QuestionI am 41 yrs young, 5'4" 81 kg. I eat the following on a daily basis (this doesn't change from day to day):
B/fast - either porridge with a protein shake or poached eggs (1 whole & 3 whites) on rye toast.
snack - either protein shake with an apple or 2/3 cup fat free yogurt with 1/3 cup low fat cottage cheese with sunflower seed & raw cashews (1/2 handful) or tin of tuna.
Lunch - basmati rice (fist size when cooked), chicken breast (palm size portion) & vegies.
afternoon snack - whatever I didnt have for the morning snack that day.
dinner - either chicken or tuna & salad or scrambled eggs (1 whole & 3 whites) with vegies if I didnt have eggs at b/fast.
I drink a min of 3 litres of water per day.
I exercise as follows:
Daily 30 min walk
4 times a week a fitness class (3 x cardio, 1 x toning)
min twice per week weights at the gym.
I find it extremely difficult to get my weight under 80 kg, can you provide me with any advice on the training or eating that I am doing.
Many thanks
AnswerHi Karen,
It looks like you are eating quite well and training hard. It's frustrating to not see changes when you are working hard. I am wondering what your total daily calories are? Honestly it looks like you may not be eating enough. When we don't eat enough our metabolism slows down and burning fat becomes much more difficult. You are quite active, and even though you want to lose weight your body needs adequate calories to fuel that.
For your exercise, you may want to consider doing some sprints for cardio, and also adding supersets to your weight training if you haven't already. Those 2 training methods will give you an extra calorie burn. Also, don't be afraid to lift the heavy weights. Lifting heavy weight recruits more muscle fibers and burns a lot more calories that lifting lighter weights.
If you would like to talk more about this just let me know.
Sarah
www.sarahpersonaltraining.com
