Not losing weight/working out almost daily????

#1
Been in Civi strasse for 2 years, kept myself fit and trim while serving. However what with being desk bound since being a civi i have gone from 92kg ish to on average of 97kg ish (6ft tall and not carrying to much extra weight just extra around waist). Now i work out almost daily for an hour and am pretty sensible with my diet but am not losing weight;

Typical daily diet:

breakfast = Pkt of porridge (100 calories) and an energy oat bar
Mid morning = granola snack bar
Lunch = cup of soup (approx 150 calories) and peice of fruit
Mid afternoon = (not every day but a energy bar 250 calories)
Dinner = sensible dinner, low in carbs

Workout daily, with one day off a week:

45 mins on cross trainer, 3000 metres interval training on rower, 15 min ab ripper workout
or
5km run on treadmil, 3000 metre interval training on rower, 15 min ab ripper workout
or
5km run on treadmil, 15 mins on step machine (the one like cross country skiing), 15 min ab ripper workout

When working out i workout at a high intensity, 5km run time is 22mins 30 secs -23 mins 15 secs

Any advise on either the diet or workout to make it more effective to burn fat and lose weight?????
 
#2
Simply put, the problem (certainly part of it) will be the fact that you say you work out at a high intensity..... high intensity training is not conducive to weight loss.

For weight loss training you need to wind it down a bit, rein things back from an intensive pace.

Dont have time to go into it in a great details but look up the differences between aerobic and anaerobic exercise.

I had the same issue... my food/diet was modest (not killjoy carrot munching) and I was doing a lot of running, biking at fairly high pace, weight had plateaued. After a bit of reading and scaling the exercise rate back to a lower rate (watching heart bpm as a guidline) it made the required difference.
 
#3
I have read bits and bobs about fat burning being more effective in the aerobic zone, thing is after 23 years service if im not blowing out my arse i feel as if im cheating, might invest in a heart rate monitor (polar) to better manage my heart rate, i know that when working out running and rowing im generally at a heart rate of 175 bpm (im 41).
 
#4
#5
I highly recommend doing HIIT ... thats High Intensity Interval Training... it burns more calories in the long run and more fat that any of this aerobic zone malarky.... dont believe me... then google it.

Essentialy 1 hour of aerobic zone burns 1 hour of fat.. and then switches to burning sugar for hours
20 Mins of HIIT burns 20 mins of sugar... switching your body to burn fat for the following hours.

and do it first thing in the morning for better results.

Boom.
 

udipur

LE
Book Reviewer
#6
Perhaps there are other ways.

Have a look at changing the input - this blog is quite useful as it has pointers, free recipes and some of the success stories are positive.

It's basically going onto a boxer's diet (that's how Atkins made his mint) so increase the protein and fat, decrease the carbs.

Seems to work for me if I can stick to it and not veer back into Pringleland.
 
#7
Simply put, the problem (certainly part of it) will be the fact that you say you work out at a high intensity..... high intensity training is not conducive to weight loss.
That old chestnut. This shite about working in a low threshold zone was thought up by fat lazy cunts years ago cause they were too bone idle to put some hard graft in. This myth was debunked by sports scientists years ago. End of the day, burn more calories than you consume and you will lose weight. Simples.
 
#8
SUGAR,and 2 much carbs,carbs prdoduce sugar,sugar puts weight on too much exercise produces muscle,muscle weighs heavier than fat.
Eat a sensible diet of fruit veg pasta,only exercise moderately @ your age,walking a dog for 5-10 miles per day is the best form of exercise,at brisk enough a pace to make your heart rate rise but not race too high.
 
#9
SUGAR,and 2 much carbs,carbs prdoduce sugar,sugar puts weight on too much exercise produces muscle,muscle weighs heavier than fat.
Eat a sensible diet of fruit veg pasta,only exercise moderately @ your age,walking a dog for 5-10 miles per day is the best form of exercise,at brisk enough a pace to make your heart rate rise but not race too high.
Are you for real?
 
#10
Have done some research and it is recommended that HIIT is the most effective way to burn that stubborn excess waistline. Im not into the gym queen muscle building stuff, just want to shed a few lbs and maintain my fitness. Not being a fitness guru can anyone confirm or put me straight on the training cycle i have listed below, have purchased a polar HRM so can better control my heat rate training zones, i am working in the Stan with very good gym facility and workout in the gym due to the ammount of crap and dust in the air outside.

Monday
30 Min HIIT Treadmill
15 Mins ski cross trainer
Ab ripper

Tuesday
30 minsCross trainer
3000 metre row
Ab ripper

Wednesday
30 Min HIIT Treadmill
15 Mins ski cross trainer
Ab ripper

Thursday
Rest Day

Friday
30 Min HIIT Treadmill
15 Mins Handbike
Ab ripper

Saturday
30 mins Cross trainer
3000 metre row
Ab ripper

Sunday
45 Mins moderate interval training
15 Mins ski cross trainer
Ab ripper
 
#11
That old chestnut. This shite about working in a low threshold zone was thought up by fat lazy cunts years ago cause they were too bone idle to put some hard graft in. This myth was debunked by sports scientists years ago. End of the day, burn more calories than you consume and you will lose weight. Simples.
It never ceases to amaze me when people try and over-complicate training and weight loss. Fally has hit the nail on the head: Burn more calories than you consume and you will lose weight. Its that simple.

If I were you Id cut out the 'high energy' snackbars and ramp up your phys a bit. Should have you sorted in no time. Alternatively, look at a high protein/low carb diet to encourage your body into a state of ketosis. Again though, its complicated and requires research to ensure your doing it properly, so Id just keep it basic and eat less/train more.
 
#12
you need to be working between 60-80% to burn fat, any higher and your going to be building muscle. to find out if youre working in this range a simple but not 100% accurate way to figure this out is by finding your max heart rate. (220 minus your age will give you a rough estimate) then you need to work out what 60 and 80 % of that number you get is. you then need to keep your heart rate between those two numbers.

i.e 20 year old... 220-20 = 200. 60% of 200 is 120 and 80% is 160. so heart rate needs to be kept between 120 and 160.

but you also need to cut down on the calories, phys alone wont help if you are scoffing maccy d's and kfc everyday.
 
#13
Eat Less, Move More. Nothing worth doing is easy, and there are no short-cuts in shedding the flab. Well, apart from Liposuction...

Try not to 'plateau', too. Vary the activity. Olympic weights, like the Hang Clean, and squat, can help fire up the old metabolism, too.
 
#14
you need to be working between 60-80% to burn fat, any higher and your going to be building muscle. to find out if youre working in this range a simple but not 100% accurate way to figure this out is by finding your max heart rate. (220 minus your age will give you a rough estimate) then you need to work out what 60 and 80 % of that number you get is. you then need to keep your heart rate between those two numbers.
This is the kind of rubbish that is usually trotted out by the female sections of the Sun and Daily Mail - a reader base that wants to be seen at the gym but would rather not sweat while they are there.

You're a PTI? do some proper research.
 
#15
Early morning runs, as soon as you get up help. Have a glass of water and nothing more. Hit the road for 30 minutes, this causes your body to burn fat as you have no energy because you havent eaten. This won't neccesairly drastically improve your fitness but will work well, this is what bodybuilders do on a "cut"
 
#16
That old chestnut. This shite about working in a low threshold zone was thought up by fat lazy cunts years ago cause they were too bone idle to put some hard graft in. This myth was debunked by sports scientists years ago. End of the day, burn more calories than you consume and you will lose weight. Simples.
Nail/Hammer Interface from Fally. I can only add that cardio machines are never as good as real running. I believe the technical discription for Treadmills etc is, "Fcuking GAY". They should only be used if there is no possibility of training outside.

Also, try doing some basic weight training. Muscle burns fat even while resting. Ironically, because muscle weighs twice as much as flab, you may actually stay the same weight while losing flab.
 
#17
I've been away for two months. I started doing 40 minutes CV a day on cross trainer/bike/treadmill either or

I was cracking it low intensity, never blowing out my arrse, never struggling just smooth and long. every session saw me soaked with wet and hot as ****

I lost a stone and 2 pounds in fve weeks.

I kept eating reasonably a was scoffing 3 liters of water a day

I didn't want to kill off any muscle so I smashed a weight session out everyday, push pull/shoulders arms etc only took 2o minutes and kept up a bit of protein in the diet

Best shape I've been in for a long time. Blowing out your arrse every session makes it unpleasant and I think the biology fights against you in the fat burning department
 
#18
Ok guys. Heres the deal. All this heartrate percentage sh!te is a waste of time. you want to burn calories? become active. You want to burn more calories? carry more muscle. train 3 times per week with weights and include some cardiovascular sessions throughout the week also. Drop all this "you need carbs for energy" BS also. it is a bad habit that people take on as an excuse to eat pasta etc. Get your calories from Animal Meat, Dairy, Veg and Nuts. Scrap the nights out on the lash and stop being suc a queen over small details. YES, calories in vs calories out is the general idea but if your maintainence calorie intake is 2200 (for example) and you eat 1800kcal of sh!t do you honestly think you are gonna look good? No, you wont look good..

Im not saying you have to train like a bodybuilder (and please, dont give me this "I dont want to get huge" arrseholery. Bodybuilders dont JUST get big. they spend hours, days and years working on their diet and training to get where they are) But for the love of god pick up some weight, bash it about for an hour, walk your dog (or get a dog) do some sprints, sh@g your partner (if you arent too arrse ugly to get one) and you will soon see a new you.

A diet consisting of cuppa soup, 100kcal porridge packs and bollocks wont help with your weightloss conquest either! If you take in too little calories anything you DO take in will be stored because your body basically wants to survive for as long as possible. Also I noticed no protein in your diet either! get some into you so that you dont look like a weedy little sh!t and maybe you will get more ass which will sus your woes and needs to post about your "love handles" on an Army rumour forum!


/Rant.

I appologise for any grammatical errors.
 
#19
I would say that you really shouldn't get obsesive over your weight. Checking waistline is a better indicator of training progress. If you are burning fat but building muscle, it is possible to gain weight going from a sedentary to active lifestyle.
 
#20
Fallschirmjager said:
[quote="Pompey_Jock]
Simply put, the problem (certainly part of it) will be the fact that you say you work out at a high intensity..... high intensity training is not conducive to weight loss.
That old chestnut. This shite about working in a low threshold zone was thought up by fat lazy cnuts years ago cause they were too bone idle to put some hard graft in. This myth was debunked by sports scientists years ago. End of the day, burn more calories than you consume and you will lose weight. Simples.[/quote]

It isn't complete balls Fally, just that people don't read the whole thing. Over a period of weeks you can burn more fat in the lower thresholds than the higher ones. The thing is, you have to exercise for a lot longer/day. As you say, the higher the work rate, the more you burn/hour but it is possible to go for a lot longer in the lower rate. Think hillwalking, going for 6+ Hrs/day over fast running for 45-90mins/day. People who think that 45 mins in the "fat burning zone" burns more fat than 45 in the "red zone" are totally wrong though.
 

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