Plateau or getting older?

[zephyr893]

Hey girls...I'm 27 years old and have been working out for the past 12 years. In recent, I have gotten more serious about my training. I get up at 4:45 a.m., 5 days a week, to get to the gym before work. I do cardio and weights everyday, usually super-setting 2 body parts. I'm not completely unhappy with myself, and receive positive comments from a lot of people, only I'd like to move past where I am right now by getting more lean.

Big problem areas include my butt and thighs. It's not that they're big and flabby, only I can't seem to get any definition. It's so frustrating! I'm thinking maybe I should hit the gym twice a day to get in extra cardio? I'm doing 35 mins, 5 days a week, either running, walking at an 11 incline, or elliptical, even doing intervals. I've recently been told by a trainer at my gym to stop lifting heavy for a while and switch to lighter weights to do 1 set of 50 reps. (He said that i have built the muscle so not I have to sculpt it.) I tried it and was pretty sore the next few days, but I love lifiting heavy and am afraid I'll lose muscle if I stop. I also thought about using thermogenics but hear they're a waste of money. So, I'm not sure if I just need to keep up with this change in routine or maybe if it's just getting older that slows progress. Any pro suggestions for moving past this stage and getting really lean? Thanks in advance.

[Lady C]

I think that your trainer might be on the right track. You have to switch up your routine to prevent the plateaus. So I would make a plan of 1-3 set in the 20-40 rep range. I am in the process of doing just that.

Getting leaner has more to do with the diet. What does a typical day look like?

[arbit]

I'd disagree, Cursor u'r views? 50rep sets :confused:
Look at atherjen, she has an awesome bod/legs, and she squats 275lbs :

[Lady C]

Atherjen is full of muscles but that may not be Zephyr's goals. If she is at a plateau, she needs to change her workouts. She wants to sculpt not add more mass. Recruiting more endurance muscles will help with the plateau problem. Diet will help with the sculpting. If she wants to do 50 reps, she can. I personally will not be doing 50 reps sets but if she tries it and finds it works then it is a good routine.

And BTW, 27 is not old.

It doesn't matter how much someone can lift on a particular exercise. It is how you feel about your individual gains or progress. You are just jealous Arbit, that Jen can out lift you!

[cursor]

Originally Posted by zephyr893

I do cardio and weights everyday. I'd like to move past where I am right now by getting more lean. I can't seem to get any definition [butt & thighs]. It's so frustrating! Maybe I should hit the gym twice a day to get in extra cardio? I'm doing 35 mins, 5 days a week.

I've recently been told by a trainer at my gym to stop lifting heavy for a while and switch to lighter weights to do 1 set of 50 reps. (He said that i have built the muscle so not I have to sculpt it.) I am afraid I'll lose muscle if I stop.

Any pro suggestions for moving past this stage and getting really lean?

Well ... I don't know about 'pro' suggestions, but I'll make a few 'amateur' ones.

Muscle is built through increased load/resistance and properly timed nutrition. Fat is burned by balancing nutritional intake with physical exertion. Muscular definition happens when you're able to strike a balance between the two.

While there are quality reasons to lift lighter weights, improved muscle visibility isn't one of them. 'Sculpting' isn't going to change the shape of your muscles, nor will it burn more fat. The same holds true for the volume of aerobics that you're doing. You can do cardio for 4 hours a day, but it's really not going to help if you're eating patterns are inadequate. To show off the muscles that you've worked so hard to develop (lifting heavy), you'll need to take a careful look at your meal plan. If you don't have one, then ...

I agree with Lady C (my wife) that at 27 you're still a youngster. :

[zephyr893]

Wow. Thanks for the responses Lady C, arbit and cursor.

As for diet, I try to shoot for lower carb, higher protein. I went on South Beach a few months back and did lose weight, and now I'm just trying to stick to the 'low carb' ideal...like no white flour and sugar-free stuff. I try to snack on nuts and a protein bar or shake, plus eat a ton of salad, veggies, chicken and fish. Maybe I should go back to a stricter diet?

As for training, I think Lady C is correct in saying that switching things up is important. Like today, I lifted chest and went heavy (and I felt great and am already a bit sore!!), tomorrow I do back and may do the lighter weight/higher rep thing, just to confuse my body a bit. As for cardio, I'm always thinking I'm not working hard enough...maybe I should increase my amount?

Bottom line: I'm not really looking to sculp as much as I am looking to shred and shed. I know that burning fat is the number one thing I need in order to do that, so maybe you guys are right, in that it's more diet than training. Any suggestions for someone with my routine? I know adequate protein is necessary, but I'm thinking I'm missing the boat somewhere.

[cursor]

Have you been tracking your scale weight and body fat percentage?

The whole idea of changing one's exercise routine to "confuse" the body is bunk. What's really going on is that if you're plateauing, then you haven't properly programmed in "active rest." Variations in muscle size and muscle-fiber balance dictates that all muscles will not see optimal growth if they're all worked/rested the same way. Ideally, you should create a routine that incorporates the right set of exercises/sets/reps (and on the right schedule) for each muscle. If you can do that intentionally, then changing up your routine arbitrarily to "confuse" the muscles is totally unnecessary.

[zephyr893]

After perusing through more of the boards, I really respect and appreciate all the amazing advice everyone has to offer. Cursor, I noticed that you take so much time to listen and respond to every single post people direct toward you, and the advice you take the time to formulate really is top-notch.

In response to your question of whether I track my weight and bf %, yes and no. After adopting a cleaner, lower carb/higher protein diet, I noticed that I, indeed, got leaner. I assume my bf % is somewhere in the 16% range, if not a smidge lower. As for my weight, I never get too bummed out about it or obsessed with checking it to see if it goes up or down. I have been working out for over 12 years, and know that muscle weighs more than fat, so, with that said, I flucuate between 112-120. My arms are cut, I have great abs and shoulders. I just have spots that need reducing, and know that will come with changes in my diet to achieve an overall reduction, as there is no such thing as spot reduction.

I have been incorporating higher intensity lifting with a trainer, in addition to lifting heavy. This keeps my heart rate racing to give me an extra-calorie burn, while I'm still getting in a good lifting session. Today I was doing "the bear," which really turned up the heat for me. We also have the Paramount Advance Performance System, where it has the 1, 2, 3, 4, 5 settings, all hitting diff parts of the one muscle.

I also went over my eating schedule, which my trainer was none too happy about. I get up at 4:45 a.m., work out, then get ready for work and head out. (no time to eat) So, by the time I'm getting anything in my body, it's almost 8:30 a.m. Trainer told me to have 1/2 cup of juice before workout, then with my coffee/protein bar i have around 10:30, add a thing of yogurt, and make sure that I keeping eating small things (he suggested celery with a little cream cheese, a few slices of melon, etc.) Cuz I usually don't eat lunch til 1:30, then dinner around 7:30. He said my metabolism is all over the place, and my body doesn't have enough to go off of from when I work out til I got to bed.

Based on his advice, would you agree? He said to re-introduce the fruit and stuff gradually so that my body doesn't just suck it all up and cling to it. Again, I appreciate you taking the time to read this through, and welcome any information you can provice. Thanks!

[Lady C]

Today I was doing "the bear," which really turned up the heat for me.

What is this?

By not eating properly after the workout you are defeating your gains. Do you have time to mix a quick shake up in the blender and take it with you to the gym? This would be a great thing to eat in the car as you are heading to work.

I too, get up at 4:30 eat a small yogurt - workout at 5:00 - drink post-workout shake on the drive to work (which takes 1 hour). Get to work 10 min early - eat a bowl of oatmeal that I make and take with me. I just heat it up in the microwave when I am ready to eat it. Then I am set for three more hours. I bring three-four meals to work with me so I have what I need when I need it. And sometimes I miss a meal because I get caught in meetings and such. I look past that and keep trying to make progress.

[cursor]

You definitely need more frequent and balance meals. Skim through (actually, thoroughly read and understand ) these threads:

Workout Timing and Diet Tactics
Workout day vs nonWorkout day

[zephyr893]

Thanks for the responses. "The Bear" is a hack squat combined with a double shoulder press. Really awesome move.

I know my diet isn't the greatest in terms of supporting my activity. I suppose I could mix a quick shake before I leave for the gym. Thing is, it's so hard to get anything down that early! I know I need to boost my post-workout regimine. I am in such a rush when I get home from the gym, I have little time to do anything besides rush out the door to catch the train. But I really need to plan and prepare my meals and snacks. I have been so afraid to eat things like yogurt and fruit because of the sugars, that I'm even more afraid to eat them now because I don't want my body to go into shock and then store it all as fat. (Yes, I have issues! :0) But I am off to read the links you sent me, Cursor, and again appreciate what both you and Lady C had to say. Thanks again!!

[zephyr893]

Okay. I read and do understand the importance of fueling the muscles properly post- and pre-workout. Although, of the 6-meal plans I saw, I didn't see any with the workout coming FIRST. Any way you could plan out a breakdown for me as far as calories, fat, protein and carbs? I hate to ask, but I'm getting restless in my quest. I'm reading so many diff things that are specific to certain people, that I'm getting confused as to what to apply for myself. If not possible, then it's no problem, I can keep trying to come up with something on my own. My stats are that I'm 5'2, 117 pds, workout 5 days week, cardio/weights each day. I've already described my training routine, so I won't bore you again with that again. I know it's redundant, but your advice is so much appreciated. Thank you in advance!

[Lady C]

Look at this I usually eat the plain yogurt and add my own fruit.
I usually eat frozen fruit in my post-workout shake and don't add any sugars.

We are here to help, ask away!

[zephyr893]

Wow. Thanks so much Lady C. That is a great, great plan to follow. Do you think I'll see a diff in gains/lean muscle just by eating before my workout? I switched my time from after work to before work over a year ago, so in a year, i have never once eaten before a workout. I am excited to see if that slight of a change will make a difference. And I am planning to go out and get some frozen fruit and plain yogurt, plus other lean proteins. I want to try to make a shake before heading to work. Although, I really don't like cottage cheese...any substitute for that? I eat TONS of veggies, just stopped eating the fruit due to the South Beach diet. Thanks again for the really awesome advice!

[Chain]

Originally Posted by Lady C

You are just jealous Arbit, that Jen can out lift you!

Doh!

I wasn't going to post in this forum until I saw that other guys do as well.

Zephyr, 27 is definitely not old. You haven't even lived a 3rd of your life. Besides, I'm about the same age as you and if you're old then I'm old and that just aint the case.

In addition to what the others said, check that trainers credentials because you can't 'sculpt' a muscle and any trainer that has actually taken a basic anatomy and physiology course will know that. Having said that, doing high reps occasionally can be a refreshing change once in a while (I wouldn't do it for more than a few weeks though).

I have to say, as a trainer I don't see people have much success with low-carb diets. A moderate carb diet works better for most of the people I've trained that have had success. But there are exceptions like some people who are obese who really seem to respond negatively to a lot of carbs and bodybuilders who are trying to get really lean temporarily for a show. Remember, losing 'weight' does not necessarily mean losing fat.

Oh yeah, you people get up way too early. 4:30am? Pfft. I'm barely getting into REM sleep at that point.