What can you suggest for someone who has always exercised but is changing up her diet, from super lo-carb to a balanced diet? Making the commitment to be more consistent in running and weight training, I haven’t seen much of a resultint he past 6 weeks and I would like to know if you have any ideas.
What do your running and weight lifting routines look like? Intensity is key.
You could also try adding a green tea extract and eating spicy food (capsiacin) though training intensity is much more important.
And how are you measuring metabolism? By weight loss? Specific changes in body comp? Hunger?
And how does your over all caloric intake now measure up to your old diet? Did you just add more food to your plate or cut portions to make caloric room?
Caffeine. It is my Lord and savior.
I am running a 5K at least 5 days a week. My neighborhood has very steep hills so from what I have read I feel like I am getting a good inerval workout there. My speed is getting better but nothing to brag about, 10 min mile. Hitting the weights at least 3 days a week, doing a little cardio right before to get my heart rate up.
I am using myfitnesspal.com to help me track my calories/fat/carbohydrates/protein. I am taking in about 1600 cal per day. I am taking a multi vitamin and fish oil.
So maybe add in Green Tea? I was taking Hyroxycut Max, but seems like it isn;t doing anything to help. I think it has green tea in it?
So any advice is soooo appreciated. I will not give up, I just want to see if there are more things I could be doing to see some results. I have moments of complete frustration!!!
Sorry didn’t answer all your questions. I am trying to stay off the scales, I am sure I should have done measurements. I am using my clothes as a guage, waiting for them to feel better I guess. I know you are going to tell me to go home and do measurements, right?
As far as changing my diet, I added in whole grains, good fats (natural peanut butter, almonds)and some dairy like greek yogurt and skim milk. All of these things I have avoided while doing the low carb ketosis crap which has screwed up my metabolism. I am very impatient so I like fast results.
[quote]libra_lady wrote:
Sorry didn’t answer all your questions. I am trying to stay off the scales, I am sure I should have done measurements. I am using my clothes as a guage, waiting for them to feel better I guess. I know you are going to tell me to go home and do measurements, right?
As far as changing my diet, I added in whole grains, good fats (natural peanut butter, almonds)and some dairy like greek yogurt and skim milk. All of these things I have avoided while doing the low carb ketosis crap which has screwed up my metabolism. I am very impatient so I like fast results. [/quote]
You don’t need to measure, if your clothes are fitting better, then you’re making progress. I’d say less running and more heavy weight lifting. Too much running may be catabolic. Lifting heavy will get your heart rate up, then down in between sets, like intervals. If you love running, so sprints. Fasted in the morning if you like.
[quote]libra_lady wrote:
I was taking Hyroxycut Max, but seems like it isn;t doing anything to help.[/quote]
Weird, have you called the company to report the problem?
[quote]libra_lady wrote:
As far as changing my diet, I added in whole grains, good fats (natural peanut butter, almonds)and some dairy like greek yogurt and skim milk. All of these things I have avoided while doing the low carb ketosis crap which has screwed up my metabolism. I am very impatient so I like fast results. [/quote]
If you want to eat a healthy diet you are doing just fine. You can maintain this path and you will lean out over time which is a good thing.
If you want the process to go a little quicker try carb-cycling by manipulating your “whole grains.” Start by subtracting carbs from days you run and adding those carbs to the days you lift. This will give you 3 low days, 3 high days, and 1 medium day. At the end of the week your total caloric intake will be the same.
LibraLady,
I think you’re doing it right. 5k daily won’t put you in a catabolic state if your diet is right.
When you lift, be sure you are doing compound lifts, not just curls, leg extensions et cetera.
Think squats, straight leg deadlifts, bench press, shoulder press, rows… I couldn’t tell if you’re doing them or not. I think a 3x10 or 3x12 is appropriate. The idea is that what ever weight you use, the last few reps should be very hard, even failing a few short. Really work your muscles and make them burn energy, don’t just go through the motions.
My question regarding diet is asking more about caloric intake. Are you eating more or less at 1600?
I do think measurements are important. Clothes shrink in the drier, stretch on hangers and your body and generally are not great tools. Check your fat percentages to see what your metabolism is doing.
There are no magic supps but Google search “green tea effect on metabolism research” and see what you find.
Also, when you finish your 5k, at least twice a week, do some jump roping.
Last one I promise, you may even want to bump your calories up. I know you’re tracking them but consider using an energy expenditure calculator. They aren’t an exact science but give decent guidelines. Find one that accounts for cardio, weight training, age, gender, general activity levels and body size. Not sure if linking other sites is appropriate but you can search one out.
What do you guys think? Does it make sense that we would generally want a fast metabolism?
A fast metabolism implies a higher energy requirement for maintaining life.
I cannot imagine where that would be considered an evolutionary advantage.
[quote]LIFTICVSMAXIMVS wrote:
What do you guys think? Does it make sense that we would generally want a fast metabolism?
A fast metabolism implies a higher energy requirement for maintaining life.
I cannot imagine where that would be considered an evolutionary advantage.
[/quote]
Considering fat loss in modern society, yes.
What exactly are your goals? That’s going to be the number one guideline that helps us fine-tune your training and nutrition.
It sounds like you’re doing a lot of cardio and a little weight training. It might be beneficial to shift those ratios a bit, depending on what you want to achieve.
This sounds a bit on the low side. You have to adjust calorie intake based on how you’re training and the results you’re seeing, but there’s a chance that your body finally “figured out” that it’s not getting enough calories, and that’s why progress stalled the last few weeks.
Fast results aren’t always permanent results. Tweak your training, nutrition, and supplements, and then give it some time to work. I looks like you’re already in pretty decent shape, so it’s not like you’ve got 14 pounds of water to drop immediately. On a related note, um, what’s the story behind the avatar pic?
[quote]CargoCapable wrote:
Also, when you finish your 5k, at least twice a week, do some jump roping.[/quote]
Can you please explain the logic behind this, because I can’t find any.
[quote]Chris Colucci wrote:
What exactly are your goals? That’s going to be the number one guideline that helps us fine-tune your training and nutrition.
It sounds like you’re doing a lot of cardio and a little weight training. It might be beneficial to shift those ratios a bit, depending on what you want to achieve.
This sounds a bit on the low side. You have to adjust calorie intake based on how you’re training and the results you’re seeing, but there’s a chance that your body finally “figured out” that it’s not getting enough calories, and that’s why progress stalled the last few weeks.
Fast results aren’t always permanent results. Tweak your training, nutrition, and supplements, and then give it some time to work. I looks like you’re already in pretty decent shape, so it’s not like you’ve got 14 pounds of water to drop immediately. On a related note, um, what’s the story behind the avatar pic?
[quote]CargoCapable wrote:
Also, when you finish your 5k, at least twice a week, do some jump roping.[/quote]
Can you please explain the logic behind this, because I can’t find any.[/quote]
Because plyometric exercises are a fantastic way to boost the metabolism.
[quote]CargoCapable wrote:
[quote]Chris Colucci wrote:
[quote]CargoCapable wrote:
Also, when you finish your 5k, at least twice a week, do some jump roping.[/quote]
Can you please explain the logic behind this, because I can’t find any.[/quote]
Because plyometric exercises are a fantastic way to boost the metabolism.[/quote]
So, no he can’t.
The Avatar pic is from Halloween last year. I am in a little better shape than that right now. It is just a fun pic of Bruce and I at a crazy party we go to every year. Tell me if it is tacky or distaseful…I can handle constructive feedback. I can change it up.
My goal is to undo the damage I did dieting the wrong way. I have loose skin and just want to improve my overall shape. I want more definition and a toned look. I am hopeful that I will loose some cellulite, but hey - I also know that comes with age and not taking goodcare of myself in the past. I want muscle, but I still want to look feminine.
I have stepped up my weight training as I am becoming stronger. I started standing dead lifts this past weekend. I usually do 3x15’s. But I am sure I could do more.
[quote]CargoCapable wrote:
[quote]Chris Colucci wrote:
What exactly are your goals? That’s going to be the number one guideline that helps us fine-tune your training and nutrition.
It sounds like you’re doing a lot of cardio and a little weight training. It might be beneficial to shift those ratios a bit, depending on what you want to achieve.
This sounds a bit on the low side. You have to adjust calorie intake based on how you’re training and the results you’re seeing, but there’s a chance that your body finally “figured out” that it’s not getting enough calories, and that’s why progress stalled the last few weeks.
Fast results aren’t always permanent results. Tweak your training, nutrition, and supplements, and then give it some time to work. I looks like you’re already in pretty decent shape, so it’s not like you’ve got 14 pounds of water to drop immediately. On a related note, um, what’s the story behind the avatar pic?
[quote]CargoCapable wrote:
Also, when you finish your 5k, at least twice a week, do some jump roping.[/quote]
Can you please explain the logic behind this, because I can’t find any.[/quote]
Because plyometric exercises are a fantastic way to boost the metabolism.[/quote]
isn’t running plyometric?
[quote]CargoCapable wrote:
[quote]LIFTICVSMAXIMVS wrote:
What do you guys think? Does it make sense that we would generally want a fast metabolism?
A fast metabolism implies a higher energy requirement for maintaining life.
I cannot imagine where that would be considered an evolutionary advantage.
[/quote]
Considering fat loss in modern society, yes.[/quote]
But what if fat loss is a problem of hormone balance and not energy-in versus energy out - i.e., hormone balance determines energy requirements.
[quote]LIFTICVSMAXIMVS wrote:
[quote]CargoCapable wrote:
[quote]LIFTICVSMAXIMVS wrote:
What do you guys think? Does it make sense that we would generally want a fast metabolism?
A fast metabolism implies a higher energy requirement for maintaining life.
I cannot imagine where that would be considered an evolutionary advantage.
[/quote]
Considering fat loss in modern society, yes.[/quote]
But what if fat loss is a problem of hormone balance and not energy-in versus energy out - i.e., hormone balance determines energy requirements.[/quote]
If exercise and dietary tweaks don’t help then she could see a doctor to determine if she is one of the few unlucky people with hormones wonky enough to noticeably negate such tweaks. Judging by her avatar, she’s not. But yes, hormones could possibly be an issue.
[quote]JLone wrote:
[quote]CargoCapable wrote:
[quote]Chris Colucci wrote:
[quote]CargoCapable wrote:
Also, when you finish your 5k, at least twice a week, do some jump roping.[/quote]
Can you please explain the logic behind this, because I can’t find any.[/quote]
Because plyometric exercises are a fantastic way to boost the metabolism.[/quote]
So, no he can’t. [/quote]
“How can I boost my metabolism?”
“Plyometric exercises”
“Wut, how stoopid!”
Cool story bro. Do your own research on jump roping, it’s the best way to learn.