Can't help but to feel like I won't lose?

adelitas_star
adelitas_star Posts: 91
in Health and Weight Loss
I can't stop feeling like I won't lose unless I exercise 5 - 6 days a week. I currently follow the In Place Of A Road Map plan, eating a 20% cut off my TDEE, lifting for 30 - 40 minutes 3x a week, and only doing walking for cardio, about 30 - 40 minutes 2 - 3x a week.

I'm so used to feeling like I had to exercise 5 - 6 times a week for an hour or so, doing really intense exercise. This is kind of hard to get into without worrying I won't lose.

Anyone got any opinions? I mean, have you lost only exercising 3 days a week?

By the way, I only have about 20 pounds to lose, so I know I shouldn't exercise too much, or create too big a calorie deficit.

Replies

  • RepsnSets
    RepsnSets Posts: 805 Member
    With the amount of lifting you are doing and the time period I would be inclined to go by measurements and not scale weight. You tend to change your body shape in inches when lifting especially if its intense lifting
  • kimberliiw
    kimberliiw Posts: 242 Member
    I generally exercise 4 or 5 days a week, but between work and other projects didn't work out any the last two weeks and still lost a pound each week. The general consensus is that weight loss is 90% diet. Now I think that exercise is very important for overall health, but you can definitely lose without it.
  • adelitas_star
    adelitas_star Posts: 91
    I generally exercise 4 or 5 days a week, but between work and other projects didn't work out any the last two weeks and still lost a pound each week. The general consensus is that weight loss is 90% diet. Now I think that exercise is very important for overall health, but you can definitely lose without it.


    Thank you :)
  • krickeyuu
    krickeyuu Posts: 344 Member
    Cardio 30-40 minutes 5 days a week, mostly walking, dance or cardio-kickboxing. Weights (not heavy 3-5 lbs) 2 or 3 days a week for about 20 minutes. 20 lbs down since January. I eat 1500 calories (most days), I have cheat days, I drink wine and I went from 153 to 133 in 9 months (about 1/2 lb per week which is my goal). 5'4" 52 years old.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    There is a woman at my gym who I've noticed does 3 hours of intense cardio every day while wearing a HRM - 2 hours in the morning and another in the afternoon. After asking how many calories she is expending, I told her how much [theoretically] she should be losing and if she were indeed witnessing such progress. She looked depressed when stating she wasn't losing nearly that amount. I kindly asked, if she isn't coming close to such a weekly weight loss, then why continue to beat herself up and inflict so much stress on her body. Overtraining isn't the solution and most of the deficit should come from a reduction in calories - additional exercise, or any exercise at all, should be mainly done for the health benefits and minimize lean body mass loss.

Categories