What am I doing wrong?

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fitnessnovice

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Hi. I am 5'9 and weigh 67kg. My target weight is 57kg and I gave myself a goal of losing 2kg a week. I've started working out every morning before work for about 40 minutes and cutting out junk and eating 3 meals a day. My workout generally consists of running 15/20 mins (ususally about 3 and a half kilometres), then working on my legs with the weight machines, doing sit ups, squats and the vibroplate to work on my abs somemore. I also walk about 40 mins a day home from work. So I'm doing exercise and I've cut out the junk but I haven't lost any weight over the last 2 weeks. DOes anyone have any tips of what I can do? Should I be doing a different fitness routine in the gym?
Thanks
 
fitnessnovice said:
Hi. I am 5'9 and weigh 67kg. My target weight is 57kg and I gave myself a goal of losing 2kg a week. I've started working out every morning before work for about 40 minutes and cutting out junk and eating 3 meals a day. My workout generally consists of running 15/20 mins (ususally about 3 and a half kilometres), then working on my legs with the weight machines, doing sit ups, squats and the vibroplate to work on my abs somemore. I also walk about 40 mins a day home from work. So I'm doing exercise and I've cut out the junk but I haven't lost any weight over the last 2 weeks. DOes anyone have any tips of what I can do? Should I be doing a different fitness routine in the gym?
Thanks
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Welcome to the forum! :)

What does your calories and macros look like?

I would first take a look at your diet. How do you have this set up? Have you approximated your personal base line and MT-Line?

While cutting out junk food is well and good, it doesn't tell me much of anything other than you have some control in this area, young man.

The point being, you can cut out junk, eat junk, or try to eat well, if you eat more than you need, all the exercise in the world, isn't going to produce weight reduction if what is going in the mouth exceeds energy expended in the gym (in its most raw and basic form).

Best regards,

Chillen
 
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Given you are doing strength training, you may be losing fat and gaining muscle. Keep in mind that muscle weighs more than fat, so you may be making progress but just can't see it on the scale. A better indicator of progress would be your waist size and to start tracking that. Take a before picture so you can visually see if there is any progress. 2kg a week is aggressive too, a better target over time is 1kg a week, especially if you are adding a bit of muscle.

Also, it sounds like you are doing lots of ab exercises. You would be better off not overly focusing on the abs. Start rounding out your weight training to hit more than your legs and abs. The cardio part of what you're doing sounds great.
 
The best way to track your progress is by measuring your body fat percentage. Scale weight means almost nothing, as mentioned you may be gaining as much muscle as you are burning in fat. Also, even if you were losing fat, you may be burning muscle along with the fat. Only way to tell for sure is tracking your body fat (and therefore lean body mass).
 
your cardio sounds great but you should make more use of your workout time by doing compound exercises rather than strength witch you can work on after loosing the weight

Hope That Helps

Grant

Your Personal Trainer...
 
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