still looking at about a pound per month.
If you woke up an hour earlier each day and just sat and watched TV, you'd burn about the same (7 days x 60 mins x 2 cals per minute).
Anecdotally, you only need to stand at the finish line of a marathon and look at the physiques of the masses. These people developed the joint integrity and muscular and cardiovascular endurance to run 26.2 miles €” some of them running in the 3-4 hour range €” yet they haven't created enough of a metabolic demand to create significant fat loss.
Effective fat loss hinges on burning as many calories as possible during the workout, and elevating metabolism so that we burn more calories per minute, all day long. Aerobic training fails on both counts.
So why has aerobic training become so popular?
In the past, fitness professionals and researchers have looked at how much fat is burned during the exercise session itself. This is extremely short-sighted.
As my colleague Alan Aragon said:
"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."
Think about that. If we looked at a weight training session that started at 9AM and finished at 10AM, how much muscle would we see built if we stopped looking at 10AM? None.
In fact, we'd see muscle damage. We could make the conclusion that weight training does not increase muscle; in fact it decreases muscle, right? It's only when we look at the big picture €” and look at the recovery from the session €” that we find the reverse is true: weight training builds muscle.
Fat loss training is the same way. Someone talking about the benefits of the "fat burning zones" or "fasted cardio" is a sure sign that the individual has stopped looking at the end of the exercise session. They have come to the conclusion that fasted, lower intensity steady state exercise burns the most fat and made a massive leap of faith to suggest it is best for real world fat loss.
Using that same logic these same people would suggest you avoid weight training if you want to grow muscle."
"all it takes is to look at all the cardio instucters and cardo bunnies at the gym. Now you understand how many average marathon runners and/or women fitness 'experts' can teach hour long cardio sessions 6 times a day all week long and still be skinny-fat."
People that disagree with me please post your weight, height, bodyfat, lean muscle mass, and education. There is room for argument but not with people that have NO CLUE.
Also, i would like to add, there is no way in HELL that Dr. Huizenga had any of the athletes under his watch on the Raiders doing this kind of routine (he is the former L.A. Raider doctor). Ever. Furthermore, one of my collegeues, Dr. Robert Watkins in Marina Del Rey (pretty much the most famous spine/neck/back expert in the nation/world), is team doctor/spine/back consultant for LA Lakers, LA Kings, LA Dodgers, Anehiem Angels, LA Clippers, LA Galaxy, the pga, etc etc etc, chimed in on this issue. He treats the big name athletes and movie stars that have enough money to go anywhere. People like Wayne Gretsky, Dan Marino, Joe Montana, Mario Lemiuex, Randy Johnson, Sly Stallone, Juan Gonzalez, Tracy McGrady etc (the list goes on and on, go to his website http://www.watkinsspine.com/ and check out the "in the news section"). Anyways, my point is, he is considered by those in the know as one of if not the foremost mechanical sports medicine experts in the world and when i asked him yesterday about the cumulative affects of 1-2 hours of cardio 6 days a week on the body he broke into laughter and said thats about the worst/hardest thing you can do to your body in the name of 'health'.
Lastly, i just looked at your picture and stats Willokeays. You are clearly obese. Even after your significant weight loss. So....if people want to listen to YOUR advice, they can. If they want to listen to MY advice, they can. All i have to say is, the proof is clearly in the pudding. Personally i'd work on losing weight if i was as big as you, rather than giving others advice about how to do it. You claim boldly to be a "Weight Management Lifestyle Coach" yet somehow ironically you have been unable to manage your own weight anywhere near healthy levels...
Cheers.
Woah!!! Slow down there cowboy! Yes - I asked what your credentials were - because with the amount of information you have given out it's important for the community to know who is speaking. We are all here to learn from one another in our weight loss endeavors - and with so much false information floating around the Internets it is VERY important for anyone handing out advice here to state exactly where their knowledge is coming from. I am sure there are some here who will appreciate the information you have shared.
Also, as Modeartor of this message board it is my job to remind everyone that any advice given on the forum is the OPINION of the author. All members are encouraged to consult a medical professional before starting any new program or routine, especially if its based on the advice received from internet forums. This or any other web site you may visit. It's just a smart thing to do.
A final reminder to all members. The Biggest Loser League is a community built on support. It is a safe haven for members to come to where they are not judged or critiqued on their personal appearance. They should feel comfortable discussing their weight loss journeys and post their progress photos here - without having to worry about bullies intimidating their efforts. These sorts of outburst will not be tolerated and are subject to editing or removal from the message boards. Please read the Terms of Use and/or the Forum Rules for more information.
Also, as Modeartor of this message board it is my job to remind everyone that any advice given on the forum is the OPINION of the author. All members are encouraged to consult a medical professional before starting any new program or routine, especially if its based on the advice received from internet forums. This or any other web site you may visit. It's just a smart thing to do.
A final reminder to all members. The Biggest Loser League is a community built on support. It is a safe haven for members to come to where they are not judged or critiqued on their personal appearance. They should feel comfortable discussing their weight loss journeys and post their progress photos here - without having to worry about bullies intimidating their efforts. These sorts of outburst will not be tolerated and are subject to editing or removal from the message boards. Please read the Terms of Use and/or the Forum Rules for more information.
Well, Bananaslugg-I find your information compelling, however, most people on this site are obese, or extremely overweight, or were very recently and have worked very hard to get to the point they are at right now.They are also, for the most part, not interested in developing a muscle-builders competitive body. I know this because I was obese myself just one year ago, and have worked very hard to lose the weight I have thus far. I do plan to continue losing weight and am also highly interested in building muscle, so hearing what you've had to say was interesting. Unfortunately, ending your fact-giving, educational speech with a personal attack not only devalues what you had to say, but sours ones opinion of you very quickly. We try, and pride ourselves on succeeding, to support one another, wherever we may be in our weight loss battles through this site. THIS is our main reason for being here, to help each other with the emotional battle and to share whatever information we find helpful during our journey. It's sad and unfortunate that you found it necessary to resort to personal attacks to make your point.I do have one question though- if you, yourself are in such great shape and not looking to lose weight, why have you joined this site, of all the choices out there? Are you looking for new clients? If so, I believe that this is probably not the right place to look-we're not a bunch of bodybuilding wanna-be's. We are friends, supporting each other in our quest for better health and longer lives and I for one am very happy that Willo has been there to help us during this time while working on bettering her own health and attaining the credentials necessary to continue helping others. Life is a journey that we are all on together. Whether on different paths or similar, there is no need for ugliness, particularly on a site built specifically for the purpose of providing support. Thanks for taking time to listen.
Sheesh.
Being Fearless Friday Ive decided to pipe in here even tho I hate getting bad feedback from peeps...LOL...
But hey, stickin up for fearless leader/moderator just trying to protect the flock, not bashing anyone...
I was excited to see someone was adding what at first seemed to be great info on adding strength training and specialy the leptin info on the BLL here.
But was as quickly unimpressed by the adding simple carbs plug (Cuz I saw an advertisement had been edited out)and I thought maybe just someone plugging 'cheat to lose' or something?
I for one am totaly fine w/carbs, Never been a carb counter or 'deleter.. lol..
but we are trying to get healthy lifestyles going and encourage that here to our BLL FAMILY and would like to say making those 'simple carbs' 100% whole wheat" vs white is DEFO preferred for a healthier, stronger lifestyle change.
Anyway, as Kymberleigh said{above me}. We just are a lil xtra sensitive maybe to protect those around us here and Being so openly rude to one of our family who was just asking about how you came of this knowledge,(who are you) is not exactly very smart/kind OR a good way to be respected on this forum when joining into our lil/Big world here.
Many people here are afraid of alot of things. And its about moving. just starting, moving our bums for the first time and/or dealing with alota stuff that has nothing to do with exercise. We have a bond growing here that seeks to see each others health improve and welcome new/old info, good and not, sort it out, talk about it ect..It works or
I just wish you couldve added your info and not been sooo defensive since it was your first post and we didnt know ya...kk?
And for the record, Dr H is about peeps seeing they can do more than they realize...Yes extra walking/running but DEFO the importance of strengthtraining/musclework too! He just got Morbidly obese people off their bums and motivated.......
Showing anyone can do it, any lifestyle, its just commiting to it and working thru stuff, yada yada...
OK, Keep up the great work everyone and thanks Willo for being protective of the group. We know your heart here and THAT is what matters...
ttfn........Dawnie...Who now LOVES loves loves adding her cardio to muscle building.......I feel an empowermet that Ive never felt.
Its given me extra endurance thats spilling over into all areas of my life....
5'9" 196 lbs @ 49 yrs old.....and getting stronger in everyway everyday thankyouverymuch! love my BLL fam
XOXO
Being Fearless Friday Ive decided to pipe in here even tho I hate getting bad feedback from peeps...LOL...
But hey, stickin up for fearless leader/moderator just trying to protect the flock, not bashing anyone...
I was excited to see someone was adding what at first seemed to be great info on adding strength training and specialy the leptin info on the BLL here.
But was as quickly unimpressed by the adding simple carbs plug (Cuz I saw an advertisement had been edited out)and I thought maybe just someone plugging 'cheat to lose' or something?
I for one am totaly fine w/carbs, Never been a carb counter or 'deleter.. lol..
but we are trying to get healthy lifestyles going and encourage that here to our BLL FAMILY and would like to say making those 'simple carbs' 100% whole wheat" vs white is DEFO preferred for a healthier, stronger lifestyle change.
Anyway, as Kymberleigh said{above me}. We just are a lil xtra sensitive maybe to protect those around us here and Being so openly rude to one of our family who was just asking about how you came of this knowledge,(who are you) is not exactly very smart/kind OR a good way to be respected on this forum when joining into our lil/Big world here.
Many people here are afraid of alot of things. And its about moving. just starting, moving our bums for the first time and/or dealing with alota stuff that has nothing to do with exercise. We have a bond growing here that seeks to see each others health improve and welcome new/old info, good and not, sort it out, talk about it ect..It works or
I just wish you couldve added your info and not been sooo defensive since it was your first post and we didnt know ya...kk?
And for the record, Dr H is about peeps seeing they can do more than they realize...Yes extra walking/running but DEFO the importance of strengthtraining/musclework too! He just got Morbidly obese people off their bums and motivated.......
Showing anyone can do it, any lifestyle, its just commiting to it and working thru stuff, yada yada...
OK, Keep up the great work everyone and thanks Willo for being protective of the group. We know your heart here and THAT is what matters...
ttfn........Dawnie...Who now LOVES loves loves adding her cardio to muscle building.......I feel an empowermet that Ive never felt.
Its given me extra endurance thats spilling over into all areas of my life....
5'9" 196 lbs @ 49 yrs old.....and getting stronger in everyway everyday thankyouverymuch! love my BLL fam
XOXO
There is not much to add to Dawnie and Chavy's comment - very well stated. I was completely offended by Slug's comments. 
Not everyone here is looking to become a body builder. Most of us are looking to be healthy. Although body buiders look incredible we all know that some of the things they do to get ready for competition are not healthy for the body. There are a lot of approaches to good health and not even doctors all agree on the best way to manage weight. So everyone take a deep breath and as Willo says - get your best medical advice and do your research and discover what is right for you. And Willo - I think you are a beautiful. 
Not everyone here is looking to become a body builder. Most of us are looking to be healthy. Although body buiders look incredible we all know that some of the things they do to get ready for competition are not healthy for the body. There are a lot of approaches to good health and not even doctors all agree on the best way to manage weight. So everyone take a deep breath and as Willo says - get your best medical advice and do your research and discover what is right for you. And Willo - I think you are a beautiful.
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