Plateau for a month: suggestions?

[cylegoddess]

Oh ladies! Dear Ladies, dont cut calories too far!
'There is proof to show that when you do long term cardio endurance exercise, to decrease you fat mass and have not added weights as well - you are burning off that hard earnt muscle tissue and using it for energy ! Your lean body mass( LBM) is directly associated with your RMR( resting metabolic rate). As your LBM decreases, so does you RMR. This means your body will use fewer calories at rest now that you weigh less. So either you will have to increase your cardio longer or increase you intensity However the physical activity of your TDEE( total daily expenditure) caps out at about 30 %. Once you get to that high physical activity expenditure, you body starts to adapt and conserve. Therefore a time will come ehrn you plateau and will not be able to lose one more pound without severe caloric restriction( probably our least fav alternative)".
This is why you need strength training. It raises your metabolic rate( burns more calories), it adds muscle( you burn 317 KJ each kilo, to 17 KJ 1 kilo fat!- about 100 calto 5 cal). You also burn slightly more fuel after working out, for several hours.
Plus, as you age put on about 5 ot 15 kg of body weight between ages 20 and 50. But you alos LOSE 7 kilos of muscle, that same time So you are actually gaining 22 kilos of of fat!And a loss in metabolic rate..

Only strength training( with a structured program of gains) can keep weight off, keep age related weight off, keep lost weight off and also, prevents you from aging too!!

( Im studying to be a cycling coach, and parrt of course to be fitness instructor is strength training!!

The bike does not have enough ummph to fill this part. You need free weights and a good instructor or 'Strength Training for women' by Lori Incedon.

I tried all that cardio stuff and lost heaps, and ran heaps and then ended up a skinny little thing that couldnt eat anything, as my metabolism went WAY down.
Now I work out and I EAT ALL DAY LONG ( ride my bike too)

[GLC1968]

cylegoddess - while what you say is absolutely true - it is a bit misplaced. The original poster clearly stated that she is working with a trainer on weight program and that he continues to challenge her. While it's common for some cyclists to blow off the importance of weights, no one here in this thread is talking about pure cardio or endurance training at all.

[Starfish]

cylegoddess - while what you say is absolutely true - it is a bit misplaced. The original poster clearly stated that she is working with a trainer on weight program and that he continues to challenge her.

Thanks, GLC.

And, thanks for all the suggestions here. I lost a couple finally this week. I took several of your suggestions. I recommitted to measuring food and I changed up some types of foods. I also switched around a couple foods in terms of when during the day I eat them.

Feeling better...nice to see the scale change a little. And, today I started a 4-day split schedule of weight training that is going to leave Saturdays free to start building up my cardio volume toward those long rides a little later on.

Thanks for all the encouragement & support.

[cylegoddess]

Sorry lovely ladies. Was ill and not on the ball, my apologies for spouting off!