If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
Something’s not right with my program. I know just what it is, but I’m having a really difficult time solving the problem. I’m an exercise fiend lately–I rarely miss an early morning gym session and I’ve been running almost every day. My running goal for November is going very well. I’ve taken one day off in the last 13 and I’m averaging 3.4 miles/day even with that zero mileage day. I’ve had a 6 mile day, a 5 mile day, and two 4 mile days in the month so far. Initially, I wanted to just stick to 3 miles/day every day, but I’m finding that if I run a little bit more for a few days, then it’s nice to have that day off. My wife on the other hand, ran 60 miles last week–her highest weekly total ever! There’s the difference between a passionate runner and a forced runner.
But back to my problem. I know things are going well for me. I’m happy, rested for the most part, and relatively caught up with all the aspects of running my household (except for laundry). My waist is smaller, my clothes are bigger, my tummy is flatter and my pecs are firmer. In fact, I may have to drill some more holes in my belts. The scale routinely says my body fat is 23%. And yesterday was the first day in almost two months that I didn’t think about my back pain–not even once. So things are good, great even. Right?
Wrong. That damn scale won’t budge for me. I can’t get it to go below 190 and it pisses me off. I know it shouldn’t because I’m having great success in other areas and that the scale should be the last of my concerns. But how can the scale actually be the last of my concerns when the first thing that everyone looks at is the number on the scale? Pam and I had life insurance medical appointments the other day. They didn’t measure body fat or waist size or how firm my body is. Nope, they measured how much I weigh and how tall I am. I have a physical on Monday and the first thing they’re going to do is get my height and weight and tell my my BMI is too high. I know these things. It pisses me off. Everyone who knows me personally does a great job at keeping me motivated. They all look at where I was and where I am and heap on the praise. It makes me feel good. But I know for a fact that whenever someone in the medical community assesses me I’m going to get a mediocre grade even though I’m probably healthier than most of the people they see.
So why can’t I get that scale down further? It’s because I like to eat. I’m not doing a good job controlling my cravings for unhealthy food. I’m a lot better than I used to be. But junk food and empty carbs are still a problem that I need to address. I’m aware of it. I’ll try to work harder on it. Or I may just workout even more :) We’ll see.
J.D.
13 responses so far ↓
1 Gooniette // Nov 13, 2008 at 9:52 am
I hate plateaus.
Sometimes it helps to break out of the routine for a day or so, kind of reset your body.
I’m no expert though.
Good luck!
2 Val // Nov 13, 2008 at 10:30 am
I’ve got the same thing going on. It seems the scales are moving so very slowly. I’m working my buns off but they’re still there.
On a better note, the 200 km on bike goal this month is coming along. I’m at 61kms so far. I’m a little behind schedule but it’s the best I’ve ever done and I’m pleased.
3 Trip // Nov 13, 2008 at 11:20 am
My suggestion would be some HIIT training for a couple days to change up the routine for your body. whenever i do a couple weeks of HIIT training i immediately see results
4 CJ // Nov 13, 2008 at 11:20 am
I think your body might be getting used to your current level of activity. Try doing one of two things. Drastically increase your net calories for a day or two, or drastically reduce them for about a week. I’ve seen both work in other people.
Remember that running is a fairly intense activity and it’s probably better that you don’t do it every single day. Mix it up with some low impact activity. If you need encouragement in that department I can introduce you to my dad who started walking on a cane in his early 50s after 20 years of running on pavement in the military.
Sucks about the insurance company. Those people would probably tell Arnie (in his heydey) that he was overweight.
5 Craig // Nov 13, 2008 at 12:23 pm
If you think you have BMI issues, especially with your insurance, I had to go to great lengths to prove that I was “healthy”, even though I weigh 240lbs at 5′11″.
According to my BMI result I am morbidly obese.
Here’s the kicker: my body fat is 10%.
After the life insurance doctor actually saw me in person, took my blood pressure (normal) and pulse (68), he marked me as an exception.
I won’t even get into finding clothes to fit someone who has a 36″ waist and a 54″ chest.
6 Muata // Nov 13, 2008 at 12:40 pm
I agree with CJ. Plateaus are normal and just your body’s way of letting you know that it’s adapted to whatever excercise or nutrition program you’ve been on. So, now you need to take a week off from training and focus on making sure not only your calories but macros are in order. I also found that my goal is for my body to look a certain way, and I could care less about the number on the scale. Hang in there …
7 Hannah // Nov 13, 2008 at 4:11 pm
This is something i totally know about - at 165cms, 72kg is my normal weight, body fat of about 20%, resting pulse 56, my BMI always shows me to be overweight
8 SG // Nov 13, 2008 at 4:16 pm
Like others that have commented, I think that your body has adapted to your exercise routine.
My suggestion is to try “surge training”, or something similar, for 3 weeks or so to see what results you achieve. According to the article linked below, surge training is “high intensity aerobic exercise for 30 to 60 seconds, followed by two to three minutes of rest, whatever is required to recover your breath and get your heart rate back to normal. This should be repeated three times.”
For a runner, a 400-meter sprint would fit the bill quite nicely, I would think.
http://www.post-gazette.com/pg/08261/912613-114.stm
9 Fit Bottomed Girls // Nov 13, 2008 at 5:21 pm
The dreaded sticky scale! Keep plugging away and like previous comments said, do something different and keep your body guessing. Throw in jumping rope. Now that’ll wake you up!
10 Cynthia // Nov 13, 2008 at 9:39 pm
I know the pain. I hate when doctors only go for the obvious, that stuff you know already. I also hate it when they just LOOK at you and make assumptions about blood pressure, cholesterol, diabetes and the like. I may be fat, but I have no issues with any of the above.
As for the scale, first off… if you are eating too much, you probably won’t exercise it off. Second, your body will adapt to any exercise and burn fewer calories over time while performing it. That means you may need to change things up a little by crosstraining.
11 Scott // Nov 13, 2008 at 10:59 pm
Totally know this feeling. Diet is my biggest issue with weight loss. Empty Carbs and just plain good food can really kill it.
One thing to try is a drastic reduction in diet, but I haven’t found that too successful.
The other thought I had is to try High Intensity Training. Finally, Is eating emotional for you?
12 Sue // Nov 16, 2008 at 1:49 am
I know just what you mean about the plateau - strange as it sounds, you need to eat a little more more to get past that point.
Your body has probably got used to the amount of calories you are eating and burning off so it is quite content now. Therefore you need to kick-start your metabolism into action again.
Eat a bit more, but only healthy foods. Planty of fruits and veggies - you know the sort of thing.
As for junk food, you don’t have to give it up altogether. Have it as a treat once a month and then you won’t feel deprived.
Eat healthy alternatives. Instead of a lunchtime burger or high-calorie, high-fat sandwich or roll try making a healthy lunch at home. Buy some brown, oatmeal burger buns and fill with freshly chopped lettuce, low-fat grated cheese, tomato, cucumber etc. Alternatively choose a baked potato with a healthy topping or filling.
If you don’t have any junk food in the house, you can only eat good stuff, right? So, keep only healthy foods in the house.
Drink pleanty of water as it will boost your metabolic rate.
13 Andrew is getting fit // Dec 4, 2008 at 7:02 pm
I’m in the same boat as you!
Leave a Comment