I've been exercising but...

M

mastersync

New member
Hello! What a way to start a topic on this forum, I thought I would be all positive about losing my weight but something struck me today.

I've been trying to lose weight by eating less and lifting weights, it's been 2 weeks but my weight is still the same. I don't have the time to do vigorous exercise because I have school. Only at night when I have the time to liftweights, do a couple of crunchers and jumping jack.

2 weeks ago I'm 89kg and now I'm still the same, no change at all. Should I give up ?
 
Giving up after 2 weeks/ doesn't sound like you've got any interest in losing weight at all...

Eating less is vague... Less than what?

What is your current food plan like? How many calories a day are you taking in?

Spend some time reading around the forum -you'l get some valuable information...
 
Your at school and you dont have time!! I cant quite work that one out, try working 10 hours a day, 6 days a week and finding time ;)
If your really serious about loosing weight, then make time. 30 mins a night jogging/cycling/etc will work wonders, you need cardio aswell as weights.
How far is your school? Maybe walking / cycling to and from there will help
 
If you live a sedentary life, and it sounds like you certainly do, it won't take very much resistance training to start your metabolic fires burning. That being said, 2 weeks is a rather short period to make anything work. Try at least 2 more weeks, and keep away from white rice and white flour too. About your workouts They don't have to be that vigorous at first. In fact, you should work into it a bit gradually if you are new to weight training to avoid injury. After 2 weeks you should just be getting started. Regarding having no time; it's not really the time, it's the intensity. You could get huge benefits from 20 - 30 minutes a day, 3 days a week, maybe 4, if you did it right. It's all about high intensity, not long duration.

BFL
 
Thanks for the replies.

I'm very serious about this diet, in fact, I kept a food diary to write what did I eat and what should I reduce. I don't know my calorie intake as most of my meals are home-cooked from scratch.

I make time for exercises, it is usually around 11pm, after I finish all my work. On Friday, I would have a game of basketball or something.

This is my diet plan :
(7am-5pm) Eat 2 meals.
(8.30pm) A small meal.
(11pm) Exercise

The exercise :
- 50 bicep curls, divided to sets
- 40 tricep exercise, divided to sets
- 20 Crunchers
- 20 Jumping jacks

After that I would take bath and repeat the same thing all over again.
I'm inspired to lose weight by my brother, he has the same case as me and now he looked great.

Thank you everyone.
 
Bicep curls and tricep extensions are definitely not going to be your most effective for generating maximum muscle growth. They are isolation movements. You want to perform compound movements that recruit more muscle groups. These would include exercises such as bench presses, squats and overhead presses. You will involve not just the biceps and triceps, but larger muscle groups as well, such as pectorals, deltoids, quadraceps and gluteals. For the amount of time you are committing you will see a much greater benefit. I wouldn't suggest even doing any bi or tri specific exercises until you had the time to hit the larger muscle groups first. If you haven't the time, ignore the bi / tri exercises.

BFL
 
I am going to asume that you are male?
Can you pls be more specific with exactly what you are eating. Be detailed. It would help if we could see carbs/protien/veggies...etc. And the amounts. Maybe you are not eating enough. Also what is your current weight and what is your goal?

You say you do 20 jumping jacks, that is great but it isn't enough cardio. I think that may be your problem.

I'm not doubting you don't think you have time, but you need to really find time for cardio, or you won't get too far with the fat loss. I can imagine you are pooped by 11pm, can you obtain a tae bo dvd? Add some other type of cardio. I can't believe 20 Jumping jacks can take 20 min, You need to get your heart rate up.
 
Hello busy91, yes I'm a male.

This is what I usually eat for the day.
Morning - Fish patty sandwhich.
Afternoon (2pm) - Usually same thing as the morning.
Night(8.30) - Whatever fruit is in my fridge.

My current weight is 89kg and my goal is 72kg.

The regular weight lifting exercise I do everyday usually makes my heart rate go fast, but that doesn't mean anything right ?

I don't think my exercise is enough too but surprisingly, I tried on a jean that was too tight for me the other day but now I can wear it without any restriction. Turns out I lose a kg!

Now I'm more encouraged to lose weight, I hope you can advice me on what should I eat and what exercise should I do.

Thank you everyone for the reply!
 
Doesn't sound like enough protein, and it's not distributed enough. If that fish patty sandwiches has a white bread bun, change it to some kind of 100% whole grain. Don't forget that those fish patties are breaded. You may as well coat them in sugar. It's good to eat fruit, you should add in some raw veggies. Put some in your fridge, that way you're likely to eat them. Make sure you get some protein throughout the day. Your body can only metabolize so much at one time. Not too much protein in fruit, ya know.

BFL
 
Hello everyone, just a little update.

A few days ago I stepped on the weighing machine and surprised that I was 3kg down! Very happy indeed. I've been doing a little 'jumpstyle' routine for cardio and it seems to be working.

But then I stepped on the weighing scale again today, I'm back to 88kg, 1kg down from my original weight.

Did I do something wrong ? My eating habit is the same throughout those days. It's been a month since my diet program and I'm not giving up!
 
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Your diet is terrible. I doubt you are even eating 1000 calories a day, not too mention, you should be eating much more protein. Try eating between 1600-2000 calories a day. It's always better to start a little higher and then adjust down than necessary.

Definitely read through some of the Nutrition stickies. They have tons of great information regarding diet.

I'd advise you to look over the Training stickies as well because there is a lot of improvement that could be made to your exercise routine as well.

Good luck and DON'T give up! :)
 
Weird, I feel like I'm eating too much.

The only way I can get protein is from eggs and fish I have in my fridge. Isn't it good to have a lower calorie meals to lose weight ?

I'm slightly confused, thanks for the reply gymchica.
 
again - read the stickied threads -- especially in nutrition and you'll get a lot of good info.. as to why you shouldn't cut calories too low -- and what makes a healthy meal..

that should help with some confusion
 
Ah, starvation mode is my problem I guess. Means I have to eat more and healthier choice of foods to lose weight, starving myself would cause my body to lower its metabolism.

It feels like when I'm eating more, I feel like I can't lose weight. It's hard to eat more after getting use of starvation mode.

I don't know what calories I'm consuming too as all of my food is cooked from scratch.

Thanks for the replies!
 
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