Hey GYM rats

**Soltakr** · 03-04-2008, 03:33 PM

I'm not a competitive athlete but I do hit the gym ever so often (mostly so I don’t get fat) For few months I've become more serious. 4 times a week and got a good routine going and I've notice some good changes. However the last 2 weeks I can’t seem to drop any weight. I understand muscle vs. fat but I'm not really training for strength. Tring to get the weight off. So my diet is good and my run times are getting better but my weight lose has stopped. The people I ask say I have "plateau" and need to change up my routine. What’s to best way to get break through this runt?

**310stanger** · 03-04-2008, 04:04 PM

Originally Posted by Soltakr

I'm not a competitive athlete but I do hit the gym ever so often (mostly so I don’t get fat) For few months I've become more serious. 4 times a week and got a good routine going and I've notice some good changes. However the last 2 weeks I can’t seem to drop any weight. I understand muscle vs. fat but I'm not really training for strength. Tring to get the weight off. So my diet is good and my run times are getting better but my weight lose has stopped. The people I ask say I have "plateau" and need to change up my routine. What’s to best way to get break through this runt?

you dont plateau with weight loss, you plateau with muscle gains at some point, then you have to break through them. The weight loss thing is simple. You are taking in more calories then you are burning up, or its the wrong calories at the wrong times. Personally I wouldn't worry as much about your actual weight as I would jus the appearance. The mirror is more relevant then the scale is. You are gonna gain some weight in muscle which might offset your weight loss depending on what kind of body type you have.

What is your height and weight?

**86 IROC-Z** · 03-04-2008, 04:13 PM

Originally Posted by Soltakr

I'm not a competitive athlete but I do hit the gym ever so often (mostly so I don’t get fat) For few months I've become more serious. 4 times a week and got a good routine going and I've notice some good changes. However the last 2 weeks I can’t seem to drop any weight. I understand muscle vs. fat but I'm not really training for strength. Tring to get the weight off. So my diet is good and my run times are getting better but my weight lose has stopped. The people I ask say I have "plateau" and need to change up my routine. What’s to best way to get break through this runt?

Short answer:

You're not burning enough calories, or you're consuming too many calories.

Long answer:

What are your goals? Why do you want to lose the weight, to look good with your shirt off or to attain a certain weight? What is your diet? Is your diet actually "Good"? Most of the time its not, but if it is, make it better. What is your routine? Is it all cardio, all lifting, or a mix of the two? Were there any significant changes in your lifestyle since you stopped losing weight?

**9t8z28** · 03-04-2008, 04:25 PM

Originally Posted by 310stanger

you dont plateau with weight loss, you plateau with muscle gains at some point, then you have to break through them. The weight loss thing is simple. You are taking in more calories then you are burning up, or its the wrong calories at the wrong times. Personally I wouldn't worry as much about your actual weight as I would jus the appearance. The mirror is more relevant then the scale is. You are gonna gain some weight in muscle which might offset your weight loss depending on what kind of body type you have.

What is your height and weight?

Are you a trainer/nutritionists or a tech? j/k

**310stanger** · 03-04-2008, 04:35 PM

Originally Posted by 9t8z28

Are you a trainer/nutritionists or a tech? j/k

both hehe

**9t8z28** · 03-04-2008, 04:39 PM

Originally Posted by 310stanger

both hehe

Oh, I am srorry, I meant tire and lube tech!

**310stanger** · 03-04-2008, 04:43 PM

Originally Posted by 9t8z28

Oh, I am srorry, I meant tire and lube tech!

**310stanger** · 03-04-2008, 04:44 PM

Originally Posted by 9t8z28

Oh, I am srorry, I meant tire and lube tech!

i hope theres a nice puddle of water in your car from that SWEET windshield job

**9t8z28** · 03-04-2008, 04:46 PM

Originally Posted by 310stanger

i hope theres a nice puddle of water in your car from that SWEET windshield job

Aww, you got me there!

**Nitro_Junkie97** · 03-04-2008, 05:13 PM

um....just stop eating.

**Soltakr** · 03-05-2008, 07:53 AM

Good questions...

Height- 5,10

Weight-187 lbs

Body fat % - haven’t tested

Goal -get my weight back down to 155-160 (out of high school)

Routine- 4 days a week. run 1.5 miles (12 mins), weights then stair climb 30 min

Diet- 2 shakes a day, sandwich for lunch and chicken or fish for dinner, no sodas...I do cheat ever now and then butter popcorn or Mexican etc, but that’s not every week

Results- So far I've dropped from 202lbs and my clothes do fit loser and I sleep better. No real change shape just smaller. Of course my endurance is better.

**SeVeReDiStOrTiOn** · 03-05-2008, 09:26 AM

Your height to weight looks pretty good so i'm guessing you have a high body fat %. You don't need to have it tested, just look in the mirror.

I'd concentrate more on burning fat/building muscle instead of your actual weight...like the others said.

**Soltakr** · 03-05-2008, 11:01 AM

Probably havent been at it long enough.

**86 IROC-Z** · 03-05-2008, 11:05 AM

Don't mix lifting and cardrio into one session, and don't let a session exceed 1 hour.

What time of day do you do cardio?

**86 IROC-Z** · 03-05-2008, 11:07 AM

And be sure to eat breakfast.

**SeVeReDiStOrTiOn** · 03-05-2008, 11:13 AM

^^^Breakfast is big...i've noticed just in the last 8 months how much a tuna sandwhich in the morning helps keep muscle mass on. Your body is going to get fed one way or another...you don't want it to munch down on your muscle.

**Soltakr** · 03-06-2008, 07:41 AM

Don't mix cardo and weight? really why is that..

I normally do my cardo first then weights the same day about 6-7 or 7:30

I was told once to do cardo in the morning then weight in the evening. Burn more fat through the day and have energy to left in the evening. Does that make any sense?

**86 IROC-Z** · 03-06-2008, 07:59 AM

Originally Posted by Soltakr

I normally do my cardo first then weights the same day about 6-7 or 7:30

AM or PM?

**Soltakr** · 03-06-2008, 08:31 AM

sorry PM.. thinking about doing the cardo part am then left PM, how does that sound.

**TN94z** · 03-06-2008, 09:53 AM

The best way to lose is to make sure you eat 5 or 6 small meals a day along with you exercise. As stated above, I don't suggest using the scale that much as your added muscle will skew your scale readings. Use a mirror, measuring tape, camera, etc.. Also, running is tricky to losing weight. The problem is the more you run, the more you strengthen your lungs and other muscles. What this means is that you the more your body gets used to running, the longer you will have to run to burn the same calories. For example, (all hypothetical) if you start out running a mile in week one then you might burn 200 calories. Okay, week 10 you run a mile you might not burn 100 calories because your body has gotten stronger cardio. So in week 10 you may have to run 2 miles to burn the same calories as when you ran 1 mile in week one....you see what I am saying?