Started weight lifting with no change...now what???

free2live72003

I have lost 161 lbs over the last 18 months and have 15 more that I need to lose.

I plateaued in January and feel as if I have tried everything to get the scale and tape measure to more again with no luck!

I have increased cardio, added strength training 3 days/wk, increased calories, increased protein, decrease sodium, decreased carbs.

And NOTHING, ABSOLUTELY NOTHING has budged. I haven't lost or gained. I have flutuated between the same 2-3 lbs every day for the last 4 months.


S-o-o-o-o-o frustrating!

The only thing I haven't tried is intermittent fasting and I am considering that even though I know people will bash me for starving myself. Don't know what else to do.

GinaKB12

Did you increase your calories? You may not be eating enough calories...
http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

Glucocorticoid

Intermittent fasting has nothing to do with starving yourself. You still reach the same DAILY calories, just in a shorter time window.

When is the last time you ate at maintenance?

free2live72003

yes

free2live72003

seems i am eating at maintenance since nothing is changing

wellbert

define 'strength training.'

IE: What are you doing, how heavy, and how often do you increase weight?

2April

Take a week off and eat the same.

free2live72003

I am working with a personal trainer every M-W-F for 30-45 min each session. Been doing this for 5 weeks.

I am 52 years old, so no young chick.

We alternate days doing upper body and core one day, the lower body and core the next day.

My personal trainer started me out light with one set of each exercise at 8-10 reps to just see what I was capable of.

Now lifting 2 sets of 15 reps upping weights periodically to failure at 8-10 reps.

Progressing reasonably I think given my age and well worn joints.

Just can't believe that with this much effort I am not seeing some kind of results on scale or tape measure.

Everything i have read made me think that this was the one component that I really needed to add and that I would begin to see results fairly soon.

I don't get it??????

Glucocorticoid

Weight loss is not linear. You've already lost 160 lbs. It gets harder when you are leaner and you have to make less mistakes.
Read this: http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

Lula16

The last few pounds are the hardest to lose. Take a breather for a week or two. Do something you like. Take your mind completely off calories and exercise. It could be the stress of losing thats not letting you lose. good luck!

Rae6503

Weight loss is not linear. You've already lost 160 lbs. It gets harder when you are leaner and you have to make less mistakes.
Read this: http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

This. Take a diet break for a few weeks.

wellbert

When you say upper ody, do you mean: Bench and overhead press, rows? Or do you mean curling machines and machine press? It makes a difference.

LEgs... Squats and deadlifts, or leg extensions? Again, makes a difference.

foster59803

Also, I suggest taking measurements. Sometimes the scale does not move but you may have lost two inches on your hips or your thighs... sometimes you body loses inches in places you don't notice. Take pictures once a month or every 2 months and take your measurements. If you are doing it right... it will work... just have patience.

kristen6022

Have you shared your problem with your personal trainer? They will have better suggestions than any of us.

But congrats on the 160 lbs. You lost more than I weigh. That's huge! I'd take a few weeks off, eat at your maintenance, then decrease again. I really don't think upping cardio will help, make sure you have at least one rest day (which means no exercise), your muscles need a break.

FlyeredUp

OP at this point you should stop cutting and do a lean bulk and then cut again. But I also agree with foster that a tape measure is more important than the scale from here on out.

shaycat

How much did you up your calories. Maybe you are eating at maintenance for you. I was eating at MFP's recommended calories to lose .5lbs a week and I was eating back my exercise. I realized I was slowly slowly gaining. I now eat at MFP's recommended maintenance calories but do not eat back my exercise. I stopped looking at net and started eating just 1700 a day total. I still workout 5 days a week. That did the trick for me.

eknobbe

Bump, Interested in this as well!

free2live72003

I take measurements first of every month, no significant change in 4 months.

Weight lifting is mainly free weights-squats, bench presses, curls, etc. on two machines (lat pull and a rowing-type, not sure of name)

My personal trainer is a well respected strength trainer in our area and has in the past won world championships in deadlifts, bench etc. He seems really knowledgable, just feels we need to give it more time.

Just can't figure why it seems to work so well for some and my body just refuses to respond.

Yes, I am starting to whine!::sad:

free2live72003

meant to say---only two weight machines (lat pull and rowing type that works shoulder blade area

erickirb

I have lost 161 lbs over the last 18 months and have 15 more that I need to lose.

I plateaued in January and feel as if I have tried everything to get the scale and tape measure to more again with no luck!

I have increased cardio, added strength training 3 days/wk, increased calories, increased protein, decrease sodium, decreased carbs.

And NOTHING, ABSOLUTELY NOTHING has budged. I haven't lost or gained. I have flutuated between the same 2-3 lbs every day for the last 4 months.


S-o-o-o-o-o frustrating!

The only thing I haven't tried is intermittent fasting and I am considering that even though I know people will bash me for starving myself. Don't know what else to do.

If you added strength training I would have decreased cardio not increased, as the cals used in cardio are being taken away from repairing and rebuilding muscles.

vim_n_vigor

I have lost 161 lbs over the last 18 months and have 15 more that I need to lose.

I plateaued in January and feel as if I have tried everything to get the scale and tape measure to more again with no luck!

I have increased cardio, added strength training 3 days/wk, increased calories, increased protein, decrease sodium, decreased carbs.

And NOTHING, ABSOLUTELY NOTHING has budged. I haven't lost or gained. I have flutuated between the same 2-3 lbs every day for the last 4 months.


S-o-o-o-o-o frustrating!

The only thing I haven't tried is intermittent fasting and I am considering that even though I know people will bash me for starving myself. Don't know what else to do.

When I start lifting weights - I gain weight for a short period of time. I don't see any loss for 4-6 weeks. Have you ever lifted weights before? It is possible - very possible that you will all of a sudden start to see a change. I say keep going and stop changing things for a while.

taso42

Why are you so focused on weight loss or gain. You started lifting? How much did you lift? Next time, lift 5-10 lbs more. If you can do that, you are making positive progress.

Jersey_Devil

squats, deadlifts and compound exercises should help

yoovie

I have lost 161 lbs over the last 18 months and have 15 more that I need to lose.

I plateaued in January and feel as if I have tried everything to get the scale and tape measure to more again with no luck!

I have increased cardio, added strength training 3 days/wk, increased calories, increased protein, decrease sodium, decreased carbs.

And NOTHING, ABSOLUTELY NOTHING has budged. I haven't lost or gained. I have flutuated between the same 2-3 lbs every day for the last 4 months.


S-o-o-o-o-o frustrating!

The only thing I haven't tried is intermittent fasting and I am considering that even though I know people will bash me for starving myself. Don't know what else to do.

I was in the exact same situation. Except my plateau got up to almost 2 years. I dropped cardio. Started IF but not on a regular schedule. Started doing circuit training, deadlifting and heavy lifting in general and finally it started happening. Cardio was effig it all up for me.

auroranflash

CONGRATULATIONS on losing the 160, what a great inspiration you are!

Those last 10-15lbs are a b@#$% for everyone... just keep at it, tweak the calories up or down, after the change give yourself about six weeks and see if there's a difference. Lift heavier (gradually) and keep exercising and you'll see results, sometimes you have to toggle different aspects of your plan, test it, rinse, repeat...

free2live72003

What exactly is included in circuit training--I've heard the term but not sure I really know what that encompasses????

gsager

I have lost 161 lbs over the last 18 months and have 15 more that I need to lose.

I plateaued in January and feel as if I have tried everything to get the scale and tape measure to more again with no luck!

I have increased cardio, added strength training 3 days/wk, increased calories, increased protein, decrease sodium, decreased carbs.

And NOTHING, ABSOLUTELY NOTHING has budged. I haven't lost or gained. I have flutuated between the same 2-3 lbs every day for the last 4 months.


S-o-o-o-o-o frustrating!

The only thing I haven't tried is intermittent fasting and I am considering that even though I know people will bash me for starving myself. Don't know what else to do.

If you make your diet public we might have a better idea, I don't think you are doing what you think your doing of you wouldn't be plateauing.

KyleB65

I have not gone through all the replies.

Have you checked any body measurements?

It might be that the addition of strength training is slowly re-defining your body and that the addition of muscle is just in pace with the loss of any fat.

Also, it seems that the last few lbs are always the hardest to lose. I think that it has something to do with the % change in weight. Easier to lose small %. As we approach our "goal" weight our percentages change?

yoovie

What exactly is included in circuit training--I've heard the term but not sure I really know what that encompasses????

choose free weights or machines or your favorite combo.

Put enough weight that you can do about 4 sets of 8-10 with each set getting harder but the first two comfortable-ish. Dont wait long between sets and dont wait at all between machines/changing moves. It gets your heart rate up while allowing you to also get the benefits of strength training. I do this on my light days at the gym when Im not going to be doing any heavy lifting. Or I do it at home with body weight exercises, which you can also throw into the mix at the gym (which is extra awesome- especially if you are also throwing stuff in like 30-50 jumping jacks between a move here and there.)

I also do a kind of circuit with my heavy lifting, but I only pick 3-5 moves for the day, otherwise I will be wiped out in 30 minutes.

LuLuRunner1

My weight has increased a few pounds over the last several months since starting to do more weights and less cardio. When I measured the other day, my measurements were up from the last time I measured in October, but I FEEL smaller and my clothes fit looser than they did. I know that my body is recomposing (is that the right word?) itself. I can tell that my butt is a little tighter and perkier, but not where I measure. This allows my pants to all fit better than they did before. Yes, I still want to see the scales and the tape measure decrease in size, but as long as my clothes are fitting better, I'll keep at it knowing that eventually, they'll catch up.

free2live72003

Thanks everyone for all of your suggestions--I gotta get off the computer now.

But, i will press on and give some of your suggestions a try.

I appreciate your time and advice.