Need thoughts from the ladies.....

[Daisy_Girl]

Glad you are doing well! HIIT really does rule for fat loss.

Diet is very individual, like you said, everyone will find things what work for some and doesn't work for others.

NOT losing fat when eating clean....that is tough. There HAS to be something that is lacking or not right.
1) Too many calories
2) Too few calories
3) Increase the amount of cardio
4) Decrease amount of cardio
5) Increase weight training - either days/week or intensity
6) Clean up diet MORE.... cut out all processed or unnecessary foods. Most diets can stand to be cleaner (even mine).
7) A medical issue - Thyroid or T-Levels....get them checked
8) Plateau - either in cardio or weights. Change up routine - really shake it up. Don't just add an extra day or switch machines. REALLY change your training style - try something dramatically different.
9) Diet Plateau - you've been dieting too long. Change up your foods, add in refeeds at different times, eat all "real" food and no supps, stop cheat days, start cheat days,....
10) Start doing HIIT or if already doing it, change your interval duration or change mode

There is ALWAYS something else to change or play with. Very rarely do people exhaust EVERYTHING.

 

[jenscats5]

Glad you are doing well! HIIT really does rule for fat loss.

Diet is very individual, like you said, everyone will find things what work for some and doesn't work for others.

NOT losing fat when eating clean....that is tough. There HAS to be something that is lacking or not right.
1) Too many calories
2) Too few calories
3) Increase the amount of cardio
4) Decrease amount of cardio
5) Increase weight training - either days/week or intensity
6) Clean up diet MORE.... cut out all processed or unnecessary foods. Most diets can stand to be cleaner (even mine).
7) A medical issue - Thyroid or T-Levels....get them checked
8) Plateau - either in cardio or weights. Change up routine - really shake it up. Don't just add an extra day or switch machines. REALLY change your training style - try something dramatically different.
9) Diet Plateau - you've been dieting too long. Change up your foods, add in refeeds at different times, eat all "real" food and no supps, stop cheat days, start cheat days,....
10) Start doing HIIT or if already doing it, change your interval duration or change mode

There is ALWAYS something else to change or play with. Very rarely do people exhaust EVERYTHING.

Very good points all DG..........

 

[Gymgurl]

Thanks soooo much to all you guys who answered! I will use all of it and change what needs to be changed. I think the biggest problem for me RIGHT now is Calories in = Calories out....so i'm going to really concentrate in that area....cleaning up my diet will fall right in there....Jenscats I would love to chat with you since we have the same " fights" in the gym lol.

 

[chvl67]

Question: How long have you been training/dieting/cardio on a regular basis?
It might be time to take a short 2 week break so your body and mind can be shocked back into action after a short hiatus. I usually break every 12-15 weeks.

 

[Daisy_Girl]

I think the biggest problem for me RIGHT now is Calories in = Calories out....

That is normally the problem. People tend to UNDERestimate what they eat and the breakdown of the foods. (again, myself included)

I suggest keeping a food journal for a few weeks (if you don't already). Take the next couple days, eat "normally" and see what your totals are. Then adjust from there.

 

[The Shadow]

guys...er ladies....with a tight diet you do NOT need cardio

 

[jenscats5]

guys...er ladies....with a tight diet you do NOT need cardio

Since my diet doesn't tend to be as "tight" as I would like it, I suppose I need to do more cardio....

Gymgurl, let me know how you're doing, etc since we seem to have the same goals!! I have AIM if you want to IM each other...

 

[The Shadow]

Since my diet doesn't tend to be as "tight" as I would like it, I suppose I need to do more cardio....

Gymgurl, let me know how you're doing, etc since we seem to have the same goals!! I have AIM if you want to IM each other...

I understand...but



What stimulates fat loss???

Burning more cals than you take in.

Correct??


...if so, then why eat an extra 300 cals and then have to go burn them off??


From a cortisol standpoint you are MUCH better off not eating them than to eat them and then do cardio......


any thoughts??

 

[Shak]

Shadow -

I totally agree with what you are saying. I'm taking 3 months to cut and I'm going to see how much fat I can lose just by changing up my diet and not doing cardio. Of course, I'm allowing myself NO cheat days - I'm following a very strict diet.

However, not all people want to be that strict - it's tough. Plus, some people, myself included, love to eat. I hate to deprive myself of the pleasures of food. However, I also hate cardio. If I loved to run, I would probably be more "free" with my diet, since I would be burning more calories. Sometimes the extra cheat meals are worth some extra cardio.

 

[The Shadow]

Shadow -

I totally agree with what you are saying. I'm taking 3 months to cut and I'm going to see how much fat I can lose just by changing up my diet and not doing cardio. Of course, I'm allowing myself NO cheat days - I'm following a very strict diet.

However, not all people want to be that strict - it's tough. Plus, some people, myself included, love to eat. I hate to deprive myself of the pleasures of food. However, I also hate cardio. If I loved to run, I would probably be more "free" with my diet, since I would be burning more calories. Sometimes the extra cheat meals are worth some extra cardio.

I understand the need to cheat occasionally.......thats why I recommend a 40/30/30 diet as listed above....that way if you need to snack, no damage is done...in moderation.


Again, I must stress that you will lose less muscle by eating slightly less cals than to ramp up cortisol bu doing cardio - imo of course










btw - I didnt edit your post