Doing everything right and now loosing weight

Question
QUESTION: I have been working out now for a little over a month. Going to the gym 4 to 5 days a week. I have been doing high intensity circuit training with a lot of core exercises that lasts about 45 min focusing one day on upper body and the next day of lower body then I do some weight lifting focusing on lower weights but I do 3 sets of 12 reps then I do a cross trainer for 20 to 30 mins always keeping my heart rate at 50 to 57 BPM except when I am lifting the weights. Then the next day is a resting period where I do an ab workout then jump on the cross trainer or bycicle for an hour with keeping my heart rate at 50 to 57 BPM. Then on the weekends I take a break. My diet consist of a lot of protein and a lots of fresh veggies. I usually have fruit and yogurt in the morning with my coffee then for lunch I have a salad and for dinner I have a salad. With my salads I usually have fish or game meat that is real lean with beans cheese crumbles and hard boiled eggs with the usual celery ect. I do cheat every once in a while usually on weekends. So with all that I am not loosing weight I am loosing inches but very very slowly but never any pounds I don't know what I am doing wrong. I had a personal trainer set me up with my exercise plan and I saw a nutritionist for the food part I just don't know. Please help!!

ANSWER: I have more questions. Why is your heart rate so low 50 to 57 BPM this is a resting heart rate for an athlete not a work out PULSE. How old are you. how tall are you,and how much do you weight? Did you express to your Nutritionist that you want or need to loose weigh? Please clarify these things and we can proceed from there.

Thanks

Larry

---------- FOLLOW-UP ----------

QUESTION: Sorry I meant to say 150 to 157 BPM. I am 29 years old 5'8" and I am 187 pounds. I did tell my Nutritionist that I was trying to loose weight and she said I need to be eating 1200 to 1300 calories a day and I need to eat like I am a vegetarian with a little meat! When I tried to do that with out working out I gained weight and now that I am working out I am staying in the same place. I will gain a pound then loose a pound and it goes back an forth.

Answer
I would mention to my nutritionist about having your BMR measured by using the VO2 MAX. This is a machine that you put on and it measures the amount of oxygen you intake. The machine will tell you how many calories you are burning at rest. After you know how many calories you burn at rest then you can determine how many calories you can eat freely without doing any exercise. After you know this number then you can make the deductions from your exercise routine and you will start to see your weight come down. This will work unless you have a medical condition that inhibits your ability to lose weight. I assume that you have had a complete physical where the doctor checked your thyroid,other hormone levels and anything else that could effect your ability to lose weight. If you have not then you should so you can rule this out. At your height your max weight should be 164 your current BMI is 28.4 you need to be under 25.At 164 pounds you would be 24.9. I would suggest that you get down to 140 max that would be 21.3.

As for your workout you should be doing 30 to 45 minutes of hard cardio per day if physically cleared by a doctor and this should be done on most days of the week, 6-7 days. Your weight training should be done 3 to 4 times per week for 20 - 45 minutes. So in essence your week should look like this. Monday/Wednesday/Friday 30 to 45 minutes cardio ,Tuesday/Thursday/Saturday 30 to 45 minutes cardio/20 to 45 minutes light weight training high repetitions for a total of aprox 50 minutes to 90 minutes when your more advanced, Sunday is free to either rest,or to do Monday or Tuesdays workout depending on how you feel.

I think that covers everything, but if you need more help or do not understand anything I wrote feel free to write me back.

Good Luck
Larry

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