QuestionI'm 5'2" and 114 pounds... trying to lose weight (about 10 pounds). Right now I'm struggling with binge eating, and have gone from 110 to 114 in 2 weeks :( I know it's only temporary, and starting today I am talking to my nutritionst each day and really trying to stay on track. Anyway, this past week *against the suggestions of my nutritionist* I counted calories, and had about 18420 calories!! I exercised a lot kind of:
Monday
- elliptical for 125 minutes
- brisk walking for 50 mins on an incline
- weight lifting for 10 minutes
Tuesday
- elliptical 100 minutesd
- stair stepper 5 minutes
- weight lifting 10 minutes
Wednesday
- elliptical 70 minutes
- moderate stationary mike 15 minutes
- moderate walking 25 mins
- weight lifting 15 mins
Thursday
- elliptical 55 minutes
- moderate bike for 45
Friday
- elliptical for 85 minutes
- stationary bike moderate 25 minutes
- weight lifting 20 mins
Saturday
- ran 3 miles at 6.0mph.
I want to take a rest day today, but feel like I need to torch more calories. I don't know what to do... I feel like a failure eventhough I'm at the gym so often. There's basically no way any of this is muscle gain ... I'm so frustrated!!
Am I "overtraining?" and if I get back on a 1400 a day meal plan should I be okay? I'm going to the shore in a week, and am really nervous.
AnswerHi Shannon,
It's not how much you are doing, more about what you are doing.
Intensive weight training is the best exercise for all over health and for burning fat, yet you are doing that the least.
I would cut down on the cardio and intensify the weights- but do not do them every day. You must listen to your body and obey the breaks inbetween exercise. As you become fitter you will increase the days between weights until you maybe only do a session a a week.
A quick calculation shows that you need a minimum of 70grams of protein a day and your calorie burn at rest is about 1000cals.
The only way to burn off fat is to increase the density of your muscle. This will lead to a higher calorie burn all day.
You do this by intensifying the weights and making sure you have a great nutritional programme that is low in white carbs such as bread/past/rice/potatoes and high in quality protein such as fish/chicken/eggs/soya.
Your minerals and vitamins can come from veg but you will need to supplement if exercising.
Take a look at my site: www.thinkslimntrim.org/shoponline
where you will find lots of useful info on supplements.
Finally, a bit of work on becoming more positive with yourself. The only way to succeed is to fail-get up-learn- and move forward. And that is what you are now doing!
All the best
Nevil
The average guys best chance of success in a home business is at www.earningsaccelerator.com
