CycloneErik
Well-Known Member
When you say "stalled," does that mean that you had a week where you didn't lose or longer?
Really, you can do everything correctly and stall for a short time without it meaning it's time for big adjustments. The big adjustment might actually hurt your weight loss effort, assuming that you've been making good progress before whatever this stall is.
Really, you can do everything correctly and stall for a short time without it meaning it's time for big adjustments. The big adjustment might actually hurt your weight loss effort, assuming that you've been making good progress before whatever this stall is.
When I have started after a break I will usually do a feeler week to know what weights to do and to let my body adjust to lifting. Below is usually the duration with sets by reps.
3 weeks 3x12
3 weeks 3x10
3 weeks 3x8
3 weeks 4x5
I usually try to add 5-10 pounds to each set depending on the lift I am doing. I will also try to have enough weight to where I struggle on the last set but I still aim to do at least 80% of the reps on the last set. I will also try to push a little more weight after a week.
I usually would lift 3-4 days a week and would do a day of chest and triceps, day of shoulders and biceps, and a day legs and back. If I do 4 days I would usually do legs one day and back the other. I would also throw in some more abs with the back day. I usually try to do some abs/back before I start lifting for a warmup. I would also aim to do 3-4 lifts per muscle group and try to rotate lifts so I don't do the exact same workout as the previous week.
A really good tip is to keep a journal of the exercise, weight, reps and sets. It will help to you remember what you did the prior week and adjust for the current week. It is also nice to know your progress as well.
3 weeks 3x12
3 weeks 3x10
3 weeks 3x8
3 weeks 4x5
I usually try to add 5-10 pounds to each set depending on the lift I am doing. I will also try to have enough weight to where I struggle on the last set but I still aim to do at least 80% of the reps on the last set. I will also try to push a little more weight after a week.
I usually would lift 3-4 days a week and would do a day of chest and triceps, day of shoulders and biceps, and a day legs and back. If I do 4 days I would usually do legs one day and back the other. I would also throw in some more abs with the back day. I usually try to do some abs/back before I start lifting for a warmup. I would also aim to do 3-4 lifts per muscle group and try to rotate lifts so I don't do the exact same workout as the previous week.
A really good tip is to keep a journal of the exercise, weight, reps and sets. It will help to you remember what you did the prior week and adjust for the current week. It is also nice to know your progress as well.
[ame=http://www.youtube.com/watch?v=bIutQTWr4ZQ]Tommy Boy Weight Room - YouTube[/ame]
Cyber,
Two options I would suggest:
1. Men's Health mag has a pull out weight routine in it monthly. They are usually pretty good, some may be more challenging that beginner though. I keep them as a library for whenever I need. You should change up your weight program about every 4 weeks.
2. elev.8 Fitness Consulting - this guy does custom programs for people on a monthly basis. This is who does my program training for me. Good so I don't have to figure out a program all the time, but don't have to pay for a "trainer" either. He has helped me lose over 100 lbs, and also has helped me train for an Ironman, and now I am in heavy weight mode building muscle and have double my strength maxes in about 7 months. Bout 50 - 100$ a month. It's all online/email coaching, ideal for someone who knows what they are doing, but needs someone to tell them what to do.
Two options I would suggest:
1. Men's Health mag has a pull out weight routine in it monthly. They are usually pretty good, some may be more challenging that beginner though. I keep them as a library for whenever I need. You should change up your weight program about every 4 weeks.
2. elev.8 Fitness Consulting - this guy does custom programs for people on a monthly basis. This is who does my program training for me. Good so I don't have to figure out a program all the time, but don't have to pay for a "trainer" either. He has helped me lose over 100 lbs, and also has helped me train for an Ironman, and now I am in heavy weight mode building muscle and have double my strength maxes in about 7 months. Bout 50 - 100$ a month. It's all online/email coaching, ideal for someone who knows what they are doing, but needs someone to tell them what to do.
C
CyBer
Guest
I've lost a total of 25 lbs now, and it keeps bouncing back and forth between 25-23 lbs lost, and has been doing this for about 2-3 weeks now so it's becoming frustrating. My diet I thought was alright (in fact I lost all that weight with mostly just diet) but since that hasn't been cutting it I decided to start jogging and have been doing that for a couple few weeks now.
Mostly I'm just frustrated with not being able to lose anything and I don't know if I'm eating too many calories or too few (around 1650 a day) I'm still overweight so the weight should be coming off, but it's not.
For maximum performance you must gel your hair before entering the weight room. Once inside, allow your lanyard to dangle outside the pocket of your sweats, that is the look they were made for.
Always remember that everyone is staring at you and judging your every move at all times, so how fierce you look while lifting is 95% of the reason why you are there.
Always remember that everyone is staring at you and judging your every move at all times, so how fierce you look while lifting is 95% of the reason why you are there.
CycloneErik
Well-Known Member
If you added the workout, it's probably too few. That's my first guess. That actually does require more energy coming in.
C
CyBer
Guest
Interesting, I would give it a shot, but I'm a poor college student who can't have really any extra expense. I jog outside because I hate treadmills but I have a gym membership for free from my apartment complex.
C
CyBer
Guest
Yes, but it was stalling before I started working out. That is why I'm confused.
Definitely add in a lifting routine. I like 5x5 as mentioned before, but as long as you're in the weight room moving weight around, you'll be ahead of where you are without it. I wouldn't worry about being too low on cals at 1650, as long as you take in adequate fat and protien. If you've been cutting for an extended period (I assume you have at 25#, nice job btw), you may want to try a 1-2 day refeed to get your leptin levels back up. You'll gain some water weight for a couple days after, but it should come off rather quickly.
"My knees hurt too much to do P90X, etc. yet I keep jogging even though I have a gym membership and access to lower impact equipment..."
If said gym is Ames Racquet and Fitness, get your *** in there and swim a couple days a week. You'll burn calories damn fast and you'll maintain muscle mass with minimal impact.
If said gym is Ames Racquet and Fitness, get your *** in there and swim a couple days a week. You'll burn calories damn fast and you'll maintain muscle mass with minimal impact.