Hi mate,

Im stuck with my routine, its making my motivate level decrease.
Please helping me revise my routine
Current stat, Age 26, Current.Weight, 230P, Goal 180P. Starting weight 280P.
Current routine,

7AM-8AM - Bike Hilly to office 18Km, Heart Rate vary 140-180
8AM-9AM - Lap Swim 50m pool for 2k, freestyle non-stop Heart Rate 140-150

Working in front of computer through the day,

5PM-6PM - Running Hilly 7Km , Heart Rate 150-170
6PM-7PM - Lap Swim again 2k
7PM-8PM - Bike back home 18Km
Dinner time around 8PM

9PM-10PM - Gym workout, current lift 13kg / arm

Honestly I'm eating healthy, around 1000-1500 cal a day.
PS. No bike riding on weekend

Im just adding 2 Hours swim to my routine last 2 weeks, With unsatisfied result since last month NO any weight lost, but increase for 3 pounds now.

Did i do something wrong?

Any advise are welcome.

And Sorry for my bad English, Im not a native speaker.

I'm no expert, but I believe you are eating too few calories...especially considering the amount of exercise you are getting.

Steve and others will be able to help you more, but I am sure they will tell you that you need to increase your caloric intake to see any more results.

Good luck.

For a while I tried to overdo my workouts... it worked for a little while, but eventually I wasn't making any progress. After a little research, and a lot of advice from my fit friends, I learned the importance of rest! Are you allowing your body enough time to recover from these workouts?
Also, as many would tell you, don't only use the scale to measure progress! Spending very little money on a cloth tape measure is a great investment!

I hope you find your way past this problem! Much luck to you!

Why do you exercise that much? Do you enjoy it?

From the amount of exercise you described you should be burning about 3000 calories (500 cal an hour as your exercise is quite intense), which is nearly a pound a day burned alone, and you have practically cut your maintenance calories by 2/3rds, so you should theoretically lose poundage that way too.

What is probably happening is your body is starved of food, so it is going to try to hang on to anything it gets and prevents your body from burning fat because your body does not know how long you will starve it for.

What your doing is pretty stupid. I am honestly surprised you are not in a hospital yet.

Permanent weight loss is slow, you need to increase your calories and reduce the amount of exercise.

I have to agree, you need way more calories in order to maintain your current lifestyle. Your body is in starvation mode and will not release the calories. I only exercise 3x per week for 30 minutes each time and should have at a VERY minimum 1800 / day. When I go under this amount I instantly see the scale stop moving down.

Good Luck!

First of all, Thanks for all comment.
As a question did i enjoy it? not really just feel archivement when i finish each workout which is make me keep continue.
But will feel enjoy when its work but it seem to be not.

So everyone suggest me to eat more. And will reduce half of my workout, it that seem to be ok?
Few more question please,
Its quite difficult for me to eat during a day Coz im working in remote area no shop nearby, Is it ok to eat more for Dinner?
And how can i know that im out of Starvation mode?

Your suggest is important to me
Regards,

Your weight loss will be better if you eat 5-6 small meals spread out through the day. Your body burns more digesting the food and your metabolism keeps at a higher rate. Bring food to work with you...

If you're a guy, you want to be eating at least 1500 calories and more like 1800-2000 calories. If you're a girl, at least 1200 calories and more like 1400-1700. You need to either shorten or get a rest between the 5-8 PM hour workouts, you don't want to workout over 2 hours or your cortisol levels will rise and you'll lose muscle/have a hard time losing weight. And make sure you get at least one day rest between strength training, preferably two.

I'm new here so I will introduce myself.

My name is Eric obviously

I am studying with ISSA for obvious reasons as well...

Keep in mind fitness is a full body experience. Your body, diet and mind must be educated properly before going on any sort of fitness plan.

Diet is the most important thing in any fitness regime.

The reasons why you aren't losing weight can be attributed to many things.

First you are lacking (severly) in calorie intake. By doing this a few things happen:

1) When consuming this few calories your body goes into a protective state which makes your body hold onto body weight.

2) Metabolism is fueled by food. Metabolism is what allows your body to change in any sort of way be it weight loss or weight gain. When eating this few calories your metabolism goes so low that even if you we're to do a crapload of exercises your metabolism isn't high enough to allow any sort of change.

#2 is the reason why a calorie deficit of 20% is mostly optimal, any lower will hinder your ability of weight loss. If you we're to give yourself a 40% deficit, your metabolism would stall and change would not be optimal.

Education. Persistence. Moderation.

These are the only things you need to loose weight.

I assume there are a buttload of stickies on this site concerning calorie monitoring and exercises programming. Take the time, sit, read and absorb as much as you can and then open up a can of whoop ass and burn those extra pounds off.

Wish you the best of luck my friend!



Eric

Just to show you how illogical weight loss may seem:

For the past few months I've been eating EXCESS calories. I've been eating around 2,500 calories per day (I'm 6' 1" and 190 [started at 260]) but I eat proper foods. I eat decent amounts of protein, carbs, dairy, and all of the basic food groups- and I've lost 65 pounds of fat (and managed to maintain most of my muscle mass).

My body knows there is no shortage of food, so most of the food I eat will be passed and not stored as fat. If your body is starving, it WILL store almost EVERY CALORIE as fat. You're also more likely to retain water, e.t.c.

Yes you should count calories, but I'd suggest something a lot closer to 2,000 cals min... ESPECIALLY with your work out routine.

Good luck!

2,500 calories isn't a surplus for a 6'1", 190-pound 15 year old male who exercises for 30 minutes a day. Eating proper foods did not cause your weight loss. Caloric deficit caused your weight loss.

(Do I think the OP is on track by eating nothing and exercising like crazy? Nope. But there is no magic by which folks either lose fat while eating a caloric surplus nor gain fat while eating a caloric deficit.)

No no, I know that- I was just saying that I didn't starve myself. I ate the right amounts of food (I know some girl who ate 2,000 calories of mac and cheese, thinking THAT was healthy) and calories for my body to NOT put itself in starvation mode. That was the point I was laboriously to get to, but seemed to have missed the target :-P

Just update for everyone,

2 weeks from my topic, im quite sure that consume healthy food of 2000-2500cal /day
and reduce reduce my workout routine to fit 3 hours / day, which is 2Hr bike and 1Hr Gym.

Weight myself every 3 day in the morning before eat. My weight still 233-234p,
Eat more, Workout less, is not seem to be working for me, isnt it?

Thanks everyone.

It seems to me that you have a hit a Plateau. The best thing I can suggest right now is to take a week's rest from all the workouts. I see that you go on a bike to work, bring it a few notches down and take it easy. As for the diet keep eating right and indulge once a week. Relax and do some yoga in your spare time. Don't weigh yourself the entire week. After the week is over start working out again but do it once a day for maximum 2 hours no more than that. A repetitive workout everyday puts your body in a state of equilibrium. Introduce a variety of workouts with different intensities. Surprise your body and yourself everyday. The most important thing of all stop worrying about your weight.

Hope this works for you.

Overtraining is a big problem for people trying to lose and gain weight. You want to exercise intensely for an hour a day, not six. It's ok to do other lighter activities, but you should only exercise intensely for up to an hour (however, you can get a good workout in 20 minutes).

If you want to lose weight, weight train. Weight training increases your metabolism because it increases muscle mass, which means you burn more calories. Plus, after a weight training workout your body is repairing itself for up to 2 days, which means your body is burning even more calories during those 2 days. When you do cardio, your body is only repairing itself for a couple of hours after the workout.

CARDIO IS NOT THE WAY!