Hello - If anyone has any advice on this I would really appreciate your feedback!...
So let's see if I can give you the short version...
I run an average of 30 miles per week (6 miles every morning into work) and I'm trying to shift the last 5 kgs in weight to get to my 'ideal' weight.... but just can't seem to do anything other than maintain my weight at the moment.
I'm a healthy eater and hardly ever have sweets or chocolate - if anything, my portion sizes are on the large side, and average 5 glasses of wine spread throughout the week.
What am I doing wrong / what do I need to do differently to shift the scales?
I initially lost 5 kgs last year when I started increasing my weekly mileage (went from 20 miles to the now 30 miles p/week) and controlled my food intake, but the weight loss has now stopped and I'm only half-way to my goal...!
The initial 5kg weight loss also meant I improved my half marathon time by 10 minutes (PB of 1:42). So I'm also keen to lose the weight so I can improve this time (maybe even by another 10 minutes?!)
So any feedback or advice would be greatly appreciated - I'm feeling very frustrated and unmotivated because it's now been over a year since I've been trying to lose the last 5 kilos - ARRRGGGHHHH!!!
Thanks - BB
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Am no expert tho - am struggling with same thing myself:-).
Have thought about it... but haven't tried it... maybe I need to think about it seriously... doh!
How about incorporating weights with running - can the body get used to the same routine of running and may need some variety in exercise? Or will doing weights put more weight on??
I don't mind getting more muscle tone, but not bulk - basically want to be a lean machine (don't we all??)
)
And now - just a personal query - is losing 5 kg really worth losing 5 glasses of wine a week (which for me is about total enjoyment - kids in bed, beer in hand relaxation)? Personally I would rather shoot myself now than contemplate losing those little extra treats!
My suggestion would be to look at your portion sizes which you suggest are big(if you are still determined to lose the 'extra') If for instance, you have 1/2 complex carbs such as pasta, 1/4 meat, 1/4 green veg, change the proportions so that the complex carbs and green veg swap over - this is classic 'low GI' diet principal and helped me to drop the last stone post kids. It has stayed off and I'm just eating more fruit and veg and less bread etc now with no lost enjoyment and less post lunch sleepiness! Good luck
I know there are 'hidden' calories in a glass of wine, but it must also be my portion sizes and complex carbs vs green veg that is keeping me here...
Do I need to 'step-up' my exercise (miles p/week) in order to burn more calories? Or should I just continue to keep an eye on the food intake?
I really do want to get my head around this and make progress on it without being too 'boring' with my eating (it's just a shame that I'm really into the taste of food!)
Any good websites for calorie-counting and tracking calories??
Thanks again for the advice!
BB
Muscle burns calories faster than that of an untoned muscle. Aim for 3 weight sessions a week working all the main muscle parts (back, chest,quads, hamstring, bicep and tricep and shoulder) and within 4-6 weeks you should see some improvement. also monitor your portion sizes. Aim to have smaller portions around 4-6 times a day rather than 3-4 larger meals a day.
Hope that helps and i so wish i would take my own advise!!!! lol..... Ditching the wine would be a killer for me but it is empty calories im afraid.
Tracey
I'm not that clued-up with weight training, but I do know you should do them in sets of 3? How many reps each? And how long should I spend on each muscle group?
maybe I will have to cut down on the wine also - so unfair! )
is it realistic, or are you aining for too thin?
I do mine as a circuit as it gets your heart racing and gives a little cardio workout too. So i just hop from one machine to the other. OR you can have 30 seconds rest and do next set.....May be a good idea to join a gym until you get used so you know you are doing the exercise correct.
5 glasses of wine a week is not massive amounts, i reckon building some muscle and opting for smaller portions more often will do the trick.
Tracey
my advice would be to ignore 'ideal' weights. According to those charts, etc I should be 11st. I'm not I am 11st 7lb.
When I was climbing alot I was 12st 8lb an never felt overweight, I was just more muscled in my upper body than now.
I think that if I got to my 'ideal' weight not only would it be hard to maintain but I also think I would look uinhealthly thin.
So you're 'ideal' wieght is what you are happy with not something from a book or chart that does not take into account muscle mass.
Colin
T
Sorry about the wine suggestion peeps - don't really drink so it sounded easy to me:-)
Now if someone suggested I gave up my daily couple of squares of dark choccie would be up in arms:-)
A pound of muscle weighs more....
No, that's not it either..
Muscle is heavier. As Tracy says you lose inches but necessarliy weight.
That'll do.
Colin
I don't know what it's like to be too skinny, but I love food too much to be able to deprive myself of it!
Weighs exactly the same, but takes up less room:-)
(the old ton of feathers, ton of bricks thing:-)
thanks, I was struggling with that :-)
Colin