Weight Loss
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NEED HELP PLEASE! Weight not dropping.


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I am 2O years old, height 5'4, weight ~14Olb. Perfectly healthy with no chronic illness, disease or any other condition. 


I am aware that I am technically at 'healthy weight', but here's the deal. I need a sculpted body. I need to lose 25lb for a photo shoot as fast as possible. Now I don't want to harm my body in any way and want to go all natural.  I know it will take a while. The thing is, I have completely changed my life style after new years. On January 9th I decided to exercise more and eat healthy meals. I'm already an active person but I made myself even more active. I know I may be burning fat and gaining muscle but I do not see any significant changes in my body. I am known as a "health freak" and am the most 'fit' person in my fitness classes. 

  • I eat 4 times a day. I am a college student and can't afford to eat any more than that.
  • I keep my meals small and try to eat 2 fruits with every meal.
  • I stay away from anything sweet, don't drink soda, rarely drink alcohol, and stay away from anything oily or fried.
  • I have cut out all animal by products out of my daily intake and am on a vegan diet.
  • I take supplements for my vitamins and get enough of protein and the perfect amount of fat/day.
  • I work out 5-6x a week with one or two resting days. Sometimes even twice a day.
  • My workouts consist of 2O min cardio of vigorous running or other. I lift weights every other day and feel like I push myself hard to a point where my hands are shaking. If I decide to do another workout that day, I do a high intensity 12 min bodyrockers workout. 
  • I drink a lot of water. One glass when I wake up, one before I eat and one during my meals, as well as carrying a water bottle everywhere I go. I'm like a fish.
  • I keep my calorie intake at a low and rarely go over. Daily goal: 1,575 cal. I am usually under that amount. 
  • I drink lots of green tea.

 

Now, I have a medium size body. Muscular legs, toned arms and butt.  All I need to get rid off is the fat around my tummy and love handles. I have been doing what I stated above for months. Why am I not losing weight!? I'm not a quitter so I wont give up, but seriously… it is so frustrating because I push myself to another level and am not seeing results.

Please help.

Any suggestions? Thoughts? Comments?

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#1  
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Hmmm. Have you tried doing more core work? I highly recommend leg lifts, but crunches work too. I started P90x for just a few weeks and saw changes in my stomach.
#2  
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Try Callanetics. I have been using that for 2 years. Callanetics will make your body look smaller but stronger and leaner. I am 5'4" and weight 119 lbs. I am in sz 4.

"I keep my calorie intake at a low and rarely go over"

That's the main / only flaw I can see. You don't mention te calories you eat. Sounds counter intuitive but suggest you calculate you BMR. Make that your minimum and add on a part say 30% of the calories burnt exercising. Eating low level of calories while doing as much as you are is often counter productive for fat loss.

I have a six pack when I flex. It is just buried under that layer of fat! I do just as much core workouts as my other workouts. I try to keep everything balanced. 

My goal is to eat 1,575 cals a day and I eat under 1,575 cals and burn lots of calories. 

I have BMR of 1466.45.

 "Make that your minimum and add on a part say 30% of the calories burnt exercising."

This is a bit confusing. Can you elaborate? I dont even know anything about that..

 

When you exercise your body needs energy / calories. This it can get from body fat if you have but you also need some extra nutrients for maintainance. Specially when you are doing heavy duty exercise. So it is recomended that you increase your intake of say protiwn to help repair muscle.

Also when you exercise heavy n do not increase your intake your body does try to retain as much of body fat as it can. Ideally you should not target a weight loss of more than 1% of your body weight per week. In number to explain - If you weigh 150 lbs your max target should be 1.5 lbs loss a week. 1lbs fat = 3,500 calories so your deficit should not be more than 5,250 a week or 750 a day. At this level your weight loss should come from fat burn.

Can you be more specific about the weight training component of your workouts (details: duration, sets & reps, weight/s used, types of lifts) ? 

I have a feeling one aspect of your lack of progress could be changed there...

Also, you are only eating a hundred calories (give or take) over your BMR. Given the amount of exercise you mention doing, this could result in stagnant weight, as you might not be consuming enough calories to support your activity level. Your body needs calories to fuel muscle repair and growth. 

Finally, I know you are (now) seeking quick results but doing that when you are so close to your goal weight/ optimum weight, once you are within a healthy weight range, is counter productive. Your body has much less fat to lose at this stage and will be slower to release it when calorie intake is cut too low.

Instead of cutting your calorie intake to the minimum; Eat at least 1700- 1800 and aim to lose only around a half pound per week. You will do better to reduce your deficit to 300 per day or less with most of that deficit created by exercise.

What the heck’s going on?

If you weren’t dieting and weighed yourself every day, you’d still find that your weight wasn’t steady: it might fluctuate by as much as several pounds.

These fluctuations in body weight are commonly due to 3 factors:

  1. Water retention
  2. Glycogen stores
  3. The amount you’ve eaten

http://www.diet-blog.com/08/weight_fluctuatio ns_why_do_they_happen.php

 

I agree with others that you may be under-eating. It's not clear how many calories you are burning during exercise, but from your description it sounds like your workouts are intense and you can probably burn a lot. You don't want a huge deficit given your size and condition. You should shoot for about half a pound a week or less of fat loss. That means an average deficit of 250 calories. And what lifting program are you following?

 

 


Warm up: Sprinting 1O.5-11.5 mph for one minute. Jogging 6.5-7.5mph for two minutes. I do this about 3 times until I run one mile. 

Weight Lifting:
Day 1 

  • Rack Pulls 5x5
  • Bent rows 3x8
  • Flat bench 5x5
  • Incline bench 3x8
  • Calves 3x2O
  • Core circuit (sit up, v-sits, planks, side planks, etc.)

Day 2

  • Back Squat 5x5
  • Leg press 3x8
  • Hamstring curls 3x12
  • Standing curl 5x5
  • Hammer Curls 3x12

Day 3
Activity for pleasure or a rest day

Day 4

  • Wide pull-downs 5x5
  • Hammer Grip high rows 3x8
  • Lateral Raise circuit 2x8 warmup*
  • Shoulder Press 5x5
  • Lateral Raise 3x8
  • Calves 3x1O
  • Core Circuit

 

Day 5 

  • Roman Deadlift 5x5
  • Glute Bridge 3x8
  • Walking Lunges 3x2O
  • Skullcrushers 5x5
  • Cable pressdown 3x12

Day 6

Intense cardio. Running minimum 5 miles.

 

Bodyrockers 

Calisthenics- (e.g Pushups, Situps, Pullups, Jumping Jacks), Heavy, Vigorous Effort

5O second on with 1O second rest. Usually activities last 12 min.

  1. Squat Jumps
  2. Push Ups
  3. Burpees
  4. High Knees
  5. Switch Lunges
  6. Tuck Jumps
  7. Tricep Dips
  8. Straight Abs


This is just one example. What we do for high intensity workout changes every day.




Thank you so much for posting. I simply don't understand why I wasn't losing weight. Now I at least have an idea. Keep posting if you have anything else to say! 

Stop weighing yourself. Your goal seems to be weight but what you really want is a change in appearnce. So stop weighing yourself if you weigh the exact same and look great you would be happy and if you weight 25 lbs less and look skinny fat you would be sad.

Work on a metric that matters to your goal. Get a long mirror and a camera and take a picture of yourself weekly. Use that to measure your progress as looks and weight are not fair measures when close to your goal particulaly if working on changing body composition and decreasing fat while keeping muscle

 

Trust me I do that. I'm not worried about weight as much as my appearance.

I take pictures weekly and notice definition in all other parts of my body but my tummy is not going away.

That routine is not great, but it looks OK. Sprinting is not a good warm-up for lifting, you should get rid of that. Are you getting stronger? Are you incrementally increasing the amount you lift? Do you deload and take time off, or reset your starting weight? How much are you lifting in the major lifts like the squat or rack pull? Why are you doing accessory lifts like the Romanian deadlift or rack pulls, and not deadlifting?

 

 

What would you suggest I change? My warm up burns fat, that's why I like doing it. I can move it to be my post workout.

I am getting stronger. Like I said, I am the most fit person in my fitness classes. I find daily physical activity to be a piece of cake (walking up the stairs, carrying heavy books, doing repeated movement.)

I am increasing the amount I lift every other week, if I can. 
I haven't thought about resetting my starting weight. I should do that.  


Squats, I do more around 115lb or a little more, depending on the day.

Rack pulls, im not positive. I can't find my journal anywhere but I am sure it is a little over 2OOlb

I have been doing deadlifts. I just have gotten bored with my previous workout and decided to switch it up and do something different. 

To much sugar and simply carbs from the fruit. Try dropping them.

You want to get warmed up, but not take away from your workout. The warm-up should be easy. Sprints aren't really a warm-up anyway, you should actually warm-up before you sprint.

My main suggestion would be to drop the lifting routine you are currently doing and start doing Starting Strength or a similar beginner routine. I am guessing that you are spending a lot of time lifting, and you could probably get finished with that more quickly and spend the remaining time doing some conditioning. How much time do you typically spend at the gym lifting? And how much time per week do you spend doing cardio?

 

 

I agree with SOLID...LOL Original Post by solid555:

You want to get warmed up, but not take away from your workout. The warm-up should be easy. Sprints aren't really a warm-up anyway, you should actually warm-up before you sprint.

My main suggestion would be to drop the lifting routine you are currently doing and start doing Starting Strength or a similar beginner routine. I am guessing that you are spending a lot of time lifting, and you could probably get finished with that more quickly and spend the remaining time doing some conditioning. How much time do you typically spend at the gym lifting? And how much time per week do you spend doing cardio?

 

 

 

But Alina, if that's you in the profile pic, then weight doesn't seem to be an issue....

 

I spend about an hour lifting or 45 if im trying to finish quick. I do the job and go. 

I do more cardio than weight lifting thats for sure. I train muay thai kickboxing 1-2x a week which can last from one hour to almost 3.

I see my weight loss as  3O% cardio, 2O% weight lifting and 5O% diet.

Pretty much my life consists of studying and working on my body. If I want to take a break from studying, I run or do jumping jacks or something that involves getting my heart rate up. I just don't understand why the fat around my belly wont just go! I don't know what I'm doing wrong. 

OK, 45 minutes to 1 hour is fine. If you don't want to follow a lifting plan written by professionals, then you should at least give some thought to both periodization and scheduled deloads. You'd probably also be better off losing the calf (raises?), curls, lateral raises, skullcrushers, and cable pressdowns. And you could add some more frequency for some of the major lifts, for example you could squat 2 or 3 times per week.

I'm still not exactly sure how much cardio you are doing each week. But if you are doing 4 hours of lifting, and then doing 2-6 hours of Muay Thai, 5+ miles of running, and lots of other cardio, then you are seriously under-eating. You can't starve your body into a nice shape. If you want to lose fat, you need a very small deficit. With all that working out, it sounds like your deficit is pretty big. And that's not going to get you to your goal.

You might want to get your body fat professionally measured. I wonder if you really have that much fat on your waist. Women are supposed to have some fat on their stomachs. Magazines are photoshopped, and fitness models dehydrate themselves before a competition or photo shoot. So you might have some unrealistic expectations. Knowing your body fat would give you an objective measure of where you are at.

If your body fat is already pretty low, then you might want to take a look at some of Lyle MacDonald's books. In particular The Stubborn Fat Solution and The Ultimate Diet 2.0. Both of these books are geared toward body builders and fitness models that are trying to lose that last bit of body fat.

 

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