Fitness
Moderators: melkor


help! no results after 90 days


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I got a gym membership along with the rest of the world at the new year. I gave myself until memorial day to see any changes but I can't help but feel super discouraged that I have not lost 1 pound or an inch in the past 90 days. I am a stay at home mom, I'm 29 and had a baby 14 months ago. My prepregnancy weight was 120, im at 125 right now. I'm 5'4", I have been tracking my calories and I eat 1400 calories on days I don't work out, and 1500 calories when I do work out. I go to the gym 4 days a week, I'm on the stair climber sweating like a pig, burn 250 calories on that and usually weight lift for 45 minutes or so. I have seen gains in the amount of weight I can lift, my butt is slightly perkier, and I have reason to believe I might own triceps now. I generally have a 1500 calorie deficit for the week. Why is nothing happening?! I'm so frustrated, I just want to lose the last 5 pounds... I don't think that's asking for a miracle. What's up?!
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What kind of lifting are you doing?  My definition and your definition may be different.  Many beginner women see lifting as the pink barbells, that is not lifting.

Are you doing a full body workout- heavy weights of squats, deadlifts presses rows? 

What kind of foods are you eating in those calories? 

Are you sure you are eating enough?  what is your calorie burn if you don't workout at all - too lose a pound a week you need a 3500 cal deficit so maybe you are eating too much.-

Losing just the last 5 lbs is usually the hardest.  I would look hard at what you are eating are they empty calories or good healthy mix of fats, carbs and protein.

If the machine is telling you your burned 250 cal don't trust it.  Machines aren't accurate. 

 

#2  
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I'm working out all major muscle groups, I do walking lunges, squats, leg press, weighed calf raises, pull ups (assisted) push ups, the rowing machine, leg lifts, and do bakrim yoga twice a week.

I have always maintained a healthy diet of organic veggies, protein shakes, Greek yogurts, homegrown beef, chickens from the yard, maybe two boiled eggs a day, oatmeal, sweet potatoes, lots of steamed veggies and no carbs after 6pm. I do however drink 2 cans of diet Coke and nowhere near enough water.

The machine that does a body fat percentage at the gym said I burn 1350 calories resting and I add 2-300 calories to that just chasing my daughter around all day, so the three days I don't go to the gym I eat around 1400-1500 calories. I'm wondering if I'm underestimating the calories I burn and need to eat more?! Any yes the machine is what is telling me I've burned the 225 a day.

1350 is barely above your BMR (basal metabolic rate) or what your body requires to keep the basic functions going if you are in a coma/bedridden. I'm thinking that might be a little low especially as you are already middle to low end oof a healthy wieght range for your height.  Having a larger deficit when you don't have much to lose is actually disadvantageous. Calculating 8 hours of sleep and the rest of the day on your backside you burn around 1700 calories. Add in chasing kids and/or gym time and you burn even more. Heck if all you did an hour of light exercise and spent the rest of the day on your but you'd burn pretty close around 1900 calories. It can't hurt to up the calories a bit and see if that helps. http://www.health-calc.com/diet/energy-expend iture-advanced

I would try drinking more water and getting a food scale so you can more accurately assess how many calories you are eating each day.  Eating healthy is great but no deficit=no weight loss. Also, with weight lifting, sometimes less is more.  You can work out your whole body with fewer exercises and can try to add a little bit of weight each time, so that you a. can get more results with less time and b. can assess how well you are progressing more easily.  If you don't already, get a notebook and record your workouts, how many sets, reps, weight, etc.

4 exercises that will work your whole body: squats, bench press, deadlift, pull-ups, 

I find these 3 to be awesome as well: power cleans, overhead press, bent over rows

Checking out an established lifting program is a good idea.

Try eating 1500 on non-workout days and 1600-1700 on workout days.  That might help.  I agree that eating more will be better.  Your body is fighting to let that 5 pounds go.  I'm close to the same stats.  I'm 132, 5'4 and 26.  I used to be 120-122, by body is dying to hang onto these 10 extra disgusting pounds!

#6  
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That's exactly what I started thinking, that I'm burning way more than I think. I assumed I was burning around 1500 on non workout days and 18-1900 on workout days, but I also garden, chase chickens and cows, always carry my 20 pound daughter everywhere and take my dogs for a hike usually once a day (while carrying baby in a sling) so I guess I should up my intake... Can't hurt anything, didn't look like those 5 pounds were going anywhere anyway:) thanks for the tips friends!!

I'm betting you burn over 2000 on non-workout days just from the sound of your activities and even more on workout days!  I definitely think a bump in cals would be helpful :)

Yeah, I'd say you're probably more in the 1800-2000 ballpark in daily burn without extra exercise.  So on non-workout days, you can afford to consume about 1600-1800 cals without too much worry (and then boost that on workout days).

Besides, if you've hit a plateau (which it sounds like you have), then your body has stabilized into whatever routine you're doing (which, remember, includes your daily chores and activities in addition to your workouts).

Rather than focusing on whatever number the machines say (which are rarely accurate anyway), focus instead on your degree of fatigue (not sweat).  Use the cardio machines for a minimum of 20-30 minutes (and go longer if you can stand it).

For weights, focus instead on number of reps, sets, amount of weight, and especially important, proper form.  Don't worry about time.  Lifting for 45 minutes is meaningless if you're not challenging your body's capabilities.

And in fact, the more compound exercises you do, the less time you spend doing it but still get a comprehensive workout anyway -- once I stopped doing as many isolation moves, I get my weight-lifting done in about half the time.

Yet I'm still stumbling out of the gym with my arms and legs feeling like noodles and I spent maybe 20-30 minutes doing it :)

 

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