Exercise Advice...
muffinsandcakes
Posts: 333 Member
Hello all, I have been doing strength training by my body weight for about 9 weeks but without or with rare cardio session cause I don't have time, and the yard around my house isn't straight but circles the house. I am taking progress pics but not seeing much difference and this is really sad, though I am following strictly the food scale and not eating above my cals... so is the absence of cardio could be the reason I don't have that figure am dreaming of?
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Replies
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Nobody gets the figure of their dreams in 9 weeks. If they did, a lot more people would be happier with their looks. It takes more time and proper nutrition.7
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"not eating above your cals"...not sure what that means. Are you trying to gain muscle, or lose fat? Either way, I doubt cardio is the problem. 9 weeks isn't long.3
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Significant change takes time. Not knowing your goals it is sort of difficult to say how long.1
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What's this about your yard that encircles the house that restricts your cardio? Are you unable to leave your property?4
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rileysowner wrote: »Significant change takes time. Not knowing your goals it is sort of difficult to say how long.
I want to lose fat and lose about 5-6 KG0 -
CorneliusPhoton wrote: »What's this about your yard that encircles the house that restricts your cardio? Are you unable to leave your property?
it is really eerie outside, like there is no one in the street.0 -
CorneliusPhoton wrote: »What's this about your yard that encircles the house that restricts your cardio? Are you unable to leave your property?
when you do a corner, your speed decreases0 -
muffinsandcakes wrote: »Hello all, I have been doing strength training by my body weight for about 9 weeks but without or with rare cardio session cause I don't have time, and the yard around my house isn't straight but circles the house. I am taking progress pics but not seeing much difference and this is really sad, though I am following strictly the food scale and not eating above my cals... so is the absence of cardio could be the reason I don't have that figure am dreaming of?
No...time is the reason...you don't get a fitness body overnight...9 weeks is nothing. A fitness body is derived from months and years of living a fitness-centric lifestyle...not a handful of weeks.4 -
cwolfman13 wrote: »muffinsandcakes wrote: »Hello all, I have been doing strength training by my body weight for about 9 weeks but without or with rare cardio session cause I don't have time, and the yard around my house isn't straight but circles the house. I am taking progress pics but not seeing much difference and this is really sad, though I am following strictly the food scale and not eating above my cals... so is the absence of cardio could be the reason I don't have that figure am dreaming of?
No...time is the reason...you don't get a fitness body overnight...9 weeks is nothing. A fitness body is derived from months and years of living a fitness-centric lifestyle...not a handful of weeks.
Thank you, but am not doing any cardio
is this the reason? 0 -
My heartfelt thanks for all who have answered
not that am not waiting for more answers 
1 -
muffinsandcakes wrote: »cwolfman13 wrote: »muffinsandcakes wrote: »Hello all, I have been doing strength training by my body weight for about 9 weeks but without or with rare cardio session cause I don't have time, and the yard around my house isn't straight but circles the house. I am taking progress pics but not seeing much difference and this is really sad, though I am following strictly the food scale and not eating above my cals... so is the absence of cardio could be the reason I don't have that figure am dreaming of?
No...time is the reason...you don't get a fitness body overnight...9 weeks is nothing. A fitness body is derived from months and years of living a fitness-centric lifestyle...not a handful of weeks.
Thank you, but am not doing any cardio is this the reason?
No...
Staci here does very little cardio...
She lifts like a boss though...
Cardio is great for your cardiovascular health and overall fitness...but it does very little for body composition.2 -
cwolfman13 wrote: »muffinsandcakes wrote: »cwolfman13 wrote: »muffinsandcakes wrote: »Hello all, I have been doing strength training by my body weight for about 9 weeks but without or with rare cardio session cause I don't have time, and the yard around my house isn't straight but circles the house. I am taking progress pics but not seeing much difference and this is really sad, though I am following strictly the food scale and not eating above my cals... so is the absence of cardio could be the reason I don't have that figure am dreaming of?
No...time is the reason...you don't get a fitness body overnight...9 weeks is nothing. A fitness body is derived from months and years of living a fitness-centric lifestyle...not a handful of weeks.
Thank you, but am not doing any cardio is this the reason?
No...
Staci here does very little cardio...
She lifts like a boss though...
Cardio is great for your cardiovascular health and overall fitness...but it does very little for body composition.
Wow!!!! mashallah! this is great
what about thinning legs also am not seeing dif with my ones 1 -
cwolfman13 wrote: »muffinsandcakes wrote: »cwolfman13 wrote: »muffinsandcakes wrote: »Hello all, I have been doing strength training by my body weight for about 9 weeks but without or with rare cardio session cause I don't have time, and the yard around my house isn't straight but circles the house. I am taking progress pics but not seeing much difference and this is really sad, though I am following strictly the food scale and not eating above my cals... so is the absence of cardio could be the reason I don't have that figure am dreaming of?
No...time is the reason...you don't get a fitness body overnight...9 weeks is nothing. A fitness body is derived from months and years of living a fitness-centric lifestyle...not a handful of weeks.
Thank you, but am not doing any cardio is this the reason?
No...
Staci here does very little cardio...
She lifts like a boss though...
Cardio is great for your cardiovascular health and overall fitness...but it does very little for body composition.
how many months s this?0 -
muffinsandcakes wrote: »cwolfman13 wrote: »muffinsandcakes wrote: »cwolfman13 wrote: »muffinsandcakes wrote: »Hello all, I have been doing strength training by my body weight for about 9 weeks but without or with rare cardio session cause I don't have time, and the yard around my house isn't straight but circles the house. I am taking progress pics but not seeing much difference and this is really sad, though I am following strictly the food scale and not eating above my cals... so is the absence of cardio could be the reason I don't have that figure am dreaming of?
No...time is the reason...you don't get a fitness body overnight...9 weeks is nothing. A fitness body is derived from months and years of living a fitness-centric lifestyle...not a handful of weeks.
Thank you, but am not doing any cardio is this the reason?
No...
Staci here does very little cardio...
She lifts like a boss though...
Cardio is great for your cardiovascular health and overall fitness...but it does very little for body composition.
how many months s this?
Have a read...
https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
You don't necessarily have to lift either...I know a lot of people who've done well with body weight...but you should be following some kind of established program for best results...just willy nilly doing your own thing is likely to have you spinning your wheels.
If you want to do body weight I'd recommend looking into the book, "You are Your Own Gym"3 -
muffinsandcakes wrote: »rileysowner wrote: »Significant change takes time. Not knowing your goals it is sort of difficult to say how long.
I want to lose fat and lose about 5-6 KG
How much weight has the scale said you have lost? With 5-6Kg to lose you will likely not see huge changes visually in just 9 weeks assuming you have had significant weight loss. If you have not had significant weight loss, then the visual changes are even less likely to see. For that matter, your weight loss goal should probably only be half a pound a week (a quarter of a kilo). At most half a kilo. Neither will show huge changes short term. You should probably start thinking in terms of months.
What body weight program are you using?1 -
cwolfman13 wrote: »muffinsandcakes wrote: »cwolfman13 wrote: »muffinsandcakes wrote: »cwolfman13 wrote: »muffinsandcakes wrote: »Hello all, I have been doing strength training by my body weight for about 9 weeks but without or with rare cardio session cause I don't have time, and the yard around my house isn't straight but circles the house. I am taking progress pics but not seeing much difference and this is really sad, though I am following strictly the food scale and not eating above my cals... so is the absence of cardio could be the reason I don't have that figure am dreaming of?
No...time is the reason...you don't get a fitness body overnight...9 weeks is nothing. A fitness body is derived from months and years of living a fitness-centric lifestyle...not a handful of weeks.
Thank you, but am not doing any cardio is this the reason?
No...
Staci here does very little cardio...
She lifts like a boss though...
Cardio is great for your cardiovascular health and overall fitness...but it does very little for body composition.
how many months s this?
Have a read...
https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
You don't necessarily have to lift either...I know a lot of people who've done well with body weight...but you should be following some kind of established program for best results...just willy nilly doing your own thing is likely to have you spinning your wheels.
If you want to do body weight I'd recommend looking into the book, "You are Your Own Gym"
Ha am going to read the article, am following Kayla Itsines Bikini Body guide but seeing girls who are eating clean are having faster results..0 -
rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »Significant change takes time. Not knowing your goals it is sort of difficult to say how long.
I want to lose fat and lose about 5-6 KG
How much weight has the scale said you have lost? With 5-6Kg to lose you will likely not see huge changes visually in just 9 weeks assuming you have had significant weight loss. If you have not had significant weight loss, then the visual changes are even less likely to see. For that matter, your weight loss goal should probably only be half a pound a week (a quarter of a kilo). At most half a kilo. Neither will show huge changes short term. You should probably start thinking in terms of months.
What body weight program are you using?
my scale is not digital so it is hard for it to move much, hmmmm it is Kayla Itsines Bikini Body Guide0 -
muffinsandcakes wrote: »rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »Significant change takes time. Not knowing your goals it is sort of difficult to say how long.
I want to lose fat and lose about 5-6 KG
How much weight has the scale said you have lost? With 5-6Kg to lose you will likely not see huge changes visually in just 9 weeks assuming you have had significant weight loss. If you have not had significant weight loss, then the visual changes are even less likely to see. For that matter, your weight loss goal should probably only be half a pound a week (a quarter of a kilo). At most half a kilo. Neither will show huge changes short term. You should probably start thinking in terms of months.
What body weight program are you using?
my scale is not digital so it is hard for it to move much, hmmmm it is Kayla Itsines Bikini Body Guide
I am not familiar with that program at all. Could you give an example workout? I went to the web site and need to remind you that the testimonials are made up primarily of those who got the absolute best results, not the broad cross section.
Eating clean really has little to do with fat loss. It is far more important to have well tracked calories. Macro breakdowns (Carb, Protein, Fat) can help with sticking with that and help with muscle retention.2 -
rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »Significant change takes time. Not knowing your goals it is sort of difficult to say how long.
I want to lose fat and lose about 5-6 KG
How much weight has the scale said you have lost? With 5-6Kg to lose you will likely not see huge changes visually in just 9 weeks assuming you have had significant weight loss. If you have not had significant weight loss, then the visual changes are even less likely to see. For that matter, your weight loss goal should probably only be half a pound a week (a quarter of a kilo). At most half a kilo. Neither will show huge changes short term. You should probably start thinking in terms of months.
What body weight program are you using?
my scale is not digital so it is hard for it to move much, hmmmm it is Kayla Itsines Bikini Body Guide
I am not familiar with that program at all. Could you give an example workout? I went to the web site and need to remind you that the testimonials are made up primarily of those who got the absolute best results, not the broad cross section.
Eating clean really has little to do with fat loss. It is far more important to have well tracked calories. Macro breakdowns (Carb, Protein, Fat) can help with sticking with that and help with muscle retention.
here it is:
http://www.noholita.fr/wp-content/uploads/2014/10/KI-Bikini-Body-Training-Guide.pdf0 -
rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »Significant change takes time. Not knowing your goals it is sort of difficult to say how long.
I want to lose fat and lose about 5-6 KG
How much weight has the scale said you have lost? With 5-6Kg to lose you will likely not see huge changes visually in just 9 weeks assuming you have had significant weight loss. If you have not had significant weight loss, then the visual changes are even less likely to see. For that matter, your weight loss goal should probably only be half a pound a week (a quarter of a kilo). At most half a kilo. Neither will show huge changes short term. You should probably start thinking in terms of months.
What body weight program are you using?
my scale is not digital so it is hard for it to move much, hmmmm it is Kayla Itsines Bikini Body Guide
I am not familiar with that program at all. Could you give an example workout? I went to the web site and need to remind you that the testimonials are made up primarily of those who got the absolute best results, not the broad cross section.
Eating clean really has little to do with fat loss. It is far more important to have well tracked calories. Macro breakdowns (Carb, Protein, Fat) can help with sticking with that and help with muscle retention.
Aha then how to set macro please?0 -
muffinsandcakes wrote: »rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »Significant change takes time. Not knowing your goals it is sort of difficult to say how long.
I want to lose fat and lose about 5-6 KG
How much weight has the scale said you have lost? With 5-6Kg to lose you will likely not see huge changes visually in just 9 weeks assuming you have had significant weight loss. If you have not had significant weight loss, then the visual changes are even less likely to see. For that matter, your weight loss goal should probably only be half a pound a week (a quarter of a kilo). At most half a kilo. Neither will show huge changes short term. You should probably start thinking in terms of months.
What body weight program are you using?
my scale is not digital so it is hard for it to move much, hmmmm it is Kayla Itsines Bikini Body Guide
I am not familiar with that program at all. Could you give an example workout? I went to the web site and need to remind you that the testimonials are made up primarily of those who got the absolute best results, not the broad cross section.
Eating clean really has little to do with fat loss. It is far more important to have well tracked calories. Macro breakdowns (Carb, Protein, Fat) can help with sticking with that and help with muscle retention.
here it is:
http://www.noholita.fr/wp-content/uploads/2014/10/KI-Bikini-Body-Training-Guide.pdf
I had a quick look. I don't have time to examine it in detail, but it seems to catch everything except upper back which is fairly difficult to train with just body weight. I do notice it is does require some equipment such as a medicine ball, dumbbells, a step, and/or benches. That is not unusual, but do you have them?1 -
It's not that they are "eating clean" it's that they are significantly reducing their calorie intake.
Kayla's BBG is simply a HIIT routine using bodyweight movements. If you follow her nutrition guide it comes down to 1,300-1,500 calories a day. That combined with adding in 3 HIIT workouts and 2 LISS workouts each week for months on end will certainly allow girls to "cut" and get that "waifish" kind of look.
I just want to mention though, that almost every single BBG "transformation" i've seen has taken multiple rounds of the workout and 50+ weeks (usually over a full year).
here's a good example:
Nearly a YEAR
6 months and she really only needed to lose body fat
An entire year and she was already lowbody fat
2 -
rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »muffinsandcakes wrote: »rileysowner wrote: »Significant change takes time. Not knowing your goals it is sort of difficult to say how long.
I want to lose fat and lose about 5-6 KG
How much weight has the scale said you have lost? With 5-6Kg to lose you will likely not see huge changes visually in just 9 weeks assuming you have had significant weight loss. If you have not had significant weight loss, then the visual changes are even less likely to see. For that matter, your weight loss goal should probably only be half a pound a week (a quarter of a kilo). At most half a kilo. Neither will show huge changes short term. You should probably start thinking in terms of months.
What body weight program are you using?
my scale is not digital so it is hard for it to move much, hmmmm it is Kayla Itsines Bikini Body Guide
I am not familiar with that program at all. Could you give an example workout? I went to the web site and need to remind you that the testimonials are made up primarily of those who got the absolute best results, not the broad cross section.
Eating clean really has little to do with fat loss. It is far more important to have well tracked calories. Macro breakdowns (Carb, Protein, Fat) can help with sticking with that and help with muscle retention.
here it is:
http://www.noholita.fr/wp-content/uploads/2014/10/KI-Bikini-Body-Training-Guide.pdf
I had a quick look. I don't have time to examine it in detail, but it seems to catch everything except upper back which is fairly difficult to train with just body weight. I do notice it is does require some equipment such as a medicine ball, dumbbells, a step, and/or benches. That is not unusual, but do you have them?
No, actually I don't have any of them and don't have money for them too, but use low chair as a bench :-)1 -
rainbowbow wrote: »It's not that they are "eating clean" it's that they are significantly reducing their calorie intake.
Kayla's BBG is simply a HIIT routine using bodyweight movements. If you follow her nutrition guide it comes down to 1,300-1,500 calories a day. That combined with adding in 3 HIIT workouts and 2 LISS workouts each week for months on end will certainly allow girls to "cut" and get that "waifish" kind of look.
I just want to mention though, that almost every single BBG "transformation" i've seen has taken multiple rounds of the workout and 50+ weeks (usually over a full year).
here's a good example:
Nearly a YEAR
6 months and she really only needed to lose body fat
An entire year and she was already lowbody fat
I can't do it as HIIT cause I have breathing problems and headache will come fast, but I manage to do the whole 4 circuits in an hour) but can't achieve to do the cardio part never.... 0 -
You lose weight by eating at a deficit. Cardio will help you do that. If you want to maintain a weight loss, strength training is the way to go. And if you want to see body recomposition, expect it to take about a year.
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You lose weight by eating at a deficit. Cardio will help you do that. If you want to maintain a weight loss, strength training is the way to go. And if you want to see body recomposition, expect it to take about a year.
Yes, you are indeed right it might take a year but it is worth it isn't it ?? 1 -
Yes, I would say add the cardio and give it more time. Turn your exercise and eating into habits rather than looking for the short term success. Find exercises that you enjoy and try and very your workouts to mix them up a bit. Having fun along the way is the key to the goal.1
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Yes, I would say add the cardio and give it more time. Turn your exercise and eating into habits rather than looking for the short term success. Find exercises that you enjoy and try and very your workouts to mix them up a bit. Having fun along the way is the key to the goal.
thank you!!!! 0
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