weight training & not losing
sticky130
Posts: 101 Member
Ok, it's not all bad, I've lost about 4% BF (I'm about 50 at the mo, so a long way to go) and lost nearly 5 inches over 5 weeks.
This is the Issue, I log everything faithfully in MFP I use a Fitbit linked to this and record all my activities in there, all linked up correctly. I burn about 2.5k calls per day and I'm running at 750-1000 deficit so should be 1-2 lb per week.
I've shifted my macros towards protein and fat and lowered carbs.
I lift heavy 5 days per week increasing weight where I can.
The scales are barely moving, maybe 1lb in the last month. I know volume wise muscle weighs more than fat, so obviously (to me anyway) that's where some of it's coming from, but to lose nothing? how long will this go on for? when will the scales start shifting in my favour? will my body just get to a point where it will slowly start slipping the right way?
so frustrating!!!
Thanks for any useful info in advance
Nicky
This is the Issue, I log everything faithfully in MFP I use a Fitbit linked to this and record all my activities in there, all linked up correctly. I burn about 2.5k calls per day and I'm running at 750-1000 deficit so should be 1-2 lb per week.
I've shifted my macros towards protein and fat and lowered carbs.
I lift heavy 5 days per week increasing weight where I can.
The scales are barely moving, maybe 1lb in the last month. I know volume wise muscle weighs more than fat, so obviously (to me anyway) that's where some of it's coming from, but to lose nothing? how long will this go on for? when will the scales start shifting in my favour? will my body just get to a point where it will slowly start slipping the right way?
so frustrating!!!
Thanks for any useful info in advance
Nicky
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Replies
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That can be frustrating for sure. How is your nutrition? What is your calorie goal for the day? It sounds like you just need to optimize your diet a bit. You say that you have very low carbs. Carbs (in the correct amount) are good and provide you with energy. I stick to a 40/40/20 macro ratio (protein/carb/fat). It works pretty well.
Allan0 -
Hi,
I'm not very low carb, my % are 30/45/25 (carb/protein/fat) Calorie goal is dynamic really, I don't worry about going over a little on rest days as I know I'm under on days I work out, it all comes out in the wash! As long as I have the deficit I require at the end of 7 days I'm happy
What do you mean by optimise my diet?
Nicky0 -
Burning 2,500 calories a day? Is that including your BMR?
Can you open your diary? Either you're overestimating your exercise or underlogging your food.0 -
Yes that's including my BMR.
Everything that passes my lips is weighed and recorded, otherwise I'm only cheating myself, also all activity recorded by my Fitbit so nothing should be over nor underestimated.
Diary now open by the way.
I lost weight quite successfully before I started weight training, and by the way the tape measure never moved as much when I was losing weight as it does now, so I must be doing something right lol
I was just hoping that there'd be some reflection of all my hard work showing in the scales, I've just increased the deficit I'm working at to see if that gives it a kick!
Nicky0 -
Getting most frustrated now grrrr!
Had to stop lifting for a few weeks due to injury, reduced my weight loss goal weekly as I knew I wouldn't be burning as many calories and I didn't want my eating calories to drop to low. I lost 3 pounds!! Fab I thought.
Then tail end of last week started lifting again, changed my weekly goal again back to what it was as I knew i'd be burning more and I've now put that 3 pound back on.
This whole thing is soooo frustrating, my diary is open so you can see what I'm eating. Everything is weighed and I'm always in my boundaries, sometimes more than I should.
I don't want to stop lifting as I want to minimise losing lean body mass and build as I go as I'll be at this for a good year.
What is going on??
Oh and I drink at least 2 litres of water a day.0 -
Getting most frustrated now grrrr!
Had to stop lifting for a few weeks due to injury, reduced my weight loss goal weekly as I knew I wouldn't be burning as many calories and I didn't want my eating calories to drop to low. I lost 3 pounds!! Fab I thought.
Then tail end of last week started lifting again, changed my weekly goal again back to what it was as I knew i'd be burning more and I've now put that 3 pound back on.
This whole thing is soooo frustrating, my diary is open so you can see what I'm eating. Everything is weighed and I'm always in my boundaries, sometimes more than I should.
I don't want to stop lifting as I want to minimise losing lean body mass and build as I go as I'll be at this for a good year.
What is going on??
Oh and I drink at least 2 litres of water a day.
Lifting weights causes water retention in your muscles for the purpose of glycogen storage and repair. You can easily gain 5+ pounds of water due to engaging in a weight lifting routinue if you are a novice. I can't help but notice that it sounds like you have made AWESOME progress in terms of inches and %bodyfat but yet are depressed just because of the scale. Its water...you are still losing fat, its okay.0 -
erm...looking back over your diary for the last week most days you are logging 187-600 cals eaten in total...is that right??
if so your weight loss will slow down as your body worries about where it's next meal comes from
if just not logging then it is hard to offer advice0 -
erm...looking back over your diary for the last week most days you are logging 187-600 cals eaten in total...is that right??
if so your weight loss will slow down as your body worries about where it's next meal comes from
if just not logging then it is hard to offer advice
Ha! I'd for got about that,
I've changed my setting on my diary so it's just Breakfast, lunch & dinner + snacks as I had extra sections in before. When I changed it this morning half my logged meals on previous days had disappeared!!! Rest assured I log everything, I can change it back so you can see if you like.
I consume about 1500-1600 a day and do about 350-400 cals from lifting and fitbit activity so I'm netting around 1200 a day which I feel is a bit low to be honest!
I think I'll just go and change it back, lol!0 -
I have to go back to the person who said about the water retention. On the days when I lift not just swim I don't lose and may even gain. Then after a couple days off I drop down again.
However, as a no carb person who has celiac's if you are doing a lower carb diet you do have to watch for hidden carbs in spices -sauces etc and high sodium as most low carb high protein foods like that pattern.
Also try drinking coconut water after you lift . It is a good diuretic but restores your electrolytes.0 -
Maybe try taking some progress pics of yourself, rather than relying on the scales? I found it helpful to actually SEE the changes - especially when I was working hard and the scales weren't doing what I expected! Scale weight can fluctuate so much due to so many factors, as everyone has mentioned.
But if you're losing inches, does the scale matter? Sounds like you're doing great
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Looks like I should just keep the faith then and keep plodding on! :ohwell:
I'd say 90% of the food we eat is all homemade & clean so carbs come from veggies/rice/pasta etc.
I monitor my sodium levels and i'm always around 25% of my daily allowance as I didn't want an issue with water retention (ha!) so I thought I'd keep an eye on that.
Not a huge fan of coconut water, but I might give it another crack after your recommendation as that sounds like a good idea, hopefully my tastebuds have changed since last time I tried it, lol
I'm happy for anybody to scrutinise my diary and give me any pointers :bigsmile:0 -
Maybe try taking some progress pics of yourself, rather than relying on the scales? I found it helpful to actually SEE the changes - especially when I was working hard and the scales weren't doing what I expected! Scale weight can fluctuate so much due to so many factors, as everyone has mentioned.
But if you're losing inches, does the scale matter? Sounds like you're doing great
I can see small changes with the photo's and I know I should be happy with inches lost but I really really don't want to be a 200lb size 10(UK) It has to start moving sometime!!
I just have to accept that I'm in it for the long haul and just need a hug and reassurance sometimes (:embarassed: ) that I'm doing the right thing, and have just not spent the last 3 months flogging myself for nothing!!0 -
I know where you're coming from having recently started heavy lifting myself. The inches are dropping but the weight isn't. However I think you have just about summed it up in your last post.
Firstly have you EVER seen a size 10 woman that weighs 200lbs? I haven't so the pounds MUST come off eventually if the inches are.
Secondly WHEN you drop to a size 10, if I took your scales away from you, would you (or anybody else) even care about the weight? I know if I was wearing a size 8 bodycon dress I wouldn't care if I weighed 300lb!
Keep plodding on and results will follow, promise :flowerforyou:0 -
I'm kinda in the same boat. This morning I felt so demoralised as the scales are telling me I'm putting on weight again, yet I'm being as careful as I can be with food and getting in as much weights and cardio as the work day allows. I've not measured myself yet but actually can't tell much difference with clothes yet but it's only been 5 weeks. I did expect greater results as there have been people on the same plan as me but lost a stone or more by 6 weeks, even with lots of drinking! I seem to slide up and down the scale on a weekly basis.
I think it's the hard work as well. I plan my meals daily around training and so on. Social life has taken a knock. However I did get told by one person who hadn't seen me in a month that I was 'glowing with health so that's something!
I read yesterday that moves that engage several muscle groups, particularly the legs, burn fat faster. Anyone have their key go to move for this? I've been trying out the dead lift swing with kettle bells.0 -
Remember, weight means nothing. It is just a measure of gravity acting on the body. Go by the inches and especially the body fat percentage. Like was previously stated, whenever you add weight training you will store glycogen in the muscles in order to fuel the workouts later. That glycogen has to be stored in 3 times as much water as glycogen. This is a good form of water retention because it is required before you can actually start building actual muscle fiber size. (You have to max out the storage capacity of the existing muscle first before the body feels like it needs more muscle to do the next workout.) When you are storing this glycogen and water, and eventually adding muscle fiber proteins, you will see increases on the scale but they are much denser than body fat so they won't take up as much space as the same weight in fat. If you are losing body fat at the same or slower (more likely) rate that you are storing glycogen, you will see little decrease or even an increase on the scale but will see the inches lost with circumference measurements. This is why I don't re-weigh my clients for at least 8-12 weeks and even then I only do weight so that I can get an estimate of body fat in pounds. If the fat is going down and the lean is going up, I don't care what anyone weighs because I know they are getting healthier. And yes, you can be heavier and wear a smaller size. My sister and I are a classic example. I outweigh her by 40-50 pounds but I'm 4-5 sizes smaller than her. The difference is that I lift weights (and do cardio and stretch and stay active all day everyday) and she doesn't. Thanks, scale, but I'll keep my 50 extra pounds of lean body mass and look better a swimsuit this summer. ;-)0
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Thank you everybody for your replies. :bigsmile: :flowerforyou:
The whole bit about water & glycogen makes sense, I kinda knew logically in my head that my BF% is going down and my measurements are going down BUT the scales are staying the same, that fat must be going somewhere. I'm just going to keep my head down and crack on with it.
Thanks so much for the reassurance that I am on the right track, and this is the downside to lifting, which I really don't want to give up as in 12 months time I'll be really really glad I stuck it out regardless of what the scales say.
Out of interest how long will I have to be lifting for for my muscles to stop retaining water? or am I stuck with it for good?0 -
Out of interest how long will I have to be lifting for for my muscles to stop retaining water? or am I stuck with it for good?
If you keep lifting, you will keep storing glycogen in water. Even if you build more muscle fibers, you will store more glycogen in those muscle fibers too. This is a good thing. It is what fuels your future weight training workouts. If you stop lifting, you will start to lose those improvements in about 3 days. But who would want to lose those improvements in strength and ability? The good news is that unless you keep increasing the weight you are lifting you will max out with how much glycogen you will need to store. When that happens you will start to see the scale go down because the fat burning will keep happening from the exercise and healthy eating.0 -
Out of interest how long will I have to be lifting for for my muscles to stop retaining water? or am I stuck with it for good?
If you keep lifting, you will keep storing glycogen in water. Even if you build more muscle fibers, you will store more glycogen in those muscle fibers too. This is a good thing. It is what fuels your future weight training workouts. If you stop lifting, you will start to lose those improvements in about 3 days. But who would want to lose those improvements in strength and ability? The good news is that unless you keep increasing the weight you are lifting you will max out with how much glycogen you will need to store. When that happens you will start to see the scale go down because the fat burning will keep happening from the exercise and healthy eating.
I am steadily increasing what I lift as I keep improving, so it looks like I'll always have then. Is that what your saying?0 -
If you are losing inches, you are losing fat. Why do you care so much about what the scale says? No one knows that number unless you tell them, all they see is you body getting smaller. There are a number of threads here on MFP with women who weight train and stay about the same weight while losing a bunch of fat so they look much better. If you have a lot of fat to lose, your weight will start to come down eventually as you are losing fat. I would personally suggest stick with a tape measure and photos and put the scale away.0
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You are significantly smaller now than when you started, so eff the scale. If your goal is becoming smaller while getting stronger, then you are a success. Keep doing what you're doing and when you have all that muscle build up, you'll be burning calories like crazy and you won't even have to pay attention to those calories, they'll just be falling off of you. Keep going and don't overanalyze.0
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Out of interest how long will I have to be lifting for for my muscles to stop retaining water? or am I stuck with it for good?
If you keep lifting, you will keep storing glycogen in water. Even if you build more muscle fibers, you will store more glycogen in those muscle fibers too. This is a good thing. It is what fuels your future weight training workouts. If you stop lifting, you will start to lose those improvements in about 3 days. But who would want to lose those improvements in strength and ability? The good news is that unless you keep increasing the weight you are lifting you will max out with how much glycogen you will need to store. When that happens you will start to see the scale go down because the fat burning will keep happening from the exercise and healthy eating.
I am steadily increasing what I lift as I keep improving, so it looks like I'll always have then. Is that what your saying?
You'll keep storing the same amount you've been storing, definitely. But eventually, you will get to a point where you are maintaining similar weights with your workouts and then you will maintain similar glycogen amounts. Basically, the more you need for lifting, the more you will store. When you get to a maintenance phase of weight training, you will maintain your glycogen stores too. That isn't necessarily your maintenance phase of training for body fat loss. It's usually just your genetic maximum amount of weight you can lift/glycogen you can store. Continuing to train at that level will maintain your metabolism so that you can keep burning fat to lose whatever body fat you still need to lose.0 -
Out of interest how long will I have to be lifting for for my muscles to stop retaining water? or am I stuck with it for good?
If you keep lifting, you will keep storing glycogen in water. Even if you build more muscle fibers, you will store more glycogen in those muscle fibers too. This is a good thing. It is what fuels your future weight training workouts. If you stop lifting, you will start to lose those improvements in about 3 days. But who would want to lose those improvements in strength and ability? The good news is that unless you keep increasing the weight you are lifting you will max out with how much glycogen you will need to store. When that happens you will start to see the scale go down because the fat burning will keep happening from the exercise and healthy eating.
I am steadily increasing what I lift as I keep improving, so it looks like I'll always have then. Is that what your saying?
You'll keep storing the same amount you've been storing, definitely. But eventually, you will get to a point where you are maintaining similar weights with your workouts and then you will maintain similar glycogen amounts. Basically, the more you need for lifting, the more you will store. When you get to a maintenance phase of weight training, you will maintain your glycogen stores too. That isn't necessarily your maintenance phase of training for body fat loss. It's usually just your genetic maximum amount of weight you can lift/glycogen you can store. Continuing to train at that level will maintain your metabolism so that you can keep burning fat to lose whatever body fat you still need to lose.
Interesting information. Thanks for sharing.0 -
Throw away the scale and just pay attention to the measuring tape. You lost 4% and 5 inches, that's awesome progress. Heavy lifting is a great way to lose body fat while retaining muscle (with a good amount of protein), so you may not be losing pounds but the inches will continue to fly off.0
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If you're lifting heavy 5 days a week you're not giving your muscles much recovery time. On many programs, like Stronglifts 5x5, they suggest having a rest day after /every/ lifting day. I don't pretend to be an expert but I'm pretty sure that tired muscles retain more water.0
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If you're lifting heavy 5 days a week you're not giving your muscles much recovery time. On many programs, like Stronglifts 5x5, they suggest having a rest day after /every/ lifting day. I don't pretend to be an expert but I'm pretty sure that tired muscles retain more water.
I do different muscle groups different days so they get 7 days recovery, apart from legs which I do twice a week. I follow a Jamie Eason Plan, so following that to a T 0 -
I am not lifting but I really increased my exercise a lot in the last month and I have not seen anything happening on the scales either although some people have commented that they see a difference so there must be some changes. I am seriously frustrated too. I don't know how the scale can be holding out when I have increased my activity so much. I am hiking 6 miles 3-4 times per week, pretty vigorous, sweaty, level changing hikes and other exercise on top of that. I was interested to read other people's answers to your post because of this. I was thinking I should add some weight training on top of the hiking and I see that that might also not help me lose, but then I would still look and feel better. Good luck.0
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I am not lifting but I really increased my exercise a lot in the last month and I have not seen anything happening on the scales either although some people have commented that they see a difference so there must be some changes. I am seriously frustrated too. I don't know how the scale can be holding out when I have increased my activity so much. I am hiking 6 miles 3-4 times per week, pretty vigorous, sweaty, level changing hikes and other exercise on top of that. I was interested to read other people's answers to your post because of this. I was thinking I should add some weight training on top of the hiking and I see that that might also not help me lose, but then I would still look and feel better. Good luck.
I know, frustrating isn't it?
Especially when people think you're either eating too much or over estimating what you're burning!!0 -
If you are eating on a deficient, you will not gain muscle enough to slow weight loss noticeably. Heavy lifting and any new routine will have your muscles retain water for healing. I looked up the workout you mentioned because I was going to comment that rest days are needed from lifting, but this program seems to be light weight/high rep. Its more of an endurance/cardio workout. Some of the compound lifts in it....bench, dead, squats are great and for most can serve the purpose if lifting progressively heavier.
People assume you are eating more or overestimating burn, is simply because in the long run if weight isn't loss that is what it is 99% of the time. The consuming more is normally based on if someone doesn't weigh all their foods or some omit small things that add up. Overestimating burn happens all the time, gym machines and MFP are almost always extremely high and even a heart rate monitor is only helpful for steady state cardio.
Great job on the inches, that is what truly matters anyways. If after another month your weight does not drop, you may be eating at TDEE and accomplishing body recomposition, which is great on its own. If you want weight loss you will need to reevaluate your logging, calorie goal and it may be best to switch to the TDEE-% method.0 -
If you are eating on a deficient, you will not gain muscle enough to slow weight loss noticeably. Heavy lifting and any new routine will have your muscles retain water for healing. I looked up the workout you mentioned because I was going to comment that rest days are needed from lifting, but this program seems to be light weight/high rep. Its more of an endurance/cardio workout. Some of the compound lifts in it....bench, dead, squats are great and for most can serve the purpose if lifting progressively heavier.
People assume you are eating more or overestimating burn, is simply because in the long run if weight isn't loss that is what it is 99% of the time. The consuming more is normally based on if someone doesn't weigh all their foods or some omit small things that add up. Overestimating burn happens all the time, gym machines and MFP are almost always extremely high and even a heart rate monitor is only helpful for steady state cardio.
Great job on the inches, that is what truly matters anyways. If after another month your weight does not drop, you may be eating at TDEE and accomplishing body recomposition, which is great on its own. If you want weight loss you will need to reevaluate your logging, calorie goal and it may be best to switch to the TDEE-% method.
Hi, thanks for your reply,
My TDEE at the moment is 2321 and I'm eating at about a 35% deficit. (i've erred on the side of caution this is for exercise 3 days a week and I do 5)
I agree with you about the overestimation of exercise calories and when I was trying to figure out what was going on I compared lots of different calculators and they were all different! but all within about 50 of one another. I don't use MFP for any of my estimation I log all my activity with my Fitbit
I never thought though that the plan I was doing was low weight high rep, as weight is relative to lifter. In this plan each muscle set is 3x10 and I shouldn't be able to manage another lift with the weight I'm using after the last set, if I can, I increase weight until this happens. I'm now lifting double the weight from when I started.0 -
Some do lift 3*10 but take a look at stronglifts 5x5 or New Rule of Lifting for Women. I wasn't saying your program is bad, just not what many would consider "heavey lifting". An example of a difference... SL 5x5 you do 5 sets of 5 on major compound lifts (dead, squat, rows, overhead, & bench), every workout the weight goes up if you completed your sets. It is progressive lifting and constantly upping the weights. Other times heavy lifting is about 4-6 reps per set if you can put up the 7th on any of the sets, it may be time to up your weight. I do use 8-10 on isolation exercises. The main thing is liking your program if you like it then do it, if not look around and find something you like. I hate cardio machines, so when I need cardio I do lighter weight 3x10 with no rest periods and some steady state cardio in between.
TDEE -35% is very extreme 20% is considered aggressive. Also with the TDEE method you are NOT suppose to eat exercise calories back.
Weighing food can seem tedious but it is needed to know intake. It is easy when your used to it and it gives you a better understanding of portion for the times you have to estimate. Also don't forget cooking oils, these add up quick.
List of the basics.....also look at the rate of loss chart on the bottom, quicker weight loss can lead to losing lean body mass (muscle), loose skin and not be as sustainable.....
*Log EVERYTHING
*Weigh Solids
*Measure liquids
*Exercise for fitness
(weight lifting is my recommendation)
*Be Honest with Yourself
*Measure yourself, take silly pictures and then enjoy your progress.
And............
*****MOST IMPORTANTLY******
READ THIS
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http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
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THEN READ IT AGAIN........ :drinker:
If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal0
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