Fat Loss

I am hitting the gym doing an hour of pure cardio and an hour of weights, not losing weight?

I am doing 30 minutes of pure hard cardio. I hit the weight machines for about 45 minutes. Then I back to cardio for another hour. I do this monday through friday. I am not losing any weight. My current diet is 1 piece of chicken, a cup of green beans, corn, and brocoli. I am not losing any weight? I heard intervals work?

Sounds like you are sabotaging yourself…. Overworking the muscles and not fueling your body properly. What’s probably happening in your body is your protein intake and weight lifting is trying to build muscle, but your cardio and sparse diet is forcing your body to cannibalize those muscles to fuel your body’s daily demands. So, essentially your are getting a canceling effect.

I’m assuming you are doing a split schedule on your weights, right? Something like a body part a day? And you are doing like 2 hours worth of cardio. (And I bet it is slow, steady pace on the treadmill, stairclimber, cycle or something, right?) And doesn’t sound like you are allowing much time for recovery/rest.

Diet first…. Make sure you are providing yourself enough fuel for your body’s daily demands, but with just a little caloric deficit. (Check out some of the online Metabolic Calculators to give yourself an idea of what your daily demands are based upon your weight, height, age, and level of activity.) Then, just make sure you are fueling up regularly (4-6 small meals throughout the day), get plenty of water, and keep the food as clean as possible. (Above you mention your diet…. That is essentially enough for ONE meal…. Lunch or dinner. What about breakfast? Snacks? Pre/Post-workout snack?)

As for workout…. Why not focus on being more efficient in your workout? Look into Circuit Training. Or superset some of your weights. For cardio…. 2-3 days a week, try doing an session of intervals (that totals no more than 20-30 min. for the day). On your off days (the other 2 days during the week) rest or do a little walking on the treadmill for no more than 30-45 min. An hour max.

There are a lot of ways your can organize your workout based upon your fitness goals and preferences.

For example…. I have 3 major workouts a week and each session doesn’t last more than 45 min. to an hour TOTAL (for both resistance AND interval training). And if I want, I will suppliment that on my “off” days with something fun. Martial arts, walking with my wife, playing with my kid, etc. I’ve recently altered my lifting schedule to help me reach a new level on muscle with a supplimental session during my off day’s lunch (that lasts no more than 15 min.). And I’m at my high school weight when I was a gymnast.

Instead of going to extremes…. What you have to do is find your “sweet spot” for what works for you.

Hope that helps. Be well.

(Feel free to contact me if You Want to discuss your program further.)

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