exercising a lot and not losing weight?

I am taking classes towards being a personal trainer and learned something really interesting in my reading. did you know if you exercise more than 90 minutes at a time your body stops burning fat and starts catabolizing muscle? for those who workout a real lot and aren't losing maybe this is the answer.

Isn't that just weird! You'd think that the more exercise the better. When I was trying to get in 30+ miles of walking/jogging a week it seemed my body would plateau. I remember those weekends when I'd try to get 13 miles in that I'd be so disappointed when the darn scale wouldn't give up a lb. Then I'd cut way back on the exercise now and then and I'd lose weight again. What an oxymoron. I'm still trying to keep my exercise up there and I still want to be able to jog more than I do, but I have cut back. I so want to get to goal and it's only about 13 lbs away now. So my plan is to continue walking/jogging but maybe only about 15 miles a week, then when I want to maintain, I'll start increasing those miles a little at a time. Some day, I'd love to be able to do a marathon. Maybe a year from now, I'll be able to do that. Anyway, thanks for that interesting fact. Linda 273/153/140/135 (Maybe???)

Have you had or are you considering having your metabolic rate tested? Could it be that on weeks where you tried to get the heavy mileage in that you were burning too much to allow your body to lose? Kathy

I haven't had it done yet and I probably should. I'm guessing that is the problem. It's just that I'm afraid to eat more than I do since I feel I already eat plenty as it is. I do try to get an extra protein shake in on those days that I exercise alot. Anyway, I won't have time for the next month or so. We are starting a major remodel of our home and I need to pack up all my stuff (hopefully give plenty away) and get ready for the headaches to come. I wonder if my 28-year marriage will survive it. We've already gotten testy with each other and we're still in the planning stage! I'm excited though. I'm finally going to get the kitchen and master suite I've always wanted.

..........caught my attention...... At what rate of exercise does this refer to or does it differentiate? Most weight loss exercise plans that I've seen recommend at least 1 hour of intense cardio per day then you need to bring in the strength training and extra cardio, maybe a lighter version such as walking. I've heard some of the trainers at my gym make similar comments, but, being the cynic that I am, I figured they were throwing that out as a teaser, trying to get folks to sign up and use them in order to find out the best or real way to exercise. At $30.00 per hour and you have to buy in increments of 10 hours ($300.00 per shot!) I just haven't been that impressed with what I've seen offered to put my money down. Well, except one trainer, but she scares me. That broad is tough! She is also the head of the group fitness programs and teaches several of the classes. I try to get into her classes as much as possible and she really inspires, pushes, motivates, etc. She's just good. Please keep sharing! I'd love to learn more and please feel free to comment on the exercise portion of my postings. Becky

Ok, I am new at this and still learning and digging thru my text to give a good answer. how much cardio should be done varies by source. on average recommndations are leading to 2-5 days per week of 20-60 minutes in continuous OR intermittant bouts per day. very advanced fitness people may be able to do more than that as long as they have sufficient rest between session to prevent over use injury. (seriously- i am in good shape and was over doing and tore cartilege in my hip necessitaing steroid injections and ending up w/ about $4k in medical expenses with out even having surgery, and several weeks of not exercising and needing to completely revamp my routine. more info lower in the post) combining resistance and aerobic training- recommndations for beginners from my text start with 8 weeks aerobic - endurance training, then follow with 8 weeks resistance training and minimal aerobic training ( only what is needed for maintainence) after the 16 weeks which establishes an aerobic base, then increasing muscular fitness, while maintaining the improved aeorbic fitness. then it suggests alternating aerobic training with minimal resistance training for maintainence of strength with periods of resistance training with minimal aerobic training. it further says that combining full programs in both will increase your aerobic capacity but gains in strength will be blunted. it seems that interval training, alternating higher and lower intensity training may be a more efficint workout than just high gear all the way. i have learned ( slowly) that cardio is important for heart health, but fat burning occurs at a lower intensity. As I said I am new at this and appreciate any and all input! The main reason I am taking these classes is to improve my own fitness. I was way over exercising as much as 2 1/2 to 3 1/2 hours a day, thinking to cut my fat and be in better shape. I didnt lose anything after months of it and only injured myself and was told by my therapist that I was exibiting symptoms of bulemia by over exercisng ( her cut off interestingly was 90 minutes a day as well) apparently overexercisng is a form of purging. (this would not include professional athletes, or those in a supervised training program for an athletic event such as a marathon or triathelon, altho overtraining in those situations also will lead to illness and injury as well) I had to examine my deeper inner emotions (painful) and see that yes I was overexercising, and for the wrong reasons. It was getting to the point of not just for fitness but becoming a compulsive, and really kind of sick behavior. I am really working on all of the issues involved to work towards excellent health in both physical and emotioal aspects. and working on a healthy body image as well. I want more than just to be skinny, I want healthy , strong , fit, flexible

it further says that combining full programs in both will increase your aerobic capacity but gains in strength will be blunted. I think I've found this to be true. While my aerobic capacity has improved, I've not been able to increase my weights by much at all. Today I'm so sore from my weight lifting yesterday that I can barely lift my arms and I only increased my chest weight by 2 lbs.... every other section I did at my regular weight selection, selections that I have only made very moderate increases in over the past 6 - 9 months. it seems that interval training, alternating higher and lower intensity training may be a more efficint workout than just high gear all the way. That is why I have begun doing elliptical and treadmill work whereas I was strictly concentrating on the elliptical for over a year....... i have learned ( slowly) that cardio is important for heart health, but fat burning occurs at a lower intensity. I've seen so much debate over this "fat burning" range. I recall one argument against concentrating on it. Their point was that a calorie burned is a calorie burned, no matter where it was from, so that if you are working at a high intensity, burning 700 per hour, it's still much better than burning 300 at a lower intensity because 700 calories burned is still 400 more than the lower intensity. With the "averages" they likened it to "What would you rather have, 98% of Ross Perot's money or 2% of the entire world's money?" Well, naturally, 2% of the world's money is more even though it may sound less because the "number" is smaller. I'm not explaining it very well, I'm afraid. It was getting to the point of not just for fitness but becoming a compulsive, and really kind of sick behavior. My husband drives a tractor trailer for a living. For well over 10 years the route that he drives has had him home between 7:00 - 7:30 pm. He told me last week that he's bidding on another route, one that will have him home well after 11:00 pm. My first thought was "Cool! I'll get to spend more time at the gym!" I think I feel ya. Becky

I've seen so much debate over this "fat burning" range. I recall one argument against concentrating on it. Their point was that a calorie burned is a calorie burned, no matter where it was from, so that if you are working at a high intensity, burning 700 per hour, it's still much better than burning 300 at a lower intensity because 700 calories burned is still 400 more than the lower intensity. I think the point in the book was that the fat burning range burns fat calories, and the higher intensity range over a certain point starts burning muscle tissue instead. so while a calorie is a calorie, if you want to burn fat not muscle the fat burning range may be a better choice. As i said I am still learning and found that over exercising, tho I may have burned more calories did not improve my fitness level or decrease my body fat %. it mere ly left me with injuries that may take a really long time to heal. (if torn catriliege ever really heals well?)

Hubby and I went for RMR/BMR testing. I found that I burned fat at a heart rate in the 70s, I think. Seriously. So every cardio workout I did where I was up in the 120s and above was purely anaerobic. My body needs 1300 cals a day just to fuel the muscles and my brain. My normal not active workday I burn approximately 2000 cals total. So, I need to eat 2000 to maintain. If I eat between 1300 and 2000.... I should be contributing to weight loss. That is the caloric deficit. If I exercise and burn 300 cals... those ranges go up according. The trainer we did our testing with gave us cardio programs (treadmill) for strength and speed that are supposed to train our bodies to burn fat at higher heart rates. We've been doing them a while and definitely see where we can do alot more in less time keeping our heart rates in the prescribed ranges so improvement has certainly been made. It is most interesting. Kathy

I am finding it facinating and cant wait to learn more. the rest of the class is on chapter2 and I am up to chapter 4 and skipping ahead to other chapters too. there is so much to learn and I know so litlte to start so I am enjoying it so much.