Am I doing something wrong???

Hi everyone - I needed to ask for your help.  I started truly watching my exercise and food last Sunday (1 week).  I have been to the gym 5 times this week with 35-40 minute treadmill/elliptical and then 15-20 minutes of weights (only on my arms).  I haven't even lost one pound in one week - what am I doing wrong?!

I have posted a similar question in my group but... I can't find it now.  Thanks for all your help but I am so frustrated at this point.

The usual reason for not losing weight is that you're eating more than you think.... Make sure that you're accurately logging your food/drink intake e.g. weighing portions and not accidentally leaving anything out.   Another can be that you're not exercising as much as you think.... if you're logging your exercise calories separately be aware that gym machines tend to overestimate.  Another reason can be fluid retention... quite common the week you get your period... and also caused by eating too many salty/sugary foods.   And another reason can be that you're in the healthy weight-zone already (BMI 20 - 25)... this makes weight-loss quite a slow process.

If you can eliminate all of the above then don't panic.    Just keep on with what you're doing, making better food choices, watching the calories and doing regular exercise.... sometimes things just take time to work through.  Good luck

Depending on what you have been eating and drinking yesterday and today you can vary 1-2pounds in weight. Just keep doing this for a few weeks and you will see the results

Not seeing a change in one week is not uncomman. Keep doing what you are doing and be as accurate as you can be with your food and exercise logging and just give it some time.

You cannot be impatient when it comes to losing weight because it is such a gradual process that sometimes you hardly even notice it! One step at a time... What sorts of foods have you been consuming? Perhaps you are over eating or maybe even under eating?

I give you props for going to the gym & weight lifting!! Keep it up despite what the scale reads because no matter what you are doing your body so much good! You should go about this weight loss with the attitude that you are trying to get healthier, not trying to get skinner! Thinking about all the health benefits you are giving your body will help motivate you to keep on going!

Just think... 10 minutes into walking/running on the treadmill = breast cancer risk goes down by roughly 10 to 12 %!! WOO WOO!!! And when you eat broccoli or cabbage you breast cancer risk goes down a lot too!!

When I eat healthy foods I secretly say to myself: TAKE THAT CANCER! ha ha!

First thing you need to understand is that when it comes to weight loss, your diet is 90% of it.  The gym is only about 10% of weight loss.  Contrary to popular belief you really dont burn many calories during cardio and most people don't actually work at the correct intensity to do any major good anyways. 

As for weights, you really need to concentrate on the major muscle groups, chest, back and legs.   do 3 sets of 12-15 reps at a weight heavy enough make you struggle on the 12-15th rep.  don't worry about getting "bulky".  Only a small percentage of moman actually have the genetics put put on a lot of muscle and you would know by now if you were one of them.  Typically a female will only put on about a pound of muscle a month untill your genetic potential stops you and thats with a perfect diet and perfect training.

 Forget arms, you are probably doin them in hopes of "toning" them but thats impossible.  That is called spot reduction and is a common misconception when  it comes to exercise.  The body doesn't burn fat in the specific area its worked. 

AS far as cardio goes take 220 minus your age then multiply that by 0.6 and that will give you a rough estimate as to where your heart rate should be when youre running or whatever.  it s recommended that you stay at that target heart rate for at least 20 mins 3 days per week.

Which leads me to diet.  figure out your BMR then cut around 250 cals from that number.  if you need help with that or figuring anything out please do not hesitate to ask me.  my email is pdubb13@hotmail.com

my name is kevin and im a ACSM-CPT (certified personal trainer) and attending ASU for kinesiology with a minor in nutrition.

Original Post by pdubb13:

Which leads me to diet.  figure out your BMR then cut around 250 cals from that number.  

I was advised by my Doc & a dietitian not to go under my BMR- ever?! Why do you advise this (just wondering?) 

Original Post by pdubb13:

As for weights, you really need to concentrate on the major muscle groups, chest, back and legs.   do 3 sets of 12-15 reps at a weight heavy enough make you struggle on the 12-15th rep.  don't worry about getting "bulky".  Only a small percentage of moman actually have the genetics put put on a lot of muscle and you would know by now if you were one of them.  Typically a female will only put on about a pound of muscle a month untill your genetic potential stops you and thats with a perfect diet and perfect training.

 

to put muscle on a woman's body is good, but wouldn't she need to eat more.  she can't diet and expect to gain muscle mass, right?  which leads me to ask, when women are trying to lose weight while creating a deficit through their diet and are lifting weights, will this just tone?  does it help our metabolism still if no muscle is gained?

You guys are awesome, I was a bit confused by pdubb13 but maybe it was just me.  Something I forgot to mention... My doctor had put me on phentramine (spelling?) in October to help but it did absolutely nothing for me.  I saw her today and we both agreed to get off the med's, continue doing the exercise and now I will visit a nutritionist in January.  Hopefully the nutritionist can teach me the goods and bads of food.

I will be honest with ya'll, I am so confused with all the data out there on what to eat and what not to eat.  Everyone has a different say on what is best. I appreciate all of your help and motivation.  Thank you!!