Why No Change Since Lifting? Weightlifters Opinions Needed
wibutterflymagic
Posts: 788 Member
I've been lifting for about 3mos now and I don't really see any difference. Yes, I can tell that certain areas are getting more muscular, but it's only something I can feel. The mirror doesn't look any different. Should I be doing something differently with my diet before I will see a real difference in the mirror. I started with lifting about 3mos ago but in the last two weeks began the lifting routine from "The New Rules of Lifting for Women" so I know that my workout is good but I must be missing something else.
Any suggestions?? My diary is open by the way so please give me your opinions.
Any suggestions?? My diary is open by the way so please give me your opinions.
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Replies
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More protein, more water, less sodium!
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Have you been taking photos?
I can't see changes in the mirror, at all. Everything happens so gradually that it's like watching grass grow. But if I compare a photo in the same pose and similar clothing (or lack of clothing), I can see the difference.0 -
What are your goals? Are you eating appropriately?
If you're trying to lose, that's more about diet than exercise.
If you're trying to gain, 3months isn't very long... give it more time.
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Could be your not getting enough food to help your body grow or even though the routine is good as you say maybe your just not pushing hard enough.0
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Lift heavier.
Make sure your food tracking is accurate.
Make sure your recovery is adequate.0 -
Have you been taking photos?
I can't see changes in the mirror, at all. Everything happens so gradually that it's like watching grass grow. But if I compare a photo in the same pose and similar clothing (or lack of clothing), I can see the difference.
This. I'd swear I'd made no progress over the past 3 months without comparing pics. In pics, the difference is clear. Leaner back, less fat on stomach, etc.0 -
Pretty much this. Have you gotten stronger in the last 3 months?Lift heavier.
Make sure your food tracking is accurate.
Make sure your recovery is adequate.0 -
Yes, I'm trying to lose. I'm 5'3" and currently 167. The number isn't important, though, if I look thinner.
Yes, I think I've gotten a little stronger. I increased my weights a tad in the last couple weeks although my legs still get tired just walking up the stairs to my apartment
that's one thing that seems really odd to me.
My logging is what you see. I know my sodium can be high at times and I don't know how I can get more protein. I have it in every meal and I've started drinking a protein shake after workouts in the last 2wks.0 -
Yes, I'm trying to lose. I'm 5'3" and currently 167. The number isn't important, though, if I look thinner.
Yes, I think I've gotten a little stronger. I increased my weights a tad in the last couple weeks although my legs still get tired just walking up the stairs to my apartment
that's one thing that seems really odd to me.
My logging is what you see. I know my sodium can be high at times and I don't know how I can get more protein. I have it in every meal and I've started drinking a protein shake after workouts in the last 2wks.
Wait, are you saying that you didn't increase the weight progressively until 2 weeks ago? If you use the exact same weight for 3 months, you're not going to see much change.0 -
Weight-lifting will help with your shape - but diet (i.e. calorie deficit) will be the key player in body fat loss. You have to do both of these things (with the diet piece being 80-90% of the battle, for me) in order to change your shape.0
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Muscle is toning underneath there your diet will showcase it. eventually.0
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When you snack, your snacks should be protein (jerky, low fat cheese, protein bars, greek yogurt are good snacks). Meals should have lean high protein foods. Definitely drink a shake after your work outs and add a 2nd shake if you're still not getting enough protein. Eat back all your exercise calories.0
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Yes, I'm trying to lose. I'm 5'3" and currently 167. The number isn't important, though, if I look thinner.
Yes, I think I've gotten a little stronger. I increased my weights a tad in the last couple weeks although my legs still get tired just walking up the stairs to my apartment
that's one thing that seems really odd to me.
My logging is what you see. I know my sodium can be high at times and I don't know how I can get more protein. I have it in every meal and I've started drinking a protein shake after workouts in the last 2wks.
What routine were you using *before* you started NROLFW?
You need to increase the weights progressively in order to make progress. I walk up 6 floors' worth of stairs without getting winded now that I do squats. That should be one of the outcomes if you do anaerobic training. If you haven't seen any progress, I suspect you haven't been challenging yourself enough.0 -
Muscle builds under fat... if you're not in a caloric deficit.. results aren't going to show regardless.0
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Definitely do a post work out protein shake. Use whey protein as it digests faster. You are getting results you can feel. As your weight loss progresses the muscle underneath will become more apparent. Keep beating up that iron at the gym!0
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Yes, I'm trying to lose. I'm 5'3" and currently 167. The number isn't important, though, if I look thinner.
Yes, I think I've gotten a little stronger. I increased my weights a tad in the last couple weeks although my legs still get tired just walking up the stairs to my apartment
that's one thing that seems really odd to me.
My logging is what you see. I know my sodium can be high at times and I don't know how I can get more protein. I have it in every meal and I've started drinking a protein shake after workouts in the last 2wks.
Stairs are cardio, not strength. If you don't work on your cardiovascular strength, you'll always get winded walking up those stairs, regardless of how much muscle you have pushing you.0 -
I only just started lifting but maybe this will help:
There 3 body types : Endomorph, Mesomorph and Ectomorph. Maybe you are an Endomorph
Typical traits of an Endomorph:
Soft and round body
Gains muscle and fat very easily
Is generally short
"Stocky" build
Round physique
Finds it hard to lose fat
Slow metabolism
Muscles not so well defined
When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights.
Here is a test to find out your body type : http://www.bodybuilding.com/fun/becker3.htm0 -
As people have touched upon, if your previous training was vastly different to NROLFW (ie not progressive, not heavy) then technically, you've only been strength training for 2 weeks.
Your attitude of "The number isn't important, though, if I look thinner" is spot on, though, so have faith and you will succeed.0 -
I started NROLFW in February, eating a 300 calories deficit from my TDEE as suggested in the book. I have not seen any significant difference on the scale (1 pound lost in that time) but my inches lost keep getting higher! Have you measured?0
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The book (which I am in the middle of reading) also says that you need to be able to run a couple of miles before you start lifting heavy. Could you do that before? Also, I agree with everyone else's comments, lots of Protein. I am just starting the lifting heavy and am at the same weight as you (although taller)... I will send Friend invite!0
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IF you still have weight to lose the fat will be masking your muscles, when the fat drops your definition will be clearer.0
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Weight-lifting will help with your shape - but diet (i.e. calorie deficit) will be the key player in body fat loss. You have to do both of these things (with the diet piece being 80-90% of the battle, for me) in order to change your shape.
I agree with this.
I wouldn't worry about being tired walking up the stairs still. I've only been lifting for the past 3 months as well, and I still get a little bit of a burn in my quads on stairs or when kneeling for awhile. But last time I went for a hike with steep switchbacks and over 550m elevation, I charged up that mountain much more easily than I had before. It just took a couple minutes for my muscles to warm up and get the blood flowing before the burn went away.
I also think you might need to increase the weights more often. Increasing them just a little in 3 months is probably an indication you haven't been lifting heavy enough. You can always to a one-time session with a trainer just to make sure you're on track. I know that on my own I would lift a lot lighter and be a lot lazier, but my trainer pushes me beyond what I thought was possible.0 -
I'll further recommend looking at diet. From October-February I was working out regularly (4-6 times a week) doing weights, P90X and running. Lost two pounds, slight, if any difference in appearance. I was getting stronger and in better cardiovascular shape, but that was it. From March until now? Lost 26 lbs, huge difference in appearance and fitness. March 2nd was the day I decided to get my diet under control. Started eating a proper number of calories for my size and activity level (Started with the MFP recommendation + eating back exercise calories, then switched to TDEE - 20%, both worked equally well for me) and the weight just started falling off.0
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Yes, I'm trying to lose. I'm 5'3" and currently 167. The number isn't important, though, if I look thinner.
Yes, I think I've gotten a little stronger. I increased my weights a tad in the last couple weeks although my legs still get tired just walking up the stairs to my apartment
that's one thing that seems really odd to me.
My logging is what you see. I know my sodium can be high at times and I don't know how I can get more protein. I have it in every meal and I've started drinking a protein shake after workouts in the last 2wks.
Wait, are you saying that you didn't increase the weight progressively until 2 weeks ago? If you use the exact same weight for 3 months, you're not going to see much change.
No, there was one other time I increased. And on this new routine I'll be increasing more often(I hope).0 -
I'm not saying body types don't exist, but it's primarily used as an excuse "OH IT'S MY GENETICS!" If people just STFU about how hard it is for them and easy it is for others while spending that energy being disciplined.. maybe they wouldn't have aesthetic problems.I only just started lifting but maybe this will help:
There 3 body types : Endomorph, Mesomorph and Ectomorph. Maybe you are an Endomorph
Typical traits of an Endomorph:
Soft and round body
Gains muscle and fat very easily
Is generally short
"Stocky" build
Round physique
Finds it hard to lose fat
Slow metabolism
Muscles not so well defined
When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights.
Here is a test to find out your body type : http://www.bodybuilding.com/fun/becker3.htm0 -
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What routine were you using *before* you started NROLFW?
You need to increase the weights progressively in order to make progress. I walk up 6 floors' worth of stairs without getting winded now that I do squats. That should be one of the outcomes if you do anaerobic training. If you haven't seen any progress, I suspect you haven't been challenging yourself enough.
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This. With NROLFW, you should be increasing your weights each time you decrease reps/set. And you should be lifting as much as you can. There should be no question about whether or not you are getting stronger-- if you can lift more now than you could before, you are stronger. If not, then you're not.
As far as "seeing" a difference, as others have stated, it's hard to see that gradual progress w/o pictures. And this is not to sound the least bit mean or rude, just honest-- you are still "overweight", so w/o losing the fat that is covering your muscles it will be harder to see them. You should be taking your measurements weekly. If you are eating at a modest deficit and truly following NROLFW (lifting as much as possible and eating the proper proportion of carbs/protein/fat), the numbers should be dropping even if you can't actually see the muscle definition yet.0 -
Thought you'd appreciate this:
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I only just started lifting but maybe this will help:
There 3 body types : Endomorph, Mesomorph and Ectomorph. Maybe you are an Endomorph
Typical traits of an Endomorph:
Soft and round body
Gains muscle and fat very easily
Is generally short
"Stocky" build
Round physique
Finds it hard to lose fat
Slow metabolism
Muscles not so well defined
When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights.
Here is a test to find out your body type : http://www.bodybuilding.com/fun/becker3.htm
Hmm, interesting. I'll look at that. I was at a plateau for a couple months and it wasn't until I started a part-time job where I was getting some added activity that the scale moved. Thanks!0 -
No, there was one other time I increased. And on this new routine I'll be increasing more often(I hope).
That is the problem. You need to increase more regularly to see results.
As for getting tired going up the stairs, try adding a little cardio. It doesn't have to be a ton, but just 10-20 minutes will make a world of difference.0 -
Thought you'd appreciate this:
And that right there is why photos are so damn important. Like I said before, it's really hard to see changes in the mirror, since you see yourself every day. Take photos about once a month, and you'll see progress a lot clearer.0
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