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ShannonOfDoom
New Member
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Posted: 19 May 2008 01:00 am |
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Hi, so i've been killing myself for about 4 months now at the gym & eating what i consider to be very healthy, no more processed food for me!
I feel great & lots fitter & im really enjoying myself at the gym. 1 problem, i have only lost about 2kg in 4 months of working my butt off!
Im 167cm tall
Currently weigh 87kg
Goal weight 57kg
Heres what i would eat on an average day:
Breakfast: 2 slices of burgen soy flaxseed bread, toasted, topped with avocado or sardines (packed in springwater)
Mid morning: 1 small pear & 10 raw almonds
Lunch: Salad - aruglala, free range chicken breast, palm size(cooked on a bbq without skin), cucumber, cherry tomatoes & low fat fetta. Fat free italian dressing.
Afternoon- skinny chai latte or 4 organic rosemary/seasalt crackers topped with low fat cottage cheese.
Dinner: Lean meat & steamed veg (eg- last night i had atlantic salmon cooked on the bbq on a bed of steamed baby asparagus with a dollop of a low fat sour cream, garlic, chive sauce)
Dessert (only 2-3 times a week) 1/3 cup of fresh berries or apple or pear...whatever is in season
I usually go to the gym 3-5 times per week. i do
20-30 mins of strength training eg: push ups, sit ups, squats, free weights, boxersize
30-45 mins cardio on the cross trainer set to "fat burn" it says i usually burn about 350cal (approx)
1-2 times a week i also do a body balance class which is a mix of tai chi, pilates & yoga...its more to relax & stretch than exersize but apparently it burns about 300cal too
I can't understand what the heck im doing wrong, my boyfriend is eating & doing what i do ...only i literally halve my portion sizes..hes lost 15kg! GRR ARRG!
Last edited on 19 May 2008 01:15 am by ShannonOfDoom
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Sueann
New Member
| Joined: | 24 April 2008 |
| Location: | Georgia USA |
| Posts: | 26 |
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Posted: 19 May 2008 02:41 am |
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I know you have heard it before, but muscle weighs more than fat. So really, its possible to have only lost a pound or 2 on the scale but to have actually lost bunches of fat that was replace with denser muscle.
It really helps with motivation to measure ( hips, waist, abdomen, thigh, calf and arm.) Its possible you are losing inches and fat even though the scale is not budging.
Good for you for sticking with it!! I know the insane frustration of months and months of little to no loss on the scale. ( I have a huge rant on this very forum from about a month ago.)
Just remember-- Its about fitness! Most super models cannot do a push up! Even if you lost one pound a week- that is still 52 pounds a year! Health and being skinny are not the same thing.
Perhaps some one can help you with your calorie math on this forum. It might be possible you are doing too much and put your body into starvation mode. I know it feels backward - like turn right to go left- but it is possible to do too mush exercise and too little food.
I wished I had a better answer for you, I am going through the same thing myself. But above all don't give up!! You are making healthy life style changes that will benefit you so much in the long run. Just focus on health and the weight will follow at some point.
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ShannonOfDoom
New Member
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Posted: 19 May 2008 05:00 am |
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Thanks so much, its nice to know I'm not the only one going through this frustrating annoyingness that is doing my head in.
I can feel that I'm doing the right thing for my body, it has to pay off eventually.
It was so funny on the weekend, i was out having a wonderful solo shopping trip & i was ravenous for some lunch, once upon a time i would have made a beeline for KFC, but without even thinking "i should eat something good" I hastily made my way to the nearest salad bar & ordered a chicken, spinach & pumpkin salad & a bottle of water & savoured the delicious nutritious fuel i was giving my body....amazing! more amazing still, 1 small portion of salad & i was full....not stuffed & sluggish & "dirty" just happy & satied and not obessed with eating.
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Sueann
New Member
| Joined: | 24 April 2008 |
| Location: | Georgia USA |
| Posts: | 26 |
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Posted: 19 May 2008 12:33 pm |
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Thats what I think to myself when ever I get discouraged. ( which is often- every time I step on the scale!) i really couldn't go back to the way i was eating before. its such a huge difference in my daily life. I had no idea how out of shape I was until I got in shape!
I am glad you are doing the yoga and stretching exercises. I recently starting doing those. It has seemed to help with the discouragement if I put a spiritual aspect into the workout.
Oh, and my compliments to you for being smart to go the healthy way. Fad diets and pill give you quick results, but are damaging to your body and the weight comes back when the diet is over.
But- indeed, it does mess with you head when you are doing above and beyond and the scale does not budge.
It has to mess with you too, that your boyfriend is loosing quickly. I feel ya on that one. My husband can cut back for a day or two and drop 5 pounds!
Heck, my dog has lost weight and I haven't!
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ShannonOfDoom
New Member
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Posted: 19 May 2008 11:50 pm |
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PFFT, men! Not only is mine now a beanpole, hes all ripped and muscular & keeps showing me his "guns"...way to rub it in honey.
But its ok, i take him to my body balance class & snicker at him whilst i have my feet behind my head & he is sweating & trying to touch his toes!
About fad diets - i was on one of those "atkins style low card shake things" i lost about 10 kg in 2-3 months....then i went opn vacation & stopped, in about 6 weeks i put on 13kg! what a waste of time & stretch marks. Its so important to me to do it properly this time.
How amazing is it feeling fit though? Im thinking about signing up for this marathon thats coming up.
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cportwine
Member
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Posted: 22 May 2008 07:48 pm |
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Sueann wrote: I know you have heard it before, but muscle weighs more than fat. So really, its possible to have only lost a pound or 2 on the scale but to have actually lost bunches of fat that was replace with denser muscle.
It really helps with motivation to measure ( hips, waist, abdomen, thigh, calf and arm.) Its possible you are losing inches and fat even though the scale is not budging.
Good for you for sticking with it!! I know the insane frustration of months and months of little to no loss on the scale. ( I have a huge rant on this very forum from about a month ago.)
Just remember-- Its about fitness! Most super models cannot do a push up! Even if you lost one pound a week- that is still 52 pounds a year! Health and being skinny are not the same thing.
Perhaps some one can help you with your calorie math on this forum. It might be possible you are doing too much and put your body into starvation mode. I know it feels backward - like turn right to go left- but it is possible to do too mush exercise and too little food.
I wished I had a better answer for you, I am going through the same thing myself. But above all don't give up!! You are making healthy life style changes that will benefit you so much in the long run. Just focus on health and the weight will follow at some point.
This is so true. I losted most of my weight before starting the exercise thing. My cholesterol and thyroid was all messed up. Thanks to exercise and my doctor, it's all good now. You can be skinny and not healthy. I found that out the hard way.
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ShannonOfDoom
New Member
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Posted: 26 May 2008 03:40 am |
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| I am going to try eating a few more cal & doing a little less exersize & see how that works, also less weight more reps with strength training. I will do this for 2 weeks & see how i go.
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ShannonOfDoom
New Member
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Posted: 27 May 2008 04:25 am |
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So this is my ammended average day...i will see how i go.
Breakfast- 2 slices of toasted soy/flaxseed bread topped with avocado. 1 hardboiled egg or 1 small apple
Mid Morning- 1 cup of green tea, 1 small pear, small handfull of raw nuts (usually almonds)
Lunch- Shredded BBQ chicken & salad (lettuce, tomato, cucumber, avocado & low fat grated cheese) on a wholegrain 100 cal wrap with basil pesto & low fat mayo
Mid Afternoon- 1 cup of Vegetable sticks (celery, capsicum, carrot) with hummus
Dinner- warm beef, mustard & orange salad
1 small porterhouse steak (fat removed) thinly sliced, 1 cup of baby spinach & rocket, 1/2 an organge finely segmented, 4 cherry tomatoes cut into quarters & a wholegrain mustard vinigarette dressing. (BTW everyone should try this its so yummy)
Desert- 1 diet chocolate mousse (only 70cal! whoohoo)
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leong82
New Member
| Joined: | 29 May 2008 |
| Location: | Singapore |
| Posts: | 3 |
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Posted: 29 May 2008 11:17 pm |
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I know how it feels! But let me add in a few tips for you. I am a personal trainer and this helps loads of my clients lose weight when they are stuck.
First of all, your bf body is not your body. So, dont focus too much on your bf training routine. Number one, use a heart rate monitor to monitor your intensity. Go about 75 to 85 percent of your max heart rate.
Go here for more info on getting your heart rate right for your weight loss
http://www.lose-fat-tips.com/targetheartratetoburnfat.html
Then, I would suggest that you do your cardio either in the morning with an empty stomach or after your weight training. This will help you lose weight faster. Forget about all the #%@&! about your sugar levels too low. Unless you have low sugar levels in your blood stream.
Next, I also would advise you to do circuit training. It is a plateau buster
You can go here for more info on circuit training. It is a exercise program that gets your heart rate higher the entire workout session
http://www.lose-fat-tips.com/weight-training-program-for-women.html
Another method you definately should do is to work your legs with lots of weights. Your legs carry lots of muscle and can increase your metabolism dramatically. The muscle you have, the more calories you burn during your cardio. This is how you leverage your calorie burn instead of just doing more cardio. By the way, every pound of lean muscle you add, you burn 50 calories more per day by doing nothing!
On the dieting part, I am no dietitian but for me, I would just go low carb for 5 days and then enjoy myself dutring the weekend. Now you have all these tips, you will be busy and more excited about your training :)
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ShannonOfDoom
New Member
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Posted: 2 June 2008 04:06 am |
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| thanks for that, there are womens only circut training classes at my gym i will try.
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