You may be quite muscular, so much so that BMI's a poor guideline.
Do you know your body fat content percentage, if so what is it?
I suggest buying a heart rate monitor.
Figure your heart rate by this formula,
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the Karvonen Formula.
The following link will help you figure your heart rate by the Karvonen Formula.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling
down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90
second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes.
What you eat after Peak 8 training does matter,
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
By doing cardio first and weights second you will be to worn out to do the weights.
Kettle Bells are great at raising your metabolism. Try the following link.
18 Metabolism-Boosting Foods
How much protein do you need?
New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 g of protein per kilogram of body weight, but several studies have found that 1 to 1.2 g may be more protective against age-related muscle loss.
Use this formula from Caroline Apovian, MD, to determine the minimum amount of protein you should eat daily to offset muscle loss—and protect your metabolism—while you lose weight.
Estimate your ideal weight. "If you're a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch," says Dr. Apovian. "For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don't eat less than 82 g of protein daily."
Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)
Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)
Now that you know how much you need, check out these metabolism-boosting protein-packed foods.
Protein content: 2 g per half avocado
The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.
Cheese and milk
Protein content: 6-7 g per oz; 9-10 g per 1 cup
Go for low-fat options—they generally contain more protein than fattier alternatives. Can't do dairy? Check out these
So first, get your vitamin D level checked and corrected if you're deficient; most people should be taking 2,000 IU of supplemental D3 every day. Once your vitamin D level is in the optimal range, your calcium needs usually can be met through diet.
the following foods provide adequate intake in the amounts listed—eat a mix of them in smaller servings daily: canned salmon with bones (12 ounces); sardines (8 ounces); calcium-set tofu (6 ounces); calcium-fortified milk substitute (3 to 5 cups). Dark greens and broccoli are also good sources, but to get your daily allowance, you'd have to eat between 6 and 20 cups of them.
Finally, if you do opt for a calcium supplement, a reasonable dose would be 500 mg per day in divided doses of calcium citrate, which is more easily absorbed than other forms of calcium.
Protein content: 15 g per 1/2 cup
Its nougatlike texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads.
Protein content: 4 g per 1 cup (chopped)
It's a nutrient powerhouse. Steamed or grilled, or toss chopped spears into
Protein content: 7-9 g per 1/2 cup (cooked)
Pair dried beans (think black beans, chickpeas, and lentils) with rice or quinoa for a complete-protein meal.
Protein content: 18 g per 6 oz
This thick and creamy treat packs nearly twice as much protein as other dairy sources; it's great with fruit.
Protein content: 4-6 g per 2 Tbsp
A small handful of walnuts or almonds is great as a snack, mixed into yogurt or oatmeal, or on a salad.
Protein content: 24 g per 1 oz
Add a scoop to smoothies or water for a quick protein hit.
Protein content: 5 g per 1 cup (cooked)
Of all the leafy greens, spinach boasts the highest protein content. Try it sautéed with a bit of garlic.
Protein content: 12 g per 3 oz
Made from soybeans, this low-cal, versatile protein will take on any flavor, from Asian to barbecue.
Fish and shellfish
Protein content: 28 g per 4 oz
Whether it's salmon, halibut, or tuna, seafood is a great catch. Aim for 3 to 5 servings a week.
Protein content: 5-9 g per 1 cup (cooked)
These hearty, grainlike seeds (quinoa, amaranth, and buckwheat) have more protein than traditional
Protein content: 12 g per 2 eggs; 14 g per 4 egg whites
However you prepare them, eggs and egg whites are smart fuel for muscles.
Poultry and pork
Protein content: 28 g per 4 oz
Family favorites like skinless chicken and pork make it easy to score plenty of protein at each meal.
Protein content: 10 g per 2 Tbsp
Great for soups and salads, these seeds have 8 of the 9 essential amino acids that build muscle.
Protein content: 14 g per 1/2 cup
Eating a scoop doesn't mean you're on a diet--it means you're muscle savvy. Try adding it to smoothies.
Protein content: 28 g per 4 oz
Look for the absolute leanest cuts, like round roast or top sirloin. Try bison for a leaner red-meat. I love Bison.
- do you sleep well (good quality sleep), and for a decent time (7-8 hours)?
- are you active or sedentary? ignoring the exercise bits and sleeping of course, is your life more than half sitting down or is more than half on your feet?
(I'm clueless about WW, I think they're into calorie counting vs activity and use some sort of points system. I assume whatever it is, it's appropriate for your weight/body composition.)
I don't know much about WW. But as you and I are about the same age, height and weight (previously was in the 170s), I thought maybe I could help you.
Without a long history, I'll just cut to the chase and say if I eat too much fat, I can't lose weight regardless of what I do. I know the " low fat" diet isn't in vogue any longer, but I guess my body didn't get that memo. I try to stay around 15-20% of my calories per day from fat. Anything more than that and I get stalled.
One other thing that really helped was label reading. Anything you cant pronounce, has a long chemical sounding name, is chemically derived (like high fructose corn syrup) or is referred to by initials (BHA, EDTA, etc) don't eat it.
I lost 15# in no time just getting rid of high fructose corn syrup.
Give that a try! I hope it helps.
It's been a long journey, but it's definitely do-able!!
I welcome your questions.
Workout is important but diet is more important, you should take a controlled diet and count your calories. Hope this will help you in losing weight..
You can also try diet supplements with your weight loss program..