Search From Over 10,000
   Pages of Fitness Content!

Workout Questions - Workout Tips To Keep Losing Weight

Workout Question:
I have been eating more protein (eggs, chicken, salmon, low fat turkey) and I use wheat bread. I eat vegetables, fruits, drink plenty of water, no pop, and 2 shots of espresso. My average calorie intake a day is about 1500 but I'm also riding 15 to 18 miles a week. I also do weight training 2 - 3 times a week for at least 40 minutes usually only giving myself 30 seconds to a minute to rest.

My problem is I just came off of some antidepressant medication about 2 1/2 weeks ago and I haven't even lost a pound yet or I keep going between 150 - 152. What the heck is the problem? I need to lose more inches because my clothes are getting tighter. Please help!

Workout Answer:
Other than a few small areas, your fitness plan looks very good. The one main area you want to change is the amount of rest in between your strength training sets. You should get at least 2 minutes rest between each set to let your muscles recover and get ready the next set. Without giving them ample time, they will be taxed to the point where your strength will suffer. The less weight you lift, the less muscle you will build. The second area I would change is your diet. Try cutting back on the fruits, especially later in the day. Fruits contain fructose (fruit sugar) which will effect your insulin levels late in the day (after 5pm). If you really want to see results, cut way back on fruits and most of the starchy carbs like bread, rice, pasta. Stick with tons of veggies like broccoli, squash, mushrooms, green peppers, zucchini and do a stir fry with a little extra virgin olive oil. The healthy fat in the olive oil will provide satiety (fullness) until your next meal. Always include a lean protein at each meal also. You should also focus on eating every 3 hours and try to get in at least 30 grams of lean protein per meal. This protein will keep your nitrogen levels high and prime your body for muscle growth.

In terms of cardio, try something new. Give HIIT (High Intensity Interval Training) a shot. HIIT cardio sessions are short and really intense. Here is an article on HIIT cardio:

• HIIT Cardio Training

If you take the mind set of pushing your body with cardio the same as with weights, then your cardio training will be short and intense which will really burn a large amount of calories and keep your body's metabolism "stoked" throughout the day. Take the 15 minutes after your cardio session is over as a measuring tool. On your long and slow cardio days, how much do you keep sweating after your workout? Probably not much. Now, try doing a short 20 minutes of HIIT (High Intensity Interval Training) and check your "sweat factor". If you use a good exercise like jumping rope or sprinting, you might keep that high level of body temperature and "sweat factor" up to 20-30 minutes after your workout.

By incorporating these elements into your overall fitness plan, you should start seeing very positive results in gaining lean muscle and losing unwanted body fat.

Back To Workout Questions >>

Weight Loss Questions
Diet Questions
Exercise Questions
Fitness Questions
Cardio Questions
Six Pack Abs Questions
Fat Burning Questions
Muscle Building Questions