Not loosing weight

rtjenny

Hi,

Is it possible to get your opinion on the following - I am 37yrs old, height of 152cm and approx. weight of 46kg. I try to maintain a daily calorie intake of 1200 kcal and minimise my fat and sugar intake. I go to the gym approx. 5 days per week which consist of 50 mins cardio and 15 minutes strength exercises (strength exercises done on resistance machines). I do a core conditioning class (30 mins) once per week.

Based on my heart rate monitor, my max heart rate during my cardio sessions is 175 which I think is in the anerobic zone? During the strength sessions it is approx. 140.

Now my problem is - all that work and I haven't managed to loose any weight over the past 5 weeks. I was aiming to loose at least 1kg over 5 or 6 weeks - not sure why it is not happening. Any advice would be greatly appreciated.

Many Thanks

wilsoje74

Your diary is closed.

psuLemon

First, you need to eat more. Set your goal to 1/2 lb per week and eat 50% of your exercise calories. Second, losing 1kg will not do anything in terms of body changes. I can lose that much by just going low carb for a day. I would suggest though, not to limit fat. Dietary fat is really good for you. In fact, fat and protein will increase satiety. Dietary fat also improves nutrient absorption and will make your body healthier.

Second, I would suggest flipping your workout schedule. Do more weight training and less cardio. This way you can see some composition changes. Even with little weight to lose, you will see greater changes in your body.

BTW, what is your goal besides weight loss?

TavistockToad

you only want to lose 1kg, from your ticker, so you should have your calorie goal set to lose 0.5lbs per week. you only need a small deficit.

i would also suggest a couple of days full body strenght training, instead of just mainly cardio every time.

rtjenny

Silly me, but how do I allow you to view my diary?

elisa123gal

go to your "settings" and look down the list to "diary" and click.. "public"

jollyjoe321

46kgs is pretty light already

rtjenny

Thanks...done - food diary viewable now.

I was doing more strength training earlier this year - however I thought that for weight loss I needed to increase my cardio (which also helps with my severe asthma).

If I aim to do at least 60 mins per day - maybe alternate with 40 and 30 minute strength training during the week? Thank you for all the advice!

Mokey41

At 5' tall weighing 100 lbs you're going to struggle to lose weight. Why not focus on more strength training to reshape you body instead of just trying to get thinner.

Sidenote: A HRM is not accurate during strength training.

rtjenny

At 5' tall weighing 100 lbs you're going to struggle to lose weight. Why not focus on more strength training to reshape you body instead of just trying to get thinner.

Sidenote: A HRM is not accurate during strength training.

Gotcha! Thanks for the tip, I think that should be my aim now :-)

psuLemon

Thanks...done - food diary viewable now.

I was doing more strength training earlier this year - however I thought that for weight loss I needed to increase my cardio (which also helps with my severe asthma).

If I aim to do at least 60 mins per day - maybe alternate with 40 and 30 minute strength training during the week? Thank you for all the advice!

How about 4 days of just strength training and 2 days of cardio. Keep in mind you can do a day or two of endurance weight training or anaerobic weight training to get your heart rate up to help with a stronger heart. Compound lifts, especially lower body, will really elevate your heart rate. For me, I can get it into the 150-160 range.

I would probably suggest you slowly increase your calories to 1600 (will give you a small deficit) and put macro's to around 35% protein, 35% carbs, and 30% fats.

TavistockToad

Thanks...done - food diary viewable now.

I was doing more strength training earlier this year - however I thought that for weight loss I needed to increase my cardio (which also helps with my severe asthma).

If I aim to do at least 60 mins per day - maybe alternate with 40 and 30 minute strength training during the week? Thank you for all the advice!

How about 4 days of just strength training and 2 days of cardio. Keep in mind you can do a day or two of endurance weight training or anaerobic weight training to get your heart rate up to help with a stronger heart. Compound lifts, especially lower body, will really elevate your heart rate. For me, I can get it into the 150-160 range.

I would probably suggest you slowly increase your calories to 1600 (will give you a small deficit) and put macro's to around 35% protein, 35% carbs, and 30% fats.

this is excellent advice!

at 5ft and 100lbs you dont need to lose any weight.

rtjenny

Thank you so much for the help with this - my next step was planning on shelling out some cash to get advice from a trainer. I have to say - my asthma has been so much better since I started exercising 2 years ago (although had to stop for a while after surgery).

Again, thank you!!!

psuLemon

Thank you so much for the help with this - my next step was planning on shelling out some cash to get advice from a trainer. I have to say - my asthma has been so much better since I started exercising 2 years ago (although had to stop for a while after surgery).

Again, thank you!!!

Instead of shelling out more cash, there are plenty of good online free resources and programs to help you with form and designing a workout. You can look up strong lift 5x5, beginner lift 5x5, or you can use websites like www.bodyrock.tv, www.nerdfitness.com or even bodybuilding.com to find free and good workout routines.

rtjenny

thank you so much for the tips on the websites - I have to say, your information brings to light some new information and I really appreciate the guidance!