Ok, Im not loosing and I havent been for about a month and a half now. The only thing I can think of is that my calories are off...too much or to little. My calories are determined by my activity level. Can any one help me on this one? Is my activity level : light, moderate or very. I appreciate all of your help...I have 30 more lbs to go and if I dont colaborate my nutrition right well...Im sure you all know what will happen to me...:)
My heart rate monitor says I burn from 650-750 calories each day I exercise
Stats:
Age: 24
Begining Weight: 230 Current Weight: 192
Height: 5'11
Sex: Female
Routiene: 4-5 days a week
60 min Cardio: 20 min ski machiene( 5 miles), 20 min run ( about 2 miles),15 min eliptical ( 1.5 miles).
60 strength training: 3 sets of 12 of 6-7 upper and lower body on alternating days ( mon upper, tues lower, wends upper, thurs lower, friday both or just abs) My lower weights range from 50-130 depending on what Im doing. My upper body weights range from 40-80 again depending on what Im dong. I dont want to write you all a novel on the spacific exercies Im doning ;).
Thanks for all your help ! Happy Monday.
P.S. I change my routiene around every month by adding 5-10 lb weight to my strength training allso I do HIIT for my cardio.
Do you think your HRM is right? I had one that was designed (I think) for running and it overestimated my calorie burn a lot. I got a new one (Polar F6) and it seems to be closer. It matches more closely what on-line estimates look like. The other one was ~30% higher or more.
Secondly, make sure you are counting your calories properly. Don't "eyeball" servings or forget to count the ketchup on your burger. Every calorie counts and a lot of people start out being very strict and then sort of relax and things start slowly creeping in as they relax. So, just be sure you are *really* accounting for all your intake.
2 hours of exercise per day seems like a lot, and you really aren't giving yourself much chance to recover if you are doing splits and cardio every day except one. Of course, only you can say how hard it is, but be sure you aren't overtraining. ON the other hand, exercise isn't the only thing. If you exercise 2 hours a day, but spend the other 22 laying on the couch... then you may need to adjust your calories for that.
And lastly make sure you are getting enough sleep.
I usually set my burn meter to light activity and add the calories burned with the workout on the activity log. How many calories do you eat? You might be eating too little. For your stats at light activity your burn meter is 2360.
On the days you workout I guess you burn around 500-600 (your HR might be overestimating a bit, but of course it depends on your intensity). Anyway, on days you workout you're burning around 2900, so on these days you should be eating between 1900-2400 cal (1000-500 deficit for a 2-1lb loss a week, respectively as 3500 deficit corresponds to 1lb loss). On days you don't workout you should eat 1400-1900 for the same 2-1lb loss). It's funny but you may stop losing if you eat too little. Just guessing if it might be that in your case.
Don't despair though, you'll get through this slump and keep on losing. Congratulations on your loss so far!!! You're doing great. Hang on.
I have the Polar M32. It is adjusted to my wt,ht,age...My husband's is fancy I will try his out for a day and see if the reading is any diffrent. Thanks I didnt think about that.
As far as my intesity...well I try to sustain around 154 bpm and reach my max at 165 bpm toward the middle of the exercise ..for cardio any way..
Now during strength training my heart rate can get as low as 75 and as high as 145 it depends on what I am doing.
Sounds like a nice HRM, so it's probably correct. I just am always sceptical after mine was so far off.
I got a good deal on ebay. Im sure there are lots of nicer ones out there..lol. You got me curious now . I will try my husbands..his is alot newer and is one of those multifunctional ones...If I can figure it out.
It's 80% diet & 20% exercise - so not losing weight could largely be because you're eating too much/too little/or not enough of the right foods to promote weight loss.
You are right. Thats why I want to know what activity level I should put my self at to figure out my calories. Im eating 1700 calories a day.. I dont know if that is to much or not...
1700 cals/day is definitely not too much given your stats. It may be too little. (I'm assuming that you're counting everything and weighing your food so that you really are eating 1700.)
What's the rest of your day like, other than the exercise? Are you on your feet a lot? Do you have kids to chase? Spend a lot of time gardening or doing housework? I'd say you're at least moderately active (if you're sedentary when not exercising) and probably very active (if you spend much time on your feet when not exercising).
Original Post by kayb85:
You are right. Thats why I want to know what activity level I should put my self at to figure out my calories. Im eating 1700 calories a day.. I dont know if that is to much or not...
As I said above on days you work out you should eat a bit more than 1700, between 1900-2400. But on days you do't workout, 1700 is just good.
Awesome! Thank you.
You are getting a ton of exercise and have lost a lot of weight. It sounds like you are just hitting a plateau. I know there are tricks for getting through those like switching up your workout routine (that run/walk thing were you keep changing your heart rate is effective) or being really careful about sugar for a while. Usually you just have to jump start the weight loss again and not be too strict with yourself after the two week kick start. There is a ton of advice out there if you google 'plateau'.
Also I saw someone mention sleep-I have heard getting 8 hours of sleep, eating breakfat and getting your daily values for fiber are the three most simple and effective ways to keep your body at a healthy weight.
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