Based on what my fitbit is telling me I am burning an average of 3000 calories a day, yet my body weight continues to yoyo up and down. I know that weight lifting is building muscle and muscle weighs more than fat, but I still should be on a pattern of dropping a little bit of body weight as I know I am burning fat. So I decided to talk to my inner coach and see if he could give me a little insight on what is going on. Know understand that my inner coach tends to be a little on the rough side and doesn’t take any shit from me.
Billy: So I am here because I want to burn more fat while building muscle. I want to continue to reduce my waist size and see my overall body weight start dropping.
Inner Coach: Are you eating correctly?
Billy: Yes, a small bowl of oatmeal with a little granola and a lot of various berries. Lunch a little bit of rice with lentil stew and a lot of vegetables and usually the same for dinner but sometimes with added sweet potatoes.
Inner Coach: Sound like a good balance for a vegan diet. Hmmm…. Is this all you are eating during the course of the day, or is there more I should know about?
Billy: Well, actually during the day I do snack on things like pretzels when I feel hungry. And yea, I do have a couple of beers after work, but that is all. Oh yea, I sometimes reach for potato chips or popcorn after dinner sometimes.
Inner Coach: And you know all of this and you come to me seeking answers? Ok, here’s the advice I will give you. No more fucking snacks between meals! No more beer after work! and definitely no snacks after dinner! You have to train your body to be satisfied with just those 3 healthy meals. If you are feeling hungry between meals it may simply mean that you are not eating enough during a meal. Reduce the amount of food you eat at dinner by 1/3. Now let’s talk about your exercise routine.
Billy: Oh, that’s an easy one. I am fast walking 3 miles on the treadmill at least 4-5 times per week. On Saturday and Sunday I hit the gym and perform a mixed weight lifting routine that last approximately an hour and a half to two hours.
Inner Coach: If you are doing cardio more than two days in a row, stop it. Allow your body to heal for at least 24 hours before performing the same cardio routine. Your weight lifting sessions and two long and should be reduced to a max time of 45 minutes to 1 hour. You must find a way to create a routine where you spread out your body building routine to more than just two days. Spit up both Saturday and Sunday with Tuesday and Thursday. Too much of anything brings about inflammation which I don’t have to tell you can reap havoc on your body. You need to find balance with both your cardio schedule and body building schedule.
Billy: But it is hard for me to perform a body building routine during the work week as the only time I have is early morning and the gym is closed at that time. This is why I try to make up for it by performing so much cardio during the week.
Inner Coach: What you are doing simply does not work. I don’t care if you have to find another gym that is open in the early morning, or if you have to invest in some equipment to perform body building at home, but either way if you don’t make the change you will not find the results that you seek and may also injure yourself in the process.
Billy: Thanks Inner Coach. I will take your advice with great enthusiasm and find a way to change the path I am currently on.