I need your input & suggestions please

I have been working out at the gym doing a form of circuit training since Jan. 30-08.  I wasen't aware that I was doing circuit training until I started reading about it on this web site.  I was also unaware that I should let my body rest at least every other day.  Well, since I didn't know better I have been hitting it hard everyday since the 30th.  I'm 62 yrs. old, new at exercise and calorie counting and find it really interesting.   Today a trainer at the gym asked me to weigh and  found I had gained a pound.  I have been watching my calorie count on this site and I have consistently been under the 2330 calories I'm allowed per day. 

My question is:  Since I've been working hard is it possible that I could have already gained a pound of muscle?  If that's not the case what do I need to do?

Solid input would be greatly appreciated. Thanks - John 

I definitely think you could have gained a pound of muscle in the last week and a half.  Especially if you have just been doing weights and no cardio.  Weight training is really important for overall weight loss, toning and bone health, but if you are looking to lose weight you should incorporate some cardio in your workout routine too.

 Good luck!  

I start my workout with the treadmill using a 22 minute routine I got off of this site.  At the end of that exercise I'm sweating pretty good.  Sorry I left out that piece of info.  Thanks very much for your input.

Building real muscle is neither quick nor easy. One must be eating at a SURPLUS >> over their daily maintenance, not restricting calories. Diet should include high-quality, high-quantity proteins. You must also "lift heavy", performing several sets of 10-15 reps, to fatigue. Be sure to target each major muscle group, ideally working every other day. Rest is very important; it's during this repair time that the muscle fibers gain strength & bulk.

John, it sounds like you're on your way to building a strong, healthy body. Keep it goin'!  Bests.

Trixiebunny,

Thanks for your reply.  I'm having fun doing this but my main goal is weight loss and good muscle tone.  With that in mind, what would an excise plan look like to accomplish that goal?

Trixiebunny,

Thanks for your reply.  I'm having fun doing this but my main goal is weight loss and good muscle tone.  With that in mind, what would an excise plan look like to accomplish that goal?

I am doing the same type of plan.  I lift on Monday/Wednesday/Friday and do some cardio on Tuesdays and Thursdays.  I am using the following exercise routine:

3 Days A Week Full Body Routine:
(Perform on 3 non-consecutive days such as Mon/Wed/Fri)

75 Degree Incline DB Bench Press

DB Bench Press

One Arm Rows

DB Pullovers

Bent Over Lateral Raises

DB Upright Rows

Dumbbell Curls

Overhead Triceps Extensions

Leg Extensions

DB Squats

DB Lunges (Press with heels)

Lying Leg Curls

Calf Raises

NOTE: DB = Dumbbell

How to Progress:
Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets.

Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 15-40 reps).  If you have any questions on doing the exercises, youtube has some pretty good videos of how to perform them.

It has been working pretty well for me.  Over the first couple of weeks I gained a couple of pounds (muscle weight) but have slowly started to lose a bit of weight and am down 4 pounds overall.  But the best part is that I feel like I am getting a lot stronger and a lot more muscle.  My wife can also tell a big difference!

Good luck with your workout program!