what went wrong?

**gareth** · 05-01-2004, 05:50 AM

A while ago may weight got out of control, I was obese and becoming 'more obese'. I decided to go to a gym.

(Actually all this weight was on my belly i.e. the heavier I got the bigger my belly --- nothing else)

I worked out on a bicycle every day fr 30 minutes burning 300 calories (on the meter) with a HR at about 70 % and within 6 months I had lost about 15 kg. I did not really diet much, I just cut done on the rice and bread a little. (no chocolate/no beer)

After the 6 months of cycling I added lifting to my workout. 30 minutes of weights then 30 minutes of cycling thinking with this 'extra work' I would be losing even more fat-- but no --- my weight remained constant I have not lost an ounce in the last year although I stepped up my cycling by doing HIIT, by doing a long slow 60 minutes, quick sessions
burning 300 calories in 15 minutes, morning sessions -- but I have not lost anymore weight.

Why is this? Advise welcome
(when I talk about losing weight I really mean belly)

**P-funk** · 05-01-2004, 06:06 AM

How many times per week are you lifting weights?? I think you need to raise the amount of lifting you are doing to try and build more muscle mass and increase you metabolism.

Diet is the key here. It is no wonder that you saw such minimal results after the initial weight loss, which came because you increased your activity level up form what was a sedentary life. Once your body adapted to that amount of energy expenditure and you did not change your caloric intake (energy in) properly (ie lowering it a bit) your body fell into a rut and becamse complacent. You need to get a solid diet so that you can see the results you desire.

HIIT for 60!!!! that is way to long and in my opinion if you are lasting 60min you are doing something wrong. Your sprints should be about 20sec and your rest interval should be about 40sec. (or longer if you need to ring you heart rate down more as I have no clue what kind of cardiovascular health you are currently in). If you place the intesity high enough on your sprints then you should reallyl not be able to go over 20, maybe thirty, minutes without being killed. I do sprints a lot and am in decent shape and I this just kills me.

post your diet.....post your training routine also.

**OceanDude** · 05-01-2004, 06:16 AM

Also, in addition to what patrick said you probably have also added real honest to goodness muscle by working out. But this is GOOD weight. Every lb of lean tissue requires your metabolism to burn more calories to sustain it. So it give you more cushion against fat gain as well as more demand on the fat stores to sustain it when you go into a negative caloric intake.

Scale weight is almost completely irrelevant. Focus on your body fat percentage and get it to 15% or lower. THen scale weight will be whatever it needs to be and your old clothes will fall off you like old drapes and you will look and feel amazing. By the way, for about every 4 lbs of fat loss most men lose about 1 full pant size.

-OD

**gareth** · 05-01-2004, 06:31 AM

Thanks for the replies. No I did not do HIIT for 60 mins, maybe about 20 mins -- the long slow cycling was for 60 mins. When I started lifting it was 6 days a week but I was told this was too long so I reduced to 3 or 4 days. At present I do a 4 day split.

**Fit Freak** · 05-01-2004, 10:13 AM

Your body may have reached it's SET POINT...any additional fat loss will require extra efferot since you're moving beyond where you body feels comfortable.

As mentioned you may have also added muscle and lsot fat therefore no "weight" loss.

To move beyond this point you will need to do a comination of more cardio, more weights, and a stricter diet.

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