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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Stagnant results
Stagnant results
2/5/13 9:43 AM
About a year ago, I completed Insanity, well, about 6 weeks of Insanity before a pulled groin stopped my routine. Along with the program, I followed a healthy diet plan to make sure I was getting the nutrients I needed and to help promote weight loss. I went from 217 at my highest to about 194 at my lowest, a total loss of 24 lbs. About 12-15 lbs came off during the Insanity program. Well, as the groin healed, I did not resume the daily workout routine and began to take walks or some other light activity and continued my diet plan.

I became engaged, and moved and resettled and one of the casualties along with my furniture, was my diet. I put about 12 lbs back on and recently decided that I wanted to get rid of it. I restarted by diet plan and Insanity workout routine and I have worked harder and have improved my consistency, speed and power infinitely from the first time I did this program. The problem is that I am now well into week three with zero weight loss. Not one ounce has been shed.

I usually have a Jay Robb protein shake and banana for breakfast

Yogurt and a small carb for a snack

Turkey wrap or grilled chicken salad/sandwich for lunch with apples and carrots, maybe a low calorie/low sugar sweet (fiber one bar/granola) for lunch

almonds and a fruit, orange/grapes or something similar for a snack

healthy dinner, streamed shrimp and broccoli or grilled tilapia/chicken and zucchini/onion for dinner.

I am trying to get about 1-12 pounds off between now and the middle/end of April and for the life of me, I cannot figure how I have not shed an ounce of weight in 3 weeks? Any thoughts would be greatly appreciated.
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RE: Stagnant results
2/5/13 10:34 AM as a reply to TBenfield.
My first question is whether or not you've looked at other indicators besides the scale? For example, have you taken measurements or gauged how well your clothes are fitting? Often these are better indicators of fat loss.

Also, it's quite common for water retention to occur when beginning a program, so give it a little longer and see if you start to see some weight loss.

Lastly, make sure you're not eating too little...at nearly 200 lbs, you may need to eat more than you are now to support your activity level. If you aren't losing after another week, try adding 200-300 calories per day and see if it helps.
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RE: Stagnant results
2/5/13 10:39 AM as a reply to TBenfield.
TBenfield:
About a year ago, I completed Insanity, well, about 6 weeks of Insanity before a pulled groin stopped my routine. Along with the program, I followed a healthy diet plan to make sure I was getting the nutrients I needed and to help promote weight loss. I went from 217 at my highest to about 194 at my lowest, a total loss of 24 lbs. About 12-15 lbs came off during the Insanity program. Well, as the groin healed, I did not resume the daily workout routine and began to take walks or some other light activity and continued my diet plan.

I became engaged, and moved and resettled and one of the casualties along with my furniture, was my diet. I put about 12 lbs back on and recently decided that I wanted to get rid of it. I restarted by diet plan and Insanity workout routine and I have worked harder and have improved my consistency, speed and power infinitely from the first time I did this program. The problem is that I am now well into week three with zero weight loss. Not one ounce has been shed.

I usually have a Jay Robb protein shake and banana for breakfast

Yogurt and a small carb for a snack

Turkey wrap or grilled chicken salad/sandwich for lunch with apples and carrots, maybe a low calorie/low sugar sweet (fiber one bar/granola) for lunch

almonds and a fruit, orange/grapes or something similar for a snack

healthy dinner, streamed shrimp and broccoli or grilled tilapia/chicken and zucchini/onion for dinner.

I am trying to get about 1-12 pounds off between now and the middle/end of April and for the life of me, I cannot figure how I have not shed an ounce of weight in 3 weeks? Any thoughts would be greatly appreciated.


Personally, I would definitely take a closer look at what you have going on with your diet. You might not be eating enough. If you provide me your current weight, age, and height, I can come up with some numbers for you. Do you track your caloric burns with a heart rate monitor?

Second, three weeks is still early to start seeing results. When you first start back up with a program like this it is not uncommon to hold on to extra water or have digestive processes change.

Keep it up.

Rick
CoachNorthman
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RE: Stagnant results
2/5/13 12:17 PM as a reply to CoachNorthman.
Personally, I would definitely take a closer look at what you have going on with your diet. You might not be eating enough. If you provide me your current weight, age, and height, I can come up with some numbers for you. Do you track your caloric burns with a heart rate monitor?

Second, three weeks is still early to start seeing results. When you first start back up with a program like this it is not uncommon to hold on to extra water or have digestive processes change.

Keep it up.

Rick
CoachNorthman[/quote]

I am 198 lbs as of today, at 6' even and 39 years old. I have noticed a slight change in my body, but no loose fitting clothes. I have not checked my heart rate or calculated calories burned, but comparing my ability to perform these exercises with the first round of insanity, it is like two different people. I see the results in that aspect, but not in weight loss.
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RE: Stagnant results
2/5/13 12:35 PM as a reply to TBenfield.
Add Shakeology to your diet my man... do it for breakfast... and combined with all the other effort you stated to put in each day... watch your body transform.
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RE: Stagnant results
2/5/13 1:01 PM as a reply to TBenfield.
TBenfield:
I am 198 lbs as of today, at 6' even and 39 years old. I have noticed a slight change in my body, but no loose fitting clothes. I have not checked my heart rate or calculated calories burned, but comparing my ability to perform these exercises with the first round of insanity, it is like two different people. I see the results in that aspect, but not in weight loss.


Well, here is what I am coming up with. I show your Basal Metabolic rate (BMR) to be about 1950 calories. Generally speaking you do not want your daily NET calories below this or you'll start to feel weak and tired. Overall, not good for you.

While doing programs like this you are generally considered to be 'moderately active' which provides a multiplier of 1.55 to your BMR; accounting for normal activity and metabolism. This puts your calories consumable at roughly 3020 a day. If you ate this you would lose zero weight. If you create a 1000 calorie a day deficit from this number through diet and exercise you will lose about 2 pounds a week, on average. We can assume you probably burn about 500 calories a workout (I recommend you track) so you'd need to cut another 500 from that in diet. With that in mind, I'm suggesting you eat in the vicinity of 2400-2500 calories a day. This will keep you around or above your BMR and should kick you into weight loss. If you are burning more calories in your workouts, you could eat a little more and on your rest days you may want to eat a little less. As you lose weight, you'll need to adjust your diet a little.

I'm also 39 years old, but shorter. emoticon

I started doing Beachbody programs last September and have lost 33 pounds to date (from 207 and now at 174). I was around 28% body fat and I am approximately 14% now and almost getting my six pack.

Keep up the good work! If you have any other questions I'm happy to help.

Rick
CoachNorthman
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RE: Stagnant results
2/6/13 7:15 AM as a reply to TBenfield.
I would take a closer look at your nutrition. Try zig zagging your calories. Sometimes we may be eating too little calories for our activity.

Stephanie
www.swassyfitness.com
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