Ugh.. Only a pound lost

tracypliszka
tracypliszka Posts: 3
in Fitness and Exercise
Hey everyone,
I have been working out steady 5 days a week for about 3 weeks. I am looking to lose about 40 lbs or so. However, it seems that I am losing weight so slowly and it is hurting my motivation. I am doing 30 minutes of cardiovascular per day, as well as strength training 30 minutes - 4x per week. I have noticed quite a bit of muscle building and and my clothes are fitting better but little weight loss. Itrack all
of my calories as well. Do you guys have any suggestions or advice in this case? Thanks so much for your help

Replies

  • ithrowconfetti
    ithrowconfetti Posts: 451 Member
    Cardio should most likely cause you to lose fat and gain muscle, but if you want to see weight loss, you're going to need to have a calorie deficit. And without being able to view your diary, it would be difficult to determine if you're creating enough of a calorie deficit to lose weight or not.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    ithrowconfetti wrote: »
    Cardio should most likely cause you to lose fat and gain muscle, but if you want to see weight loss, you're going to need to have a calorie deficit. And without being able to view your diary, it would be difficult to determine if you're creating enough of a calorie deficit to lose weight or not.

    you wont gain muscle doing cardio...

    OP, if your clothes are fitting better thats great, the scale will follow, just keep going!
  • Samby_v1
    Samby_v1 Posts: 202 Member
    You can't build significant muscle in a calorie deficit, and 'weight loss' doesn't discriminate between fat and muscle - you'll lose both. Depends what your goals are, really. If your clothes are fitting better what's the problem? It sounds like you're eating at maintenance, with some newbie muscle gains. If you've managed to put on muscle (which is denser than fat) AND lose a pound at the same time then you're recomping!

    Anyway, if you give us more detail as to your goals I'm sure someone will be able to help.
  • ithrowconfetti
    ithrowconfetti Posts: 451 Member
    Thanks for the clarifications!
  • DvlDwnInGA
    DvlDwnInGA Posts: 368 Member
    Would you rather lose slowly while maintaining muscle so your figure changes as you lose, or lose fast and be skinny fat? The scale is not the only way to measure success when you are adding a weight lifting regiment to your lifestyle while becoming a stronger, healthier, leaner you. Don't worry about the scale, keep doing what you are doing and in time it will all work itself out.
  • tracypliszka
    tracypliszka Posts: 3
    Hi, sorry I should have elaborated a bit more. I am eating 1200—1300 calories per day, with a ratio goal of 55(carb)/30(fat)/15(protein). However, I am always way over on protein and lower on fat. If there is any more information you need, don't hesitate to ask. I really want to succeed at this.
  • tracypliszka
    tracypliszka Posts: 3
    DvlDwnInGA wrote: »
    Would you rather lose slowly while maintaining muscle so your figure changes as you lose, or lose fast and be skinny fat? The scale is not the only way to measure success when you are adding a weight lifting regiment to your lifestyle while becoming a stronger, healthier, leaner you. Don't worry about the scale, keep doing what you are doing and in time it will all work itself out.

    I know that is what I have been thinking too... Last time I got down to 125 and I was thin, but had little to no tone. Is the reason I am losing slowly because of muscle gain? Also, how do I tone up with out getting really muscular? I just want to look fit and trim but not bulky. Thanks again!
  • daynerz
    daynerz Posts: 227 Member
    You gotta switch it up, your body is used to it, time for a change in the routine! do some HIIT or skipping, or a completely new routine, keep your body guessing!!! <3
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    um, you don't need to keep your body guessing....
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    edited October 2014
    tracypliszka wrote: »
    DvlDwnInGA wrote: »
    Would you rather lose slowly while maintaining muscle so your figure changes as you lose, or lose fast and be skinny fat? The scale is not the only way to measure success when you are adding a weight lifting regiment to your lifestyle while becoming a stronger, healthier, leaner you. Don't worry about the scale, keep doing what you are doing and in time it will all work itself out.

    I know that is what I have been thinking too... Last time I got down to 125 and I was thin, but had little to no tone. Is the reason I am losing slowly because of muscle gain? Also, how do I tone up with out getting really muscular? I just want to look fit and trim but not bulky. Thanks again!

    You more than likely haven't gained muscle but are retaining fluid after 3 weeks especially if you are only eating 1200-1300 cals a day and 15% protein. Muscle gain usually requires eating surplus calories and a higher percentage of protein. Women who train hard using progressive overload and lifting heavy and eat at surplus who are looking to gain muscle MIGHT gain 1 lbs of muscle a month. You don't have to worry about getting bulky because that is very, very hard to do.

  • DvlDwnInGA
    DvlDwnInGA Posts: 368 Member
    singingflutelady wrote: »
    tracypliszka wrote: »
    DvlDwnInGA wrote: »
    Would you rather lose slowly while maintaining muscle so your figure changes as you lose, or lose fast and be skinny fat? The scale is not the only way to measure success when you are adding a weight lifting regiment to your lifestyle while becoming a stronger, healthier, leaner you. Don't worry about the scale, keep doing what you are doing and in time it will all work itself out.

    I know that is what I have been thinking too... Last time I got down to 125 and I was thin, but had little to no tone. Is the reason I am losing slowly because of muscle gain? Also, how do I tone up with out getting really muscular? I just want to look fit and trim but not bulky. Thanks again!

    You more than likely haven't gained muscle but are retaining fluid after 3 weeks especially if you are only eating 1200-1300 cals a day and 15% protein. Muscle gain usually requires eating surplus calories and a higher percentage of protein. Women who train hard using progressive overload and lifting heavy and eat at surplus who are looking to gain muscle MIGHT gain 1 lbs of muscle a month. You don't have to worry about getting bulky because that is very, very hard to do.

    This, you don't just "get" muscular. The women that you see who are muscular have worked very hard to get there. Usually with years of training in a gym and a strict diet.

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