Cardio, strength training and good diet = no change?

[Domestika]

Wasn't really sure what sub-group to put this under so I'm sticking it here.

I am seeeeeriously confused.

About 5 weeks ago I made the decision to cut sugar out of my diet (as I was seriously OD'ing on it). I went from eating probably 10$ of chocolate a day to 0.

Then I decided to start the Couch to 5K program and did a run/walk every other day (30 minutes), except for the last week or so because my knees have been acting up.

I also started doing some bodyweight and weight lifting exercises. I do that every other day, about 12 or so exercises. All the standards. Takes about 40 minutes.

Throughout this time I've also paid a lot of attention to my diet, just trying to eat healthy, not actually "dieting" per se cause I don't think that would be sustainable for me. I eat only whole grains, fresh fruits and vegetables and fish. I eat tofu, chickpeas, beans, nuts for protein, and a bit of dairy. I have a healthy breakfast every morning, I make a smoothie if I want a snack, I add flax seed to my food, etc, etc.

I feel like I'm doing most things right. So why have I not lost ONE SINGLE INCH off any part of my body. Talk about frustrating.

I haven't lost an ounce in 5 weeks, but I've stopped looking at the scale because, as I've read on the internets, the scale doesn't show you how your body composition is changing. Everything I've read said, don't be surprised if your weight doesn't change much (though I have at least 15 pounds I could lose), but your measurements will change.

Well, they haven't. Not one half inch.

Someone, puh-leeaaaase shed some light on what's going on here. My lifestyle is 100% healthier than it was 2 months ago and absolutely nothing about my body has changed (my clothes fit the same and my body looks the same). I need some positive thoughts because I'm starting to think that if diet and exercise doesn't affect my body then maybe I should go back to sitting on the couch eating a lot of chocolate. At least then SOMETHING would change, right?

:confused4:

 

[Typhon]

It's sounds like you're doing it a little half-arsed and aimless.
Set yourself a goal, like increasing some of your lifts by 10% or performing 2 more reps per set or losing 10lbs of weight. Then make a plan to get there.
Look at the stickies posted around the site regarding diet and weight training, use the guidlines to give yourself an idea of how many calories you should be intaking and then stick to that. Set yourself a training plan and stick to that too; it's the easiest way of measuring progress

And a little tip. Tracking progress by looking in the mirror is hard, you're not going to suddenly change shape after 2 months to such a degree that it's obvious. Take pictures of yourself to refer to over time

 

[Karky]

you might be eating too much. When you cut the chocholate, did you replace it with anything else? And how much do you usually eat throughout the day? A good idea is to eat more protein, because it is saturing, and to eat a lot of veggies at every meal. Veggies take up space in your stomach but don't contain a lot of calories, that way you get full with less calories and you won't eat as much.

 

[Waitwhat?]

It's sounds like you're doing it a little half-arsed and aimless.
Set yourself a goal, like increasing some of your lifts by 10% or performing 2 more reps per set or losing 10lbs of weight. Then make a plan to get there.
Look at the stickies posted around the site regarding diet and weight training, use the guidlines to give yourself an idea of how many calories you should be intaking and then stick to that. Set yourself a training plan and stick to that too; it's the easiest way of measuring progress

And a little tip. Tracking progress by looking in the mirror is hard, you're not going to suddenly change shape after 2 months to such a degree that it's obvious. Take pictures of yourself to refer to over time

Typhon is right... and if I might add... you need to know how many calories you eat on a typical day so you know how many you need to burn off. I don't know how you are lifting weights but if you are going moderate to light with high reps- that's great for endurance but doesn't help much when building muscle and muscle burns calories like nobody's business... throughout the day and night and even a couple of days after lifting.

 

[leckbass]

i had a similar problem when i first started lifting and eating right. I though all i needed to do was heat healthier food, but in reality while i was eating healthier, i was still eating too many calories so i never lost any weight. It takes a combination of both.

 

[Domestika]

i had a similar problem when i first started lifting and eating right. I though all i needed to do was heat healthier food, but in reality while i was eating healthier, i was still eating too many calories so i never lost any weight. It takes a combination of both.

Arrrrgggghh....yeah, that's kind of what I was afraid of.

I've been purposely staying away from counting calories because I have in the past had very disordered thinking towards food/weight/body issues. Counting calories unfortunately becomes an obsession for me and once I see what I'm putting in my body, numbers-wise, I have a hard time justifying eating anything at all.

I was hoping I wouldn't have to start counting. Sigh.

I was also hoping that I wouldn't have to do anything too restricting because I'd like to get on a track that I can sustain for life (ie. I don't want to be on a 'diet'). Buuuut I guess that's something I should look at.

 

[Domestika]

It's sounds like you're doing it a little half-arsed and aimless.

And a little tip. Tracking progress by looking in the mirror is hard, you're not going to suddenly change shape after 2 months to such a degree that it's obvious. Take pictures of yourself to refer to over time

Shouldn't a measuring tape be a pretty good way of measuring change, though?
But I did take "before" pictures and...I still have the "before" body. 100%. Yipee!

I don't really think that cardio and weight lifting on alternate days with a healthier diet was half-assed... True, I don't have a routine that my life revolves around, but I specifically made changes that I thought I could sustain in the long run. My thinking was that if I put too much pressure on myself to adhere to a strict plan I'd probably end up quitting at some point.

I know that I'm not on a "lose 100 pounds a month" type pace, but I thought in 2 months I might have lost a pound....

 

[Domestika]

I don't know how you are lifting weights but if you are going moderate to light with high reps- that's great for endurance but doesn't help much when building muscle and muscle burns calories like nobody's business... throughout the day and night and even a couple of days after lifting.

That's good to know. Well, I knew but I had sort of forgotten. I do light weights since I'm just starting out, but I could probably stand to increase my weight with some exercises and I'll for sure look into doing that. Particularly now that our BowFlex SelectTech weights are up and running again. Super easy to adjust weight! I was using dinky plastic dumbells with weird weight intervals so was always using too light or (more rarely) too heavy a weight.

 

[Domestika]

you might be eating too much. When you cut the chocholate, did you replace it with anything else? And how much do you usually eat throughout the day? A good idea is to eat more protein, because it is saturing, and to eat a lot of veggies at every meal. Veggies take up space in your stomach but don't contain a lot of calories, that way you get full with less calories and you won't eat as much.

Well, to be honest, when I cut out chocolate I switched to chips instead. Just to ween myself off the sugar! I don't particularly like chips, but it was something to snack on when I'd otherwise snack on sugar. Once the serious chocolate cravings went away I stopped eating the chips, too, since I never really liked them in the first place. I can't imagine that my calorie intake was much different eating the chips than the chocolate. But that was all probably 2 months ago, and it wasn't an every day habit. My intake of sugar OR chips has been minimal since then.

I'll definitely look into eating more protein. I'm vegetarian (though I do eat fish) so I could probably do with more protein than I think. I try to add protein to each meal but I probably still don't get the same amount, as effortlessly, as a non-vegetarian would. I'm definitely on board with eating more veggies than anything else. I make the protein/carbs part of my meal more of a "side" and make veggies the main course.

 

[Waitwhat?]

Well, to be honest, when I cut out chocolate I switched to chips instead. Just to ween myself off the sugar! I don't particularly like chips, but it was something to snack on when I'd otherwise snack on sugar. Once the serious chocolate cravings went away I stopped eating the chips, too, since I never really liked them in the first place. I can't imagine that my calorie intake was much different eating the chips than the chocolate. But that was all probably 2 months ago, and it wasn't an every day habit. My intake of sugar OR chips has been minimal since then.

I'll definitely look into eating more protein. I'm vegetarian (though I do eat fish) so I could probably do with more protein than I think. I try to add protein to each meal but I probably still don't get the same amount, as effortlessly, as a non-vegetarian would. I'm definitely on board with eating more veggies than anything else. I make the protein/carbs part of my meal more of a "side" and make veggies the main course.

It's like a science isn't it? You'll get there though... just keep at it. I'm the same way- I only eat fish and no other meat. Here's an example how I eat in a day if this will help:

Breakfast- 3 eggs (2 of them whites) 1 slice of wheat bread, fruit
Snack (2 hrs later) hand full of almonds and an apple
Lunch- Natural peanut butter sandwish on whole wheat handful of raw stringbeans
Snack- 2% string cheese and orange
Pre-work out- 2 HB eggs and plain oatmeal
Post-work out- protein shake with fruit
Dinner- seafood, brown rice or quinoa, veggies or salad

Notice there's not a lot of meat in my diet either. My goal is not weight loss but muscle gain and quite frankly I could probably use more protein somewhere in there but you get the gist, right?

 

[Typhon]

I don't really think that cardio and weight lifting on alternate days with a healthier diet was half-assed...

By half assed I mean you made small changes like cutting out chocolate and doing a bit of training and you’re expecting to see visible results. If you want to have results that are even remotely visible to the naked eye after 2 months then you need to start making yourself accountable.

1) Make a goal, this needs to be specific and not a general ‘get toned’ kind of BS target
2) Make a training plan that you think will get you that results, then post it up here if you want opinions
3) Set a diet. Decide how many calories you’re going to consume on a daily basis and stick to it religiously
4) Keep a log, if you’re lifts are improving, weight dropping, endurance increasing (depending on your goal) then try harder or alter the training/diet plan.

P.S. If you eat Fish you’re not vegetarian, not even remotely. If you’re going to eat animals anyway then why exclude great protein sources like Chicken?

 

[Domestika]

It's like a science isn't it? You'll get there though... just keep at it. I'm the same way- I only eat fish and no other meat. Here's an example how I eat in a day if this will help:

Breakfast- 3 eggs (2 of them whites) 1 slice of wheat bread, fruit
Snack (2 hrs later) hand full of almonds and an apple
Lunch- Natural peanut butter sandwish on whole wheat handful of raw stringbeans
Snack- 2% string cheese and orange
Pre-work out- 2 HB eggs and plain oatmeal
Post-work out- protein shake with fruit
Dinner- seafood, brown rice or quinoa, veggies or salad

Notice there's not a lot of meat in my diet either. My goal is not weight loss but muscle gain and quite frankly I could probably use more protein somewhere in there but you get the gist, right?

That's actually really helpful. Thanks. Your food choices look totally doable. That's encouraging.

 

[Domestika]

1) Make a goal, this needs to be specific and not a general ‘get toned’ kind of BS target
2) Make a training plan that you think will get you that results, then post it up here if you want opinions
3) Set a diet. Decide how many calories you’re going to consume on a daily basis and stick to it religiously
4) Keep a log, if you’re lifts are improving, weight dropping, endurance increasing (depending on your goal) then try harder or alter the training/diet plan.

P.S. If you eat Fish you’re not vegetarian, not even remotely. If you’re going to eat animals anyway then why exclude great protein sources like Chicken?

Well, without getting into too much of a debate about it, I eat fish because I live in a very small, inadequately stocked country so it is very difficult for me to maintain the diet I would prefer to have (vegan). It was much easier when I lived in North America and I was vegan for years, so if your concern is that I'm fraudulently advertising myself as a vegetarian...perhaps I call it that because that is where my heart lies. So, no, I'm not going to start eating chicken because I already eat animals. I would much, much rather swing the other way (back to vegan) than introduce more animals into my diet.

As far as goals...this is something I'll think about. Weight loss goals are bad news for me due to eating disorder-y type things in my not-so-distant past. And lifting goals are sorta inappropriate for me at the moment because I'm still so new to it. I'm still learning the exercises and correct form, and how to know when I'm over- or under-doing it. But I'll give some serious thought to what kind of healthy goals I can set for myself.

 

[leckbass]

Arrrrgggghh....yeah, that's kind of what I was afraid of.

I've been purposely staying away from counting calories because I have in the past had very disordered thinking towards food/weight/body issues. Counting calories unfortunately becomes an obsession for me and once I see what I'm putting in my body, numbers-wise, I have a hard time justifying eating anything at all.

I was hoping I wouldn't have to start counting. Sigh.

I was also hoping that I wouldn't have to do anything too restricting because I'd like to get on a track that I can sustain for life (ie. I don't want to be on a 'diet'). Buuuut I guess that's something I should look at.

You already have a right idea, diet ISNT something you go on! IT IS the way you eat for the rest of your life. That doesent mean trying out certian different kinds of diets is bad, you need to find one that works for you!

i totally hate countign calories, i only do it every once in a while to see where i'm at.

Anyway, instead of counting calories, buy a food scale. This helps you see what portion size REALLY is. The onyl stuff i weigh is my protein side of my meals. I want to make sure i get enough in me at every meal. Once you get an idea of how large a 6oz piece a chicken is, you can stop sing it. Its just another tool to help you .

You seem to have a idea of what you want. Continue to ask questions and gather knowledge. Learn and grow (or shrink)

Good luck!

 

[Domestika]

Anyway, instead of counting calories, buy a food scale. This helps you see what portion size REALLY is. The onyl stuff i weigh is my protein side of my meals. I want to make sure i get enough in me at every meal. Once you get an idea of how large a 6oz piece a chicken is, you can stop sing it. Its just another tool to help you .

Food scale! What a great idea! I honestly had never thought of that. For my brain at least, that feels more like you're measuring how much energy you're going to put in your body to fuel your workouts. Moreso than "I can only eat X number of calories". Could just be my wacky brain, though!

I definitely like this idea. Great suggestion.

 

[BikeSwimLaugh]

7.Don’t punish yourself

Hey.....your using the scale to measure & determine your success; that instrument is pretty blind when it comes to giving you a real picture of what is happening.

It's been a while since I wrote this...so here it goes (again)

For my first 2 months I rode my mountain bike until sweat poured from my helmet, I weight-trained 2-3x per week, played racquetball and swam. My diet was excellent: I looked leaner, felt lighter and I went to my check-up appointment all optimistic that I'd have a huge loss on the scale.

Nope. I GAINED 2.7 pounds, or something like that. I was pretty much ready to cry and walk out of the office...destine to find the closest all-you-can-eat buffet and bury my sorrows in decadent calories.

Then my nutritionist pulled-out the tape measure and body-fat% calipers. I had lost 2.7% body-fat. Muscle weighs more then fat and despite what many people will tell you, you can gain muscle whilst losing fat.

My same nutritionist is working with some chick who after 3 months lost only ONE pound, but her before/after pics are startling.

I still concur with everyone else....you really should keep track of your calories. Accountibility alone will shred 20% more calories off your intake! Just being aware of what you are eating and knowing you'll have to report it can work in your favor. Get on a food journal. Beyond that, stop freaking-out over what the scale says. I know it's hard to overcome because everyone's first question will be "So...how much weight have you lost?".....

Just remember: your body requires much less calories then you realize, there are more calories in food then you realize, and you probably eat more calories then you realize. Oh yeah: exercise burns less calories then you think AND your body knows those calories are spent and will absolutely strive (by sincere and legit hunger) to replace those calories. Your body doesn't know you are intentionally trying to lean-out...it thinks your in a famine and it's coping with it. It's probably also pissed that you're not hitting the chocolate and masturbation is no substitute for that (nor does it burn much calories)

See...I had to go there, cause that's just how I roll.

 

[cgrame]

It's probably also pissed that you're not hitting the chocolate and masturbation is no substitute for that (nor does it burn much calories)

See...I had to go there, cause that's just how I roll.

lmao, yeah i have a friend who switches his arm every night cause he's worried about 1 getting bigger than the other. stupid myths people come up with