Weight Loss Support - Lose more when Not working out?




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WannaB2cute
04-26-2013, 09:29 AM
I've been working out a week, resting a week in rotation. The week I workout I stall or even gain, the week I rest the lbs MELT off easy 2.5 lbs a week. I know it is caused because on my work out week I take in 2 liters a day and rest week is more like 16oz a day. I also know I need to workout to tone but its a mental struggle to not take that week off (or even longer) when I know that's when I lose.

Anyone else dealing with something like this?


luckymommy
04-26-2013, 09:42 AM
I can understand your frustration....however, as you know, it's just water weight and in the long run, building more muscle will reap some wonderful benefits....you'll be more toned and more muscle means an increased metabolism. Cardio is good for the heart, which is so much more important than the number on the scale. Maybe you could work out and weigh less often? Just an idea. You can definitely lose weight without exercise, but your body will be different at the end.

CaityCait88
04-26-2013, 09:48 AM
Normally we need time to let our bodies adjust to working out and by rotating a week on and a week off your body is not getting used to working out. I find that my body holds on to more water when I work out hard during the week regardless of how much water I'm drinking. I'm curious about your reasoning for working out every other week rather than just consistently working out.


WannaB2cute
04-26-2013, 09:49 AM
I'm an obsessive weigh-er. I weigh daily to keep myself in check. Loss on scale tells me "good job, keep at it". Gain tells me "you've worked hard for all that loss don't screw it up! Work harder". :)

WannaB2cute
04-26-2013, 09:53 AM
Normally we need time to let our bodies adjust to working out and by rotating a week on and a week off your body is not getting used to working out. I find that my body holds on to more water when I work out hard during the week regardless of how much water I'm drinking. I'm curious about your reasoning for working out every other week rather than just consistently working out.

On my workout week I do about 3 hrs a day. When I first started I just needed a break so I took a few days off an after a workout week in which i gained and I was excited to see a lost while I rested. So I figured a week of rest and losing and a week of working out and toning would be great.

stella1609
04-26-2013, 10:04 AM
Why are you working out three hours a day? That's really not necessary and might be the reason you are having issues! What kinds of exercise are you doing?

WannaB2cute
04-26-2013, 10:14 AM
Why are you working out three hours a day? That's really not necessary and might be the reason you are having issues! What kinds of exercise are you doing?

Biggest loser on kinect, elliptical, a toning exercise routine, lift weights. Burning about 600-900 cals a day (HRM)

stella1609
04-26-2013, 10:31 AM
I would scale it back. Resistance training in most cases should only be done every other day so your muscles can recover. You could do resistance/weight-bearing exercises for 30-60 min 3x a week and then 30-60 min of cardio 3x a week and you would be doing plenty. This would also be easier for you to maintain.

lilybug02
04-26-2013, 10:44 AM
At first I did start to slow down but I've been exercising 6 days a week about 45 mins a day and I'm losing consistently. The big thing is that I'm in smaller size clothing than when I was this weight when I got married.
Married 12 years ago size 10-12
Now size 8 and shrinking
Because of exercise I look better at 33 than I did at 21.

WannaB2cute
04-26-2013, 02:03 PM
It's hard mentally to not think rest = lose when that just happens to be the way it goes

amandie
04-26-2013, 02:26 PM
I would scale it back. Resistance training in most cases should only be done every other day so your muscles can recover. You could do resistance/weight-bearing exercises for 30-60 min 3x a week and then 30-60 min of cardio 3x a week and you would be doing plenty. This would also be easier for you to maintain.

I have to agree with this. You run the risk of injury by doing so much even if you rest the next week.

I totally understand the rest = not losing mentality and I still struggle with it too. You are doing great with your progress!

CaityCait88
04-26-2013, 02:33 PM
I can understand that it's difficult to get past the losing versus not losing when you work out but in the long run I think you're doing yourself a disservice. Stick more to rotating your workouts on a daily basis but consistently working out. Muscle burns more calories than fat and you want to keep your muscle mass while losing weight.

You're doing a great job and I think if you consistently work out 3x a week and rotate the actual activities you won't be burnt out and you'll see the losses after being consistent for a while.

You got this!

Lolo70
04-26-2013, 03:24 PM
It is just water retention due to muscle repair. Working out is healthy and tones you. You replace fat with muscle. You need to stop obsessing about the scale so much. That is not only unhealthy, you are setting yourself up for failure because you get frustrated for absolutely NO REASON.

sacha
04-26-2013, 03:34 PM
Once upon a time, I got down to 109lbs. Now, at 129lbs, and 10 years of weightlifting, I look soooo much better - fit, healthy, strong, "toned". And because of my training, I get to eat 2000 calories a day just to simply maintain it.

One of the hardest parts of this journey is getting to the point where the # on the scale becomes arbitrary and then you have to switch your focus.

3 hours a day? Wow! I do 5 hours a WEEK and I'm training for a powerlifting competition. Quality, not quantity!

elvislover324
04-26-2013, 04:24 PM
The more I work out and the stronger I get, the less I am losing (and it's not like I'm anywhere near thin, so it's frustrating to no end). My clothes are fitting so much better but I'm not getting the scale rewards. I know it's not all about the scale but it still matters to me.

shcirerf
04-26-2013, 11:54 PM
Workout a week, take a week off!

Not a good plan! Where in the world did you get that idea?

*deep breath*

Weight loss and maintaining is done in the kitchen!

Fitness is done working out!

Since this is mostly women.

I strength and power train 3 times a week. Lifting, strength! Box jumps, medicine ball toss for power/explosive training.

I add in dynamic stability! This is a lot of Swiss Ball stuff, along with things like t-push ups, plank pull downs, reverse lunge, weighted pull downs, walking lunges, with one bar bell, hold it over my head, with one arm and then switch to the other arm!

On non lifting/power days, I walk/jog,hit the super ditch, run up the hill, do 5 push ups, run down the hill, do 5 push ups, rinse and repeat. Or, just head out and do a walk/jog 5k.

I do not do all of this every day. My goal is to do some thing on purpose 5 days a week, and I do take 2 days off. The body needs exercise, but also needs a break!

Amarantha2
04-27-2013, 12:30 AM
Three hours a day is really a lot of time to exercise, maybe if you cut that you would be able to exercise every week.

But whatever works for you is what you should do.

I exercise daily & have for years but my intensity has gone down over the years. Still, if I don't get something in and the walking, I do start gaining inches & eventually lose strength & get depressed. But it doesn't affect my scale weight much.

freelancemomma
04-27-2013, 11:22 AM
The week I workout I stall or even gain, the week I rest the lbs MELT off easy 2.5 lbs a week.

Unless you eat more during the weeks you don't exercise, it's scientifically impossible that you'd lose more fat in those weeks. (You probably know this already.) In your shoes I'd chalk up the pattern you're seeing on the scale to "whatever" and carry on with the exercise. I also agree with those who've said that 3 hours per day is not very sustainable, even if you only do it every other week. 45 minutes per day, 4 times per week is all you need. It's easy to fit into most schedules and pretty painless.

JMHO Freelance

GordonGirl16
05-03-2013, 06:59 PM
I would suggest doing a little bit of exercise every day or every other day, rather than this week on, week off regimen. You could be losing weight the weeks you aren't exercising because you are losing the muscle mass you have built up during your week of exercise; remember, muscle weighs more than fat! ;) It's important to be consistent in your workout routine. I would change to around 45 minutes to 1 hour of exercise each day. Maybe you could alternate 1 day of cardio and 1 day of strength training to give your muscles a rest, and take 1 or 2 days off each week.

IanG
05-04-2013, 01:30 AM
Going to the gym made my weight a lot more volatile. I put on 2lbs in two days from water and then lost 3lbs in two days when the water came off.

I'm just gonna live with it because I like how I feel after a workout.