Wanted to see if I am alone in my struggle. For a year, I have been working out a minimum of 5 days weekly (40 min of cardio followed by 30 min of weight/body weight exercises) and eating well throughout the week. I change my exercise plan to keep my body from entering a habitual routine. I try to limit sugars and consume at least 2 servings of fruits/veggies per meal, lean protein, whole grains. Unfortunately, I haven't lost anything and actually gained weight.
I understand that muscle weighs more than fat but my clothing isn't fitting any differently. Has anyone else experienced this and how did you resolve it?
More stats would be useful. Height, weight, calories, more specifics on the exercise routine.
Maybe try upping the intensity of your workouts. If you walk for your cardio, try jogging.
Up your weights. you should feel sore the day after working out
Are you using free weights for your strength training or just body weight? You probably need to use more challenging weights if you are not increasing as time goes on. Also I would cut out most of the grains and get most of your carbs from fruits and veggies, including sweet potatoes, squash, etc. How many grams of protein are you eating and are you getting enough healthy fats?
A proper strength training program will have you lifting 3 days a week (heavy weights) with a day of rest in between and usually your cardio is done on off-lifting days.
You haven't mentioned how much you're eating. Are you keeping track of your portions?
I don't do steady state cardio except the 1.5 mile walk for the doggie.
I haven't done cardio in over 2 years and have had the best weight and inches loss since1
I lift heavy weights ( New rules of lifting programs) and I do metabolic workouts.
I cleaned up my diet- no wheat bread ( highly processed) I read labels of everything and if it has a "sucrose, fructose" or sugar added I don't buy it or eat it.
I only do Ezekiel breads, steel cut oats, sweet potatoes, lean meats, fish, real butter, nuts, fresh fruit and veggies.
I think this article is a good one for why cardio sometimes isn't the best thing
If your profile picture is recent your profile group of wanting to lose 6-10 is an indictation you don't have much to lose. The changes for a person aren't going to be dramatic.
So true - I am only 7 lbs from my original goal weight and it's only 10 - 20 lbs that I can tell that I've lost some weight. Usually it's closer to 20 lbs to be noticable.
I am 5'6" 145 lbs. 38' Chest 29" Waist 38" Hips.
I run at 5.5-6.0 mph for 3.1 miles 5-6 times a week followed by 20-25 min of free weights, squats, ab workout, etc.
I typically maintain a diet of 1400-1500 cal a day. A typical day for me is:
Breakfast: Kashi Go Lean Cereal or Chobani Yogurt
Lunch: Salad. No dressing or Minestrone/Low Sodium Chicken Noodle Soup
PM Snack: Quaker Rice Snacks or Wheat Thins and Hummus
Dinner: Fish/Chicken Oven Roasted Veg and Whole Grain Rice/ Quinoa
Obviously, I have the occasional cheat day.
I like what some of you had said about upping my weight training. Maybe I will add some morning weight training to my exercise routine. I have also considered my sodium intake.
Some people have suggested my birth control pill contributing. I was 135lbs in March '09 and went to 141lbs by June '09. I also started a new pill in March '09. I have consider making a change to this.
Also, I have been told by avid runners that my body may be getting "used to" my cardio routine. Any science to this?
Thanks for all the help. Any suggestions are welcome!!
My first thought is you aren't eating enough. I am also seeing a lot of "packaged" foods.
Eat real foods. Kashi is about the worst ' supposed ' all natural except it uses GMO's which aren't natural.
Get some oatmeal, or better still Steel cut oats
aim for 1 gm protein for each pound you weigh
stay as far away from packaged food as possible. Go fresh fruit and veggies.
I only eat Ezekiel bread except for my 3 cheat meals a week.
I am 52 5'6" and weigh on average 155 lbs - my goal weight is 147 - however I am currently wearing a size smaller pant than I was 7 years ago @ 145.
I lift weights 3 times a week - I lift heavy.
Get the book(s) New Rules of Lifting for Women or Female body Breakthrough
I had the best success in fat loss when I follow the eating rules in FBB
Thank you so much! I will definitely try all of your suggestions. I appreciate the insight!!
Seconded - you need to eat more. You also don't eat much fat, which is necessary for a healthy body.
Also - you need fats in your salads to better absorb fat-soluble vitamins. I suggest a dressing or putting egg or something else that is fatty in your salad.
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