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Is this workout enough?

by (247)
Updated February 09, 2014 at 5:14 AM
Created February 07, 2014 at 2:13 AM

Hey!

So I'm not losing any weight at all on a low carb paleo diet and I'm doing this since ever, so I decided to find a workout routine that I'll stick to long-term (instead of going nuts on some fancy sport and dropping it after two weeks). I really like high intensity interval training as I feel exhausted only after 20 minutes so this is great for in the morning right before shower.

Is this enough if I do this once a day? I'm altering workouts, usually following some youtube workouts, so there are harder and easier ones. Do I really have to add cardio (some people told me so, but I just don't like wasting an hour running around)?

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247 · February 09, 2014 at 5:14 AM

Well, I am a women, 1500 have to be okay for me..I wish i could have more :D I have to idea about anaerobic xtates and stuff, I usually do any hiit-workout on youtube and do as much as I can until I really have to stop, e.g. I like this one alot:

http://www.youtube.com/watch?v=cZnsLVArIt8 but I have to admit that I can never finish it off..

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247 · February 08, 2014 at 4:32 PM

Wow, never heard of cutting butter and this!

Thank you alot!

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15 · February 08, 2014 at 4:23 PM

I would say yes to eggs and no to mayo and butter (cutting out all dairy)

Think avocado, coconut oil.

I use coconut milk at almost every meal for a great fat source.

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15 · February 08, 2014 at 4:14 PM

No, it won't be forever. But you should amp up your off-limit foods until you see results.

Also, as everyone mentioned....weight-training. I read your other comments. I recommend kettle bells, they are cheap (like $1/lb), last forever, tons of free videos online, store easily, convenient, allow free range of movements unlike machines.

Remember that weight training will leave your body burning calories for 8 hrs vs. cardio 1-2 hrs of post workout calorie burn

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247 · February 08, 2014 at 3:59 PM

Oh and what about eggs? And mayo? It's a great source of fat and I can't just eat pure butter but I can add mayo easily to a meal.

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247 · February 08, 2014 at 3:49 PM

Okay, no problem. But what concerns me is that if I'm that super strict, It won't be forever right? I can't be in ketosis and never eating any fruits or cheese or whatever again for the next 60 years, right? And then, all the weight will come back again?

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15 · February 08, 2014 at 3:26 PM

@bluekitty

Okay, fair enough on a couple fronts. 12 kg, keto, tracking, 1500, you should lose weight.

Again, I would recommend cutting out everything except grass fed / pasture raised meat, vegetables and good fats.

You should drink water with at least this ratio= 1/2 your body weight in lbs in fluid oz. (if 150 lbs, drink at least 75 oz of water per day)

Try IF, it is a great hack. Try 16/8 or even 18/6.

Be incredibly strict with yourself, no cheating! Eat for nutrition, not pleasure!

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247 · February 08, 2014 at 1:07 PM

I have at least 12kg to lose. I do track everything with fitnesspal and am in a keto diet with fat at around 65-75% and I am under 1500. This is why I am wondering that I'm still not losing weight.

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247 · February 08, 2014 at 1:05 PM

I already have written it in the comments: I usually eat 1500-2000 calories a day, mostly eggs, meat, fish, shrimps, ghee, coconut oil, mayo, brocoli, baby spinach, and a little berries, very dark chocolate and a tiny bit of cheese. I'm fine with not adding cardio, my brisk walking is shopping :P Is there a way adding heavy lifting without being a member in a gym (I'm a student and they're quite expensive here) or buying the expensive equipment?

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1005 · February 08, 2014 at 12:12 AM

1500 calories a day + high intensity training + ketosis should equate to weight loss unless your body is abnormally efficient.

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247 · February 07, 2014 at 11:55 PM

Okay, so just keep on doing what I'm doing now?

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1005 · February 07, 2014 at 11:53 PM

2kg is about the margin of measurement error, and it sounded like you only lost about 1kg. I think you're on the right track and making progress, but it's going to take time and daily effort to see the slow and steady results on your scale.

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247 · February 07, 2014 at 11:50 PM

Yes you are right. But I was at 69kg for some time and after that, I'm plateauing at 72kg. I can't stay in ketosis for my whole life :(

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1005 · February 07, 2014 at 11:48 PM

The average person eliminates about 1.2 liters of water in urine each day, and also eliminates about 1 liter a day through perspiration and respiration. That's 2.2 kilograms of weight fluctuation happening throughout the day. Throw some pizza on top and you can get it to 3kg.

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247 · February 07, 2014 at 11:45 PM

It's actually 1500, but sometimes I just get over when I'm really hungry so I wrote 1500-2000. I don't regularly eat pizza, this was the first one in months, but it still makes me wonder why anybody would gain 3 kilos just because of that.

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1005 · February 07, 2014 at 11:42 PM

You say you eat 1500-2000 calories a day. That's an average of 1750 calories a day for a 250 calorie deficit. This equates to 0.5lb per week, which at 5 weeks puts you at ~1kg loss. 20 minutes of workout isn't a whole lot of activity out of a 1000 minute day (2%) if you're eating things like pizza.

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247 · February 07, 2014 at 11:35 PM

I eat 1500-200 kcal a day, mostly from eggs, meat, fish, shrimps, veggies like brocoli and baby spinach, a few berries, ghee, coconut oil, evoo and a tiny bit of very dark chocolat and just a tiny bit of cheese here and there. I think I eat really good, so I don't know why I'm not losing any. It took me like 5 weeks to lose 3 kilos with ALOT of discipline, then the other night I cheated and had pizza with friends and the next day I was 3 kilos heavier, those are still staying :(

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247 · February 07, 2014 at 11:32 PM

I eat around 1500-2000 calories a day, mostly eggs, meat, fish, shrimps, veggies like brocoli and baby spinach, a few blueberries, ghee, coconut oil, evoo, a tiny bit very dark chocolat and just a little cheese.

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55 · February 07, 2014 at 4:20 AM

"So I'm not losing any weight at all on a low carb paleo diet and I'm doing this since ever"

i heard that was a definition for insanity, "keep doing the same thing and expecting different results".

perhaps its time to try something different then, & add some carbs, or is that a problem with your ibs-d

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0 · February 09, 2014 at 3:32 AM

As previously stated HIIT and lifting are best. I hate cardio. But, the hardest parts are the food and patience. When I haven't worked out for a while the first thing that happens when I start again is that my weight goes up, patience. I would get a food tracker (lots of phone apps) and try using it for a week or two, it was very enlightening for me (and I need to do it again). The other thing that you need to do is determine your resting metabolic consumption level, the intensity of your exercise program and your fat loss goal. All of this comes together to determine how much you should be eating (total caloric intake = resting + exercise - fat loss). There are calculators for that, but the last two terms usually won't cancel unless you workout hard 6 days a week.

You shouldn't need to change your workouts more than once every 4 weeks (try for at least 2 weeks even if it is boring, but no more than 8 weeks). Also, there are different kinds of interval training. HIIT usualy means 4 minutes at high intensity then 30 seconds rest. Max intervals might be better since you are only doing 20 minutes. In Max interval training you go as hard as you can for about 12 seconds, then rest for 8. Your activity should never get close to 20 seconds, since that is the anaerobic threshold for the best athletes. If you go that long at maximum intensity it will turn into cardio, which we don't want (i.e. you should not be breathing hard). Works best with an exercise like cycling or sprinting, but you can do jump squats etc.

I disagree with cutting dairy. Especially if you are lifting, that is the best source of protein (for post-workout). It might not be paleo, but it is a key ingredient to sports nutrition. Also, if you are working out (really working out), you have to eat. Not eating will reduce your muscle mass, and fill it with fat when you decide to eat again. 1500 calories might not be right for you, it might be ok for a woman, make sure you calculate.

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247 · February 09, 2014 at 5:14 AM

Well, I am a women, 1500 have to be okay for me..I wish i could have more :D I have to idea about anaerobic xtates and stuff, I usually do any hiit-workout on youtube and do as much as I can until I really have to stop, e.g. I like this one alot:

http://www.youtube.com/watch?v=cZnsLVArIt8 but I have to admit that I can never finish it off..

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0 · February 08, 2014 at 1:47 AM

I’d second wanting to know what your diet is if you’re not losing any weight. You may be looking to push yourself more in exercise to solve something that can be done by just dialling in your food intake a bit better.

But to answer the actual question, I wouldn’t add HIIT so you do it everyday; you need to give your body a break every now and then. I second that you just add some heavy lifting at least twice a week, with maximum effort and good form. And stay away from cardio, unless the cardio you are thinking is some brisk walking.

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247 · February 08, 2014 at 1:05 PM

I already have written it in the comments: I usually eat 1500-2000 calories a day, mostly eggs, meat, fish, shrimps, ghee, coconut oil, mayo, brocoli, baby spinach, and a little berries, very dark chocolate and a tiny bit of cheese. I'm fine with not adding cardio, my brisk walking is shopping :P Is there a way adding heavy lifting without being a member in a gym (I'm a student and they're quite expensive here) or buying the expensive equipment?

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15 · February 08, 2014 at 1:45 AM

FIrst Question:

How much do you have to lose?

Recommendations:

- Cut all dairy, chocolate, fruit, no cheating

- Track calories and macronutriets with an app

- Look into a ketogenic diet and keep carbs under tight control, keep protein in check, go high fat

- Drink tons of water, drink water whenever you feel hungry, wait and see if still hungry

- Try intermittent fasting

- Stay under 1500 calories a day

- Be patient, seriously

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247 · February 08, 2014 at 1:07 PM

I have at least 12kg to lose. I do track everything with fitnesspal and am in a keto diet with fat at around 65-75% and I am under 1500. This is why I am wondering that I'm still not losing weight.

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188 · February 07, 2014 at 3:58 AM

Weight lifting 2x a week, interval training less than daily is better. Might try 2x a week as well. Give your body a chance to rest. How about going for a long walk or easy jog on those other 3 days. Of course you gave no info on diet or how long you've been at it. "since ever" means nothing to us. Obviously you can adjust frequency to suit your needs, but ease up at the beginning as you don't need exercise to lose weight.

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247 · February 07, 2014 at 11:35 PM

I eat 1500-200 kcal a day, mostly from eggs, meat, fish, shrimps, veggies like brocoli and baby spinach, a few berries, ghee, coconut oil, evoo and a tiny bit of very dark chocolat and just a tiny bit of cheese here and there. I think I eat really good, so I don't know why I'm not losing any. It took me like 5 weeks to lose 3 kilos with ALOT of discipline, then the other night I cheated and had pizza with friends and the next day I was 3 kilos heavier, those are still staying :(

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301 · February 07, 2014 at 2:42 AM

You're not losing weight? What are you eating? By the way no cardio necessary but if you are going to do it, go nice and slow and don't strain your body too much, you want to still have some cartilage left in your knees by the time you're 50, I recommend cycling (outdoors if possible), since it is low impact on the joints.

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247 · February 07, 2014 at 11:32 PM

I eat around 1500-2000 calories a day, mostly eggs, meat, fish, shrimps, veggies like brocoli and baby spinach, a few blueberries, ghee, coconut oil, evoo, a tiny bit very dark chocolat and just a little cheese.

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