No fat loss even with strength training (new perspective)

mashael24

I am a 21 years old female, I have been squatting and deadlifting max of 80 lb for the past year.

I have the healthiest diet ever , my carbs consumption is very limited, and even if I want to get carbs I get them from "the good sources" . Protein intake is crucial, some veggies when possible. I never add salt to my food nor sugar (use stevia)

I cut down junk for almost 6 months ago ( cheating days per week are not counted).

I don't know what else to do actually ! to be honest, my cardio is not the best. I do kettelbel swings for most of the time and

elipitcal for max 30 min BECAUSE I have breathing problems and I feel like I am short on breath.

I love weights, they are my best friend. But it seems like I am not getting " toned"

Perhaps I am not seeing the whole picture in here ?

I am 5'1 and i weigh 115 lbs.

I dont wanna starve myself like my friends did and actually did lose weight!!

Siansonea

I don't see any mention here of a calorie defecit. You'll only lose weight if you create a calorie defecit. You can eat the healthiest foods in the world, in the most ideal proportions, with the best workout routine imaginable, but if you're burning the same number of calories you're ingesting, you're not going to lose weight. If you want to lose weight, you have to do the math. Everything else is secondary.

smiley245

Perhaps open up your diary so people can give you some advice on the nutrition front?
how many calories do you generally consume in a day?
do you eat back excercise calories?
how often are you doing your routines weights and cardio?

Your pretty small as it is, some say it takes longer the less you have to lose,

mashael24

I have 1200 calories limit, but lately iv been on a macro plan diet so my focus is the three components of the macros.

i do cardio twice a week and weights 4 times

roxylola

You are only small anyway. Have you noticed any difference with your measurements?

Are you just squatting and dead lifting? And I would expect to build up to being closer to bodyweight or more for deads at least for that sort of time lifting

SkinnyFatAlbert

Another skinny girl who wants to be skinnier. Yeesh.

Siansonea

I have 1200 calories limit, but lately iv been on a macro plan diet so my focus is the three components of the macros.

i do cardio twice a week and weights 4 times

It sounds like you're eating too many calories to lose weight. You have to be aware of the bottom line, and the bottom line is basic arithmetic. If calories ingested are less than calories expended consistently over an extended period, you'll lose weight. There's no bargaining with this math. All of the macronutrient proportions in the world aren't going to somehow circumvent this basic math. Track your calories in and your calories out — ACCURATELY — and stay in a calorie deficit, and you'll lose weight.

cdahl383

You need to have a calorie deficit to lose weight, regardless of your diet.

If you want to gain muscle, you need to lift heavy. Using 5 lb dumbbells won't do that for you. You want to lift heavy to put on muscle. You can put on muscle while in a deficit if you're relatively new to lifting as well, though generally to put on muscle you really need to be in a slight calorie surplus.

Mokey41

I actually read what you wrote. 115 lbs at 5'1" doesn't mean you need to lose weight. You're already thin. You're lifting 80 lbs but you're not eating. You can't build muscle when you eat at a deficit. I would bet you're eating way below your BMR because I'm almost the same size as you and at 56 my BMR is 1194.

Cutting calories isn't going to do anything except make you sick and hungry. You'll probably have to eat more, gain, build muscle then cut if you want to lose fat. Right now you're just spinning your wheels because you aren't feeding yourself enough to have any muscle gain. If you have a trainer they should know that or I'd be looking for a new trainer.

smaclean8

Lift heavier. It'll be easier to do this if you eat more carbs. You should be adding weight to the bar every workout or doing more reps with the same weight every workout. If your focus is your butt and thighs (guessing based on your saying that you squat and deadlift) then you should maybe add in dumbbell lunges, good mornings, glute bridges, and step-ups with dumbbells.

And track your calories, not just macros. I don't think you are eating too much at 1200. I think you may be eating too little. Even at 115 lbs, that is barely more than 10 calories/lb and you're working out. Try increasing to 1300 calories over the course of a week or two.

Try this for macros to meet a 1300 calories total:

120 g protein (480 cals)
120 g carbs (480 cals) majority eaten after lifting or in the evening
38 g of fat (340 cals)

I'd also cut down the cardio. That doesn't burn much in the way of calories anyways.
Switch to a total of 24 minutes of HIIT cardio a week broken down in 12 minute sessions.
You can do it with KB's or on cardio machines.
If you do it with the KB, you'll swing for 30 seconds, rest for 30 then repeat until you make 12 minutes. Use at least 20lbs.
On the elliptical or whatever machine you use "sprint" aka go really hard for 30 seconds at a 9/10 effort, then rest for 30 seconds, repeat until 12 minutes.

Give it a shot for 2 weeks and if you start losing weight or see a difference in your muscle definition in the mirror, then I'd recommend actually increasing calories to 1350.

You want your body to be metabolically efficient. A body that won't lose weight unless you cut it down to 1100 calories or lower is NOT healthy. You want your body to be able to metabolize as much food as possible while still losing weight.

My $.02...worth a try for two weeks since what you're doing is already not working.