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Muscle burns more calories than fat, even when you’re not doing anything. If you want to be able to take breaks, having more muscle will help. Building muscle requires tearing it, so lift heavier weights to muscle failure.
I start gaining the weight back so easily. It’s like I can’t even have a 1-2 week break... any ideas? My diet still stays healthy. I do an hour of cardio on the elliptical (not high intensity) and then do light weights at the gym for toning. I’ve heard doing more “body building” type gym routines could help but don’t really know where to start if my focus is just toning / keeping the weight off. Any ideas?
Remember this formula
Stress + rest = growth
Low intensity cardio and light weights are not going to cause the positive changes you want.
Hence why you are seeing the negative changes so quickly after you stop working out.
Mix up your cardio
1 day long slow run
2 days of a medium and high intensity workouts
Improve your strength plan
Do 2-3 days of weights
Medium to heavy weights
Big muscle movements (squats, lunges, etc)
Talk to a trainer about your strength plan. Your core belief of light weights are for tonight has been proven false.
Think about it this way: if you’re eating the same whether you’re working out or not, that’s the issue. Here’s the three influencing factors here that I’m hypothesizing. One: days you’re not working out you’re missing the metabolic churn that keeps your burning calories. Two: if you eat the same amount, no matter if it’s healthy or not, you’re going to gain weight because calories are coming in but not going out via exercise. Three: like the above poster said having muscle requires your body to consume more to stay in homeostasis. Also what may be affecting your body comp could be what you’re eating. Coffee is a known fat metabolizer for instance; on a day you don’t consume it you’re going to burn less fat than those days you do.
@deloitte2 How do you do a metabolic measurement? Can I get that done at my local doctors office?
Following, I am on the same boat
Same
Cardio you’re doing is good mentally and some calorie burning . However , you need to lift weights to change your body as was mentioned several times in this thread . Squats , deadlifts , chest and shoulder presses etc . Jeff from Athlean X (you tube it ) has great videos to Use as a guide . I believe there is a female version as well , but weightlifting is weightlifting regardless
Thanks guys! I definitely want to start incorporating new things into my routine & possibly talk to a personal trainer
I did a metabolic measurement while at DU and confirmed I have very low metabolism. It doesn’t take much to gain for me. I need to workout to combat it and I working on building muscle