Topic: Weight Loss help: I think I hit a plateu

[Saint Lucifer]

As a new year's resolution I decided to loose some weight. I've started hitting the gym regularly and made some progress. I used to weigh 86kg (according to my annual physical exam last December) and around June/July I hit 72kg. Recently I've noticed my weight going up again. It's now going back to 76-77kg. My problem is I can't seem to break the 72kg barrier. My goal is to be around 65-68kg by the end of the year.

My exercise routine is as follows:
Mon: 20 mins cardio + Push exercises
Tues: Rest
Wed: 20 mins cardio + Pull exercises
Thurs: Rest
Friday: 20 mins cardio + Lower Body/Core
Sat: Rest
Sun: Rest

My diet isn't really that strict.
Basically I avoid:

• anything fried
• anything with cheeze
• junk food
• soft/energy drinks
• rice (but I have rice once a week during the weekends)

What do I need to do to get back on track?
Do I need to add an extra day for cardio?
Should I start becoming stricter with my diet?

[migx]

more cardio. make it 30-40 mins. kung may sweat suit ka much better.

[SpyDrew]

I think you have to add more time on cardio, much better if you can also do Jog and Sprint.

(etchusera lang  ) but this one works for me.. 

[TobleRONe]

ano ba height mo? baka naman 72kg talaga ang ideal weight mo para sa height mo.

any way, try mo rin after 6. for a month now, di ako kumakain na after 6pm and malaki ang nabawas  sa sobrang laki ng nawalang weight, nakakatakot nga eh (sa case ko).

[Saint Lucifer]

Ok more cardio then. 30-40 mins.

I think you have to add more time on cardio, much better if you can also do Jog and Sprint.

(etchusera lang  ) but this one works for me.. 

3min jog:1min active rest? Unless meron kang mas magandang training method?

ano ba height mo? baka naman 72kg talaga ang ideal weight mo para sa height mo.

any way, try mo rin after 6. for a month now, di ako kumakain na after 6pm and malaki ang nabawas  sa sobrang laki ng nawalang weight, nakakatakot nga eh (sa case ko).

168cm (5'6") lang ako. Sabi sa chart 142lb (64kg) dapat ideal weight ko.

[monkey d luffy]

ok lang yan baka yung ibang fats naconvert sa muscle. . . 

[Smitty Werben Man Jensen]

if your target for now is losing weight then concentrate on cardio saka ka na magpamacho para di ka nagdadalawang isip sa weight kasi kung may muscle buildup na workout then talagang mapapaisip ka niyan sa timbang. Kung di mo matigil ang muscle workouts then don't focus on the weighing scale, dun ka sa sinusukat yung mga body parts.

[Smitty Werben Man Jensen]

oh and it helps if you watch your daily calorie intake. Plus look for cardio workouts na mataas ang calorie burn rate.

[Saint Lucifer]

if your target for now is losing weight then concentrate on cardio saka ka na magpamacho para di ka nagdadalawang isip sa weight kasi kung may muscle buildup na workout then talagang mapapaisip ka niyan sa timbang.

Good point. Pero kailangan mo ng additonal muscle mass para mas maraming calories kang maburn diba? Ano pala ang safe na rate of muscle gain ng tao?

Kung di mo matigil ang muscle workouts then don't focus on the weighing scale, dun ka sa sinusukat yung mga body parts.

Sinusukat ang body parts? Tell me more please.

[Smitty Werben Man Jensen]

i mean the body fat level na lang dapat ang basehan mo imbes na yung BMI (body mass index). look for body fat calculators

[Saint Lucifer]

Thanks. I'll look into it. Sayang wala akong previous data as comparison.

[manoyihay]

S_L jogging ka na lang mag simula ka sa 5k at kung nabibitin ka na punta ka na sa 10k.  Tingnan natin kung di ka papayat niyan. 

[dweizz]

change workout routine... lagi kong nababasa nagiging less effective workout habang paulit ulit at matagal mo ng ginagawa yung workout... kasi daw yung mga muscles mo nagiging mas efficient sa mga moves na ginagawa mo. isama mo pa paglaki ng muscles mo kaya paliit ng paliit na burn mo na calories... try mo rush fit ni gsp(mixed martial artist)... meron siya 6 workout routine... 10min warmup, 30min workout tapos 6min cooldown per routine... on days of cardio may kasamang stretching routine... madali lang sundan kasi meron kasamang time table for beginner, intermediate and advance for 8 weeks... dito ko rin sa espiya na download yun...

[kwekwekproven]

S_L jogging ka na lang mag simula ka sa 5k at kung nabibitin ka na punta ka na sa 10k.  Tingnan natin kung di ka papayat niyan. 

sang-ayon ako dito.. tumatakbo ako 3-4 beses sa isang linggo, 2 oras (aprox 15km),pinaka maikl..i 3  oras pinaka-matagal.. kahit anong lamunin ko d nko nataba pag,  prito, cake, junk foods, fishball sa kanto, kwekwek, etc etc.. tapos sa gabi nakaka 3-4 cups pko ng rice non bago matulog..

kaya para sakin mas maganda kung dagdagan mo cardio workout mo..at dapat dedicated ka sa ginagawa mo.

[Saint Lucifer]

try mo rush fit ni gsp(mixed martial artist)... meron siya 6 workout routine... 10min warmup, 30min workout tapos 6min cooldown per routine... on days of cardio may kasamang stretching routine... madali lang sundan kasi meron kasamang time table for beginner, intermediate and advance for 8 weeks... dito ko rin sa espiya na download yun...

Downloading right now. Baka kunin ko nalang yung cardio routine then add an extra day for cardio.

sang-ayon ako dito.. tumatakbo ako 3-4 beses sa isang linggo, 2 oras (aprox 15km),pinaka maikl..i 3  oras pinaka-matagal.. kahit anong lamunin ko d nko nataba pag,  prito, cake, junk foods, fishball sa kanto, kwekwek, etc etc.. tapos sa gabi nakaka 3-4 cups pko ng rice non bago matulog..

kaya para sakin mas maganda kung dagdagan mo cardio workout mo..at dapat dedicated ka sa ginagawa mo.

S_L jogging ka na lang mag simula ka sa 5k at kung nabibitin ka na punta ka na sa 10k.  Tingnan natin kung di ka papayat niyan. 

Parang familiar yung training... mga marathon runners kayo ano? 5k siguro aabutin ako ng 40-45mins so sakto lang. Pag 10k baka ubos na energy pag dating sa weights.

Anyways subukan ko mamaya. 40-45mins cardio + Lower Body & Core exercises.

[SpyDrew]

If you are into Weight Loss, effective talaga ang cardio..

Sa mga boxers pag nagpapababa ng timbang takbo lang talaga.

[Saint Lucifer]

Progress report:

Added extra time for cardio. No change in diet plan. Lost 2kg in 2 weeks. Body Fat went from 27% to 24%. Thanks guys.

Current work out plan:

Monday:
40 mins cardio + Push Exercises
Tuesday:
Cardio (5km run)
Wednesday:
40 mins cardio + Pull Exercises
Thurs:
Rest:
Friday:
40 mins cardio + Lower Body/Core Exercises.
Sat & Sun: Rest day

Followup questions:

I choose weights that will cause failure in 8 reps. Tama ba na 6-8 reps lang ang ginagawa ko for weights? May nagsabi sa akin na hindi daw yun para sa mga nagpapapayat para daw sa growth daw yun. Dapat ba nasa 10-15 reps per set ang ginagawa ko?

Mag-a-add pa sana ako ng 1 more day for cardio pero napakaboring tumakbo ng 5km. Ang naiisip ko lang na alternative is Knees to chest tsaka Burpees. May suggestions pa ba kayo na alternative to running/biking.

[er47]

Sir try mo ibahin ung cardio mo. from jogging gawin mo naman biking jump rope or boxing. try mo din mag High intensity interval training or HIIT. search mo lang sa google mga excercise ng HIIT. pati na din weight's exercise mo. example. if your doing barbell curls, palitan mo ng dumbell hammer curls. pag halimbawa naman decline bench, mag dips ka naman.