I TRAIN hard each week with a mixture of cardio and weights and eat a high protein diet. My problem is that I seem to have gone up a dress size. My clothes are very tight – especially around the waist, hips, glutes and now I've noticed around the shoulders. What can I do?
NOW here is a tough question. It's hard to answer without meeting you in person but here are my thoughts:
Without making it too complicated, there are three different body types. These body types react differently to weight training and the types of exercise that you do. With the training you have done, your body has thickened, and probably your strength has increased. If strength was your goal then this is good, but weight loss was the goal, so not good.
Firstly, I would recommend reducing your protein intake towards a more balanced diet. For most people, a high-protein diet will promote weight loss, albeit in an unhealthy way. It forces your body to eat its own fat stores hence the rapid weightloss.
Get brown complex carbs back into your diet and eat maybe one protein-based meal a day.
This will give you more energy and also a more balanced diet generally, helping your body to work better.
Reducing your protein intake will help to hopefully reduce the muscle that you have built up.
From an exercise intake perspective, you need to reduce your weights, as your body has reacted the wrong way to your current routine.
Try to ensure that your reps are high (15-20) and that you are doing full body workout routines.
Also try to ensure that you are doing exercises that help to sculpt the body instead of doing just the major muscle groups.
I would certainly advise going to a personal trainer for a session just to go through a routine that will work for you.
As well as your resistance sessions, keep up your cardiovascular sessions too – long and steady is always good for trying to reduce the body in size.
Just ensure to mix up your sessions with different types of training such as running, cycling, swimming and maybe rowing.
If you look at runners they tend to be very lean and slight, cyclists the same – they have low body fats and also low quantities of muscle in comparison to sprinters and strength athletes.
I have been training for some years now but can't seem to get rid of my cellulite, have you any tips?
Exercise: Although you already train, you need to get the legs working, using tough resistance-based training, with exercises like squats, lunges, step ups and side eg raises.
Remember that you can't spot-reduce, so add these in to your current routine for best results. Combine this with cardiovascular work such as running, walking, cycling, hillwalking or even swimming.
The cardio workouts help to get the heart rate up and burn lots of calories. The trick with any type of cardio work is to use intervals.
Intervals are simply using two different speeds, one fast and one slow. As you get fitter, increase the fast interval and reduce the slow interval.
A combination of these two workouts will get you the best results for your legs and body in general, leaving you leaner, fitter and more toned, start off doing one set of the resistance work and build up to three sets over time or you will be extremely sore for up to a week, which is never good!
Nutrition: Seeing as cellulite is a build-up of toxins in the body, you need to change your diet.
Nothing too scary but you do need to reduce the sugars, white carbs, tea, coffee and desserts!
You need to improve your diet with lots of healthy protein (meat, fish, eggs), lots of healthy carbohydrates (brown rice, brown pasta, brown bread) and reduce the sugar from your diet. Sugar is in almost everything we eat, so check the labels and go for the low- sugar options all the time instead of looking at low fat. Low-fat products tend to be much higher in sugar and full of artificial additives and preservatives.
Massage: The third and most enjoyable way to rid yourself of the dreaded cellulite is some deep tissue massage. Ideally, the best way to get this done is by a strong and firm masseuse, but alternatively you can get your partner to work on your legs, using a rolling pin, literally rolling the skin affected, with some oils on the skin first to take some of the pain away.
A combination of all three of the above tips will ensure that you get to see the differences you want from your diet, so keep up the good work!!