problem areas...

saltyisb

I need some suggestions regarding losing fat.  I am currently training competitively for the outrigger canoeing season that starts in less than 3 weeks.  I've built a ton of muscle and it is a whole body workout (legs, core, back, butt, arms)!  I have lost mass and am visibly leaner, I have in fact gained weight!  I think that is great because it is really apparent that I have built muscle!  However, I cannot seem to get rid of the fat in the middle.  While I do not have the healthiest of diets, I eat well rounded and I never ear fast foods and avoid frozen or pre-made meals.  

I feel like I should be cross training and that may help me lose fat, however I have a hard time finding the time and sometimes energy practicing 4-5 days a week for 2-4 hours and one rest day to recover.  I also commute on my bicycle 5-6 days a week. 

It is almost as if I have hit a plateau... any suggestions?   

prlawrie

I've been weight training like mad and have gained weight/lost inches...but like you I need to focus on the middle! My plan of attack is more cardio (mix it up between kickboxing, interval training, running, etc.) and less heavy carbs. I'm eating more veggies & protein and less starchy fodds, since those tend to make me bloat. It sounds like you are pretty fit!! Maybe you have hit a plateau. It's important to mix up your workouts when you feel that has happened. One of my friends told me to focus on my arms since you can't see your stomach or legs in a wedding gown. HA! However, I am taking this opportunity to get rid of the extra weight I've had for the past 5 years!

Good luck!!

gymbugmj2k

it sounds like you do a decent amount of cardio, sooooo its time to start looking at your diet. I have a feeling that you're eating things that your body can't use...and therefore it stores it as fat.  the 'best' way (read: the way to watch what you eat and still eat what you want), is to make sure you're eating GOOD calories that are high in vitamins and minerals. Cut or limit BAD calories (things like pop and other soft drinks/heavy sugared drinks) as they have no nutritional value.

Keep a food journal for a week...just to see what you actually consume. Keep an eye on ingredients and things like sodium, potassium and fiber.  Lower sodium, as it causes you to retain water.  Increase fiber, as it helps your digestive system absorb and process food. Potassium is good for your muscles.  Make sure you're getting enough vitamins too!

Wherever you can, eat fresh ingredients instead of canned or frozen -- they have more nutritional value, usually less sodium (and taste good too!)

saltyisb

Thanks, gymbug!  I never thought about the fact that I might be eating things that my body cannot use.  I tend to stick to whole grains and try to avoid processed sugar (I am not a soda or juice drinker), but I think I need to re-evaluate what I am eating before a workout and after a work-out and focus on leaner proteins, less fat.. Are you referring to a book above?  

gymbugmj2k

whole grains is a good move. so is the lack of soda/sugary juice.

lean proteins is another good idea. Keep an eye on the lunchmeat too. I used to love ham sandwiches until i realized how much extra sodium i was eating! yuck. I've stuck to cooking chicken breasts with some lemon and pepper (or sometimes in a bit of bbq sauce!) and shredding it myself to use for sandwiches --- much healthier, and just as tasty!

The journal I am referring to can be something like a small notebook, or use an iphone app like myfitnesspal (i use it and LOVE it).  I used to use mycaloriecounter on the computer too. Basically any way that you can write down or track what you're eating is good.  You don't need to worry about counting every single calorie, but you SHOULD keep an eye on portion sizes. A 'cup' of something is a lot smaller than we think sometimes! Also start looking at food labels. I spent an extra 2 minutes looking at ranch dressing to find one that had 40% less fat --- even though the OTHER one said "low fat".  Tastes the same, but I know i'm giving my body less crap to worry about.

Remember your body does need some of everything (even things like fat and sodium), so trying to cut something completely out is unhealthy, not to mention near impossible. By tracking your normal routine for a week or so, you can see where the patterns are, and where you might be able to make healthy adjustments or buy different, more helpful, "nutrient dense" ingredients.

saltyisb

<div>Thanks!  I am wondering what you are referring to in the parentheses here.  Is that a book or article?  </div><div>
</div>In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_problem-areas?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:e8ff324e-0b87-426e-b40e-daa394be007bPost:e9b2da69-c7de-490a-a745-adf6242cc26f">Re: problem areas...</a>:
[QUOTE]the 'best' way (read: the way to watch what you eat and still eat what you want), is to make sure you're eating GOOD calories that are high in vitamins and minerals. 
Posted by gymbugmj2k[/QUOTE]

<div>
</div>

gymbugmj2k

ah! sorry....  "read:" is just a phrase that is used sometimes.  it's another way of saying "read it as" or "what i mean to say"

sorry to be confusing. =(

...i'm sure someone did write a book with that title though (or at least they should!) haha

Summer2011Bride

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_problem-areas?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:e8ff324e-0b87-426e-b40e-daa394be007bPost:c32ee169-93e4-490a-9587-60036e3a5e86">problem areas...</a>:
[QUOTE]I need some suggestions regarding losing fat.  I am currently training competitively for the outrigger canoeing season that starts in less than 3 weeks.  I've built a ton of muscle and it is a whole body workout (legs, core, back, butt, arms)!  I have lost mass and am visibly leaner, I have in fact gained weight!  I think that is great because it is really apparent that I have built muscle!  However, I cannot seem to get rid of the fat in the middle.  <strong>While I do not have the healthiest of diets,</strong> I eat well rounded and I never ear fast foods and avoid frozen or pre-made meals.   I feel like I should be cross training and that may help me lose fat, however I have a hard time finding the time and sometimes energy practicing 4-5 days a week for 2-4 hours and one rest day to recover.  I also commute on my bicycle 5-6 days a week.  It is almost as if I have hit a plateau... any suggestions?   
Posted by saltyisb[/QUOTE]

I bolded the important part. You said it yourself. Never underestimate how big of a role diet plays in our overall fitness--80%!!!!! Clean up your diet and keep up your workout routine and I think you'll see results. Also skip foods/drinks that cause bloat, like carbonated beverages, beans, roughage, etc.