Exercising but seeing no differences?

amanda_louise27

I have been exercising about 5 times a week for 45 minutes (mostly strength, a little cardio), plus doing yoga here and there on my own at least 3 times a week, since June. I have also been eating pretty well, and have cut out cookies/cake/candy for about a month now (have started eating very small amounts in the past week, but way less than before). The thing is, I haven't lost any weight or seen any differences in my body. My main goal is to have a flat stomach (don't really care much about losing the weight), but that just isn't happening!
What can I do differently to see some changes in my body?

Unknown

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susanb573

While weight training is important, cardio is what will burn off the fat so you can see those muscles you are building. I would suggest cardio four times a week as well as weighing and measuring food.

jacksonpt

amanda_louise27 wrote: »

I have been exercising about 5 times a week for 45 minutes (mostly strength, a little cardio), plus doing yoga here and there on my own at least 3 times a week, since June. I have also been eating pretty well, and have cut out cookies/cake/candy for about a month now (have started eating very small amounts in the past week, but way less than before). The thing is, I haven't lost any weight or seen any differences in my body. My main goal is to have a flat stomach (don't really care much about losing the weight), but that just isn't happening!
What can I do differently to see some changes in my body?

Your exercise routine sounds pretty good.

Weight loss isn't about eating well, it's about eating less. Fat loss is about eating less and lifting more. Do you have a good handle on your calorie intake? When you say you do mostly strength, are your lifts increasing?

jillmarie125

are you weighing your food?

amanda_louise27

Thanks everyone for the input - I do not weigh my food, but I guess that would be a good next step.
As for the strength aspect, I am using dumbbells, which they have in 5lb, 8lb, 10lb, 12lb (and higher, but haven't touched those!), and I have been pushing myself on the exercises that I can, but most are difficult for me to increase the weight on at the moment. (The good thing is that the instructor for most of the classes I do knows what I can do and tells me when to push it and try heavier weights!)
I did also go for a run today (or tried to, most was actually walking), and I would like to do that more often, but of course I decided to start when it's getting cold out!

btc1987

I would suggest weighing food since you're not doing that at the moment.

If you're frustrated with the exercise you're doing, mix it up! It should be fun. The results will come.

acorsaut89

If you have a lot of weight to lose, which I'm not sure where your ultimate goals lie, then I would start with cardio, and here's why I say that: cardio will seriously help to burn fat more than strength training ever will. Strength training will grow your muscles, which ultimately means you will burn more calories at rest and be able to eat more food without worrying because your BMR/TDEE will grow. However, for those of us who have a lot of weight to lose (let's say 50+ lbs) then starting with cardio will allow your body to burn fat, become conditioned and when you've lost a good amount strength training will help you tone up your body.

I feel like you should be focusing on cardio more than strength training, but don't give up strength training all together - maybe do like 25/75 split. This is from my experience - I was 320lbs, now down to 250lbs.

Also, if your gym has spin classes - they're amazing (700 - 900 calories/hour burn, depending on your body), they're low impact and they are a lot of fun too

SueInAz

I disagree. Strength training and cardio should be done together; no emphasis on one or the other. Cardio will improve stamina and endurance and give you more calories to play with. Strength training will help to assure that you're losing fat and not muscle. Losing lean muscle mass is what makes it harder and harder to lose weight, and maintain a healthy weight, as we get older. It's what causes that drop in metabolism that seems to happen every 10 years or so. I started lifting this past Spring for the first time in years and while I now weigh in the mid-130s I'm wearing the same clothes I was wearing when I was in the mid-120s, before I started lifting. I'd rather be smaller and stronger than see a smaller number on the scale that only I can see.

OP, start accurately tracking everything you're eating. Weight loss is about 80% diet and 20% exercise so invest your time accordingly if you want results. You can't outrun or outlift overeating. Invest in a kitchen scale and weigh your food whenever possible to attempt accuracy. Overestimate calories eaten and underestimate calories burned. Use a measuring tape to measure your progress more than the scale.

yoovie

splashtree2

amanda_louise27 wrote: »

I have been exercising about 5 times a week for 45 minutes (mostly strength, a little cardio), plus doing yoga here and there on my own at least 3 times a week, since June. I have also been eating pretty well, and have cut out cookies/cake/candy for about a month now (have started eating very small amounts in the past week, but way less than before). The thing is, I haven't lost any weight or seen any differences in my body. My main goal is to have a flat stomach (don't really care much about losing the weight), but that just isn't happening!
What can I do differently to see some changes in my body?

Exercising with no diet is useless, if you want to add mass you can eat and just clean up the main like you did but cause you can't spot area you have to diet and I would reduce unfortunately carbs even is winter now but keep fats.
You have to do cardio sure... And no less than 40'for the first 3 months.

lili61

SueInAz wrote: »

I disagree. Strength training and cardio should be done together; no emphasis on one or the other. Cardio will improve stamina and endurance and give you more calories to play with. Strength training will help to assure that you're losing fat and not muscle. Losing lean muscle mass is what makes it harder and harder to lose weight, and maintain a healthy weight, as we get older. It's what causes that drop in metabolism that seems to happen every 10 years or so. I started lifting this past Spring for the first time in years and while I now weigh in the mid-130s I'm wearing the same clothes I was wearing when I was in the mid-120s, before I started lifting. I'd rather be smaller and stronger than see a smaller number on the scale that only I can see.

OP, start accurately tracking everything you're eating. Weight loss is about 80% diet and 20% exercise so invest your time accordingly if you want results. You can't outrun or outlift overeating. Invest in a kitchen scale and weigh your food whenever possible to attempt accuracy. Overestimate calories eaten and underestimate calories burned. Use a measuring tape to measure your progress more than the scale.

This.