I reached my goal weight in January of 2010. I know it was the strength training that helped me get there. I lost 7 lbs of fat but actually gained one pounds of muscle. I remember thinking that I didn’t want to gain any more muscle, as I have enough as it is, but if I didn’t continue lifting would I gain back the weight I lost?
Eighteen months later, I’ve regained the 5 of the pounds of fat I lost but I have kept the muscle and consequently, kept up my faster metabolism. I did not continue to do the strength training as consistent as I did. In fact, this winter, I decided to do not much at all besides Yoga and Running.
In regards to my little experiment this winter, I think it is pretty interesting that I didn’t lose muscle from not strength training but I did gain weight. Is there a special recipe to lifting weight without gaining it? More importantly, is it that yoga just doesn’t burn the calories that strength training does?
Similar to my habits when I was able to reach my goal weight, I am lifting three times a week. I assume I will reach my goal weight again this fall when I am in the midst of my Urbanathlon training. I want to prevent the yo-yo cycle and so I asked one of America’s best personal trainers, Joe Dowdell what to do when I once again reach my goal.
To find out what he recommends, check out my post today on Crushing The Course.
In short, he suggest that you do not stop lifting. There are many ways to change up your routine to keep things interesting but instead of 3 sets, he suggests reducing to just 2 sets. Keep the weight and intensity.
Have you reached your goal weight and found a happy routine to keep it there? If so, do share 🙂
im a 17 year old high school senior dying to get these last 10-15 pounds off! i eat a very “clean and green” diet with almost no processed foods but i can’t seem to make any more head way. everything ive read has said that cardio is the key to get that last bit of fat gone. what’s the best cardio i can do to help me reach my goal besides running?
Hi Sarah, yip, strength training is the key. Build more muscle, burn more fat and calories. Three times a week is good. I’ve been working with a personal trainer for awhile, I have noticed a big difference. I use to just run and walk only, but since throwing in the weight training I have seen results. My trainer wants to keep my calories between 1450 -1500 per day. Do you remember what your calories were while you were losing body fat?
I believe I was right around there. My calories range from 1200-1600 depending on the day of week. I don’t count them usually unless I’ve gained weight unexpectedly. I try to follow a clean diet plan.
I’ve recently had a baby & am working really hard to lose these last few pounds. I generally eat a really clean diet & truly enjoy working out. I was wondering if you could give me an idea of wjat your daily eats look like, as I am trying to stick with a 1500 calorie intake.
I have a protein pancake in the morning with some berries or 1/2 grapefruit. Then I have a lunch or a snack, usually salad with grilled chicken with 50 calories from either whole wheat pita bread of 1/2 a sweet potato. I have one or two snacks a day depending on when I wake up. If I wake up late I have one after lunch, like an apple with peanut butter or carrots and hummus or trail mix or greek yogurt with uncle sams cereal. For dinner it’s usually grilled chicken, lean beef or fish with lots of veggies and 1/2 a sweet potato. I love sweets and have a small snack after dinner sometimes like mango.
I love to exercise and make time for it daily! I recently downloaded a calorie counter app, to try and keep track of the amount of calories I am eating. I generally eat a clean diet. I try to keep my calorie intake around 1500, but I sometimes find it to be difficult and was wondering if you could give some daily meal plan ideas. Thanks!!
Hi Grace, I just wrote a similar response above. Please check it out. I also follow the Eat Clean Diet or The Tone It Up diet. I kinda combine the knowledge from both.
Mary @ Bites and Bliss says
I actually reached my goal, happy weight after struggling for years of under eating and over exercising. Once I started eating and exercising for health, I reached a certain weight and my body’s kept it ever since! Even if I still workout a lot or the months I workout a little..it doesn’t seem to fluctuate a lot.
I have reached my goal weight of -60lbs, but my abs and arms still have a lot of fat on them that I want to shed. I’m TRYING to eat clean 90% of the time to “melt” the fat, but it can be tempting to take part in the sweet treats your spouse brings home every other day. I need to get my momentum back from when I first started my journey.