Ive lost weight but really need advice now, any trainers will?

I have been working out now for about 16 months and I have lost a total of 40-45 Lbs. I am 29 years old, 6'2 and am between 195 and 200Lbs now. I was 240Lbs. The last 25 Lbs really dropped off when I stared Spinning 3-4 times per week.

I also weight train 4-6 days a week, arms, chest, shoulders, back and abs. I rotate, one body part per workout + back extensions and abs every workout. I don't do legs because I find the spinning has really toned them, but I may start.

Anyway, the problem is that I probably still have at least 10Lbs of body fat that I would like to get rid of and its a stubborn 10Lbs! My metabolism is very very slow and fights me every step of the way. I want to maintain a weight of at least 200Lbs, because I think I will be too thin looking otherwise.

Can some one recommend a way of maintaining weight, losing the remaining body fat to increase my tone. Please be detailed I don't mind!!

A trainer at my club suggested that I cut back on cardio a bit and change my weight training from 12 reps to 8 reps with heavier weights and take more off days for mussel recovery. I am also considering protein powder in the morning too. HELP!

Sorry for the long post

Thanks in advice,

Congrats!

Ah yes, the seriously heavy weight does seem to go easily...

4-6 times a week is probably too much. 3 weights sessions a week should be enough - I'd consider trying to get the cardio up to 4-5 times per week instead.

I've had a similar thing, I was about 25lbs overweight (well, about 15lbs actually overweight but 25lbs over where I wanted to be) and I found I just stopped losing weight with about 10lbs still to go. The way I managed to get it shifting again was to stop trying to lose weight for about 3 months and instead concentrate on my cardio training in an attempt to force my metabolic rate up (also combined with weight training to increase muscle mass). After this I started trying to diet the weight off again and it came off fairly easily (although it took a lot of willpower to overcome the hunger). From what you say about your metabolism it's likely that your weight loss so far has slowed it and you just need to kick start it again before moving on.

Well, the weight training changes should help increase muscle mass which increases basal metabolic rate but I wouldn't cut back on the cardio - it's a lot easier to lose weight on a 1600cal/day diet if you're also burning 400+ cals per day on average with cardio exercise, and it will also help stop your metabolic rate slowing down while losing weight.

Hello,

I agree with Barry. It sounds like you have been successful with your current training program, and I would not reduce your cardio. According to

that you would like to loose. Have you been calipered to calculate your body fat % -you might be pleasantly surprised considering your 45 lb loss. While I am not a nutritionist, perhaps take a closer look at your diet i.e. calorie count, H2O intake etc. (if you haven't already). Its hard for me to say whether I agree or disagree with your trainer, reducing your reps etc. - he/she may have something more specific in mind.

With breakfast, I enjoy an whey protein shake (i'm not going to plug the company in this NG) in the morning mixed with skim milk - it works for me.

Good luck,

Yes, you should maintain your cardio, most definately. But I would do the opposite of what the trainer initially told you. If you're looking to get more 'cut up' or defined, then keep the SAME or slightly less, and do a lot more repetitions. For example, if you were doing 8 reps before, drop the weight so that you can do 20 reps. Keep the cardio, and watch your diet. I found that both heavy weights and lower weights w/ higher reps increase your metabolism, but lighter weights/more reps help for definition. Make sure the weight isn't TOO light, but light enough to allow for 20 reps, and do a VERY SLOW range-of-motion. A lot of people lift FAST, and don't really use ALL muscle (they let momentum help them out), but if you go slow, it will be all muscle and no mementum, which is what you want. Good luck!