Quote:
Originally Posted by sequoiamus
So not what I wanted to hear but pretty much what I expected.
I am in the process of getting certified as a personal trainer through NASM so this is a critical time for me to be working out with my trainer to better apply the concepts I am studying and will be tested on next month. Guess we need to scale back the intensity even further.
Can you clarify your statement about 3lb being top of range and losing more than I think.... more muscle? I have not set a firm weight goal but need to lose at least another 35lbs. I'm at 165 now, down from 205 overall but started IP at 182. Thank you so much Liana!!!
I actually went a lot by how I felt. Something that you need to learn when you are working with people as a trainer. Our bodies will tell us a lot if we listen to it. Those of us who are avid exercisers tend to ignore things like fatigue, out of fuel, soreness because we have to get our work-out in. The first 4 weeks on IP I was very limited on what I did. My swims were all what I called easy pace work, not even breathing hard. It is funny, most people eat a bunch before going on a diet. I knew I would not be able to work out so I went to the pool and had a lengthy kick butt work-out!
After about 4 weeks I could tell my body was adjusting, but I still could not go all out. For weights I focused more on endurance work, and circuit training with lighter weights. It is hard to ask someone on here what size weights because everybody has a different starting fitness level. For me, scaling down to 12 and under pounds, and 30 pound barbell is light. For some one else, that is what they would want to get to (or not) when they are done dieting and can add more exercise.
Some days I felt tired, or really, really hungry. So I took a rest day and stretched out real good. Other days, if the tiredness was not there but the hunger was, I added extra protein. I feel I did not lose muscle mass. For a woman in her 50's, I was surprised how cut this diet actually made me once the fat dropped.