Yeah definitely focus on weight training and eating enough protein to support lean mass + fix your metabolism. You actually need more protein if you are an endurance athlete, weight train and/or are on a diet. Here's a good article on the subject: http://www.todaysdietitian.com/newar...60114p22.shtml Getting protein via lean protein sources (egg whites, lean meats like chicken breast) helps to keep your calories down while building muscle.
Also keep in mind that when you work out, inflammation (aka water retention) is a response by the body as it repairs and builds up muscle. This usually goes away in a few days. Tracking changes over time helps to gauge progress. Think about measuring your hips/waist/etc via measuring tape on a weekly basis instead of relying on the scale. Body recomposition can occur even when your weight does not change.
I can see to having more protein in the diet, if it helps. Will just count it along the calories, and more chicken is always nice ^^
But as to weight training; it's about the least favorite to me, nor do I want to become some woman version of The Rock :/
I couldn't go that high deficit :/ If I did with my current metabolism, I'd literally get less food than people were given in concentration camps.
It is literally impossible for us as women to bulk up like that without steroid use. I would not stress out about that. Remember that for muscles to grow, you need to work out to failure.
If you're tracking things for months and nothing changes, read this and try implementing refeed days, and/or cut back on your stress levels. https://www.t-nation.com/diet-fat-lo...tabolic-damage
Also...birth control. Every woman I know who went on the pill/patch/IUD ended up gaining about 5 lbs and had a hard time losing. Pretty sure hormonal birth control can have an effect on the weight loss process, even if minor.
This is absolute BS. I eat 300-400 calories less per day than both my husband and my daughter, I'm more active than both put together, and I'm heavier than both. If you believe for a moment that all people are equal, your entire argument becomes invalid.
*edit... I'm also not stupid enough to believe an article in a magazine and will listen to my doctor instead.
Last edited by Katarina026; 2017-08-21 at 11:03 PM.
I feel like the whole debate hangs on the different understandings of the word "fit". Some people view "fit" as being the pinnacle of health, in which case, I think it's safe to say there's not a single person on this forum who is considered "fit".
On the other hand, if you have extremely good cardio and you can keep going for hours, and you're incredibly strong and fast, that does sound pretty goddamn fit to me. People like that can easily be overweight.
"Fat but fit" != "fat but healthy."
I mean, over the course of the past years I had several periods of time where I went with a budget of ~200 or so per day. Which is an even higher deficit. So I am kind of used to it.
That said, I would obviously not recommend getting even close to that. Chances are you are either going to run into serious health problems, or at the very least gain the weight back later.
I will just say this.... In 1999, I was 275 pounds, and riding my bike 125 miles a week, doing about 15 other hours of cardio, PLUS hiking mountains with my dogs..... The numbers might not be perfectly remembered, but they are close.
My pulse was in the high 40's. I had legs that were like oak trees.
I am not a Republican or a Democrat..... I just hate Trump with a passion. If he was on fire I wouldn't piss on him to put him out.
I did develop osteopenia at some point, but I think it has gotten better again. Maybe. But it doesn't really matter.
What I was trying to say is: I feel like it's also about finding that deficit where you actually lose weight, but that you can also somewhat maintain. Because the issue with those super high deficits is that oftentimes you can't really keep them up; and in the worst case, they'll lead to unhealthy eating habits.
I mean, I got through Uni during that time, but it was quite the pain. I am definitely feeling better with at least a few hundred more than that.