I can't seem to lose any weight...?
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Answers:
Well, first thing is if you've been doing the same workout for 2 years, your body has fully adapted to it, so it has no reason to make any changes.
Now, on top of the fact that your body has adapted to it, long duration, low intensity cardio is a very inefficient way to lose body fat. There is much research that bears this out, but most gym goers don't read research and still believe you need to do endurance training to lose fat. Well, you are the perfect example of how that doesn't work.
High intensity, shorter duration cardio intervals are much more effective. A cardio interval routine would be something like this:
4 minute warmup (using bike, treadmill, elliptical, whatever)
30 seconds at near max intensity (8-9 on a scale of 1 - 10)
60 seconds at moderate intensity (5 on a scale of 1 - 10)
Repeat this 30/60 interval 7 - 8 times.
Do a 4 minute cooldown.
Don't worry about how many calories you burn during your workout. What is light years more important is how many calories you burn the other 23 hours of the day, don't you think? With you low intensity cardio, within 30 minutes of hopping off the treadmill, your metabolism is back where it was before your workout. With high intensity intervals, research shows you can keep your metabolism elevated for an additional 12 - 24 hours. That is much more important than worrying what the display on the machine says.
Also, you do need to do resistance training. If you gain muscle, that is great. Muscle is where your body actually burns fat for energy. The more muscle you have, the higher your metabolism is, the more calories and fat you burn all day.
Your current routine probably has caused you to lose muscle mass.
As far as nutrition goes, your best bet to put your body in a position to burn fat is to eat frequently throughout the day, at least 5 - 6 times, with smaller portions. You obviously need to make good choices, and drink plenty of water.
There are several good programs out there you could check out, including Turbulence Training by Craig Ballantyne and Burn The Fat, Feed The Muscle by Tom Venuto. You can check them out at http://www.bestfitnesstools.com... . Also, you could check out The 17-Week Body Transformation Course at http://www.bodytransformationcourse.com... .
Hope that helps,
Dave S.
Owner, Perfect Fit Personal Training Studio
http://www.thetruthaboutdiets.com...
slow metabolism
Your body is probably used to the running you do, kick it up a notch and try to go quicker or do 3 miles... and for the record, according to your BMI you are healthy weight =]
SHITITOUT. That is all.
oh that sucks..
ya its probably a slow metabolism
start running 3 miles. if you can't do it stick to 2. keep running more and more miles every week. treat yourslef with something good each month so you don't lose focus. have threee meals and a little bit of snacks here and there. a lot of water, fruit, and nuts is good. but- dont turn into a health freak.
Weight Loss Facts:
Low Fat Foods DON'T WORK.
You cannot lose weight using Low Fat Diets. Low fat foods have been popular for more than 15 years, but yet our society is getting more overweight as each year passes. This fact alone should tell you that eating a purely low fat menu is not the answer to losing weight.
Low Calorie Diets DON'T WORK.
You won't lose weight using a Low Calorie Dieting Plan either. In fact, eating low calories is the worst thing that you can do to your body, since that will only slow down your body's fat burning engine and ruin all chances of losing weight (low calorie diets may allow a few pounds of weight loss for the first few days, but then after that all weight loss comes to a halt --- known as a dieting plateau). You can never get slim by starving yourself.
Low Carb Plans DON'T WORK.
You'll probably find it extremely difficult to get slim using a Low Carb Dieting Plan. Low carb diets have recently become popular over the last couple years, but the problem with low carb menus is that they are too strict and TOO HARD TO FOLLOW for average people. Low carb menus tend to rob your body of too much energy (carbohydrates) and make it nearly impossible to remain on the program for very long. This is why so many dieters find it difficult to follow a strict low carbohydrate menu.
What about Weight Watchers and Jenny Craig Dieting Plans?
Weight loss programs such as Weight Watchers (and Jenny Craig) usually involve slower dieting progress over a longer period of time, since such programs generally promise only 2-3 pounds of weight loss per week. Also, programs such as Jenny Craig usually involve buying special meals and/or dietary supplements during the initial phases of the program. While some people may like these types of dietary programs, we prefer a dieting plan which focuses on faster weight loss, such as the Accelerated Fat Burning Program shown below...
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