Ok, Shawn, Scott, Nora, and Everyone else out there - I need your input!!
This is a training question for me personally (not for a client,..). I am totally frustrated and thought I would get your input,...
As I have probably said somewhere on this board, I am a person who lives in the gym and who loves learning and trying new things etc. I have been working on and off with trainers myself for the past 10 years. My current trainer has been working me extremely hard (which I love!) giving me creative things to do that get my heart rate really going and challenging my core, etc. i am quite strong overall and really pleased with my upper body (with regards to "look", definition,etc.) My problem is that I am (and have been) plateaued for quite some time and seem to be gaining size (fat). I have tried upping my cardio during the week, changing up how I lift, and I have even seen a Sports Nutritionist who developed a plan for me which is really close to what I was doing already (1740 calories, eating 5 times a day, etc., but still hungry a lot) I really thought that it had to be my food intake, but now I am not so sure. My goal is to lean up all over (as opposed to lose "x" pounds, etc.) My question would be if anyone has any ideas for me to try in the gym that might jumpstart my body again. I know this isn't a lot of information to go on, but I am looking for anything new to try or something to tweek...I am thinking I need to focus on the cardio aspect of my training more. I am 48 and am struggling with general "aging issues" but nothing out of the ordinary! I am just frustrated by working so hard and getting nowhere! I figure if I can ever figure me out, that would be valuable info. when i get a client like me
Any thoughts,questions, or comments? You all out there know so much and I value all of your opinions! Thanks!
Susan, I am working with a client now who has this exact same problem. In fact, she eats like a bird and gains. She works out 7 days a week, HARD...and that is the problem.
Give your body a rest, is my opinion. Cut BACK on the exercise, or take several days off, and then come back easier.
I had my client do nothing but stretches and a 10 minute warm up, cool down on the elliptical (her machine of choice) for a week. This week we are doing cardio in this way: 2 days, nice steady state she can keep up with for 20 minutes (with warm up and cool down). 2 day cross-training -- at a perceived exertion of 7-7.5, and 1 day of intervals, with weekends off. I would work her less days, but she is heavy and needs to 5-days of aerobics. However, the exertion rate is far lower than she is accustomed to, and she is taking weekends off.
My client has also been doing only sporadic weight training -- I have put her on a total body workout for beginners, 2x/week. Raises the metabolism.
I think this is a general problem for all of us who are north of 40 and have either mesomorphic or endomorphic body types. I think in the case of people like all of us who are seriously into fitness, we must realize that adaptation has some upper limits. If adaptation had no upper limits you'd be doing 500 pound biceps curls and sprinting @ 50 mph for hours on end by now.
All that being said, I think there is also a difference between being at a plateau and being in a rut. Sounds like you've already done all the things you're supposed to do to break through a plateau. A rut implies that you are really just doing the same things, except that you are changing intensities, or doing more of sometings and less of other things, but still the same things. It becomes a rut when those changes stop working. I know; it happens to me, and I'm sure to lots of others.
What I suggest is hard to do: get out of the gym for a couple of weeks. Do other healthy, physical stuff. Go climb some big hills or go on a scuba or dive vacation, etc., etc. Give your CNS a chance to rest and reboot.
Thanks Barry and Nora! You all are wonderful!! I had actually thought about "taking a break" or staying away from the gym for a few, but the gym Rat in me wouldn't let myself do it! The timing is actually perfect as we are going on a roadtrip to Canton Ohio for the Pro Football Hall of Fame Inductions this weekend (I am a HUGE Skins fan, and two of our own are getting in), so i will have a built in break. I am grateful for your input! I will keep you posted!
Just one thing I wanted to add in addition to the other recommendations. Are you sure you actually ARE eating enough?
Sometimes people don't eat enough and it seems like their bodies tend to hold on to fat.
I know that may seem crazy but often that works for people (to add a little extra food so your body doesn't think it's needing to hang on to fat).
Years ago my wife used to do "weight watchers" and the most often reason that people plateaued (when they had already lost a bunch, not in the beginning of course) was due to underestimating their calories. As soon as they upped them a bit (not eating chocolate cake of course :)). they started to lose it in most cases.
Thanks so much for the feedback Scott! I have actually been told by a few dieticians that I was not eating enough, but the Sports Nutritionist I saw didn't seem to think so... She thought I was actually reallly close, maybe a hair over, so she came up with a plan for me for 1740 calories per day with a variety of things to eat at each "meal" (and there are five a day...). It's really not that different from what I was doing - I am just more aware of calories than I was before. So I am really confused as I get mixed messages from people in the nutrition profession. I think I will see how this goes (and backing off the intense work outs that I have been doing) and then try adding some if this doesn't work. Hope all goes well for you my friend! Have been thinking of you and hope that everything turns out ok WITHOUT surgery! Keep on teaching (piano, right?) My husband is a band director and I am a former band director and we have a son starting Euphonium this year, so we can definitely relate to the music piece!
It looks like I'll be getting out patient surgery to clean up one of my cervical foramen on August 18 (unless something changes). I'm not scared by this procedure, as surgical procedures go it's not overly invasive (since they don't have to enter thru the front of the neck. He's one of the top 5 neurosurgeons in the nation and a good friend of ours just had a much more invasive type surgery 2 weeks ago and she's already traveling and stuff.
Of course it's still surgery and there's always a risk, but my pain level has gotten pretty intense so I'm at the point where I need to have this resolved.
My concern w/ the nutritionist stuff, is that you said you were hungry. If you're that hungry you may not be eating enough, especially if you're eating 5 times a day and STILL hungry.
Especially if you're working out and stuff, that sounds like a meagre amount of calories.
I know we're not supposed to give nutritional advice but it seems logical that you shouldn't be hungry if you're getting enough food.
I am in total agreement with you - the first trainer I spoke to about this thought the same thing and he referred me to someone who agreed as well. No one could tell me how much more to eat, what to eat/when,etc., so i kept plugging along. This person I just saw about a month ago has given me that exact info and told me to be patient (not something I am really good at when it comes to this knd of thing), so I will give it a bit more time and take Barry and Nora's advice and lay off the gym and/or find some alternatives for a while - shake my body up a bit,.. Sounds like the outpatient surgery may be ok compared to the alternative,.. When are you having it done? Before or after the test? I know i am finding it difficult to get quality study time in with having one child (10 year old), so i canot imagine having two and getting so much done like you are! You are definitely our inspiration here! Take it one day at a time,..... All the best!!
I am in total agreement with you - the first trainer I spoke to about this thought the same thing and he referred me to someone who agreed as well. No one could tell me how much more to eat, what to eat/when,etc., so i kept plugging along. This person I just saw about a month ago has given me that exact info and told me to be patient (not something I am really good at when it comes to this knd of thing), so I will give it a bit more time and take Barry and Nora's advice and lay off the gym and/or find some alternatives for a while - shake my body up a bit,.. Sounds like the outpatient surgery may be ok compared to the alternative,.. When are you having it done? Before or after the test? I know i am finding it difficult to get quality study time in with having one child (10 year old), so i canot imagine having two and getting so much done like you are! You are definitely our inspiration here! Take it one day at a time,..... All the best!!
Susan
Hi Susan,
First thanks for your kind words, I'm really grateful to Nora for this site (Tekva ROCKS!!!!!!!!!!!!!)!
My surgery is scheduled for August 18th, the Monday after I take the exam (Thursday August 14th). I'm actually not nervous about the procedure at all (compared to what I was originally thinking I'd need). I'm so tired of being numb all the time and when the pain hits I just want it to stop, so I'm VERY ready to hopefully get this resolved. The surgeon felt confident that the pain would be resolved immediately, the numbness could take longer but I could live with that for a while longer as I heal.
I'm a little concerned about taking the exam having to deal w/ this physical discomfort but at this point I feel so prepared that I'd rather give it a shot than wait til after surgery. I think I'll be able to push thru.
If I somehow mess up I'll just take it again after I'm better. I just hope the exam isn't gratuitously ambiguous. I'd be upset if I don't do well on it after all this studying if it's set up to be confusing "for the sake of it" rather than actually testing us on what we've studied. At this point I'm just going to try to go in with an attitude of "whatever happens, happens" because there's no way to prepare for ambiguity :)
BTW I definitely agree w/ Barry and Nora, it's a good idea to back off on the intensity of the workouts. I think w/ your nutrition stuff to use the nutritionists calorie restriction as a lowest caloric base and add on from there. Maybe you could just add a couple extra small "meals" to make sure you're keeping your glycogen levels high enough.
About a year ago I did this intense home program called P90X and found I was eating more frequently than ever before (though small amounts and very clean) and I finally lost those extra pounds that I couldn't shake before then (of course the workouts were insanely hard but I believe the nutrition was almost the most important part of my results in terms of body composition).
When people saw me and asked what I did, I told them I was eating all the time and the weight was melting off of me. They were all confused that I could be eating so often and get pretty ripped from doing so.
My number one rule is I don't let myself get hungry anymore and I've been able to maintain my weight really well. Even though right now my workouts have been seriously compromised due to my neck issue (I can't do any upper body strength work because of my left hand/arm). I keep working lower body (all body weight stuff, no extra resistance) and some stability ball core work, and my weight has remained constant and I'm still eating all the time.
I do make 2 smoothies a day as two of my meals and those give me really high quality nutrition (against the rules of ACE I do add a bit of whey protein in those smoothies, but only a small amount, 1/4 of a scoop). Of course I won't advise clients to do this, but I have no problem sharing this here. Plus, I'm a vegetarian and I just like to make sure I'm getting a little extra protein, but I don't go crazy with it. Overall, I would say I follow the ACE ratios w/ Carbs being the bulk of my nutrition.
Anyway, I think you should just experiment with your nutrition. Most important I think you shouldn't be feeling hungry all the time, also you should make sure you feel energized and not depleted. It's not worth feeling bad.
I know I've probably said things you already know, I'm just hopefully reinforcing what your own instincts are probably telling you :)
read Alwyn Cosgrove's Fat Burning Guide Destroying the Dogma
he uses study references for all his responses to your typical problems
quick summary: it is not how many calories you burn or consume it is how much you turn up your metabolism after your workouts (EPOC "AFTERBURN") If you truly want to shed a couple of more pounds than you should be ordering his book for you and your clients IMO
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If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
Thanks Shawn! I went to his site and am intrugued! I did not find what you had listed, but did find "Afterburn: Extreme Fat Loss Trianing" Is that the same thing or something different? After reading about it, it sounds right up the alley I need to go, but if this is not what you are referring to, then where can I find that? He seems to be "the guy" with regards to this and I was excited to read what was there.
Thanks for the info!!
Nora - Thanks to you too! The Sports Nutritionist I went to is actually a SCAN person And yes, I am in your neck of the woods - Northern VA.
http://www.performbetter.com/SearchResult.aspx_Q_CategoryID_E_453 here is a link to perform better where I bought the 2 books on my reading list from Alwyn Cosgrove
The Afterburn Training Manual I haven't looked at yet but will be buying it for my collection soon!!! It is my understanding that the Afterburn Manual has a bunch of programs that Alwyn designed based on the principles that are in (Real World Fat Loss Manual - Destroying the Dogma) I am sure you will get a lot from the After burn book, but I personally like to know the how and why before I do so I am buying the Afterburn manual after reading the Fat Loss Manual (which I have already done...it took only a few hours as I couldn't put it down...very interesting)
P.S. you should also bookmark Perform Better as they are tops on my list for equipment and books to buy
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If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
This is slightly unrelated, but what do you think about Cosgrove's thoughts about aerobic exercise? I've read a bunch of articles he's written, and it seems that thinks, aside from interval training, that aerobic exercise is useless for fat loss, and over-rated for overall health benefits.
he is absolutely right!!!! and everything that he says he can back up with multiple studies done on any given topic the book Real World Fat Loss Manual - Destroying the Dogma is full of studies to refute anybody who disagrees
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If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
here is something that Exercise Etc sent me in their newsletter that pertains to your question Katie
High Intensity Interval Training Reverses Metabolic Syndrome High Intensity Interval Training (HIIT) is becoming somewhat of a phenomenon in fitness and conditioning. The only drawback to HIIT is that de-conditioned or untrained individuals may not tolerate relatively high intensities. Consequently, medical experts currently advocate progressively increasing intensity to reduce the risk of cardiovascular complication during exercise, improve compliance and minimize soft-tissue injury. The results of a recent study may challenge this philosophy. Norwegian researchers reported that a 16-week HIIT program virtually reversed metabolic syndrome in a group of 28 participants. Metabolic syndrome represents a collection of symptoms that include impaired blood glucose control, along with obesity, a poor lipid profile and elevated markers of cardiovascular distress. Participants were divided into 3 groups: HIIT, moderate continuous exercise (MCE), and control groups. The interval training group exercised at intensities greater than 90% HRmax, while the MCE group exercised at 70% HRmax. Both groups exercised 3 times per week and expended an equivalent amount of calories each workout.
Though both exercise groups lost similar amounts of body weight/fat, interval training proved better at improving blood pressure, insulin resistance, fasting blood sugars and HDL cholesterol. In addition, interval training produced more than twice the increase in VO2max compared to moderate-continuous exercise, 35% vs. 16%, respectively. In all, the interval-training group experienced a greater risk reduction for metabolic syndrome in less time than the MCE group. Tjonna, A.E., et al (2008) Aerobic Interval Training Versus Continuous Moderate Exercise as a Treatment for the Metabolic Syndrome. A Pilot Study. Circulation. ePub July 7.
this is just one of many research findings that many "fitness experts" are ignoring that back up HIIT
-- Edited by akyoda32 at 20:07, 2008-07-30
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If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
Thanks Shawn! Found it! That sounds right on for me! I can't wait to get the book to see what the weight lifting component is,... I am hoping this is what fires up the metabolism!
I figure if I can ever figure me out, that would be valuable info. when i get a client like me 
I had actually thought about "taking a break" or staying away from the gym for a few, but the gym Rat in me wouldn't let myself do it! The timing is actually perfect as we are going on a roadtrip to Canton Ohio for the Pro Football Hall of Fame Inductions this weekend (I am a HUGE Skins fan, and two of our own are getting in