ya i agree with what chinadoll said
and also
with 15 hours a week worth of cardio and the Atkins diet i lost 100 pounds of total weight and now that i think about it it prob was 110 pounds of fat and gained 10 pounds of muscle
so ya from 330 too 230 my weight whent however a year or so later i started going to the gym and doing heavy full body muscle work outs with atkins
iv been going to the gym for almost 2 years now and i have stayed 100% the same weight or maybe up 3-4 pounds
but i must have lost another 40 pounds of fat and gained 40 pounds of muscle so in total thats like 140-150 pounds of fat loss and 40-50 pounds of muscle gain
so i broke my fat loss stall with hard intense muscle work outs and not endurance cardio
so if you are looking better and better and look like you have less fat on your body then dont worry what the scale says you could have lost 30 pounds of fat already and gained 15 worth of muscle
also as for your work outs dont focus so much on cardio and endurance i know it feels good to do a easy exercise over and over all day long but it doesnt give much gains
try to vary your abb workouts abit instead of 200 situps try 80 rope pull downs 80 leg raises on a bench then 80 situps
also a whole hour on a bike is pointless try 10 mins on as high resistance as you can go and every 3 or so mins go as fast as you can then break and go normal speed also if you do that then only use the exercise bike once or twice a week
arobic work outs give a good stretch and feel good doing but its just light cardio you can do it as much as you want but going overbord and doing it all the time wont hurt you but wont give you any extra benefits like fat loss either
remember short but hard intense muscle work outs are what really drain the glucose from your muscles and when a muscle is drained of glucose that = super fat loss and good muscle gain when on the Atkins diet also remember to get all the muscles on your body dont forget about your shoulders and such
you will most likely need someone to help show you how to work every muscle on your body and how to work them good and hard and safely
anyways thats the tips i got for now good luck! your doing good so far
