What am I doing wrong? Heavy lifting not working. Ugghh
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Hi, I'm lifting heavy and losing fat. I've lost a little over 60 lbs. since July 2012. I don't consider that to be slow, and I have a metabolic issue that makes it a bit more difficult for me to lose.
I know it can be frustrating to go through these periods where the scale isn't moving and it doesn't seem like measurements are changing, but if you can stick with your lifting and eating properly, things WILL change. No two ways about it.
If the scale makes you want to give up, or is just generally driving you crazy, put it away for however long you need to. Just lift and eat and feel good about yourself.
You do need to weigh/measure all your food so you can accurately log calories. Sounds like you've got that, though. Hopefully you're eating enough.
Do you continually increase the weights you're lifting? I aim to increase every week, but I can't always do that. I go up little by little, when I can. If I can't get a full set (for me that's 5 reps) I do what I can in that set, and then maybe go for another set or two of those. A big part of lifting is psychological, and I feel like this helps me get beyond any sort of mental blocks I've constructed for myself. Sometimes we make those obstacles without even really thinking much about it. We just have it in our minds that a certain number is too heavy, beyond us, or whatever. Gotta keep pushing forward all the time if you want to increase your strength and challenge your body.
I lift 3 times per week, and l am not a fan of cardio at all! Bores me to death. I walk at least 4 miles daily (7 days per week), and on the days in between lifting (2 or 3 days per week), I do a bit of kettlebell work. The way I do it is more like interval training. I switch out a kettlebell session for a hill sprinting session every now and then, to change things up a bit. Walking remains constant, even on my rest day.0 -
I measure things like peanut butter using using measuring spoons so I'm good there. As far as meats, I use the size of the palm equals 4oz method and since I guestimate I add an ounce or two to my diary. As far as calorie burn, I do have a HRM but I don't log exercise anymore since I don't eat back exercise calories. I calculated my TDEE using a lightly active setting and set my diary to 20% less than my TDEE.
So for me, 3x heavy lifting per week plus the cardio warm-up puts me at lightly active (I use a Fitbit to track my daily activity outside of the gym) and I'm completely sedentary when I'm not in the gym. So if you're running as well, I'd say you're more likely to be moderately active.0 -
and what if after 3 months u find out it didnt work? 3 months wasted! if u r in a proper calorie deficit, the weight should start coming off 1-2 weeks.Losing weight correctly:
Step 1: Throw away your scale
Step 2: Buy a mirror
Step 3: Pick a regimen, stick through it for a 3 month period, and decide if it's working or not.
The reason I say keep on a regimen for 3 months for someone going through experiences like OP is because there are other factors that might affect her "weight loss." Of course lifting isn't going to yield immediate weight loss results. But in the long haul, if she continues lifting (yes, even with regular maintenance diet), it could be what kicks her weight loss into overdrive in the long run after 3 months of her body adapting to lifting weights.
When looking at goals with a regimen you have to understand that your body may go through miscellaneous changes as well that might affect your path to your ultimate goal. This is why I don't like to judge only the immediate change I do or don't see with a regimen. To add, if I feel that a current regimen is inadequate for whatever it is I am striving for, I avoid criticizing its effectiveness if I haven't given it a long period of sustained time to properly help me towards my goal.0 -
I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?
That's a long time to start seeing results. Guess I'll have to work on my patience. I do have a food scale but I don't use it.
Yes this...I only saw a 4 lbs loss the first month....and I nearly gave up. I kept at it and lost 40 lbs eventually but I had to mix some things up. If you can get a trainer I would, but here are a few things I have learned.
1. Get your thyroid checked. Make sure it is a full panel thyroid test (not just TSH, but also free t3 and free t4). Have a doctor qualified in hormonal balancing read it and make suggestions. This helped me a lot. I am taking a compound of armor thyroid and syn-thyroid and my levels are finally in a really good range and the weight is finally coming off. 1 in 4 women have hormonal issues that mess with weight loss
2. Increase your cardio to 3x a week and increase it to 90 minutes each time. Do a cross training mix of things (like spinning, swimming, zumba), and add high intensity intervals to one of those things for 30 minutes. It's a fat killer. I know 90 minutes sounds like a lot but everything I have read says 30-60 minutes is just not enough cardio when you are over 50 lbs over weight. It will be when you are in better shape, but right now you need to move more for longer periods of time. Sucks I know, but it really burns the calories when you are in a constant state of motion, especially if you cross train and never let your body get into a steady state.
2. Lifting Heavy is awesome. Not sure I can add anything to that except to keep it up and to keep adding more weight. Talk to a trainer...something might be amiss...be certain technique is good. Also change things up constantly. My trainer says minimum every three weeks change something. I use an inverted pyramid lifting scheme. 8/10/12 heavy/medium heavy/light heavy/.
3. Food scale? I just don't see the need. Also it look kinda weird when you go out. Learn to eye ball things. Your palm is about 3 oz of meat. A cup of grain/potatoes is about a fist size. But be honest are you counting everything. I get really upset when people ask me this, but I often forget the tablespoon of mayo or the 1/2 avocado I added as garnish. These 100 calorie fat items (those not bad for you) add calories. Be sure everything is accounted for.
4. How much carbs/sugar is in your diet? Are you controlling your blood sugar by balancing it with protein and fat? Are you eating good fat?
5. Are you eating any trans fats? Lots of gluten or wheat? Anything you might be intolerant to? This can stall weight loss.
6. I drink a pre-work drink. It helps a lot. It is a combination of vitamin b's/ some green tea/ electrolytes/fat burner and few other things. To this I also take BCAA's. After my workout I drink protein. This has really helped retain lean tissue and decrease fat deposits.
7. I love 16/8 intermittent fasting...google it and see if it might help you...it really has me. Some people like 5:2 but it doesn't work for me.
Good Luck0 -
It's taking me a good 2-3 months to see a difference...but the difference in my strength didn't seem to take long at all.0
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This definitely this. I lifted for a year and just plateaued. Then I got a food scale and am actually now eating at a deficit when previously I only thought I was. I've lost 13 lb since I started weighing my food. And I continue to lift. My waist now looks smaller than I think it ever has. Give it time, and make sure you are being as accurate as possible with your logging.I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?0 -
I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?
That's a long time to start seeing results. Guess I'll have to work on my patience. I do have a food scale but I don't use it.
Whoow hold the bus! hang on 'stop and think about that statement, HOW MANY YEARS DID IT TAKE YOU TO PUT ON THE WEIGHT?..... it takes that and at least half as much again to get rid of it, there are no quick fixes, its a long term lifestyle change you should focus on, this should be about more than wanting to look good on the beach, it should be more about not wanting to end up having a heart attack or being diabetic or worse, be patient young padowan the force is strong in you, but train hard you must! lol
All the best on your journey, be strong, be consistent for it's a long road, YOU CAN DO IT! 0 -
Patience young Jedi.0
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I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?
That's a long time to start seeing results. Guess I'll have to work on my patience. I do have a food scale but I don't use it.
Use the food scale. Weigh everything. How are you deciding what is 5oz of chicken?
How are you measuring peanut butter?
How are you deciding your activity level? How do you determine calories burned in exercise?
^ This.
Also, 3-4 months is pretty standard before you are going to notice real changes to your body. You will notice some very small ones 1-2 months in but unless you stick at it, you wont see any real results until then.0 -
Your sets are extremely low. It's okay to do 3 sets at 8 reps for "working" sets, but you probably need to pyramid the weight down. It's possible that you're burning fat and building muscle. MFP sort of sets protein levels to non-lifting diets. I switched my ratio to 40% of my diet to be protein... you can mess with yours numbers that give the best results. A lot of people assume they're executing the exercise correctly. Have you learned proper form? If you haven't you could be making the mistake of using too much of your forearms and shoulders to bear the weight, which could cause lack of proper muscle stimulation.
So should I aim for five sets instead of three? I've been watching youtube videos to make sure I'm getting the right form. Hopefully I am. As for macros, I have my diary set at 40c/30p/30f
i don't think pyramiding or not pyramiding makes any difference. I never pyramid weights, I do them straight at the same value for each set and I've lost weight that way. It just takes time and effort, that's all that matters.
Pyramid if you want, if you like it, but doing it or not doing it makes no difference to the weight loss unless it makes you more comfortable and likely to go to the gym.
I do think you could try doing 4 sets instead of 3. If you lift heavy the 4th set is where you will be most exhausted and most wearing down the muscle. Maybe not for every exercise but when I do full body or compounds I usually do 4 sets of it (squats, deadlifts, press, etc).
Thanks for the input. I actually am going to try pyramiding. My husband suggested that as well.0 -
Thanks for all the advice everyone. I've been overweight just about all of my life so I'm learning from scratch to live a healthy lifestyle. I often quit when one thing doesn't work but I'm Willing to be patient and stick it out. I'm not looking for a quick fix but I have been plateaued now for months so that's the reason for the complaining. My diary is open for those that want to see what my eating habits are like. I usually overestimate my calorie count in case of miscalculations but I can see the point in using a food scale. And I do count condiments such as mayo. I also cut back on added sugar although some of my food still contain a but if sugar. Most of the sugar comes from fruit which I eat alot of. I haven't eaten any sweet snacks such as cookies or granola bars since I started lifting so I'm good there. Feel free to critique my diary. I'm willing to take on any advice there. I also plan to get outdoors next week for a little more cardio. Gonna start jogging at least 1 day a week. That's the most I can do outdoors based on me and my husband's schedule, seeing as though I have three toddlers, a full time job and go to school part time. I'm trying y'all. Thanks for the help. I know I can do this.0
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It sounds like you are doing a lot right with the lifting, cardio, protein and using a scale to weigh food. The only thing that I would suggest is the idea of eating every two and a half to three hours of smaller meals that include protein. This keeps your metabolism running and your body doesn't go into starvation mode which actually sabotages your efforts to loose weight because the body wants to hold the calories. Also drink lots and lots of water. This helps as well. Good luck and keep up your efforts. You have taken the first steps to being a stronger, healthier you!0
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Consistency over the long haul is the key to success.
Trust your program will get you there. Worrying will only lead to problems. Makes small adjustments instead of massive overhauls.
Its only been a month. In a couple years you'll be where you want to be. Things don't happen overnight.
This
Please do not give up.
You did not gain all the extra weight in just 2 months. Human body does not not like change.
It took me 15 months to lose 23 pounds. The first 12 weeks scale did not move at all.
Please be patience. Slow and steady makes the award.
Good luck in your journey0 -
ur cal deficit was extremely smallConsistency over the long haul is the key to success.
Trust your program will get you there. Worrying will only lead to problems. Makes small adjustments instead of massive overhauls.
Its only been a month. In a couple years you'll be where you want to be. Things don't happen overnight.
This
Please do not give up.
You did not gain all the extra weight in just 2 months. Human body does not not like change.
It took me 15 months to lose 23 pounds. The first 12 weeks scale did not move at all.
Please be patience. Slow and steady makes the award.
Good luck in your journey0 -
Not enough protein in your diet, too many carbs.0
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Read this immediately and join the group eat train progress and read the rest of sara's information.
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
I agree with this advice! After reading this, I started weighing everything. I was shocked at how inaccurate measuring is. I figure most days I was consuming about 300 calories more than I thought.0 -
Bump to read later. So frustrated, as well.0
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ur cal deficit was extremely smallConsistency over the long haul is the key to success.
Trust your program will get you there. Worrying will only lead to problems. Makes small adjustments instead of massive overhauls.
Its only been a month. In a couple years you'll be where you want to be. Things don't happen overnight.
This
Please do not give up.
You did not gain all the extra weight in just 2 months. Human body does not not like change.
It took me 15 months to lose 23 pounds. The first 12 weeks scale did not move at all.
Please be patience. Slow and steady makes the award.
Good luck in your journey
What calorie deficit is small? I'm not eating at 1200 calories. It has never worked for me. My diary is set at 20% less than my tdee with a lightly active setting.0 -
Not enough protein in your diet, too many carbs.
What do you do as far as carbs? Mine is set at 40%. I find it rather hard to get to the 30% of protein although I try to get as close as possible. I also eat a lot of starchy fruit and veggies so I don't really count those as far as carbs. What do you think?0 -
Ummm I take in as much carbs as you per day and have lost 15lbs (and 10+% in body fat).. your problem is not enough protein and not enough exercise. You need a good balance of weight lifting and cardio for fat loss.. and how do you know that heavy lifting is not working? It's very possible that your weight on the scale is not changing but your body fat percentage and/or measurements are changing. I asked you what your BF was, you never answered?
Also, I'd cut out the processed cheese slices and other processed items. You can eat flavoured greek yogurt, lean cuts of chicken/turkey/fish, black beans, lentils to get in the extra protein..0 -
ur cal deficit was extremely smallConsistency over the long haul is the key to success.
Trust your program will get you there. Worrying will only lead to problems. Makes small adjustments instead of massive overhauls.
Its only been a month. In a couple years you'll be where you want to be. Things don't happen overnight.
This
Please do not give up.
You did not gain all the extra weight in just 2 months. Human body does not not like change.
It took me 15 months to lose 23 pounds. The first 12 weeks scale did not move at all.
Please be patience. Slow and steady makes the award.
Good luck in your journey
What calorie deficit is small? I'm not eating at 1200 calories. It has never worked for me. My diary is set at 20% less than my tdee with a lightly active setting.
I think what # of cals you are eating now is fine but the quality of the food not so much. I also agree with the person who said the scale didn't move for 12 weeks.. for almost 2 months now, I've been at 166lbs but my body fat percentage has been going down, measurements, etc,. Have patience, will travel.0 -
Ummm I take in as much carbs as you per day and have lost 15lbs (and 10+% in body fat).. your problem is not enough protein and not enough exercise. You need a good balance of weight lifting and cardio for fat loss.. and how do you know that heavy lifting is not working? It's very possible that your weight on the scale is not changing but your body fat percentage and/or measurements are changing. I asked you what your BF was, you never answered?
Also, I'd cut out the processed cheese slices and other processed items. You can eat flavoured greek yogurt, lean cuts of chicken/turkey/fish, black beans, lentils to get in the extra protein..
I have no idea what my body fat percentage is
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I am trying so hard not to be frustrated! Trying to be patient but my darn weight is going up rather than down. Eating less didn't work, now eating more doesn't seem to be working either. Killing myself with cardio didn't work, now this heavy lifting isn't giving me any results on the scale or in my clothes. I'm eating at a deficit 20% below my TDEE, lifting heavy 4 days a week with a half hour of cardio on two of those days. What am I doing wrong here? What do I need to change? Got a ton of weight to lose, 100 damn lbs, and I don't see how I'll get close to my goal if nothing is working. I'm really trying here and trying not to quit again. Sigh. Been heavy lifting for almost a month. Uggghhhh.........End Rant...........
Ugh, that is frustrating. Basically you're going to lose weight through diet, let's just estimate that weight loss is 60% - 70% diet. Go through your TDEE calculation and review everything. Make sure your using the correct values for activity level, etc. Secondly, try taking measurements and hide your scale for a while. Body composition > pure weight loss.0 -
How do you know?I'm eating at a deficit 20% below my TDEE
I'm sure you have an idea and have used estimates, but do you know?0 -
You should prob give it a few months before throwing in the towel. Dont quit now. Good luck0
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hi. the key to permanent weight loss is to find a calorie deficit that u r comfortable with. but there is a law of calories in vs cala out that is always in play. if reduce ur maintenance cals by 500 daily u will lose about a pound. the energy loss has to come from somewhere. but for some 500 cals is too steep. maybe u have to do 100 cals a day reduction to be happy. then it would take u a a little more than a month to lose a pound. just advice. good luck!
ur cal deficit was extremely smallConsistency over the long haul is the key to success.
Trust your program will get you there. Worrying will only lead to problems. Makes small adjustments instead of massive overhauls.
Its only been a month. In a couple years you'll be where you want to be. Things don't happen overnight.
This
Please do not give up.
You did not gain all the extra weight in just 2 months. Human body does not not like change.
It took me 15 months to lose 23 pounds. The first 12 weeks scale did not move at all.
Please be patience. Slow and steady makes the award.
Good luck in your journey
What calorie deficit is small? I'm not eating at 1200 calories. It has never worked for me. My diary is set at 20% less than my tdee with a lightly active setting.0 -
Ummm I take in as much carbs as you per day and have lost 15lbs (and 10+% in body fat).. your problem is not enough protein and not enough exercise. You need a good balance of weight lifting and cardio for fat loss.. and how do you know that heavy lifting is not working? It's very possible that your weight on the scale is not changing but your body fat percentage and/or measurements are changing. I asked you what your BF was, you never answered?
Also, I'd cut out the processed cheese slices and other processed items. You can eat flavoured greek yogurt, lean cuts of chicken/turkey/fish, black beans, lentils to get in the extra protein..
I have no idea what my body fat percentage is
It's never 100% accurate but it gives a good idea.. but you can pick up calipers to measure. In case you don't have those, take your measurements and enter them here for now: http://www.skinbodyfitness.com/bmr_bmi_bfp.htm . You can PM me what it is if you don't want to share but if you end up being below 25%, it will take a bit longer to cut down compared to having a BF% of 50%
Either way, I think you are doing well.. just some minor tweaks like working on cutting out some processed foods, getting in more protein and being a tad more active. You will find what's best for you just don't give up
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