I am back on track to losing weight. I am going to the gym and doing cardio 5 days a week and strength training 3 days a week. Just 16 reps each machine until next week when I will try to do the 16 reps twice. I know that I am beginning but I am seeing all these success stories, people running marathons, interval training, free weights vs. machines etc.. And I am wondering if I am doing things correctly. Am I going to see results? When do I bump things up a notch?

Am I wrong to be feeling this way? Should I not worry about what others are doing and just do what feels right? Do not get me wrong. I think I am one of the few that enjoys going to the gym. It is hard work but I absolutely enjoy going there. I look forward to it actually. But I do feel confused about all the information that is out there, some conflicting, and what do go with and what to disregard.

--Sara

Sara, how long have you been on this exercise routine? What types of food are you eating? How long have you been eating that way?

I don't understand really what your question is. Are you comparing your loss to others' (or accomplishments in exercise to others') and are unhappy with it? Everyone is different. Don't get discouraged if you don't progress as quickly as others. It will happen. Stick with it!

I can relate to getting caught in the trap of comparing myself to others. I've been at this for more than a year, and after a six month (!) plateau, my weight is only just now starting to move again. So I can tell you with authority that if you compare yourself to everyone else here, you will only be disappointed.

It is awesome to have the support of all these great people who know where you're coming from and what you're going through, and reading others' successes can be the motivation you need to keep going when things aren't so great, even if it's only because you think 'I want that to be me'. But please remember that everyone's body is different, that we all lose at different rates and we all have our own obstacles to overcome.

Your plan sounds solid and I bet if you stick with it you will start to see results very soon. Certainly post here, but don't compare yourself to anyone else. After all, you're not doing this for them, you're doing it for you.

I think I am just more confused. I see all these threads saying you shouldn't use the machines and you should use free weights. Well, I enjoy using the machines except for my arms because the machines are not set up for a person of my height of 4'11. I do use free weights for my arms. I see threads saying to not use abductor/adductor machines. I actually enjoy those too. For my cardio, I do a warm up of 10 minutes on the recumbant bike and then 30 minutes on the treadmill. It says that I do the forest walk at the highest speed of 2.7 mph with the highest incline of 2.0.

As for eating, I calorie count for 1500-1600 calories. My 3 year old was diagnosed with Type 1 diabetes in March. We keep our menu and snacks fitted for him. We all eat the same. I lost 25 lbs. and have kept those off since March. I am 193 lbs. and I would like to get down to 130. I just find all the different threads containing conflicting ideas a bit rough.

--Sara

Hey Sara,

The threads on the 3FC forums are people's opinions, by and large. We do have some posters who have more experience than others--but still, these threads and posts are generally no substitute for expert advice.

With regards to weights and machines, the important thing is that you get trained properly by a professional trainer in how to use these tools. If you go to a YMCA, you usually get three free orientation visits where you'll learn the right way to use machines, etc. In other centers there may be a small fee.

The reason it's important to get this training is that I've seen way too many people, mostly women, getting trained by others who don't really know how to use the machines and weights themselves. I've seen women whose boyfriends hand them two 20-pound handweights to start, and tell them to do biceps curls. It is dangerous to use weights that are too heavy, and also dangerous to use machines the wrong way.

Do what feels right for you; get professional advice in person. Don't let the opinions on websites confuse you.

Jay

Hi Sara,

I agree that you shouldn't get discouraged comparing yourself to others. And, there is more than one way to skin a cat. (Or, in this case, lose fat.)

This being said, some ways of skinning cats are safer and more efficient than others. Your comment about being too short for the machines, for example, is a good reason not to emphasize machines so much in your workouts. Sooner or later, that extra stress on your joints from lifting with a machine that isn't designed for someone your height is going to catch up to you.

Similarly, the advice not to use the ab/adductor machine is based on the knowledge that you get more bang for your exercise buck with compound movements. (These are the movements that exercise leg, glute, and stabilizer muscles in lower back and abs at once, rather than one teeny tiny muscle at a time.) Sure, the ab/ad machine might not do any harm and it's certainly better than nothing, but it also isn't the most efficient way to spend your weight lifting time. Considering how many people get discouraged if they don't see results, "little" things like exercise choice can mean the difference between success and quitting.

If you're confused, start by reading. But don't just read here. I know I sound like a broken record, but the best source of information on the web, bar none, for well-researched and sales-free advice on weight lifting and fitness that's geared toward "average" women is Krista Scott Dixon's site, www.stumptuous.com (click on Iron, and start with the "starting" and "training" pages). If you want a second opinion, take a look at some of the books she reviews and recommends. As with anything else, the more you know, the more confident you are, and so forth.

As for personal trainers or gym trainers, there are good ones and bad ones. I've seen a lot of trainers in gyms who don't know diddly squat about training, or who spout off on "expert" advice about what women can or can't do based on stereotypes. Unless you arm yourself with a good foundational knowledge, it can be hard to tell the difference between a good trainer and a bad one. You don't have to get a degree in exercise science: a couple of hours on Krista's site will likely be enough.

Something I read on a weightlifting newsgroup 10 years ago stuck with me: more is not better, better is better!

Kim