I am still in the process of losing weight and trying to reenlist. I have hit a plauteau for the last couple of weeks and have not lost any weight. I am working with a trainer and watching what I eat. We've tried uping my cardion, decreasing my cardio, decreasing calorie intake, etc, but nothing seemd to work.

Any Advice?

don't lose faith. that's the key. don't get down on yourself. stay motivated.

hitting a plateau is common when losing weight.

do you count calories? don't starve yourself, but start tracking your calorie intake.

eat 5 small meals a day. try having a snack of fruit and vegatables in between breakfast and lunch and lunch and dinner.

make sure you're getting all your water. in fact, at this point all you should be drinking is water. your pee should be light yellow to clear. not getting enough water will actaully make you retain water.

also watch your sodium intake. canned fruits/ vegatables and salad dressing are terrible on sodium content especially for items that can be part of a healthy balanced diet.

try and get your cardio 1st thing in the morning. it should help kick start your metabolism for the day.

if you're lifting weights, use less weight and increase the reps.

best of luck to you in hitting your goals.

Hey Quartermaster, I hit the same problem when I was losing weight to reenlist after a 12 year break in service, the worst part about it was that it was right above the 24% that prior service are allowed. I had already lost about 60 pounds when I hit the plateau, frustrating needless to say.I found several things very helpful.Eat more nuts, almonds are my preferance, they really help if your craving crunchy stuff like chips, like the previous individual said, do cardio first thing in the morning, and probably the biggest help was to mix up my routines so my baby didn't have a chance to get used to what I was throwing at it.One routine that I had great results with are called body pumps.If you have access to a gym, bring a stop watch. What you want to do is set the watch for 2 minutes and jump from machine to machine at a weight of about 50% of your max and see how many reps you can do in those 2 minutes. Do this for about a half hour and it's an incredible workout.When I do this (generally 2 times aweek)I don't worry about if it's an upper body or lower body day. I hit all muscle groups. This type of workout has several benefits, not only do you build muscle (which increases your metabolism) it also increase cardio ability as well.I have lost about 80 pounds since May and leave for WTC next week.If I can do it, anyone can. Good luck.

Also, if you're taking protein, stop. You don't need that crap. If you do feel the need to take a supplement shake, go for a soy based vegetable shake. It tastes horrible, but it provides you with 100% of your daily vitamins and minerals and is only 120 calories. In one week of drinking this stuff I lost 12lbs just from adding that to my regimen and that was after I've already lost about 80lbs.

Ask your trainer about carb cycling. This is what I have used in the past for fast body fat loss, along with cardio and resistance training. This is also how bodybuilders lose body fat so well for their shows, they are experts at this.

Cardio is great but you should be doing resistance training along with it. Whether it be weights, pushup, pullups, Dips, body Squats etc. or Crossfit style workouts (which I highly recommend).

Also if you aren't already, make sure you are drinking 1 gallon of water a day. More if you are drinking coffee or soda. Although you shouldn't be drinking soda.

One other thing. Like others have mentioned, spread your meals throughout the day into about 4-6 small meals. Try and eat a protein source and carb source with each meal. The protein will keep you fuller longer. Also, don't be afraid to take in healthy fats like pb, almonds, eating fish or taking fish oil, avocados etc. Fat is not bad if it is the healthy kind...not to mention it is great for your joints and tendons.

Stay away from processed foods as much as possible. Keep your carb intake to the first 3 meals of the day if you are not doing the carb cycling.

There is no need to take supplements (except for a good multi-vitamin) if you are eating and training smart. I could go on and on but this should give you some ideas.

This message has been edited. Last edited by: Mr_T,

In addition to what Dustin said as far as protein, new MEPS regs as relayed by my recruiter state that if you even have trace amounts of protein in your urine when you do your physical you will be temp. disqualified. I stick to 1 protein shake in the morning only on my heavy lifting days after I workout, its either that or 4 egg whites. It really depends on your workouts if you need additional protein, the reality is that weight lifting tears muscles and protein is necessary for their rebuilding. Mr T and Dustin great input for quartermaster, and quartermaster I feel your pain, I'm one of those guys that unless the army cut one of my legs off I would never be at the required weight and had to lose a pile of weight to get back in. I guess I never realized just how easy it was to pack on the weight after hitting age 30. Good luck in your quest!

d/q for protein!? they're really stretching that aren't they?

Yea, I have to chime in here to partly echo what other's have said...Don't lose focus. I was about 15 lbs or less from done after losing about 80. I hit that plateau, then I had a life change, then a employment issue...blah, blah...Now I'm 90 over wondering what the heck happened. Life can spin on a toe too. One day you're doing 3 mile runs and loving life, the next you're spending 5 months doing 115 mile commutes to work and dealing with 12 hour days...who wants to run then...? Take it with a grain, those who fight the Battle of the Bulge will always have to watch for the enemy, even if they are in top shape...stay with it...and you will make it.

Try eating only unprocessed and natural foods. Sure doesn't taste that great but it works to help get off that fat.

Also if you have hit a plauteau in your work outs, try a hundreds training regiment as well as HIIT (High Intensity Interval Training) on the treadmill.

Here is the current cycle I myself am doing, you can upgrade or downgrade, I am still waiting on Meps, but I will be damned if I don't past AFPT when I hit WTC. Always remember what may work for me, doesn't mean it works for the next person. It's definitely worth a shot though. FYI, I started this work out 1, Feb.

HIIT -
Warm up 5 min - I go repeat cycle until I hit 20 min
Sprint as fast as possible 1 min
Walk 1 min
Jog 1 min

Monday
HIIT - 20 Min

Bench Press - Bar Only x 100
Incline Hammer Press - 15 x 100
Decline Hammer Press - x 100
Chest Fly - 30 x 100
Cable Cross Over - 15 x 100
Overhead Tri Extension - 10 x 100
Tri Push-down - 20/25 x 100
Machine Dips - 30 x 100
Machine Shoulder Press - 20 x 100
Ab Pull Down - 30 x 100

Cool down Stair Mill 15 minutes lvl 4


Tuesday - Cardio - 45-60 minutes - Basically whatever I am in the mood for but I maintain my heart rate between 60-85% at all times

Wednesday
15 HIIT (only cause its leg day )

Squats (Smith )- Bar x 100
Leg Press - 50 x 100
Leg Extension - 20 x 100
Laying Leg Curls - 20/25 x 100
Dead Lifts - 30 x 100
Good Mornings - 20 x 100
Abductor - 40 x 100
Adductor - 40 x 100
Calf Raises - 20 x 100

Decline Leg Raises x 100

Cool down Stair Mill 12 minutes lvl 3 -


Thursday - Cardio - 45-60 minutes - Basically whatever I am in the mood for but I maintain my heart rate between 60-85% at all times

Friday -

HIIT - 20 Min

Lat Pulldown - 40 x 100
Seated Cable Row - 20 x 100
Upright Row - 20 x 100
Dumbbell Pullover - 10/15 x 100
EZ Curl - Bar x 100
Cable Curls - 15 x 100
Power Cleans - 20 x 100
Dumb Shrugs - 15 x 100

Hanging Leg Raises - x 100

Cool down 15 min Stair Mill

Hundreds - Do as many reps as you can at a constant pace until you cant do anymore, then when you need to rest, Rest 1 sec for each rep you have left and on and on till you are finished. Do not up your weights until you can go through a whole 100 without stopping.

Now I know this is an extensive and extreme work out, but I love the results. I decided to test it out last month after reading an article in PUMP magazine I believe. It works both the slow and fast twitch fibers. It also helps definition and muscle separation. I personally eat high protein period, it is what I prefer. (protein in the pee is different from high protein eating )

I do not take an supplements expect what I need for daily vitamins and a b complex, as well as flax seed oil. I never ever stave myself, I also drink about a gallon of water a day it helps keep your metabolism going. Find out what works for you and you're body. That is what matters, not all bodies are created equal.

IF I can do this work out as a female, anyone can, start slow and make sure and keep proper form with each rep. You want each one to count I don't know how many times I see guys in the gym not maintaining and losing form. It's a waste of energy.

Even if you through in a hundred here and there, it helps you want to keep you're body guessing. You do not want to fall into a routine. I will change my work out again in 4 more weeks.

Now, let me get off my soap box, I know someone will say not to work out for more than 45 minutes to an hour. But I seem to remember getting my ass smoked in Basic for hours on end and it sure helped me and everyone else. Remember it's mind over matter if you don't mind it doesn't matter.

Before you ask, yes this work out does get boring and then I focus on the results I am seeing. I smile and keep at it. It's more than passing that AFPT, its a lifestyle.

Good luck and keep on trucking. Any questions feel free to ask.

note: get glutamine powder.. it aids in muscle recovery. I also take that an on daily basis it is an amino acid your body needs and depletes when your are working out.

quote:

Originally posted by Jo_damnitgirl_Anna:
Try eating only unprocessed and natural foods. Sure doesn't taste that great but it works to help get off that fat.

Very good suggestion. this also includes canned fruits and vegatables which are very high in sodium and sugar.

try buying fresh vegatables and steaming them to serve with a meal. after awhile, you won't even miss the canned stuff.

i'd say that your routine is okay, but it may be a wee bit on the complicated side for someone trying to lose weight.

your workout sounds like something for someone who's already in shape. it also may be harder for someone who doesn't have access to that type of equipment.

if you're trying to lose weight, here's my workout. very little equipment required that you can't find at a park or playground.

here's a typical workout for me:

stretch
jog 1/4 mile or so
run 25-40 min
cool down jog 1/2 mile or so
stretch
pull ups - 5 max sets of pullups
pushups-3 sets of 25
bicep curls 3 x 15
back extensions 3 x 15
incline crunches 3 max sets
leg lifts/flutter kicks/hello dollys (aka the triple threat) 20 reps of each

switch it up or alternate abs/back with upper body.

quote:

note: get glutamine powder.. it aids in muscle recovery. I also take that an on daily basis it is an amino acid your body needs and depletes when your are working out.

i would not recommend for someone trying to lose weight. it can help in building muscle, which can be a good thing, but it can also lead to bulk which is not good if you're trying to lose weight.

This message has been edited. Last edited by: Caesar08,

Glutamine will not cause you to "bulk up". As Jo Anna said, it is used for muscle recovery and repair and a very good recommendation...especially for us older folks.

quote:

Originally posted by Caesar08:

quote:

note: get glutamine powder.. it aids in muscle recovery. I also take that an on daily basis it is an amino acid your body needs and depletes when your are working out.

i would not recommend for someone trying to lose weight. it can help in building muscle, which can be a good thing, but it can also lead to bulk which is not good if you're trying to lose weight.

quote:

Originally posted by Caesar08:
i'd say that your routine is okay, but it may be a wee bit on the complicated side for someone trying to lose weight.

your workout sounds like something for someone who's already in shape. it also may be harder for someone who doesn't have access to that type of equipment.

if you're trying to lose weight, here's my workout. very little equipment required that you can't find at a park or playground.

here's a typical workout for me:

stretch
jog 1/4 mile or so
run 25-40 min
cool down jog 1/2 mile or so
stretch
pull ups - 5 max sets of pullups
pushups-3 sets of 25
bicep curls 3 x 15
back extensions 3 x 15
incline crunches 3 max sets
leg lifts/flutter kicks/hello dollys (aka the triple threat) 20 reps of each

switch it up or alternate abs/back with upper body.

Couple suggestions here, Try the HIIT rotation, if you are not sweating by the end of 15 min you are not doing it right.

IF you are going for total body work outs, the main muscle groups you want to hit are your largest. Larger, more movement, more calories burn, ect ect..

Chest, Leg and Back.

I actually work abs every day, as a female I do not work my obliques since I want to keep that v shape. IF you want ab definition its what you eat and weighted exercises. I do my work outs at the gym, for a few reasons. I compete in my head with people who go there as well. Plus, I love being able to watch my form as I am working out and seeing the results.

Actually all these exercises can be modified to suit your needs. Questions do you have a bench? Does it incline or decline? A Bar? Looks like you already have dumbbells.

Modify it, this is the work out I do personally. Someone trying to lose weight would do well to keep in focused on your BMI. Also weight training helps keep you're metabolism burning higher, longer therefore burning more fat bla bla bla, you get the picture.

Also Pyramids are great for switching up you're work outs.
Do a warm up set of 10, then a light set of 12, go heavier @ 10, go heavier @ 8 and so on. If you have can not complete the reps stay at the same weight for the next set. If you complete the whole thing, jump up 5-10 lbs the next time you work out.

Don't forget you can not spot fat loss, it is a total body thing. I also never work out in the same way, I rotate my exercises around. It all goes back to that muscle memory thing. They get used to things and get bored. Keeping a log book is also a good idea on a note pad.

Sorry honey glut does not help you with muscle mass that is Creatine. Stay away from CANNED ANYTHING!!! Try reading those labels, the sodium and extra sugars they put in it is just disgusting when you start reading. Try organic or non-processed foods.

Protein, your body needs 1-1.7grams of protein a day when you are working out. IT is great for you and very healthy it helps lean muscle mass which is what you are working for if you are trying to lose weight. Keep in mind, I am not spring chicken I am young at 31, but I will never be 18. Be sensible when you are trying to lose weight, focus on your BMI, how your pants fit, how you look naked. I have never once passed my weight standard, ever. But, then again I don't care if they tape me either.

Make sure you do your research and get correct information. Assuming anything doesn't help anyone. I learned to ask, ask, ask. Everything I have learned it has been through trial and error and soaking up as much as I can. It helps having people around who are trying to achieve the same goals you are.

Basic rule of thumb, if you hit a plateau change things. Keep you're body guessing.

Also, soy is only good for your body AFTER it has been fermented. Please do some research about these products. There are plenty of great products out there that Taste decent. Protein is extremely important for you. If you don't believe me, just punch it into the search button on your browser.

you both misinterpreted what I said.

first, glutamine CAN cause you to build muscle bulk depending on what you are doing. it is used by body builders to build bulk. depending on your routine, you may actually gain weight when using it.

the title of the thread is "weight loss question" not "maintain current fitness".

your routine is great, but most of the folks who come to this board are out of shape and overweight, so your routine does not help them so much.

but my routine is pretty good too. it's simple and i don't need to buy very much stuff to do it. i'm 6'2" with a 36" waist and can max out an Army PFT at 31 years old, so i'd say we're both right.

you're right that creatine causes bulk, but mostly it just causes bloat.

maybe your routine should be posted in the health and fitness boards on the site

There is no mis interpretation.

Simply put, Glutamine does not cause bulk. The routine and diet that somebody is following is what causes "bulk". The weights you lift are what causes you to "bulk". Glutamine has such a small percentage in all of this in reality. It simply helps your muscles repair and recover faster. This is assuming you are eating, sleeping and training the way you should be. If you are not, don't waste your $ on Glutamine or any other supps. for that matter.

quote:

Originally posted by Caesar08:
you both misinterpreted what I said.

first, glutamine CAN cause you to build muscle bulk depending on what you are doing. it is used by body builders to build bulk. depending on your routine, you may actually gain weight when using it.

the title of the thread is "weight loss question" not "maintain current fitness".

your routine is great, but most of the folks who come to this board are out of shape and overweight, so your routine does not help them so much.

but my routine is pretty good too. it's simple and i don't need to buy very much stuff to do it. i'm 6'2" with a 36" waist and can max out an Army PFT at 31 years old, so i'd say we're both right.

you're right that creatine causes bulk, but mostly it just causes bloat.

maybe your routine should be posted in the health and fitness boards on the site

whatever pal. agree to disagree.

best of luck to you next month at WTC.

I've been working out consistenly for the past five months and managed to gain 10 lbs. Yes, it's supposedly muscle but that hardly matters when you have to make weight. You can get taped, but all in all, when you're watching what you eat and working out only to see the scale keep going up, it's incredibly frustrating.

The only thing that has ever worked for me is the Atkins diet or Carb cycling. It's not the healthiest and I really don't recommend it unless you're at the end of your ropes and nothing else has worked. In a month alone on Atkins I can loose up to 10 lbs. I try not to advocate it much though as the weight you'll gain once you go off can be a bit hard to get used to...i'm doing it right now to maintain my weight standard and so far it's working. It's just a suggestion if nothing else has worked.

Thanks! Sorry, if I came off rude, I didn't mean to.

quote:

Originally posted by Caesar08:
whatever pal. agree to disagree.

best of luck to you next month at WTC.

quote:

Originally posted by Caesar08:
you both misinterpreted what I said.

first, glutamine CAN cause you to build muscle bulk depending on what you are doing. it is used by body builders to build bulk. depending on your routine, you may actually gain weight when using it.

the title of the thread is "weight loss question" not "maintain current fitness".

your routine is great, but most of the folks who come to this board are out of shape and overweight, so your routine does not help them so much.

but my routine is pretty good too. it's simple and i don't need to buy very much stuff to do it. i'm 6'2" with a 36" waist and can max out an Army PFT at 31 years old, so i'd say we're both right.

you're right that creatine causes bulk, but mostly it just causes bloat.

maybe your routine should be posted in the health and fitness boards on the site

Gluts an amino acid, it repairs those muscle fibers you tear and break down. Look it up, please feel free. Being female, the last thing I need is more muscle mass. Fortunately, working with weights keeps your metabolism burning higher longer which then increases fat burning. So, HIIT is very effective in fat loss as well. A good cardio and weight training program together are going to be the most effective for FAT LOSS, but what you put into your body can be very counter productive. Eating that candy bar doesn't just counter act your work outs, it sets you back. Fat loss, needs to be focused on more than weight. Which is part of why hundreds is sooooo effective when done properly. I have been there, I had to lose about 20lbs of fat myself. I know how hard it is to stay motivated and sometimes watching those results in the mirror and seeing those muscles pop out and grow are the best things in the world. As I have stated before, what works for me may not work for the next person. Making a 110% effort for a month to watch, see and giving that dedication is well worth the effort.

Saes, I misinterpreted what you said, my apologies. I thought you needed to and stated your work out, I should of read things properly.

Anywho, I am more than happy to work out with anyone at anytime of the day, if they are in my neck of the words. Sometimes having someone there motivating you is exactly what you need to get that fire under your ass. Sacramento Area just pm me ....

BTW diets never work, you have to change your eating habits period, its a lifestyle change. December and it depends on how and what you have been doing to work out. Ok I am done here I dont want to hijack anyone's thread, there are plenty of great ways out there to lose fat. Just do a little looking around on some body building sites and so on. Knowledge is power.

Ok, I am tired of typing. Good Luck with the weight loss for everyone. Have a blessed night.