Struggling

[Guest guest]

you are so knowlegeable maybe you can help me I just am at a

complete loss. I have struggled over a year to lose more weight (for

instance it has taken me about 16 weeks to lose 3.6 pounds).

So to fill you in on me. I started BFL back in 2004 and started at 210

pounds. I am currently at 160. (I am 5'2.25 " tall) I am currently doing

a 4 day split as such: Day 1: Shoulders/Tri/Abs/Cardio Day 2:

Chest/Bicep/Ab/Cardio Day 3: Legs Day 4: only cardio Day 5:

Back/ab/Cardio Day 6: only cardio Day 7: No exercise. I am doing a

mixture of steady state 1 hour cardio but doing 2 days of interval

training for 30 minutes. I tried Afterburn and it did lean my body out

but not the scale.

Eating: I am eating on most days about 1,350 - 1,450. Each week I have

usually one 1,600 day and a 2,000 day. These would be my " free meal "

days I strive for one a week but sometimes get 2 if life gets hectic.

I had my metabolic rate tested at the gym and I only burn 1,280 each day

which is so low for 5 years of Body for Life or at least I think so. I

do have hypothyroidism which was diagnosed 6 years ago when I was

pregnant. I am on daily synthroid and my TSH rate is now at .8 but can

get up to 2 depending but well within normal range and my T3 and T4's are

all within normal range.

So I have basically decided I must be like the only mutant that can't get

to my goal despite working out harder then most of the population. And

to top it off I eat so good compared to what I did.

Ok my rant is over anyone have any suggestions for me besides cutting off

a leg <smile>!

Michele T.

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[Guest guest]

My suggestion is to lose the body part split and train your entire body hard

3 days a week. That burns so many more calories and does so much more for

your metabolism than " arm day " etc. By working your whole body and

eliminating rest periods, not only do you burn more calories during the

strength session itself, but it has a much bigger metabolic impact hours

later than, say, only training your shoulders and triceps, or only training

your back and abs.

You probably also need challenging interval cardio 3-5 days a week, not

twice. Any steady state cardio you do should be in addition to 3 killer

total body, no rest, lung busting metabolic resistance sessions, and in

addition to the 3-5 blasting HIIT cardio sessions. Then if you still have

some kind of crazy ambition to do steady state cardio, do it on top of the

more effective workouts, not instead of them.

Of course, nutrition is also huge, but it seems that if fat loss is your

main goal, you should be doing workouts that really maximize fat loss, not a

standard bodybuilding routine.

If you want, you could do the strength and HIIT sessions back-to-back

(Turbulence Training style), where you do 20-30 minutes of total body

resistance training followed by 20-30 minutes of HIIT. That puts you at

45-60 minutes 3 times a week to cover the basics. And you could throw in

extra HIIT on the two alternate days and take 2 days completely off. Or you

could mix up HIIT and moderate cardio and take one day off.

Doing something intense and effective is much more important than total

workout time. You want to shake things up as much as possible with new

routines, different HIIT patterns, new types of cardio, exercises you've

never tried. Your body will make the biggest most dramatic adaptations when

it's surprised and/or frightened. LOL You can't keep giving it the same

stuff and think it's going to produce a different result one day. Really go

for it with variety and intensity. That's more of a key than duration. Like,

20 minutes of challenging new crazy stuff will promote greater fat loss than

an hour of something you're used to and bored with.

The thyroid thing can make it challenging. You may have to work harder to

see changes, but the results will come. You've already lost 50 pounds so you

know it's possible for you to lose fat. If you need some ideas for crazy

total body stuff, you might consider Jillian 's " Making the Cut " or

" Winning by Losing. " That woman creates some really insane workouts that

will terrify your fat cells. Turbulence Training is definitely an effective

combination of total body workouts, HIIT, and crazy variety. If you don't

have it yet, there's a trial offer where you can check it all out for $4.95.

http://www.turbulencetraining.com/cbae/?a=vgfI33 & p=6

new " Strength for Life " book might be fun too, it's a bit

bodybuildy but still something new and different and would give you at least

one total body workout per week, plus drop sets, plus HIIT, plus mental

focus. Keep shaking it up and keep the faith. :-)

On Wed, Jun 11, 2008 at 11:08 AM, Michele Templeman

wrote:

> you are so knowlegeable maybe you can help me I just am at a

> complete loss. I have struggled over a year to lose more weight (for

> instance it has taken me about 16 weeks to lose 3.6 pounds).

>

> So to fill you in on me. I started BFL back in 2004 and started at 210

> pounds. I am currently at 160. (I am 5'2.25 " tall) I am currently doing

> a 4 day split as such: Day 1: Shoulders/Tri/Abs/Cardio Day 2:

> Chest/Bicep/Ab/Cardio Day 3: Legs Day 4: only cardio Day 5:

> Back/ab/Cardio Day 6: only cardio Day 7: No exercise. I am doing a

> mixture of steady state 1 hour cardio but doing 2 days of interval

> training for 30 minutes. I tried Afterburn and it did lean my body out

> but not the scale.

>

> Eating: I am eating on most days about 1,350 - 1,450. Each week I have

> usually one 1,600 day and a 2,000 day. These would be my " free meal "

> days I strive for one a week but sometimes get 2 if life gets hectic.

>

> I had my metabolic rate tested at the gym and I only burn 1,280 each day

> which is so low for 5 years of Body for Life or at least I think so. I

> do have hypothyroidism which was diagnosed 6 years ago when I was

> pregnant. I am on daily synthroid and my TSH rate is now at .8 but can

> get up to 2 depending but well within normal range and my T3 and T4's are

> all within normal range.

>

> So I have basically decided I must be like the only mutant that can't get

> to my goal despite working out harder then most of the population. And

> to top it off I eat so good compared to what I did.

>

> Ok my rant is over anyone have any suggestions for me besides cutting off

> a leg <smile>!

> Michele T.

>

>

[Guest guest]

Thanks ! I will give it a try and try to kick my lazy thyroid into

gear I think right now that is my biggest obstacle. Thanks so much for

the advice!

Michele T.

>My suggestion is to lose the body part split and train your entire body

hard

>3 days a week. That burns so many more calories and does so much more

for

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