Pamela from Chihuahua, Mexico
I work out 5 days a week and
can't loose weight. I do spinning, tae bo and many types
of cardio. Where am I going wrong?
Hello! Thanks for the question. Mmmm...I don't know specifics
about you and details on your training methods so let me
answer this based on similar situations with clients like
You answered part of your question by saying that nutrition
is important. 80% of weight management issues revolve around
what you eat and when you eat. If you are eating well but
not losing the weight then you may be doing some things that
are not allowing you to rev up your metabolism or your ability
to burn fat and drop un-wanted weight. Here are a few things
to look at along with a link to a great article written by
my good friend and advisory board member Amy Carlson, Registered
- Are you eating healthy snacks between meals and avoiding
after dinner snacking? If not scale down your breakfast lunch
and dinner and add in a healthy, low cal snack between breakfast
and lunch and lunch and dinner. This reduces cravings for
the late night snack.
- Are you drinking 8-10 8 ounce glasses of water per day?
If not start doing it. Consistently drinking your water revs
up metabolism and allows your body to burn more fat. Plus
muscles love to be hydrated and perform more efficiently
- Are you staying away from sodas and high sugar foods?
If not cut back on the sugar. Sugar adds empty calories and
without the activity can be readily stored as fat.
- For more dos and don't of metabolism check out Amy Carlson's
article on metabolism at the link below.
Up Your Metabolism"
OK, now that we have discussed fine-tuning your nutrition
the next and most important question is, do you weight train?
All of the activities you mentioned involve cardiovascular
fitness which is a great way to burn fat but to get off the
sandbar you are stuck on with your weight you must
build muscle while you are burning fat with your cardio.
I call weight training the "missing link" because
many avoid it or don't do as much of this as they should
to maximize results. I see this more often with women. If
you are not weight training start doing it. Work every major
group at least twice a week. Check out these links below
to some great articles I have written on the weight training.
Building your own weight training workout
Sets & Reps:
The Building Blocks of a Great Workout
Getting The Most Out Of Weight Training
Lastly I want to commend you on doing your cardio. Most
people I work with have the toughest time sticking to this.
You have some good variety in your program but I would suggest
building some rest days in. A day or two each week when you
shut down exercise, fuel up with great nutrition and allow
your body to recuperate. You will come back stronger for
the next workout and allow your body to build muscle more
efficiently. If you add weight training do your weights first
and follow with your cardio for maximum fat burning. I have
given you plenty to think about
so meld some of this in a little bit at a time and see what
happens. Keep me posted on your progress.
Hope that helps. Read the articles, keep up the good work,
fine-tune what you are doing and I would almost bet that
the weight will start coming off before you know it.
Michael J. Merlino
Certified Professional Fitness Trainer