Hey everyone! I need some advice. I keep reading differing answers to the questions I have. Here are my goals: -lose 20 lbs -tone -gain strength -not go crazy being rigid -shorten time spent in gym -I want to have this be a lifestyle, not a stint to lose weight.
not too much to ask, yeah? I dont think so!
I have tried the unweighed, unmeasured Paleo approach-- I lose about 5 lbs and then stay there.
I have tried the calorie restriction approach while staying Paleo, I lose about 5 lbs and then end up feeling weak, headaches, bad moods, its just not realistic.
I always end up switching back to eating unweighed/unmeasured, and gain the weight back. super annoying.
My Paleo is, for the most part, very accurate and clean. minus a few caveats that I am thinking coudl be what is tripping me up? thoughts? -I dont eat processed sugar. -i eat nuts and seeds -loads of coconut -loads of veggies (no potatoes) -no grains, no dairy -nothing processed
My workouts: 5 days a week, alternate between 25 minute sprint workout and 2/3 strength trainings. (i Body Pump class at 24 hr fitness) and 2 free weight workouts on my own, 30 minutes, heavy lifting.
-my sleeping and stress in right on the money
Am i eating to many calories? is it the nuts? the coconut? the occasional fruit? I dont even drink alcohol. How can I tweak this so I am on track?
Thank you so much for any advice!
asked bySunshine99 (0)
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on August 25, 2013
at 01:29 AM
Your seem to be working out way too much, especially cardio. Workouts ARE stressors. If you strength train too much or do too much cardio, you create cortisol in your body, which will inhibit your weightloss. Moreover, too much cardio will negate your strength gains. It's very difficult to tone and put on muscle when you are doing too many intense cardio sessions. Rob Wolf has a few articles on this--I suggest listening to his podcast. Also, the everyday paleo podcast (Jason Sieb and Sara Fargoso) talk about situations like yours all the time. Less really is more. Furthermore, if your body isn't getting enough fuel for those workouts, your going to put your metabolism in starvation mode. If I were you, I would limit your workouts to 3 lifting sessions a week + lots of walking. Put, check out the experts--this is a very common topic.
on August 24, 2013
at 05:30 PM
Maybe you are putting too much stock into what the scale says. I recommend using other methods of tracking your progress. You could use a particular piece of clothing that doesn't fit like it used to, take measurements with tape, or have your body fat percentage actually measured. It couldn't hurt to try to scale down the frequency of intense workouts and increase the amount of low level activity in your day to day life (just assuming since it was not mentioned.) It also couldn't hurt to go easier on the nuts as the majority of the fat in your diet should come from animal fats. Personally my budget right now doesn't really afford me the luxury of buying too many nuts so i just focus on trying to get it from animal sources and the occasional homemade mayo. You could always give intermittent fasting a try too...just don't take it to the extreme. Hope this helps : ).
on August 26, 2013
at 09:41 PM
Also, only you can determine which method is best for your weight loss (ditto food types). Dairy, eggs may/may not be great foods for you, or they may work after lifting, but not before. And as the phrase "strength workouts" means different things to different people (some do only 5x5 compound exercises with barbells; others lots of isolation exercises with dumbbells; some use machines; others do a mix), you may get more help if you're specific about the type of workouts you do: provide (1) the type of exercises (2) sets (3) reps and weight.
Example: I lift 3X a week. 2X this week I did a reduced 5x5 (five sets of five reps) for two exercises: standing shoulder presses and deadlifts. For shoulder presses: I do 5 sets of 5 reps of 40 pounds (5x5x40--also known as 5 sets across)--not including warmup sets. Deadlifts: 5x5 reverse pyramid: 110x5; 100x5; 90x5; 80x5, 70x5 (not including warm-up sets).
I also did the same shoulder press routine on the 3rd day, along with pyramiding front squats: 5x20; 5x30; 5x35; 5x40; 5x45.
So: provide your food and exercise info, and you'll get better assistance here. Again, good luck.
on August 25, 2013
at 12:59 AM
I started losing weight again when I cut the nuts out, so I would definitely do that (you can always add them back after 30 days or so, if you wish). And, as Cameron noted, the scale isn't the way to go. Sometimes I drop major inches but the numbers don't change on the scale (and then they do...).
I would encourage you to track your food macros for a while--90 days?--as that will give you an excellent source of info about the effects of your food choices. Besides, not knowing the composition of the food you eat (much less the calories), it is difficult to offer much more than general suggestions. For example (and this happened to me), you may not be eating enough food (which seems counter-intuitive, but is a reason many of us don't drop the weight). Some other ideas:
- Drink more water, especially salted water (assuming you are low-carbing--otherwise skip the salt). --Focus (again, for a while--30-90 days) on compound lifts in the gym, and ditch the cardio. Try a 5x5 routine (less than an hour), lift heavy, get done, and get out. Maybe walk instead of the intense cardio.