Insanity workout for 6 weeks and no weight loss. What am i doing wrong?
angelface2019
Posts: 21 Member
I haven't worked out in ages and after 2 kids I've got extra 20lbs to lose. I finally stopped making excuses and decided to do homeworks. I started the original insanity. I go at my own pace though it is hard for me since im no gym veteran. Im on my 6th week of insanity and not a single pound of weight loss! I know i shouldnt bother with thr scale but it's frustrating when there is no sign after all the work! I recently incorporated a low carb diet and IF for the last 2 weeks and still no weight loss although ive lost an inch off my waist but it's just an inch. Any suggestions will be hugely welcomed. I am thinking i may not be eating enough bt im worried if i eat more than 1500calories i could end up gaining weight. I want to try doing insanity only 3 days a week instead of 6 and rest my body the rest of the week by just walking lots or doing abs workout only...help! I am so discouraged.
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Replies
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Perhaps you've gained muscle? Either way, 1 inch is a huge victory and you should be proud! You've been moving your body consistently for 6 weeks!46
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Thank you @JCoop9 i know i should consider that progress but it just seems to me that 6wks is way too much and long an effort to lose just an inch. However thanks for the reminder of victory. Im not looking to gain muscle yet, i much rather lose all the fat first if at all possible.2
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If you are working hard it will be muscle gain34
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Regardless of how many workouts you do you need to be in a calorie deficit to lose weight, this can be achieving solely through exercise and not changing your eating but it would be pretty darn hard work to burn enough calories to see a reasonable pace of weight loss.
Record all your food in your diary, weighing everything, not using cups, spoons or eyeballing it. Log your exercise too and eat back half the calories or so from that, or the full amount if you’re 100% confident that the number is not overestimated. Give that 3 weeks and then I am SURE you will see a difference on the scales.
I have gained weight despite exercising strenuously 6 days a week, some days double sessions, to train for triathlon. The most critical bit is eating the right number of calories. (I openly admit I’m greedy and relaxed my eating for the last few months) but since watching my calories I have dropped 3lb and another 3 to go.29 -
None of the above matters when it comes to weight loss, what matters is having a calorie deficit. How accurately are you logging your food? Weight loss happens in the kitchen.angelface2019 wrote: »I recently incorporated a low carb diet and IF for the last 2 weeks and still no weight loss although ive lost an inch off my waist but it's just an inch. Any suggestions will be hugely welcomed.angelface2019 wrote: »I am thinking i may not be eating enough bt im worried if i eat more than 1500calories i could end up gaining weight.
Not eating enough is never the answer to why you're not losing weight. If you're not losing weight in the long term you've been eating too much. You're either underestimating your food intake or overestimating your calorie burns.angelface2019 wrote: »Im on my 6th week of insanity and not a single pound of weight loss! I know i shouldnt bother with thr scale but it's frustrating when there is no sign after all the work!angelface2019 wrote: »although ive lost an inch off my waist but it's just an inch.
Starting new exercise or increasing intensity of exercise can cause water retention, so it might just be you need to be patient but in the meantime it would be wise to focus on what you're eating more than anything else. I'd check out this thread, https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1 and also others in the Most Helpful posts in Getting Started and General Health.
Also an inch off the waist is pretty good going, you didn't gain all your weight overnight, it's not going to come off overnight.
To answer all the posts about gaining muscle, if you truly are in a deficit you will not gain muscle from doing a few Insanity workouts, especially not enough to counter any weight loss from eating in a deficit. A woman can expect to gain 0.5-1lb of muscle a month, but this requires eating in a surplus, focusing on protein intake and a structured strength training routine (i.e. lifting heavy things regularly). It is one of the biggest diet myths that is bandied about by people willy-nilly.
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holycrosser wrote: »If you are working hard it will be muscle gain
No. Women don't accidentally gain muscle in a few weeks, especially when eating at a deficit.17 -
sarabushby wrote: »Regardless of how many workouts you do you need to be in a calorie deficit to lose weight, this can be achieving solely through exercise and not changing your eating but it would be pretty darn hard work to burn enough calories to see a reasonable pace of weight loss.
Record all your food in your diary, weighing everything, not using cups, spoons or eyeballing it. Log your exercise too and eat back half the calories or so from that, or the full amount if you’re 100% confident that the number is not overestimated. Give that 3 weeks and then I am SURE you will see a difference on the scales.
I have gained weight despite exercising strenuously 6 days a week, some days double sessions, to train for triathlon. The most critical bit is eating the right number of calories. (I openly admit I’m greedy and relaxed my eating for the last few months) but since watching my calories I have dropped 3lb and another 3 to go.
Yep. This. I gained up to 5 pounds during the last month or so of marathon training because I was so hungry after long runs I would overeat.6 -
OP how many calories a day are you eating? Are you using a food scale to measure portion sizes?
Exercise is nice for health but it has a pretty minimal impact on weight loss. For weight loss you should be focusing on your food intake and making sure you're eating at the correct calorie deficit for your weight loss goals.5 -
Weight loss is more about diet than exercise. For me, exercising intensely leads me to usually gain weight since it substantially increases my appetite and I end up eating more.3
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If you are measuring your calorie intake and you are faithfully doing the Insanity program, then you should definitely be noticing a difference.
I am not trying to freak you out, but I would suggest consulting a doctor and nutritionist.
I have done the Insanity program before, and it was awesome! I didn't loose very much although I actually did notice muscle- gorgeous biceps. However, I did not follow the diet plan and I ate whatever I wanted whenever I wanted. I am a classic example of an overweight exercise-addict. Since I joined here two weeks ago, I have already lost a lot, and that is mainly due to actually paying attention to how much I eat.
However, if you are already keeping track of everything and completing the workouts faithfully, you should be loosing by now. Double check with a doctor.
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You are eating more than you think you are. I'm going to guess you don't weigh your food to get accurate calorie counts. Exercise doesn't matter. Diet/calories do.4
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You are eating more than you think you are. I'm going to guess you don't weigh your food to get accurate calorie counts. Exercise doesn't matter. Diet/calories do.3
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Adding to the train here. I've worked out intensely for months and not lost a pound, in fact, gained a few. I wasn't trying to lose weight, but working out, even VERY intensely, does not equate to losing weight if you're not in a calorie deficit (I did put on some muscle, but this was over an 8 month period with progressive, heavy lifting - but I didn't lose weight, or even so much as a full pants size even though my appearance did change).
There are a few things to bear in mind:
1) No matter your eating "plan" (IF, keto, clean, whatever), calories are STILL going to be king. If you're not weighing and measuring every lick, sip, and bite that goes in your mouth, then you can't be sure of what you are consuming.
2) New workouts can, and will, cause water retention. If you're sore, that may cover up some fat losses. Measurements and progress photos are great under these circumstances. Like others said though, you probably aren't actually putting on enough muscle mass to hide your losses.
3) New workouts and sore muscles can lead to small reductions in NEAT. This may not be a huge factor, but may lower your overall needs and your calculations may need some minor adjustments.
4) Calories are still king.6 -
Either a) you're making muscle, or b) you're eating too much. Be very honest about tracking your calorie intake (measure well). Don't take credit for so many exercise calories (don't eat back all those exercise calories, zero if possible, half at most). It's good that you are losing inches. Checkout the myshape.fitness tracker (google it). You can log some measurements there and visualize how you body shape is changing.18
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Thanks so much @rdthoms. I dont thi k im eating too much perhaps a little too much carbs. However 2 weeks go i dropped all processed carbs and sugars etc. Will check out the app. Thank you!4
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@musicfan68 i wasnt initially weighing my meals but measured them cup wise. However i just started weighing my macro foods.0
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HoneyBadger155 wrote: »Adding to the train here. I've worked out intensely for months and not lost a pound, in fact, gained a few. I wasn't trying to lose weight, but working out, even VERY intensely, does not equate to losing weight if you're not in a calorie deficit (I did put on some muscle, but this was over an 8 month period with progressive, heavy lifting - but I didn't lose weight, or even so much as a full pants size even though my appearance did change).
There are a few things to bear in mind:
1) No matter your eating "plan" (IF, keto, clean, whatever), calories are STILL going to be king. If you're not weighing and measuring every lick, sip, and bite that goes in your mouth, then you can't be sure of what you are consuming.
2) New workouts can, and will, cause water retention. If you're sore, that may cover up some fat losses. Measurements and progress photos are great under these circumstances. Like others said though, you probably aren't actually putting on enough muscle mass to hide your losses.
3) New workouts and sore muscles can lead to small reductions in NEAT. This may not be a huge factor, but may lower your overall needs and your calculations may need some minor adjustments.
4) Calories are still king.
This is very very useful and insightful info for a newbie such as myself. Thank you so much! I've never been on a diet in my life and i know I've got a lot to learn. Thanks again! @HoneyBadger1551 -
angelface2019 wrote: »Thanks so much @rdthoms. I dont thi k im eating too much perhaps a little too much carbs. However 2 weeks go i dropped all processed carbs and sugars etc. Will check out the app. Thank you!
If your calories are accurate and on track carbs, sugar and processed foods don't make any difference other than some of the processed foods may be high sodium and cause water retention. It's really all about accurate calories and patience.6 -
angelface2019 wrote: »Thanks so much @rdthoms. I dont thi k im eating too much perhaps a little too much carbs. However 2 weeks go i dropped all processed carbs and sugars etc. Will check out the app. Thank you!
If your calories are accurate and on track carbs, sugar and processed foods don't make any difference other than some of the processed foods may be high sodium and cause water retention. It's really all about accurate calories and patience.
@rdthoms Thanks to this app I've started calculating and counting my caloric intake. I want to build lean muscles eventually so i dropped the carbs for proteins and good fats.0 -
Hi there, I don’t know how much you push yourself on the Insanity workouts but they are hectic and WILL (if done properly) rave up your metabolic rate and build muscles - no ifs or buts. I know as this is my main form of exercise and I achieved an incredible fat (not weight) loss in 6 months!
So 2 things I would recommend:
1) don’t judge by the scale but rather take progress photos every week or two.
2) make sure you are not in too big calories deficit (only 15-20% max). Go on the IIFYM website or similar and calculate what your fat loss calories/macros ratio should be. These calculators are a lot more accurate than MyFitnessPal.
Lastly, be patient! Changing your body will not happen overnight so enjoy the process!
All the best9 -
OP how many calories a day are you eating? Are you using a food scale to measure portion sizes?
Exercise is nice for health but it has a pretty minimal impact on weight loss. For weight loss you should be focusing on your food intake and making sure you're eating at the correct calorie deficit for your weight loss goals.
Thank you! Getting feedback ftom this community and with some research i recently started stricly measuring my meals. Hoping to see a change in a week or 2.0 -
angelface2019 wrote: »angelface2019 wrote: »Thanks so much @rdthoms. I dont thi k im eating too much perhaps a little too much carbs. However 2 weeks go i dropped all processed carbs and sugars etc. Will check out the app. Thank you!
If your calories are accurate and on track carbs, sugar and processed foods don't make any difference other than some of the processed foods may be high sodium and cause water retention. It's really all about accurate calories and patience.
@rdthoms Thanks to this app I've started calculating and counting my caloric intake. I want to build lean muscles eventually so i dropped the carbs for proteins and good fats.
All muscle is lean muscle. There is no such thing as fatty muscle. Also, carbs are protein and muscle sparing. Fats are the macronutrient most easily stored as fat. You are manipulating things that are unnecessary. First priority: Hit the calorie target. Second priority for building muscle: Hit the protein target. Finally: make sure you are getting a minimum of fats, .35 grams per lb. Carbs are the lowest priority, despite the pop diet and fitness nonsense floating around these days.
If you are not losing weight, you are not accurate with you calories. End of story. The only other possibility is water weight retention. After 6 weeks in the new exercise program, that should have flushed out. But that is a possibility. But, by your own admission, you were not using a food scale. My bet is on overportioning.5 -
susanpiper57 wrote: »sarabushby wrote: »Regardless of how many workouts you do you need to be in a calorie deficit to lose weight, this can be achieving solely through exercise and not changing your eating but it would be pretty darn hard work to burn enough calories to see a reasonable pace of weight loss.
Record all your food in your diary, weighing everything, not using cups, spoons or eyeballing it. Log your exercise too and eat back half the calories or so from that, or the full amount if you’re 100% confident that the number is not overestimated. Give that 3 weeks and then I am SURE you will see a difference on the scales.
I have gained weight despite exercising strenuously 6 days a week, some days double sessions, to train for triathlon. The most critical bit is eating the right number of calories. (I openly admit I’m greedy and relaxed my eating for the last few months) but since watching my calories I have dropped 3lb and another 3 to go.
Yep. This. I gained up to 5 pounds during the last month or so of marathon training because I was so hungry after long runs I would overeat.
@susanpiper57 thanks so much. I wasnt strictly measuring nor weighing my meals. I admit i eye balled it. Howver i started weighing recently and hope to see a difference soon. Thanks for the quick feedback!0 -
tinkerbellang83 wrote: »
None of the above matters when it comes to weight loss, what matters is having a calorie deficit. How accurately are you logging your food? Weight loss happens in the kitchen.angelface2019 wrote: »I recently incorporated a low carb diet and IF for the last 2 weeks and still no weight loss although ive lost an inch off my waist but it's just an inch. Any suggestions will be hugely welcomed.angelface2019 wrote: »I am thinking i may not be eating enough bt im worried if i eat more than 1500calories i could end up gaining weight.
Not eating enough is never the answer to why you're not losing weight. If you're not losing weight in the long term you've been eating too much. You're either underestimating your food intake or overestimating your calorie burns.angelface2019 wrote: »Im on my 6th week of insanity and not a single pound of weight loss! I know i shouldnt bother with thr scale but it's frustrating when there is no sign after all the work!angelface2019 wrote: »although ive lost an inch off my waist but it's just an inch.
Starting new exercise or increasing intensity of exercise can cause water retention, so it might just be you need to be patient but in the meantime it would be wise to focus on what you're eating more than anything else. I'd check out this thread, https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1 and also others in the Most Helpful posts in Getting Started and General Health.
Also an inch off the waist is pretty good going, you didn't gain all your weight overnight, it's not going to come off overnight.
To answer all the posts about gaining muscle, if you truly are in a deficit you will not gain muscle from doing a few Insanity workouts, especially not enough to counter any weight loss from eating in a deficit. A woman can expect to gain 0.5-1lb of muscle a month, but this requires eating in a surplus, focusing on protein intake and a structured strength training routine (i.e. lifting heavy things regularly). It is one of the biggest diet myths that is bandied about by people willy-nilly.
Thank you so much for the very detailed and informative feedback @tinkerbellang83. Will check out the link.0 -
angelface2019 wrote: »angelface2019 wrote: »Thanks so much @rdthoms. I dont thi k im eating too much perhaps a little too much carbs. However 2 weeks go i dropped all processed carbs and sugars etc. Will check out the app. Thank you!
If your calories are accurate and on track carbs, sugar and processed foods don't make any difference other than some of the processed foods may be high sodium and cause water retention. It's really all about accurate calories and patience.
@rdthoms Thanks to this app I've started calculating and counting my caloric intake. I want to build lean muscles eventually so i dropped the carbs for proteins and good fats.
All muscle is lean muscle. There is no such thing as fatty muscle. Also, carbs are protein and muscle sparing. Fats are the macronutrient most easily stored as fat. You are manipulating things that are unnecessary. First priority: Hit the calorie target. Second priority for building muscle: Hit the protein target. Finally: make sure you are getting a minimum of fats, .35 grams per lb. Carbs are the lowest priority, despite the pop diet and fitness nonsense floating around these days.
If you are not losing weight, you are not accurate with you calories. End of story. The only other possibility is water weight retention. After 6 weeks in the new exercise program, that should have flushed out. But that is a possibility. But, by your own admission, you were not using a food scale. My bet is on overportioning.
@mmapags thanks for the feedback! Much appreciated! Im no expert like i mentioned so is no suprise im mixing things up and i have never been on a diet in my life so obviously I've got a lot to learn and long ways to go. But thanks to everyone's detailed feedback to clear up somethings. I will share an update at the end of the month.🙂3 -
albertsonsandra3375 wrote: »Hi there, I don’t know how much you push yourself on the Insanity workouts but they are hectic and WILL (if done properly) rave up your metabolic rate and build muscles - no ifs or buts. I know as this is my main form of exercise and I achieved an incredible fat (not weight) loss in 6 months!
So 2 things I would recommend:
1) don’t judge by the scale but rather take progress photos every week or two.
2) make sure you are not in too big calories deficit (only 15-20% max). Go on the IIFYM website or similar and calculate what your fat loss calories/macros ratio should be. These calculators are a lot more accurate than MyFitnessPal.
Lastly, be patient! Changing your body will not happen overnight so enjoy the process!
All the best
Extremely useful advice. Thank you so much. Will do. Indeed it will not happen overnight afterall it took me almost 6yrs to gain 20lbs.2
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