When am I going to see results on the scale or the tape measure?
Hello all!
Please, someone, give me hope! I started working out in August (starting weight 153). I worked out 4-6 a week during my lunch hour, doing cardio on the eliptical trainer. It took sometime to build up my stamina, but sure enough, I started doing the hill climb for 30 minutes and did some weights everyday for 15 minutes before going back to the office.
During the holidays, I slacked off..big time. I don't even think I went to the gym the entire month of December.
So Jan 1, I picked myself up, and started back at the gym. More determined then ever! I've only missed 3 days since Jan 1, and I'm doing 30 min. of cardio a day, with some weights for 15. Then on the weekends, I spend at least an hour on weights.
I can tell I'm stronger. I can feel muscles now! I'm also not winded when doing my cardio. I am, however, a little disapointed that the scale hasn't budged. Nor my waist (still 34"). I don't understand!
I workout really hard! I've been really good with my food, counting calories and all, taking in about 1200-1450 a day. So what gives? The only thing I'm not doing is drinking enough water. I don't like it and I don't have a natural thrist, so I really have to make myself do it, which I am sad to say, I rarely get in 4 glasses a day.
I started really being serious about exercising in October, I initally lost 10 lbs pretty quickly but then the scale didnt budge until just the other day I had lost another 5 lbs just like that! My clothes were fitting better, but still not falling off me or anything. I wonder if you have just hit the plateau that everyone talks about and maybe you need to mix up your routine? Your eating enough calories and it sounds like your doing all the right things, but maybe your body has gotten used to your workouts? Your bound to get past the plateau sooner or later, I hope it comes sooner for you
Good luck!!!
I also started working out in August 2005 and didn't begin to see results, albeit very slow results, until November. Things are moving along quicker now. My story is the third one on this thread: http://www.3fatchicks.com/forum/showthread.php?t=74960
You mention the amount of calories you are consuming, but what kind of foods are you eating? I had to really clean up my eating to lose pounds and inches. I eat almost no processed foods, though I do eat plenty of whole-grain carbs and healthy fats. Look at your diet; the answer might be there.
I agree with the suggestion about mixing up your workouts. But I think exercising seven days a week could be too much and suggest a planned rest day every week.
Stick with it! Even if you don't lose weight, exercise has so many positive benefits and your health will be so much better!!
Could it be that you're already at your ideal weight? Your body may be happy at 153. That would depend on your height... Sounds like you're working hard at the fitness, which is great!
wow sf40, i look at you and it's like looking at me trying to lose weight. i am starting this time off at 186 and starting in a 16. but i am no where near moving down to a 14, much less a 12. i can't imagine if i drop 11 pounds that i would be in a 12. you must have obviously toned up also. i go to the gym and do 15 minutes on the elliptical (i have to work back up to 30 minutes) and have started doing 15 minutes on weights (that works my muscles on the back of my arm, my biceps, my back and my shoulders), and i try to walk everyday for 30 minutes at work on my lunch break. i am hoping to start seeing results soon.
The questions about height and what you're eating are imporant, and definitely do change up your exercising.
First, you likely have lost some weight....muscle weighs more than fat (but is denser and therefore much more compact) and so I'd wager that while the number on the scale hasn't been dropping, your fat% *has* been dropping.
The other thing is, you actually might not be eating enough. You seem to be following the general rule of thumb of not dipping below 1200 calories, which is great, but I'm pretty sure that minimum number actually increases a little the more active you are...e.g. I find I lose weight more quickly and consistantly when I eat closer to 1600 calories than 1200. Who knew? And if your body thinks it's not getting enough calories, it works harder to conserve fat instead of burning it. So consider eating a few more calories for a few days and see what happens (and if that's not it, sometimes just eating more for a few days kick starts your metabolism which can plateau from eating the same thing/amounts every day). Good luck!
Also, personally, my weight number doesn't drop as quickly when I exercise/strength train vs. when I don't, but I am getting smaller...like right now at 220ish I'm a size 16 (a real size 16, not a squishing-into-stretchy-pants 16!) because a lot of my weight is muscle. So stick with it...some people see no change for a while either in lbs or inches and then suddenly a huge drop.
wow sf40, i look at you and it's like looking at me trying to lose weight. i am starting this time off at 186 and starting in a 16. but i am no where near moving down to a 14, much less a 12. i can't imagine if i drop 11 pounds that i would be in a 12. you must have obviously toned up also. i go to the gym and do 15 minutes on the elliptical (i have to work back up to 30 minutes) and have started doing 15 minutes on weights (that works my muscles on the back of my arm, my biceps, my back and my shoulders), and i try to walk everyday for 30 minutes at work on my lunch break. i am hoping to start seeing results soon.
I work out a lot. I am pretty firm, but have a very stubborn layer of fat over my muscles. I do weights three times a week, alternating upper and lower body, for about an hour each session. I do cardio four to five times a week. In January, my goal was to do 60 minutes each session. For February, I am trying 40-45 minute sessions but at a higher intensity hoping to burn more fat and I guess I'll see if it works. I just got into a 12 a week or so ago and it's still snug but I'm in it! I suspect I would be "lighter" if I didn't do so much weight work, but I would still be flabby ... yuck. I'm OK trading a higher scale weight for a firmer body. Keep on exercising and continue to challenge yourself and you will see results.
muscle weighs more than fat (but is denser and therefore much more compact)
A pound of muscle weighs exactly the same as a pound of fat! But you are right, muscle is denser than fat, so takes up less room. You can look - and be - smaller, but still weigh the same. Keep up the good work.
sf40: maybe you should consider getting a personal trainer for a month because they will tell you exactly what to do to get rid of that stubborn fat. my friend's sister is a personal trainer and she told me that in order to lose weight and not maintain, you need to work out 45 minutes or more 6 times a week. 30 minutes will keep your weight the same... thats what i was told if that helps
hmm...i wonder where berlin is.....thought she'd post her meal plans...so we can see why she ain't losing weight....
jen1121 is right......i need to workout atleast for 50 minutes 6x weekly to see weight loss...its only after the first 20 minutes into a workout that u start burning fat.....so just 30 min of exercise is not enough.
jen1121: Thank you! I have read something similar. I have also read that another big component of fat loss is eating clean. I'm having fun experimenting with different things to see what works for me. To be truthful, I don't really like cardio, would rather lift weights, so I'm trying to see how little cardio I can do and still lose fat/inches. I'm not in a big hurry so as long as I see some progress I'm happy.
Congrats on boosting your cardio strength! The BAD news, however, is that in order to continue losing body fat, you NEED to be winded during cardio! My advice is to crank up the intensity and get yourself winded during cardio again. I like to think of beads of sweat as "beads of melted fat."
You'll keep losing...just stick to what you're doing, be patient, and know that your body is operating on its own schedule.
Dang it, you mean when I can run 4 miles and not be winded Im really not getting that great of a workout because Im not breathing heavily? I sweat a lot, so I know Im getting some benefit, should I try to push myself harder, maybe run faster in short bursts? That usually kicks my butt
When am I going to see results on the scale or the tape measure?
A pound of muscle weighs exactly the same as a pound of fat! But you are right, muscle is denser than fat, so takes up less room. You can look - and be - smaller, but still weigh the same. 
