at the same weight for 10 days.
I am doing cardio fro 45 min. I am doing intervals. i am stregth training 2 X week. Cheating a bit on my diet but for the most not really. HELP.
I need to make the numbers go down… help please…
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^ but are u losing the inches?
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^ i don't think so.
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my weight has been stuck for months now n i have to increase it 
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You've plateaued. Your body is in a routine and is expecting the aforementioned exercises that are doing.
=> Change your exercise regimen....increasing the intensity as well. E.g: if you're running for 45 mins, make it 1 hour or more. Make sure it's a mix of cardio and not just one type.
=> Incorporate more strength training.....you may need to increase the weight you're lifting.
=> Slightly alter your eating patterns and times - try 6 small meals rather than the traditional 3. Try adding more protein to your diet.
thanks for the info …my only problem is eating…the intensity is there but i dont eat much
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no!!!!!!! normal time-period for plateau is 3-weeks viz if you cant see changes in your transformation for 21 days you are stuck..
for 2 weeks try to do cardio in HIIT and cut the time in half 45/2= 22.5 minutes of brutal HIIT cardio and keep doing the strength 3x a week just feel the pump in the muscles. up your water intake and see if it all helps in 2 weeks. trust me it will.....
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and for 2 weeks no junk food, no soda, no sugar and no off-time snaking (even with good foods)......
You've plateaued. Your body is in a routine and is expecting the aforementioned exercises that are doing.
=> Change your exercise regimen....increasing the intensity as well. E.g: if you're running for 45 mins, make it 1 hour or more. Make sure it's a mix of cardio and not just one type.
WHAT? I can't run for 1 hour. 30 minutes running, 30 minute on the bike. But I don't burn that much calories on a bike. I don't even feel like a workout.
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=> Incorporate more strength training.....you may need to increase the weight you're lifting.
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Same amount of reps? same sets? Or less?
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=> Slightly alter your eating patterns and times - try 6 small meals rather than the traditional 3. Try adding more protein to your diet.
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Do those protein shakes work or powder thingy work?
Should I be replacing calories with protein or just adding protein to my diet.
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moti spotted.
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^ chup oye.
Like Maroush said I am sitting on plateau - mujhay dhaka do so I can roll off the hill.
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GEEEEZZZZZZZZZZ
have u red wat i said above....?
instead of running 45 mins, run for 23 mins but do it in HIIT. run for 45 secs as hard as you can and then run 45 sec as normal pace so your heart can stable itself. do it for 23 mins...
Basically you need to keep your body guessing because at the moment it is stuck in a routine. So…if you are eating your normal diet that is higher in carbs, try eating less carbs and add more protein. Or…if you have a snack in the day that comprises of mainly carbs, switch it for a protein snack.
Regarding shakes and stuff - when i was a workout-freak, i used to drink Interactive whey pro xl chocolate after workouts…amongst some other stuff. You can try GNC’s shakes… strawberry and vanilla is supposed to be quite nice…add a banana, whizz it up and have it after your workout.
Dude makes a good point :k:
GEEEEZZZZZZZZZZ
have u red wat i said above....? instead of running 45 mins, run for 23 mins but do it in HIIT. run for 45 secs as hard as you can and then run 45 sec as normal pace so your heart can stable itself. do it for 23 mins...
i do that already. (intervals) What is HIIT?
or instead of protein, eat veggies
According to the skinny ***** diet, veggies are your friend. You can't eat protein and white flour products, but you can eat whole grain. So eat a million veggie dishes, fruits, and whole wheat pasta if you're craving carbs
or
slim fast 2x a day
or
run at a stead pace for 2-3 miles, thats what long distance runners do. the interval thing is for sprinters
also keep a water bottle and gum with you at all times
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eat everythign for a week, continue some exercise:chai: n start again.
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lifey - why are u trying to derail me?
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High Intensity Interval Training. HIIT....
its the same cardio but its doing it in high intensity. on treadmill (as i said above) run for 45 secs for as hard as you can on slightly higher difficulty then after 45 secs slow down to at ease jog mode and and lower difficulty and run for 45 sec. keep doing it for 23 mins. its much better than 45 mins boring cardio and it will work even after the workout session.
what were you doing before and wats your protein intake.
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umar - I do 2 minutes intervals but i will try the 45 seconds one.
I guess I can up my intensity a notch or two.
Protein - lentils, beans, egg whites, chicken etc
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Maybe you are losing fat but gaining muscle