What am I doing wrong?

sheeatsclean
sheeatsclean Posts: 2
edited November 2024 in Health and Weight Loss
I've been going to Orange Theory Fitness 6 times a week since last July and burn between 500-600 calories per session. I eat clean during the week but allow myself two cheat meals on weekends. I drink a gallon of water a day and one cup of coffee.

I feel stronger, I run much faster, and I've seen some physical changes as well but not a whole lot. I can definitely feel my muscles but they're not defined at all. I feel like it's covered by layer of fat or something. My body measurements have not changed at all. I was hoping my hips would at least shrink by an inch but they haven't. I know genetics play a big part in this too but sometimes I feel demotivated because I'm just not getting there and I literally work my butt off.

I'm not trying to drop any weight. I really just want to get toned (especially my arms). I have gained 5lbs since I started this whole process. On Monday I started a new diet where I'm eating 5 meals a day (between 200-250 calories each with 20-30grams of protein). I'm hoping this helps but I don't know.

If anyone could point out what I'm doing wrong or suggest other ways that would help.

Thank you!

Replies

  • May_Rose
    May_Rose Posts: 119 Member
    What does Orange Theory Fitness entail? My guess is that the resistance isn't high enough to build any more muscle. You have to keep progressing (in weight and/or reps) in order to build muscle.

    My recommendation for body recomp (which is essentially what you seem to be trying to do) is 4 days of heavy lifting and two days of cardio. Eat at, or slightly below, maintenance and make sure to get plenty of protein (at least 1 gram per pound of lean body weight).
  • sheeatsclean
    sheeatsclean Posts: 2
    @May_Rose Orange Theory is pretty much HIIT. We do 30 minutes of cardio. My heart rate is anywhere between 77% to 90%. They make sure you spend at least 15 minutes in the mid 80% range. The other 30 minutes consist of rowing and weight room or resistance training blocks. The workouts and intervals change every day.
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