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New to the Forum
09-27-2015, 08:14 PM (This post was last modified: 09-27-2015 08:16 PM by LadyIce.)
Post: #1
New to the Forum
I just found this site tonight when I was searching for exercising and gaining weight.

I have always had a thing with my weight throughout my life and have had bad eating habits in the past, including eating only cereal and candybars in order to maintain a low weight. Fortunately, that has changed and I eat clean for the most part. Pretty much have had to follow a Paleo diet for the past eight months due to doctor putting husband on it. My weight hasn't changed too much +/- 5 pounds, but the inches are what seems to be creeping up. I just turned 50, am 5'2 and 118 pounds. I enjoy working out and I am currently doing Body Combat three days a weight and Body Pump 3 days a week with Sunday being a stretch day. These are all hour long workouts and burn anywhere from 200 - 400 calories for the Body Combat. That is the estimate from my HR monitor.

I have been eating around 1300 calories a day and it is probably too low - according to the calculator, I should be at 1485. I know that may be harder to reach and my biggest problem is normally getting the protein in.

I am just getting frustrated that I am working out, eating well and the body fat seems to be increasing and my clothes are getting tighter which just makes me want to cut down the calories more and exercise more. Bad cycle to get into, I know but hard to stop.
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09-27-2015, 09:04 PM
Post: #2
RE: New to the Forum
First of all welcome and so glad you have found us!!

My first initial reaction is that that 1,485 figure you got is way too low. When I run your numbers through the calculator I am getting TDEEs of 2,101 with 6 - 7 hours of exercise/week, or 1,887 even at the Moderate 3-5 hours exercise a week. Regardless though, yep it sounds like you definitely need to up your calories and give your body the fuel it needs...

How long have you been eating at that 1,300 level? Have you gotten a chance to read the Metabolism Reset Guide? If not, I would definitely recommend taking a look as it answers so many of the questions people have as they start this process. You can find it on our Home Page under the Start Here tab.

Look forward to hearing back from you, and please know that we are here to support you and get you started on the right track!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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09-28-2015, 05:22 AM
Post: #3
RE: New to the Forum
I have probably been eating at that level for a bit, but wasn't really keeping track of my calories. I am going to start keeping track with everything I eat. I used to be real good at it, but then stopped because I pretty much was where I wanted to be and was doing good with my weight and fat loss. Of course that has changed. I glanced at the reset guide, but will take a closer look. I know it is probably the best to reset, but having the patience to do that may be hard for me.

I reran my numbers and I messed up when I put in my height, I wasn't converting it to inches- so it was off. 1887 seems like so much when your brain has always told you that less is better. I know that changing that thinking is my main hurdle, but the idea of gaining weight and inches even more scares the crap out of me. (lol). It kinda of makes it worse because eating that much is going to be so much harder for me. I eat a lot of vegetables and while they fill me up, there is not a whole lot of calories in them.

I am probably going to need the support because I know that I need to do this and having people tell me its okay to eat more I am going to need.
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09-28-2015, 09:10 AM
Post: #4
RE: New to the Forum
Glad you re-worked your numbers, and yes, everyone is normally shocked when they see how much they really should be eating. If you are exercising 6 hours a week and gaining weight, then upping your calories would definitely be in your best interest, long-term... I would suggest re-reading the Metabolism Reset Guide so that you understand the process thoroughly. If you make those increases really slowly you should be able to minimize any gains.

You also may want to consider backing off a bit on that exercise. 5 days a week is certainly plenty with three of those preferably being strength training and 2 days of brief HIIT workouts. Exercise is definitely not one of those things where more is better. Exercise is a stress on the body, and overdoing it can result in negative effects.

It truly is re-training your brain to learn that less is not better in terms of food, and more is not better in terms of exercise. It's the exact opposite of what most of us have been doing for our entire lives ... trying to beat our bodies into submission :-(

Absolutely, we will be here to support you along the way. Please consider starting a journal of your own in the Personal Journals section of these forums. It's a great place to track your journey as well as to interact with others going through the exact same process. We have lots of great, encouraging members here, all who are ready to share in your journey :-)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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09-28-2015, 12:55 PM
Post: #5
RE: New to the Forum
Thanks for responding. I know I should probably back off the cardio a bit, but I really love Body Combat right now since it is new. I may be can cut to twice a week to see if that helps. I honestly haven't been a fan of a lot of specific HIIT workouts. I know they are beneficial. I will have to see if maybe Body Combat could be classified as HIIT, but I don't think so. I have also tried LM Grit workouts which are true HIIT and they are just too high impact for me.

I know that about 2 years ago I was doing T25 and Les Mills Pump and had great results, fat just dropped off. But I got bored with the T25. Maybe if I cut the Combat workouts down to 30 minutes somehow instead of an hour that would also help that way I don't have to give them up.

I will look into the journaling, that may help me.
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09-28-2015, 08:32 PM
Post: #6
RE: New to the Forum
Cutting back a bit sounds like a great idea ... 6 hours is a lot of working out each week. Remember, especially with strength training, muscle growth and repair happens on your rest days, so those days are vital. More is not better.

A true HIIT workout won't last much longer than 20 minutes or so, simply because that's about all you should be able to handle if giving it your all. Anything much longer than that may be interval training, but most likely is not true High Intensity.. If you haven't found any HIIT workouts that you enjoy, you could try incorporating something as simple as 100 or 200 kettlebell swings at the end of your lifting session. Metabolic finishers are a quick way to get some cardio in and really get the heart rate up there.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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