Body Fat Loss/Weight Loss

[Natalie]

I have been struggling to lose body fat...currently 22% trying to reach 12%. It has been weeks of a strict diet, weight training with a trainer, Pilates Training, and running 4x week, but my weight has remained the same as well as my body fat.

I was doing the 40/30/30 program, and eating about 1300 calories a day...what do you ladies suggest? I am at my wits end....as I have been trying to lose weight, and only gaining this past year! I would appreciate if you could reply with your diet and workout routine!

Thanks,
Natalie

[lindalu]

How long have you been on this plan? Maybe you have hit a plateau and need to change up your plan a little.
what is a typical day of diet & exercise for you please give me a detailed description.

[Natalie]

I started this 40/30/30 plan....I would eat oatmeal, skim milk, egg whites, tuna, chix, whey protein shakes, etc. I was on a 1,200 cal diet. (Starting Sept. 1)

I am usually a 55/30/10 person...I don't do well with alot of protein for some reason, but my trainer wanted me to limit my carbs.

Last year, when I was training in Pilates and teaching aerobics, I ate alot of oatmeal and sweet potatoes. With this diet and my training I became pretty slender and toned-lost about 10 lbs. fat.

Since then I have moved and gained 10 lbs. I have been doing yoga and running to change up my routine, and noticied no difference. So I started with a trainer 3x/week. After I train for 45 min. with them, I do interval running for 35-45 min. I also teach Mat Pilates 2x/week and aerobics 3x/week, plus do my own Pilates on my machines. I have decided as of yesterday (when I discovered I had lost no weight or body fat) to go back to my comfort zone, and where I had my earlier success, and add carbs back into my diet (sweet potatoes, fruit, and oatmeal).

I am beginning to wonder if this is a medical condition...I am not sure how much more I should or should not be working out....how much I should or should not be eating, etc. I really would like to do a competition next March, but at this rate, I'll be another 6 lbs. heavier.....

Any suggestions would be helpful....

[lindalu]

I made the same mistake when I first started training of training like a bodybuilder and totally depleting myself of the energy needed, you are a fitness athlete you do need carbs for energy. We need carbs for energy and fuel for our routine and our workouts. To be lean and still have energy, eat carbs that are
low on the glycemic index. Also remember to drink plenty of water everyday as this curbs the appetite and helps prevent injury. It is vital to to be hydrated in order to have energy in your routine and keep your muscle's from cramping during performance.


Also, regarding running take a look at the bodies of long distance runners and than take a look at those of sprinters. I would recommend incorporating sprints 2-3 times a week either on the teadmill or outdoors try 20-30 minutes 1 minute sprint 1 minute fast-paced walk.
You won't believe how fast you will see your whole body become lean and shapely.


Routine practice 3 times a week for 1 hour and or gymnastics if you plan to incorporate that into your routine. Remember rest is also important for results and to prevent injuries, 3 days on one day off might be a suggestion.

[danielpearl]

In my opinion, your problem can be of releasing cartisol hormones during workout. these hormones lets you gain more and more weight. when you exercise so much without breaks a point comes when you start to pant. at that moment, this hormones release from your body and you get extra fat. Try avoid that and exercise in sets.