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smbelaen
New Member
| Joined: | 18 Jun 2009 |
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| Posts: | 8 |
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Posted: 18 Jun 2009 10:11 pm |
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I had my last child about 3.5 years ago. I began working out 3 weeks after he was born. I lost all the weight I gained from pregnancy. So now I am left with weight gain from 2 previous pregnancy's and a few months of depression. My goal is to look like I lost about 30 lbs. I'm 5'4", 160 lbs. For 3.5 years I've worked out a minimum average of 5 days per week.
After my child was born, I started out pretty intense with interval sprints, jumping rope (knee highs) for 30 minutes, weight training, pilates, and long distance running (eventually); I was even averaging 50 miles per week in running, on top of the other workouts I was doing and STILL did not lose anything extra.
Over time I was able to up my intensity and changed my routines anywhere from 2-6 weeks, depending on how my body adjusted.
I also would like to point out that over the last few years I have become increasingly moodier and my periods are absolutely out of the norm. Prior to my pregnancy for my last child, I was always regular and not moody. Now, it's nothing for me to skip a month, two months, or even 3 months. I even went as long as 6 months at one time.
I have determined that I have been working out too hard. I think my body never had a chance to fully recover from pregnancy. I believe I have too many hormones that are working against each other and causing my body to hold on to the weight and causing my moodiness.
I've decided to take up more milder forms of exercise. I'm walking now. I have a treadmill that I use on days when I have no sitter for the kids. I walk 6 miles, 40 minutes at 3.5 mph at 5% incline and 4 mph at 5% incline. I hit the heavy weight bag twice per week and do a Jillian Micheals DVD twice per week.
I just started implementing this routine, I'm in my transition week, which are always a bit off. But Sunday is the absolute beginning with this new routine.
I also purchased a heart rate monitor a few days ago and was quite surprised at how high my heart rate gets when just walking at 4 mph, 5% incline. If my heart rate monitor is correct, then that proves to me right there that I have been over exerting myself with just about every workout routine I've done for the last 3 years.
I've also had my thyroid checked, an EKG, breathing tests, chest x-ray, cholesterol, etc... and everything is normal. My heart rate is very low, 48 bpm at rest, but okay for the doc.
My diet is up and down. Right before my period starts I usually eat really #%@&! for a few days, but all other days are clean and in the last 3 months I have been working vigilantly at keep my caloric intake to about 1500-1800 per day. My caloric intake was very high when I first started working out and I have gradually lowered it over time.
The main thing I want to lose is my belly fat. I had a c-section and can't seem to lose the apron or get rid of that still pregnant look. I look bloated. Everything else is nicely toned, but bigger and I would not mind shrinking my thighs and hips, too.
So I apologize for how long this is, especially since I am brand spankin' new here. But I'm extremely lost at this point and would like some input.
Thank you so much. BTW, my name is Stacey.
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Nir
Senior Administrator
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Posted: 19 Jun 2009 03:30 am |
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Hi Stacey
1) how old are you? (for HR and calorie calculations)
2) you mentioned a high heart rate when exercising, can you be more specific?
For now using a guess of 30: calorie expenditure (RMR) on a sedentary (non-exercise) day is 1717. That means that on a day when you're eating 1800 calories, you need to be exercising away 83 calories just to avoid gaining weight (and you say your current calories represent a decrease when compared to previous levels), just thought I'd throw that in - you are relying on your exercise and activity to create the majority of your deficit. (On the other hand I wouldn't recommend you eat any less than 1431 which is an estimate of your unadjusted RMR).
MHR = 220-30 = 190; Using the Karvonen formula here are some predicted HR values:
70% MHR = (190 - 48) x 0.7 + 48 = 147.4
75% MHR = (190 - 48) x 0.75 + 48 = 154.5
80% MHR = (190 - 48) x 0.8 + 48 = 161.6
85% MHR = (190 - 48) x 0.85 + 48 = 168.7
How does your high heart rate compare? And how do you feel when you are doing the exercise (are you sweaty? is your face redish? is breathing heavier? would singing be a challenge? etc.)
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smbelaen
New Member
| Joined: | 18 Jun 2009 |
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| Posts: | 8 |
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Posted: 19 Jun 2009 01:45 pm |
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I'm 36. My heart rate at 4mph, 5% incline averages 147. When I do other exercise, my heart rate exceeds 160.
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Nir
Senior Administrator
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Posted: 19 Jun 2009 02:13 pm |
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MHR = 220-36 = 184
70% MHR = (184-48)x0.7 + 48 = 143.2
73% MHR = (184-48)x0.73 + 48 = 147.3
80% MHR = (184-48)x0.8 + 48 = 156.8
82% MHR = (184-48)x0.82 + 48 = 159.5
So you're exercising at 73% and 82%
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VegaObscura
New Member
| Joined: | 22 Sep 2008 |
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| Posts: | 339 |
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Posted: 21 Jun 2009 02:51 pm |
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You sound scary.
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Karels.le
New Member
| Joined: | 16 Apr 2009 |
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| Posts: | 158 |
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Posted: 22 Jun 2009 03:07 pm |
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All I can think of is the correlation between your pregnancy, the hormones and possibly an existence of tumors. The women in my family started developing cysts / tumors around the age of 40 and on through menopause their menstrual cycle was all over the place and sometimes completely opposite of what it should be! In order to fight the iron deficiency from the blood loss, my mother took a lot of vitamins and then eventually went to the doctor to have a hysterectomy.
She figured that would fix her mood swings but it did not. The doctor told her that she was suffering from some sort of postpartum / postnatal depression or psychosis type thing. Similar to a bi-polar disorder. But all these years later? She wondered about the likely hood of that. (But it would explain her personality and why my parents got divorced!) I checked up on some different web sites and they say that it can last up to a year or so but I really have no idea on this.
As far as your body recovering I think it takes like 6 months? for the body to near fully recover from pregnancy / childbirth. I don't think you're over working yourself really. I think you have the right idea of lowering your caloric intake though. Try to eat small meals multiple times per day. And maybe Nir would know more about this but perhaps your intake should be lowered or even INCREASED due to your high activity. Sometimes the body thinks it's starving so it will pack on whatever pounds it can... Like hording all the excess nutrients. Also if you are cutting calories make sure you are taking pharmacopoeia approved daily multivitamins. This way your body consumes fat and not muscle mass.
EDIT: Oh yeah! You cannot target fat loss btw. You can only target muscle building. Fat loss is and overall whole body work out thing but the more muscles / activity you have the more fat you'll burn.
Last edited on 22 Jun 2009 03:10 pm by Karels.le
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smbelaen
New Member
| Joined: | 18 Jun 2009 |
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| Posts: | 8 |
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Posted: 23 Jun 2009 10:02 am |
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Well thank you for the responses. I have to say that since I've started walking, I am seeing results, finally! No weight loss though. My clothes fit better and some are even a bit loose.
My husband can train in his anaerobic zone and never appear to be out of breath. My husbands anaerobic zone is like my walking at 3.5 mph @ 5% incline. When my heart rate gets about 140'ish and higher, I find it quite challenging to control my breathing. Anything higher than 160, I'm panting.
I practice proper breathing; like deep belly inhaling and blowing out through my mouth.
I feel that the way I breathe is hampering me from moving up in intensity.
So one more question: Can I train myself to breathe differently to accommodate higher intensities; and how?
BTW, I'm not really THAT scary.
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Hellrazor
New Member
| Joined: | 6 Jul 2008 |
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| Posts: | 872 |
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Posted: 23 Jun 2009 10:18 am |
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smbelaen wrote:
I feel that the way I breathe is hampering me from moving up in intensity.
I would say I don't think it is the way you breathe but more that you are not the greatest of shape yet. Give yourself time and you will see that what you are doing will get easier with time.
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smbelaen
New Member
| Joined: | 18 Jun 2009 |
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| Posts: | 8 |
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Posted: 23 Jun 2009 11:04 am |
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Even after 3.5 years of working out, I'm not still not in shape? What defines being in shape?
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smbelaen
New Member
| Joined: | 18 Jun 2009 |
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| Posts: | 8 |
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Posted: 21 Jul 2009 12:43 am |
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Hellrazor wrote: smbelaen wrote:
I feel that the way I breathe is hampering me from moving up in intensity.
I would say I don't think it is the way you breathe but more that you are not the greatest of shape yet. Give yourself time and you will see that what you are doing will get easier with time.
Well, I've been working on my breathing techniques and it's working. It's really taking conscious effort to breathe properly. I have been using my heart rate monitor and working out between 70-80% of my max and I have been getting results finally, after 3.5 years. I think I have been over doing it. Having my heart rate monitor has really helped me understand how certain intensities affect my results.
Thanks.
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