[quote]eraser51 wrote:
thanks for the info!
what can I do with the nutrition?
carbs? porridge? low GI?[/quote]
As Bill already pointed out, your nutrition isn’t likely the reason why your fat loss has stalled. You seem to be deadset in believing that some small (or large) nutritional change will suddenly make your body mobilize fat like crazy. If what you are saying about your nutrition is exact, then it’s not the problem. Your body is simply inefficient at mobilizing fat and it is your exercise program that will improve that.
When I used to prepare people for physique competitions (I still do from time to time, but I work mostly with performance athletes) lowering calories or cutting out stuff from the diet was always the last thing I did (well once the client was already on a rational fat loss dietary plan). I always used exercise first to stimulate fat loss and only lowered calories or cut out some stuff from the diet when I had no other option.
Doing more exercise isn’t only about burning more calories, in fact it isn’t THAT important. To me, doing intense exercise improves your capacity to mobilized energy stores. And the more you have to mobilize them, the better you become at that task and the easier fat loss becomes.
Dr.Berardi once wrote about G-Flux. By analyzing tons of athletes he found that those who were the leanest had the highest energy turnover… meaning that they had both a high caloric intake and high activity level. Basically turning your body into an efficient energy mobilizer.
So I’d first look into increasing activity level and easy cardio wont do it. You need an intense activity like Bill and I already talked about.
Longer duration sets (which can be done after your strength work), cardio intervals (e.g. 30 seconds all out, 30 seconds moderate), loaded carries, etc.
Of course there is a limit to how much exercise we can add. But I’m guessing you are nowhere near that, and the exercise you are doing isn’t that great at mobilizing energy. Good for preserving muscle while on a deficit, yes. But if your problem isn’t holding on to your muscle mass, it’s mobilizing stored energy then you need to address that issue first.
Now some people would rather believe that they are simply missing out on the proper nutritional approach… truth be told most people (especially those who are overweight, in all due respect) prefer to deprive themselves somewhat at the kitchen table than to really suffer in the gym. Sadly when you are a bad mobilizer of energy stores cutting out calories, food types etc. wont work for long; you need activities that improve your capacity to mobilize the store fat. Otherwise you’ll simply store less (because of the lower calories) but not mobilize enough to reach your goal… your body will adapt to the caloric intake before you made the changes you want.