How to get around the roadblock?

[cb0814]

Hello everyone,

I have hit a roadblock and need some help/motivation/advice to get past it.

I am a 40y/o male. I have lost over 30 lbs since September, going from 216 to 184 lbs, after being diagnosed with a herniated disc L4/L5. I am 5'10". In the last 2-3 weeks, I am stalling @ 185lbs. Weight has been static for a few weeks. The first 20-25 literally fell off.

I typically do 30 minutes on the elliptical at the gym 4-5 days a week, and also keep below my target on the fitbit app. For the most part, I exceed the 10k steps per day goal. I rarely eat junk, typically I eat whole foods and a protien shake or two per day.

I was considering purchasing an entery level bowflex in hopes of changing up my routine and adding some weight training to my routine, but am not really sure how to dive into it and if it will actually help me lose more weight. My goal is 170 lbs or less

Can anyone provide some input to help?

Thanks

[Mukluk4]

Why not do weights at the gym?  

[GuinnessLover]

Hi cb.  I'm 47, 6'0" and for probably 15 years I weighed 180#.  I was fine with 180.  That's what I weighed when I played football & baseball in H.S. so I figured that was great for 40-something.  

Anyway, a few years back I switched things up with my exercise routine and started jumping rope.  But it was too intense to do for a half-hour so I started doing it in 3 minute circuits with spinning a weighted hula hoop.  (It's a long story how I got to this partuicular setup & I won't bore you with it.  Though I did lose 3 inches off my waist thanks to the hula hoop, so if anyone out there is looking to slim down your middle, the weighted hula hoop is an excellent way to do that.  And it really tones your core.)  

Long story short, I dropped ten pounds before I knew what happened.  My wife and daughter started complaining that I was too skinny.  (I did have really low body fat)  I hadn't changed anything about my eating habits, and while I didn't eat terribly, I certainly wasn't "watching" what I was eating in any way.  I drank beer and had dessert whenever I wanted it.  

My point is, my weight was extremely stable for a long time, but when I upped the intensity of my cardio workout ten pounds fell off my frame very quickly.  It sounds like your body is comfortable at the weight it is with your current activity level, so if you want to lose another 15# I'd recommend making your cardio routine more intense one way or another.  

I've never been a big believer in weight training for weight loss.  Weight training's great, but weight loss is all about cardio to me.

[cb0814]

I like the thinking outside the box method you have, but I have a herniated disc in my back and I simply can't jump rope, the impact is too much.

And for mukluk, I'm trying to save some time in the day and not have to drive to the gym, it's 20 minutes away from me, this takes valuable time with 2 kids. I will be buying the same elliptical as at the gym for home use, and I'd like to try a very low risk method of strength training in the bowflex, without spending too much in case I don't like it. I know myself and my wife will use the elliptical, so it's money well spent

[GuinnessLover]

You don't have to jump rope.  Might I suggest working in some high energy bursts into your elliptical routine?  Say go 5 minutes at the rate you normally do, then do a one or two minute sprint, and then go back down to your normal rate for 5, etc.  Keep an eye on your heart rate--make sure it doesn't get too high during your sprint.  This should have the desired effect.

[Tave]

Plateaus can happen to any and everyone.  Looks like you hit one.  The key is to keep with your goals and not focus so much on the scale.  Perhaps change it up a bit with diet by consuming your actual level of calories to shake your body up.  Also vary your exercises also focus on weights.  Ultimately your body will begin to drop the weight again.  Just a bit of patience and some faith 🙂

[emili]

usually when the weight stops coming off its because your out and your in (calories) are equal to. If you start gaining weight you have more in than out. After awhile your fitness level goes up so in order to burn more your level of activity has to increase. For a guy, you should mix cardio with strength. Yes cardio is the fastest way to burn off calories,  but strength will tone and tighten you, so even if you stay the same weight, you will look leaner. Not to mention men need some muscle definition. I would also double check your calorie consumption. Sometimes without meaning to we relax a little with exact portions and measurement. Before you know it, you have 100s of extra calories going in that you are not accounting for. I would try creating a more intense cardio workout and lifting at least three times per week. You won't see immediate muscle tone, but if you stick to it, in about two months you will. Before you start, please research posture, proper lifting technique, reps vs pounds, etc. Please give updates!!

[awood08]

Hi there!

I'm currently in the same boat....I lost 60 pounds from June 2015 to now. I just hit my roadblock and I was down from 235 to 175 and crept back up to 177. I've been stuck for a little over a week and it's driving me nuts. I have the same kind of gym routine, I mix up the week with different workouts and keep my same Tuesday & Wednesday night high cardio classes. My friend is an instructor and suggested changing my diet. I usually eat 3 meals and 2 small snacks a day. She suggested 6 small meals per day, full of veggies and protein. It gives your body a kind of reset than what it's use to.

I'm trying that out now and hopefully I'll get some better results!

Hope that you get back on track soon!