hi all , i got a question for which i just cant find the answer.
i was 91,6 kg 24% fat, i followed my diet and got down to 81 kg 16% fat. the thing is i am stuck. i cant loose any more weight.i followed a 1450 calorie diet to loose these 10 kilos, never cycled it. now that i am stuvk i tried to increase the calories a few and add some more cardio. but again nothing happens. i just cant loose more weight. i need to go down to 77 kg to be defined. can you please give me the solution to this problem ?
thanks for your time, theo
I'm here looking for advice also, so I may not be the best person to give it. But, if your fat loss is 'flatlining', then just take a week off from training.
I also find that if I am having a low fat loss week, it helps to completely change what I am eating to different calorie equivalent foods. Spend a week eating lots of fibre rich foods, and then switch back to your normal diet, see if that helps.
Bear in mind that when the body is under stress, it will attempt to preserve fat. So whilst any kind of workout will burn some fat, you are likely to put fat back on as a result of your bodys natural stress defense mechanism. So basically the best way to lose fat is through diet rather than exercise.
If I were in your shoes, I'd vary my diet for a week, and if that failed, I would take a week off of my workout.
A guy I workout with had this same problem, and he went for a colonic irrigation... Sure enough, he is now regularly losing weight again.
hi, thanks for the reply
i havent taken any time off from my workout. i workout out three times a week, as heavy as i can and do some cardio after 4-5 hours for 30 minutes. i dont want to turn my workout into a cardio session. because i am not using supplements i try to maintain my muscles through heavy trainning. also the days i dont workout i do cardio about 55 minutes.
it took me about 2,5 months to loose 10 kilos.
your advice is based on logic and sounds good. my diet is based on fat (55%), protein (30 %) and carbs (15%). its a low carb ketone diet. i've tried every diet on the book and this is the best by far. while loosing 10 kilos i could still lift as heavy as i did before the diet. hormone production was optimal (had blood tests to check it). i guess i just need to change the daily calorie intake and the pattern of foods i use.
10KG in 2.5 months is really good, especially considering that you are working out as well. I wouldn't change your calorie intake as it's worked up until now and seems 'correct' for your weight and workout (maybe a little low actually), just change the distribution of calories over different foods.
Where did you get your blood tests done? Was it a medical thing or did you request for it to be done?
hi, thanks for the reply
i havent taken any time off from my workout. i workout out three times a week, as heavy as i can and do some cardio after 4-5 hours for 30 minutes. i dont want to turn my workout into a cardio session. because i am not using supplements i try to maintain my muscles through heavy trainning. also the days i dont workout i do cardio about 55 minutes.
Chuck the cardio, it could be stressing your body & making it hold on to fat as a survival mechanism.
I also do cardio on my rest days (about 30 minutes or so)
I lost 13.5 kilos in 3 months.
The advice says don't do the cardio. Our experience says it works.
I am not saying either way but I am happy i did it and am seeing great results.
Now lost 16 kilos in 4 months.
Sounds like the dude's hit a weight loss plateau though, he can't just keep running & losing weight forever. A few weeks on the weights only approach may work for him
I lost 6 stone doing cardio & I'd never do it again (not that I'd put 6 stone on again in the first place :P)
I also do cardio on my rest days (about 30 minutes or so)
I lost 13.5 kilos in 3 months.
The advice says don't do the cardio. Our experience says it works.
I am not saying either way but I am happy i did it and am seeing great results.
Now lost 16 kilos in 4 months.
You mean your experience?
This guys experience says it might not have worked for him. Remember 1 lb of muscle needs 30+ cals per day to maintain it.
Its possible the cardio is helping waste his muscles?
Lose 10lbs of muscle thats 300 calories a day less you have to eat to keep up the weight loss. Plus any difference in being lighter (ie less energy to move around).
I also do cardio on my rest days (about 30 minutes or so)
I lost 13.5 kilos in 3 months.
The advice says don't do the cardio. Our experience says it works.
I am not saying either way but I am happy i did it and am seeing great results.
Now lost 16 kilos in 4 months.
You mean your experience?
This guys experience says it might not have worked for him. Remember 1 lb of muscle needs 30+ cals per day to maintain it.
Its possible the cardio is helping waste his muscles?
Lose 10lbs of muscle thats 300 calories a day less you have to eat to keep up the weight loss. Plus any difference in being lighter (ie less energy to move around).
I appreciate the maths etc and please note I just made a statement. I never advocate doing or not doing cardio I just state my experience of it and the results I have gained through my mixed and possibly unorthodox approach.
