Am I doing something wrong?

piratektty

piratektty

New member
Hi. Im 5'1.5 and fluctuate daily between 133 to 137lbs. My smallest was 120. I know it's only a 13-17lb gain but if i don't take care of it now, it could perhaps climb to a 20-30-40lb gain in later years. Id love to get to 115. (so a 20lb weightloss goal if you must). My waist and hips have added an inch over the years and id like to at least lose that inch (and then some if possible).

Ive been working out for 6 weeks now, with no plans on stopping. I go to the gym 5days a week and spend about an hour there. I get 30mins of cardio (alternating between the ellipticals, stair climbers, and treadmills depending on what my mood is. I also am aware of my target heart rate and keep it within range)and then i do around 20-30 mins doing weights. I alternate working my lower half on one day then and working my upper half the next.

I keep track of my food intake with a journal. I try to stay around 1200-1400calories. On a bad day (we all have those. Christmas just passed!) at most ill have eaten is 1800 which from what i understand wouldn't cause me to gain weight but just maintain (though that's not counting in the calories id lose from working out).

I feel like working out is physically making me stronger. I can run longer and my body feels stronger. I am starting to see a bit of definition in my stomach arms and calves (it's buried under a layer of fat but i can still see it and my boyfriend has even commented on seeing more stomach definition so im glad its not just me)

but my problem is ... no weight loss. Okay maybe im gaining muscle right? well Ive measured my body and no inches lost either! in fact i think ive gained an inch in my thighs! What am i doing wrong? I feel like im doing the right things. Ive made conscious decisions to buy healthier items at the store, I work out 5days a week, I log calories... but nothing. In 6weeks time i figured there would be something to physically show for it (other than "feeling fitter"). A few years back i lost 20lbs quickly by eating way less than i should (and of course the weight came back over time and here i am!). Im trying to be healthier with my weightloss this time around.

Should i do more cardio and cut back weights? eat less? any suggestions would be great! A friend insists it is still early to -see- results. Ive never done weights in my life so she says im gaining muscle and then the fat will eventually "melt off" but I would think in 6weeks time there would be something!

Thanks to any advice you can give!!
 
Well, they say that it is common to underestimate the number of calories you eat.
 
Vibration plate - Your personal trainer for life time

Hello Piratektty

Exercise is the best thing that help you a lot to keep you fit and fine. Many researches have proved that person who does daily exercise for 10-20 minutes live more than any other normal person. Exercise can give its best results when it is performed in an accurate manner otherwise it can give your body pain that may convert in to big problem for you. Therefore, a trainer is very essential for exercise. But, hiring a trainer is very expensive and that is not possible for most of the persons.

A vibration plate may work as a personal trainer for you as it instruct you how should you perform exercise. In the same way, it enhances sports performance by strengthening muscles and increasing elasticity and flexibility. [Link removed] widely used to treat osteoporosis, due to its ability to increase bone density. This vibration plate generally is used in fitness training, aesthetics, and athletic form. It is already equipped with pre-set programs for sport, fitness, beauty and specific rehab functions.
 
Last edited by a moderator:
Thing is, I actually measure out my food and check all the labels and so forth. I typically over estimate a little bit. For lunch at work i bring portioned baggies and items of food to keep myself from snacking. I mean it's a possibility, but i try to stay on top of it.

Is it possible that 1400 calories (or a little more on my mess-up days) is too much? A few years back, I didnt exercise and consumed 1200 or less and the weight came right off. Since Im exercising now i dont feel comfortable eating that little, unless my body perhaps has a calorie kink?
 
I have changed my diet and I do exercise. Its not working. What I am trying to figure out is if it because of my diet (need to cut back?), because of my exercise (need to change it up?) Or if I am just impatient and I need to give it more time (its been 6weeks).
 
Well, if you're getting more definition in your stomach then you're definitely losing fat and/or adding muscle there. So that part is good. You may need to cut, or as strange as this may sound, take a break from working out. Although you can plateau for a few weeks, you're right that 6 weeks is a long time to see NO change on the scale.

One thing I have heard is that if you do too much cardio and eat too little, it can cause stalls. It sounds counter intuitive, and I've never experienced it, but it's something to consider. Hence the idea of taking a week off from either the diet or the weights. As long as you're not stuffing your face right and left every day it should be hard for you to wreck your diet.

The next step would be to try scaling back on your food to see if that's what it takes to step you down. Unfortunately, when you're already only 135ish lbs, that's not a lot of calories, so even a small miscount can have a much larger effect than some of those guys who are targetting 180... Not that I'm jealous ;)
 
Cut your calories down a little, and see if you lose. Have your thyroid checked out. This could cause your weight to shift. I stick with WW's points and doing a lot of exercises. My weight drops then I will gain a pound back for no reason. All the more to stick to watching the kinds of food you eat, and exercise 3 or 4 times a week.
 
piratektty said:
Hi. Im 5'1.5 and fluctuate daily between 133 to 137lbs. My smallest was 120. I know it's only a 13-17lb gain but if i don't take care of it now, it could perhaps climb to a 20-30-40lb gain in later years. Id love to get to 115. (so a 20lb weightloss goal if you must). My waist and hips have added an inch over the years and id like to at least lose that inch (and then some if possible).

Ive been working out for 6 weeks now, with no plans on stopping. I go to the gym 5days a week and spend about an hour there. I get 30mins of cardio (alternating between the ellipticals, stair climbers, and treadmills depending on what my mood is. I also am aware of my target heart rate and keep it within range)and then i do around 20-30 mins doing weights. I alternate working my lower half on one day then and working my upper half the next.

I keep track of my food intake with a journal. I try to stay around 1200-1400calories. On a bad day (we all have those. Christmas just passed!) at most ill have eaten is 1800 which from what i understand wouldn't cause me to gain weight but just maintain (though that's not counting in the calories id lose from working out).

I feel like working out is physically making me stronger. I can run longer and my body feels stronger. I am starting to see a bit of definition in my stomach arms and calves (it's buried under a layer of fat but i can still see it and my boyfriend has even commented on seeing more stomach definition so im glad its not just me)

but my problem is ... no weight loss. Okay maybe im gaining muscle right? well Ive measured my body and no inches lost either! in fact i think ive gained an inch in my thighs! What am i doing wrong? I feel like im doing the right things. Ive made conscious decisions to buy healthier items at the store, I work out 5days a week, I log calories... but nothing. In 6weeks time i figured there would be something to physically show for it (other than "feeling fitter"). A few years back i lost 20lbs quickly by eating way less than i should (and of course the weight came back over time and here i am!). Im trying to be healthier with my weightloss this time around.

Should i do more cardio and cut back weights? eat less? any suggestions would be great! A friend insists it is still early to -see- results. Ive never done weights in my life so she says im gaining muscle and then the fat will eventually "melt off" but I would think in 6weeks time there would be something!

Thanks to any advice you can give!!
Click to expand...

A couple of suggestions:

1. Sounds to me as though your caloric intake is too high. It could also be that your macro nutrients are out of whack (carbs,protein,fats). Get on a calorie tracking website (like fitday) and start logging your foods religiously. Aim to eat 1400 calories on the days your workout and 1200 on the days you don't work out. Aim for a 40/40/20 split of macro nutrients (protein/carbs/fats).

2. Your workout routine needs to be changed for 2 reasons.

One - cardio before weight training is counter-productive, and long duration cardio is ineffective for fat loss. Structure should be: warmup (10 mins), weight training (45 mins) followed by cardio interval training (15 mins). Intensity is the key factor here. Sitting on machines for 30 minutes will not provide metabolic changes - but they will provide changes in strength and conditioning. If your main goal is to burn fat (both in the gym and out) - you need to re-evaluate your workouts.

Two - body adapts to exercise. You should be changing your routines every 4-6 weeks to prevent adaptation (plateau). In addition to that - your body should be getting faster, stronger, leaner and as such needs to be challenged on new levels.

The scale is not a good tool to measure progress HOWEVER measurements are. If you aren't seeing changes in measurements then that's an indication that something is amiss with your nutrition and exercise routine.
 
Hi Piratektty,

Well done. You're well on your way to a healthy lifestyle.

I completely conquer with Core Elements. You need to balance your diet with whole, healthy foods (not processed). Experiment with the macro nutrient ratios, though. Everyone responds differently to food and exercise. You and I could eat the exact same foods and follow the same exercise program and get different results. It's very important to find out what works for you.

Be aware of your energy levels, how you feel emotionally, and how you recover according to what types of foods you eat and when. This takes practice, but it will go a long way to your success in the future.

Long duration, steady-state cardio is ineffective for sustained weight loss. First off, your body easily adapts to everything you do. When you become efficient at an exercise, your body takes less energy (calories) to perform it. Plus, you only burn fat and extra calories during the cardio session. Not after like with high intensity weight or interval training.

With HIITT, High Intensity Interval Training, you'll burn a significant amount of fat for hours after your workout, depending on the intensity. Bonus, it takes less than half the time of steady state cardio workouts.

Interval training is hard. It involves cycling periods of intense work (sprinting) with rest (walking). Can be anywhere from 20 second to 1 minute intervals. Check out HITT training online. There's a lot of good information out there. You can do interval training on any piece of cardio equipment. I have a Lifecycle at home (that's where I train) and I do all my HITT training on my bike. Plus I lift heavy weights. It's a highly effective way to burn fat.

The worse thing you can do for your fat loss program is to cut back on weight training. It is essential for burning fat, again, long after a workout. But, the kicker is, the more muscles you carry the more energy you'll burn all day long, whether you're working out or watching TV.

Make sure you are actually lifting heavy enough. (You won't get big) I lift heavy and at 5' 41/2', I weight 120 lbs. If you need to hire a trainer, just to educate you on proper form and intensity, do it. You'll have that information for life!

The one thing that really stood out for me was your calorie intake. Yes, you have to cut calories to lose fat. But you need to make sure you're not eating too little for too long. Long term calorie restriction leads to a sustained lower metabolism, plus your body literally holds on to fat for survival. It doesn't know when or if it will be fed in the future (because it's not getting enough calories to function), so it refuses to release stored fat.

It only takes a week of low calorie eating to shock your system into survival mode. You can break out of it by consistently (one day each week) eating what you want, without pigging out on crap, and eating well. Eat when you're hungry and until you're full. I don't hesitate to treat myself to an ice cream or piece of chocolate cake. It will do you more good in the long term. You need to keep your metabolism and energy up!

Don't forget to rest. You're body is taxed with calorie restriction and hard exercise. Give it a rest. This is vital to recovery, growth, and sanity. Treat yourself to a movie or a good book on non-workout days. You deserve it.

I'm thrilled that you want to make this part of your life. Well done. And, good luck!

Cheers!

Janet
 
Thanks for the suggestions. I will definitely reevaluate my workout routine and look up information on HIITT. The funny thing is, a trainer was the person who told me to do 30mins of cardio and then the weights (alternating days). Of course im sure any working out is better than NO working out. I do admit i feel stronger now, but im ready for an effective fat-loss routine.

I am assuming I lift enough weight. I do 2 reps of 15 (or 2 reps of 10 if the muscle is particularly weak). The weight is usually heavy enough that im struggling by the last few lifts and sometimes my arm/leg will even quiver a bit from the weight. I will admit I dont really wait between reps. I rest for like 10-15seconds then go at the next set, so maybe i should wait longer? i'm not certain if that matters.

I have made healthier nutrition choices. Nuts/yogurt/granola have become my favorite between meal snack. Months ago a large starbucks frappachino or some sort of candy was my best friend. I work long days and the store sells candy. When you get hungry, that was what i would go too since it was available, but not anymore. I never ate breakfast and now i force myself to eat something small, like an egg or a small bowl of cereal. I find Im not as ravenous by dinner, and yes i count my calories. I will keep weeding out the bad food choices, but i feel i can only do that in baby steps. A complete food makeover in one day would cause me to relapse back into my old habits fast, so im going at it slowly. It's getting there though.

Tomorrow ill try a new workout routine and see if it make a difference. Thanks again!
 
Have you had your body composition tested by any chance? There are times when you lose body fat before you lose body weight. Muscle is heavier than fat. So you may be losing inches as well.
Get your body fat taken and your girth measurements. For if you’re losing body fat and inches you’re on the right track. Weight loss will be soon to come.
 
Well I have measured myself with no real results to show, but i have not had my body fat measured. Im pretty sure i am gaining muscle. I can see more definition in my calves and stomach. I even had a stranger ask me the other day if i lift weights b/c he could tell, so i am assuming my arms are beginning to look more defined ... but no inches lost. It makes no sense to me.
 
hi piratektty! we're about the same height and weight. i also prefer to go down at least 115-120 pounds. when i got sick last october, i was prohibited to eat anything oily, fatty and salty. i also didn't eat any sweets. i also avoided anything that has milk. i was surviving merely on fruits, fish and chicken (nothing fried) and lots and lots of water. i also was brisk walking/jogging for 30 minutes a day (3 to 5 times a week). within 2 months, i lost 15 pounds.
 
You must log in or register to reply here.
Back
Top