that dreaded plateau?

[benvonwojo]

Hi, Just wondering what I should do about hitting that plateau, I seem to have hit. I do MM 2 X's per week, with added legs from another tape; then I do CM, RS, SB, 1 hour step tape, IMAX2, strechmax, coremax, KPC, and elliptical steady state, and Kickboxing class 1 X per week. I usually do 2-3 exercises per day. Mostly, because I enjoy it and it helps me to destress, since I am at work for so long.

As for my diet, I am going to see a nutritionist this friday. I have a sweet tooth which is getting better as I age. I had back surgery 3 years ago and I am still taking off (slowly) the body fat I gained when I was completely immobile. I admit I have come a long way since then but I want more. I am 5-5 and 134 lbs (i gain muscle very easily) and 38 yo. I eat 4 meals per day spaced 4 hours apart and 1 snack:

B=1 c. fiber one + 1/2 c ff Cotage cheese + 1/2 c FF Plain yogurt
B2 = metrx shake and 2 apples
late lunch = chicken breast with salsa and 2 cups of broccolii love broccoli)
dinner= (if pressed for time, I repeat breakfast but usually) I have tuna or chicken with a cup cooked pasta, mixed with ff sour cream or yogurt and mustard and (you guessed it) more broccoli or a salad
Late= handful of unsalted nuts and dried fruit

Any helpful hints would be great. I have read and reread cathe's getting in shape after baby nuber 2.

thank you for any suggestions!

 

[CathydsRNA]

Hi Suzanne,
I'm unclear about what kind of plateau you have hit but I will assume you mean weight. At 5'5", a weight of 134 lbs seems fine especially assuming a lot of it is muscle. I also note from previous posts that you tend to work out 3-4 hours every day. IMHO that will defeat you. You need to have rest days to build muscle up, if you just keep plugging away you won't build muscle effectively. I just read an article in either MF hers or Oxygen (don't remember which one) in which a female competitive body builder says that one of the hardest and best lessons she has learned is the importance of taking rest days and I don't mean one every month. It was important for her to reach her physical muscle mass goals. I know about the destressing part as I too work long hours in biotech (typically 11-12 hours straight every day with my lunch breaks usually taken while I am working), no time to dawdle. I also work most weekends as research and biotech stuff never ends. I also work on paper work and emails for about an hour after I get home too. Then its my time and I work out, follow it with a relaxing soak in the tub with a good book and then go to sleep. You could also try reading, meditating or a leisurely stroll or a dance class to help destress. I know you are probably afraid to drop time from your exercise regime but just give it a chance and make your exercise time quality time (interval plus steady state cardio, intensive weight work where you push yourself to steadily increase weights and constantly mix things up, don't do the same cardio or strength routines. I think you need to have a very very large variety). I only workout about 8 hours a week on average and have made great strengh gains and am pretty happy where I am physically, including appearance and cardiovascularly. If you don't see results after a few weeks or you are moving in the wrong direction you could always go back. Good luck

 

[benvonwojo]

Hi, Carla:

Sorry I foregt to mention that I hit that weight loss plateau. I feel that I have abdominal fat that just wont go away fast enough. But, again I have made much progress since surgery so I should be happy with that. Unfortunately, fat loss is a slow process.

I hear yeah about working hard and long. I also work in a lab and I seem to never leave this place. Although, I have to say we are making progress, which makes the stress and long hours worth it.

I do yoga once a week (ashtanga class), and when we are in Victoria half of the year we do a lot of walking after I get back from the gym taking a step class. We just dont get much walking in around Chicago-too busy at work. I also horseback ride accasionally when I am in Victoria which I find very relaxing.

Thanks for the advice. I will try harder to incorporate that rest day and see how it goes. Again, thanks for the input.

 

[Maximus]

Hi Suzanne--I agree w/Cathy that your weight is just fine for your height. I just wanted to add (as I always do) that if you want to lose weight quickly you could try low carb. Stuff like shakes, cottage cheese, yogurt, pasta & fruit are healthy but they won't help you take off the weight. If you could substitute them for things like salads, cole slaw, pickles, olives, celery or carrots & cream cheese, any other kind of cheese for that matter, hard boiled eggs.....I guarantee you'll lose 10 lbs w/in 4 weeks, if that's what you're going for. If you don't you can blame me.

 

[Imafitnessfreak]

Great abs are built in the kitchen!

My opinion is change up the diet. It looks like there is a lot of sugar (apples, cottage cheese and yogurt). Yes, they are natural sugars and not added sugars but the body doesn't know the difference. Maybe kep the dairy and fruit to the first part of the day.

Make sure you eat a lean protein at EVERY meal and snack! The thermic effect is pure gold!