Racer X Virtual Trainer

Hello,
I'm a 37 year old vet-racer and Firefighter from California. I'm 6'-0'' and weighed 238 pounds this morning. I have a large build, 36'' waist and 54" coat size. I really want to loose about 30 lbs while increasing my lean muscle-mass and endurance.

I'm currently following most of the P90X program and adding cardio in one of these forms; swimming for 30 minutes total (stopping a lot) running on a treadmill for 30-60 minutes, hiking up hills with a 50lb weight vest (usually 60-90 minutes) riding the mountain bike 20-25 miles in about two hours, racing/practicing once a week until im "broke-off" and somtimes the eliptical machines (when I'm really sore)

I always use a Heart Rate Monitor and spend most of the time in the 75% zone but try to spike it into the 85%. I uaually burn around 1100 KCAL during a normal workout. I'm getting stronger each week but the weight loss has been slowing

I try to eat 5 times a day, have protein at every meal and some form of carbs (usually wheat toast/bread or brown rice) the veggies are broch-salads and green beans. I drink water and cytomax, take a multi-viatamin from GNC use EAS Light shakes 20g protien per serving.

Is there somthing that I'm doing wrong with this program and should it be this difficult to drop weight

Any advice would be great.

-Dylan

Hi Dylan,

How long have you been doing this workout? It may be that it just hasn't been long enough to drop a significant amount of weight. It takes about 3500 calories to burn one pound so it takes quite a few workouts to lose alot. How are you calculating your calorie burn? If you are using a website I would check a few and average the numbers you get. Also, the majority of machines are not accurate when displaying calorie burn.

Your weight loss may be slowing because you are gaining muscle mass (which is a good thing!) and/or because you may be losing less water weight than you were when you started the workout program. A safe rate of weight loss is two pounds per week. If you average a greater amount of loss the chances of regaining the weight are much higher. If you are gaining muscle and losing fat you will find that you are losing size even though the scale isn't moving. This is a desired outcome because you will not only be more healthy, you will be able to consume a higher number of calories than if you lost weight and did not gain muscle.

It sounds like your diet is decent, and it is great that you are eating so often.

I don't think I have met a client yet who didn't want to lose the weight and get in shape yesterday once they decide they are going to do it. But keep in mind that you didn't put the weight on in a short time so you need to give yourself some time to take it off. It's consistency and determination that pay off here so keep up the good work and look at this as a life style, not a short term weight loss goal.

I hope this helps, and please do let me know how you are progressing!

_________________
Kim Wathen M.S.
Exercise Physiologist/Dietitian/Personal Trainer
kim@fitnessandfuel.com