Feeling deflated - weight not dropping 😔
leah9985
Posts: 66 Member
I am really struggling mentally with the number on the scales. I am 100% in a deficit, I weigh EVERYTHING.
It’s been 2 1/2 weeks being on this strict diet and the scales haven’t budged at all. I dropped 1lb yesterday but today it’s gone back on 😩 I am devastated.
Will the scales ever drop? Or am I doing something wrong?
Working out 5 times a week. Am I not taking enough rest days? Should I just work out every other? My workouts are mostly weights, I do add some cardio in there, jumping jacks, jump squats etc.
What am I doing wrong? Please help! I feel so deflated today. I’m trying so hard!
I weigh 61kg, the heaviest I have been. Usually I sit at around 56kg so want to shift some weight. I’m 5ft 2.
I have had lots of good advice on here recently. I guess I’m just looking for someone to tell me if I’m doing anything wrong. Thank you in advance.
It’s been 2 1/2 weeks being on this strict diet and the scales haven’t budged at all. I dropped 1lb yesterday but today it’s gone back on 😩 I am devastated.
Will the scales ever drop? Or am I doing something wrong?
Working out 5 times a week. Am I not taking enough rest days? Should I just work out every other? My workouts are mostly weights, I do add some cardio in there, jumping jacks, jump squats etc.
What am I doing wrong? Please help! I feel so deflated today. I’m trying so hard!
I weigh 61kg, the heaviest I have been. Usually I sit at around 56kg so want to shift some weight. I’m 5ft 2.
I have had lots of good advice on here recently. I guess I’m just looking for someone to tell me if I’m doing anything wrong. Thank you in advance.
5
Replies
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The good advice given is still valid. Be more patient. Just the fact that you're doing resistance training means it's very likely you're retaining water to repair your muscles, which will mask fat loss on the scale.
Secondly, I would encourage you to rethink your strategy. A 'strict' diet isn't necessarily the best approach for weight loss. You need to find a strategy that is sustainable (as easy and pleasant as possible) long-term, not white-knuckle it and then give up or perhaps reach your target but then gain it back.21 -
I am really struggling mentally with the number on the scales. I am 100% in a deficit, I weigh EVERYTHING.
It’s been 2 1/2 weeks being on this strict diet and the scales haven’t budged at all. I dropped 1lb yesterday but today it’s gone back on 😩 I am devastated.
Will the scales ever drop? Or am I doing something wrong?
Working out 5 times a week. Am I not taking enough rest days? Should I just work out every other? My workouts are mostly weights, I do add some cardio in there, jumping jacks, jump squats etc.
What am I doing wrong? Please help! I feel so deflated today. I’m trying so hard!
I weigh 61kg, the heaviest I have been. Usually I sit at around 56kg so want to shift some weight. I’m 5ft 2.
I have had lots of good advice on here recently. I guess I’m just looking for someone to tell me if I’m doing anything wrong. Thank you in advance.0 -
2 1/2 weeks - its early days yet, just keep going, it will pay off.
61kg isn't overweight for your height anyway (I'm just a bit lighter than your current weight/same height and happy to maintain there but I do have quite a bit of muscle which helps, I wear a UK size 8).
Any loss is going to take time as you don't have much to lose - aim for 0.5 to 1lb per week.
The scales will fluctuate from day to day naturally for a host of reasons, so give it more time.
The main thing is to be in a calorie deficit, which you say you are so just keep doing what you're doing, you will get results, it just takes time and a lot more time that we think unfortunately!
All the best.10 -
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I am so sorry, and I am positive the wonderful, knowledgable and insightful people here will help you. My 2 cents are not worth much. I like you started very aggressively over a year ago. The first several weeks nothing happen and I continued to read the stickies and the incredible advice from so many people's posts. I bought a scale and started to track precisely and several things did startle me. I thought I was eating a lot of protein, and I was only eating 45 grams while doing weight lifting classes 3-4x a week and cardio on opposite days. I decided to up my calories 200, eat back a significant portion of exercise calories and doubles my protein. I started losing weight. I think though the magic was in my NEAT energy- sometimes underfueling will reduce burn other ways. Also I finally was able to push myself weightlifting wise, I am still pretty wimpy but doing twice what I was doing when I started.
Good Luck.13 -
I agree that you need something sustainable over time.
Forget the strict diet. Shape your workouts to meet your long term goals rather than as a way to lose your excess weight. You don't want to burn out and quit.
Spend two or three weeks recording the way you eat under normal circumstances. You can then look back through to see where you can shave calories off here and there with smaller portions of some things and/or substitutions that you also enjoy for others. Play around with your macros to see if shifting calories between fat, protein, and carbs might have you feeling more full or give you more energy.
Understand that the weight you see on the scale is just a snapshot. Women especially have water weight variations that can mask fat loss. Weight loss is a marathon, not a sprint. If you build a low-stress way of eating that has fewer calories but is as close to your comfort zone as possible, you are more likely to stay with a calorie deficit and lose weight over the long term.6 -
If you have a monthly cycle, that could be a water weight factor obfuscating your progress. Also, many people (it seems to be people who are already lean-ish?) experience 3 weeks of no scale movement then —whoosh—3 weeks worth of loss in a day or two. https://bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat
The only thing you may be doing wrong is impatience and too much deficit given CW. 1/2 lb/wk is appropriate with 20 lb or less to lose. Being more aggressive than that can be counterproductive in long run.7 -
I'm going to quote myself from your other thread:
https://community.myfitnesspal.com/en/discussion/10821295/in-a-calorie-deficit-but-not-losing-weight/p1kshama2001 wrote: »Hey everyone! I’m looking for a bit of advice. I started my diet on 1st Jan. Both diet and exercise. Working out around 4 times a week with a mix of cardio and weights. I am consuming 1200-1300 calories a day (never over 1300 calories), and eating a clean diet.
In the 13 days I have been doing this diet I have not lost any weight at all. Pictures have shown my shape has changed and I’ve lost 3.5inches off my waist, 1inch off my arms and 2 inches off my legs but no weight loss.
How can this be? Before people jump and say I’m probably not in a deficit. I 100% am. I weigh all of my food, even down to if I have a light salad dressing. I am not consuming more calories than I think, I am very strict.
I am 5ft 2inch tall and I weigh 61.2kg. My goal weight is 54kg.
Any ideas or advice would really help. Thank you x
My own scale went UP 7 POUNDS when I started lifting weights again, so, like others have said, it is likely water retention from the new exercise program. It came back off and kept going down in a few weeks.
If you are ovulating or premenstrual, that can also cause water retention.9 -
I'm also going to quote YOU from your other thread:Hey everyone! I’m looking for a bit of advice. I started my diet on 1st Jan. Both diet and exercise. Working out around 4 times a week with a mix of cardio and weights. I am consuming 1200-1300 calories a day (never over 1300 calories), and eating a clean diet.
In the 13 days I have been doing this diet I have not lost any weight at all. Pictures have shown my shape has changed and I’ve lost 3.5 inches off my waist, 1 inch off my arms and 2 inches off my legs but no weight loss.
How can this be? Before people jump and say I’m probably not in a deficit. I 100% am. I weigh all of my food, even down to if I have a light salad dressing. I am not consuming more calories than I think, I am very strict.
I am 5ft 2inch tall and I weigh 61.2kg. My goal weight is 54kg.
Any ideas or advice would really help. Thank you x
For those who use pounds, the OP's current weight is 135 lbs and her goal weight is 119 lbs.8 -
OP, looks like you're in the normal weight range looking to get to a lower normal weight range. That's a fine goal, one that many of us here have accomplished, but it's going to take patience and consistency. There will likely be weeks where you don't see straightforward progress towards your goal. You've got to think of it in terms of months, not days. If your plan has you feeling like you're going to crack after just a couple of weeks, that's a sign that you may be going too aggressive. Your plan to lose "vanity weight" should feel pretty sustainable and almost like regular life because your goal for weekly loss should be relatively small and you'll probably want it to be pretty close to how you plan to live post-goal to maintain your new weight.10
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@leah9985, have you downloaded a weight-trending app? It will help smooth out the fluctuations and let you see your overall weight trend. Happy Scale for Apple, and Libra for Android are popular ones.2
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Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!4 -
Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
@quiksylver296 - are your legs "muscly" yet? How much weight do you squat and how long have you been at it?3 -
kshama2001 wrote: »Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
@quiksylver296 - are your legs "muscly" yet? How much weight do you squat and how long have you been at it?
No they aren’t, they don’t appear muscly at all to me, still quite soft 🤦🏻♀️
I am only squatting 15kg, is this too much?
I’ve have done weight training in the past but I’ve officially been back on it since 1st Jan.
I know I can drop the weight, I dropped from 126lbs to 112lbs in 2014. However, I looked too skinny and I definitely had body dysmorphia, a path I do not want to go down again.
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Message me your training program. I'll look it over and maybe I can give you advice.kshama2001 wrote: »Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
@quiksylver296 - are your legs "muscly" yet? How much weight do you squat and how long have you been at it?
No they aren’t, they don’t appear muscly at all to me, still quite soft 🤦🏻♀️
I am only squatting 15kg, is this too much?
I’ve have done weight training in the past but I’ve officially been back on it since 1st Jan.
I know I can drop the weight, I dropped from 126lbs to 112lbs in 2014. However, I looked too skinny and I definitely had body dysmorphia, a path I do not want to go down again.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
7 -
I’m glad you brought up the body Dysmorphia yourself. I was going to suggest that, although it’s early days for being two weeks in.
Are you taking progress photos? That’s the one thing I wish I’d done from the start. It would have helped me considerably to be able to compare. It’s only been in the past few months that I can see a thin person in the mirror, and tbh it’s photos that have helped with that process. The camera does not lie, even when our freaking brains do.
This is a wonderful thread and ought to be stickied.3 -
kshama2001 wrote: »Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
@quiksylver296 - are your legs "muscly" yet? How much weight do you squat and how long have you been at it?
No they aren’t, they don’t appear muscly at all to me, still quite soft 🤦🏻♀️
I am only squatting 15kg, is this too much?
I’ve have done weight training in the past but I’ve officially been back on it since 1st Jan.
I know I can drop the weight, I dropped from 126lbs to 112lbs in 2014. However, I looked too skinny and I definitely had body dysmorphia, a path I do not want to go down again.
If you have fat on your legs, you will lose some as you lose some as you lose weight. It may not go first, but it will go. Having more muscle will tend to make things "tighter" looking loooong before it makes them bigger or muscle-y.
The reason kshama asked Quiksylver about muscle-y legs is that Quik is renowned around here for her strength-training accomplishments. In her current profile picture, all those medals hanging from her arms are from winning competitions by lifting Really Big weights. IIRC, in November she squatted nearly 10X your current 15kg. IMO, she looks strong and sleek, especially dem legs, not bulky.
Moreover, since muscle mass gain is slow at best, it's not like you're going to wake up one morning and think "gleeps! I'm bulky!". If you reach a point where you like your musculature, you shift to a maintenance routine.
Like others have said, patience: At your weight, fast fat loss will make your body look worse, not better. If you go with the 0.5 pounds per week (as I agree would be great, especially if you want to get "toned" alongside), there may be *months* where the scale isn't super clear about progress. Photos or tape measurements will give a more complete story.
Want quick results in fat loss? Maybe cut calories, do a boatload of cardio. (But watch out for the misleading stress water retention heybales warned about.)
Want good results for appearance? Patience, slow fat loss, good progressive strength routine faithfully performed, and enough moderate cardio alongside to keep your cardiovascular system tuned up (because that will help with complexion, attractive vivacity, etc.).
Don't do the "fast fat loss" thing. It's a bad plan for appearance *and* health. Stop stressing about the scale, and in particular don't treat the number that shows up as a measure of your self-worth. It's just a momentary snapshot of your body's relationship with gravity, only useful as a metric once you have many successive such snapshots, weeks to months, to show you a trend.10 -
Message me your training program. I'll look it over and maybe I can give you advice.kshama2001 wrote: »Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
@quiksylver296 - are your legs "muscly" yet? How much weight do you squat and how long have you been at it?
No they aren’t, they don’t appear muscly at all to me, still quite soft 🤦🏻♀️
I am only squatting 15kg, is this too much?
I’ve have done weight training in the past but I’ve officially been back on it since 1st Jan.
I know I can drop the weight, I dropped from 126lbs to 112lbs in 2014. However, I looked too skinny and I definitely had body dysmorphia, a path I do not want to go down again.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
So basically, I do roughly the same workout each time....
Squats with 15kg barbell x20
Goblet squats 10kg dumbbell x20
Backwards lunge 15kg barbell x20
In and out jump squats (no weight) x 20
Squat pulses with resistance band x30
Leg raises (on all fours) with resistance band x20
Kettlebell swings 10kg dumbbell x20
Oblique side bends with 10kg kettlebell
I repeat this 3 times.
I often add jumping jacks for one minute after each full set. I tend to do a one minute plank at the end of the session too.
I will have days where I work more on my upper body too, it can vary but doesn’t vary massively.
I appreciate you looking at this, thank you x
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kshama2001 wrote: »Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
@quiksylver296 - are your legs "muscly" yet? How much weight do you squat and how long have you been at it?
No they aren’t, they don’t appear muscly at all to me, still quite soft 🤦🏻♀️
I am only squatting 15kg, is this too much?
I’ve have done weight training in the past but I’ve officially been back on it since 1st Jan.
I know I can drop the weight, I dropped from 126lbs to 112lbs in 2014. However, I looked too skinny and I definitely had body dysmorphia, a path I do not want to go down again.
If you have fat on your legs, you will lose some as you lose some as you lose weight. It may not go first, but it will go. Having more muscle will tend to make things "tighter" looking loooong before it makes them bigger or muscle-y.
The reason kshama asked Quiksylver about muscle-y legs is that Quik is renowned around here for her strength-training accomplishments. In her current profile picture, all those medals hanging from her arms are from winning competitions by lifting Really Big weights. IIRC, in November she squatted nearly 10X your current 15kg. IMO, she looks strong and sleek, especially dem legs, not bulky.
Moreover, since muscle mass gain is slow at best, it's not like you're going to wake up one morning and think "gleeps! I'm bulky!". If you reach a point where you like your musculature, you shift to a maintenance routine.
Like others have said, patience: At your weight, fast fat loss will make your body look worse, not better. If you go with the 0.5 pounds per week (as I agree would be great, especially if you want to get "toned" alongside), there may be *months* where the scale isn't super clear about progress. Photos or tape measurements will give a more complete story.
Want quick results in fat loss? Maybe cut calories, do a boatload of cardio. (But watch out for the misleading stress water retention heybales warned about.)
Want good results for appearance? Patience, slow fat loss, good progressive strength routine faithfully performed, and enough moderate cardio alongside to keep your cardiovascular system tuned up (because that will help with complexion, attractive vivacity, etc.).
Don't do the "fast fat loss" thing. It's a bad plan for appearance *and* health. Stop stressing about the scale, and in particular don't treat the number that shows up as a measure of your self-worth. It's just a momentary snapshot of your body's relationship with gravity, only useful as a metric once you have many successive such snapshots, weeks to months, to show you a trend.
Thank you so much for this. I completely agree with everything you said, again another person who seems to know what they are talking about.
I, as you can probably tell, am pretty clueless so to actually get some true knowledge and insight into how your body works is super helpful!
The weekly pictures I’ve been taking most certainly show change and what appears to be weight loss. The measurements also demonstrate this. I just need to remind myself that this is a marathon and not a sprint and as this is a lifestyle change for me and not a quick fix I need to be patient and stop stressing! It clearly isn’t helping.
Thank you so much!
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springlering62 wrote: »I’m glad you brought up the body Dysmorphia yourself. I was going to suggest that, although it’s early days for being two weeks in.
Are you taking progress photos? That’s the one thing I wish I’d done from the start. It would have helped me considerably to be able to compare. It’s only been in the past few months that I can see a thin person in the mirror, and tbh it’s photos that have helped with that process. The camera does not lie, even when our freaking brains do.
This is a wonderful thread and ought to be stickied.
It’s actually good to hear that it’s not just me that’s been through it! It’s a scary thing. I look back at the pictures now and cannot believe how thin and unhealthy I looked, but at the time I was posting the pics on here asking people how to lose stomach fat! The mind of a scary thing at times.
I am adamant I do not want to go down that road again. I want to be happy, healthy and fit. I do want to lose a bit of weight but nothing to the extent I did before, hence why I am coming here for advice and sometimes just to get a bit of perspective on things.
I have taken weekly pics and there is definitely a difference. Mostly to my waist and hips. The front of my stomach doesn’t seem to have changed that much which is disheartening as that’s the bit I hate the most!! But I’ve dropped 5 inches off my waist!
Thank you for taking the time to reply.1 -
I suspect your journey is more about reshaping than major weight loss, so keep your focus on photos and measurements. Don't compare with others like myself who have huge amounts of weight to lose, it's easy for us high BMI people to rack up weekly pounds lost.7
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I've been at this almost 4 years now and realising that the scale doesn't move for me for 3 out of 4 weeks when I'm eating at a deficit has helped me to stop panicking and worrying like you are. I know 100% that when my logging is good that I just have to wait for the drop to show on the scales.8
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Usually when I start trying to lose weight, it takes about a month before I start seeing any progress on the scale. You HAVE to have patience and find other goals to focus on outside of the scale or its going to make you discouraged. Maybe it's a fitness goal (run a mile, progression at a yoga pose, walk x number of miles, etc...) or trying to find better ways to hit your protein goal, or trying new recipes...always best to have mutlitple goals. Someone above suggested taking measurements, and that's a good idea too.. You are more than just a number on the scale.7
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Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
Just my 2 cents....
I am as tall as you. My lowest weight was 50.8kgs. I now weigh 57.5kgs. I do weight training. I unfortunately haven't measured my thighs from the get-go. Since I started measuring the measurement increased by 2.5cm. However, visually, they are certainly more "muscly" now, especially my quads, but they do appear firmer than they used to be. Personal preference I guess. I kind of like mine muscly :laugh:
Oh, as an after thought....
Weight training has only made me appear firmer and only my biceps, butt and thighs measurements have really increased. My own opinion is that I look leaner and firmer at this heavier weight than I did at my lowest.7 -
kshama2001 wrote: »Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
@quiksylver296 - are your legs "muscly" yet? How much weight do you squat and how long have you been at it?
Not nearly muscly enough! Squat PR is 300 pounds (squat is my worst lift), and I’ve been lifting heavy for seven-ish years.7 -
kshama2001 wrote: »Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
@quiksylver296 - are your legs "muscly" yet? How much weight do you squat and how long have you been at it?
No they aren’t, they don’t appear muscly at all to me, still quite soft 🤦🏻♀️
I am only squatting 15kg, is this too much?
I’ve have done weight training in the past but I’ve officially been back on it since 1st Jan.
I know I can drop the weight, I dropped from 126lbs to 112lbs in 2014. However, I looked too skinny and I definitely had body dysmorphia, a path I do not want to go down again.
If you have fat on your legs, you will lose some as you lose some as you lose weight. It may not go first, but it will go. Having more muscle will tend to make things "tighter" looking loooong before it makes them bigger or muscle-y.
The reason kshama asked Quiksylver about muscle-y legs is that Quik is renowned around here for her strength-training accomplishments. In her current profile picture, all those medals hanging from her arms are from winning competitions by lifting Really Big weights. IIRC, in November she squatted nearly 10X your current 15kg. IMO, she looks strong and sleek, especially dem legs, not bulky.
Moreover, since muscle mass gain is slow at best, it's not like you're going to wake up one morning and think "gleeps! I'm bulky!". If you reach a point where you like your musculature, you shift to a maintenance routine.
Like others have said, patience: At your weight, fast fat loss will make your body look worse, not better. If you go with the 0.5 pounds per week (as I agree would be great, especially if you want to get "toned" alongside), there may be *months* where the scale isn't super clear about progress. Photos or tape measurements will give a more complete story.
Want quick results in fat loss? Maybe cut calories, do a boatload of cardio. (But watch out for the misleading stress water retention heybales warned about.)
Want good results for appearance? Patience, slow fat loss, good progressive strength routine faithfully performed, and enough moderate cardio alongside to keep your cardiovascular system tuned up (because that will help with complexion, attractive vivacity, etc.).
Don't do the "fast fat loss" thing. It's a bad plan for appearance *and* health. Stop stressing about the scale, and in particular don't treat the number that shows up as a measure of your self-worth. It's just a momentary snapshot of your body's relationship with gravity, only useful as a metric once you have many successive such snapshots, weeks to months, to show you a trend.
I’m blushing ☺️. @AnnPT77 is 100% right, though.6 -
Getting bulky really isn’t easy for a woman. You have to lift heavy, using a proven progressive lifting program, eat in a surplus, and eat adequate protein. Doing all of this perfectly, a female can add approximately 0.25 pounds of muscle per week - one pound a month! It’s not easy and you won’t do it by accident.
https://community.myfitnesspal.com/en/discussion/1120789/females-only-lifting-weight-training-results
7 -
My favourite thought when I have times like this: "The mighty oak was once just a nut that held it's ground"
Stay consistent girl. It'll come - I lost over 115lbs and it took so much patience and mental strength to continue to focus on the goal and not the day to day. Wishing you all the best!!9 -
What's your rest time between each workout day?
Message me your training program. I'll look it over and maybe I can give you advice.kshama2001 wrote: »Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
@quiksylver296 - are your legs "muscly" yet? How much weight do you squat and how long have you been at it?
No they aren’t, they don’t appear muscly at all to me, still quite soft 🤦🏻♀️
I am only squatting 15kg, is this too much?
I’ve have done weight training in the past but I’ve officially been back on it since 1st Jan.
I know I can drop the weight, I dropped from 126lbs to 112lbs in 2014. However, I looked too skinny and I definitely had body dysmorphia, a path I do not want to go down again.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
So basically, I do roughly the same workout each time....
Squats with 15kg barbell x20
Goblet squats 10kg dumbbell x20
Backwards lunge 15kg barbell x20
In and out jump squats (no weight) x 20
Squat pulses with resistance band x30
Leg raises (on all fours) with resistance band x20
Kettlebell swings 10kg dumbbell x20
Oblique side bends with 10kg kettlebell
I repeat this 3 times.
I often add jumping jacks for one minute after each full set. I tend to do a one minute plank at the end of the session too.
I will have days where I work more on my upper body too, it can vary but doesn’t vary massively.
I appreciate you looking at this, thank you x
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
0 -
What's your rest time between each workout day?
Message me your training program. I'll look it over and maybe I can give you advice.kshama2001 wrote: »Can I just thank everyone (again), for giving me great advice! You’ve certainly lifted my mood today, I was so down about it this morning. I do see change in my pictures and inches have been lost so I need to remind myself that I am heading in the right direction.
It’s so easy to not see results initially and give up. I can see why so many people fail at the first hurdle, but I am determined for that not to be me.
Can weight training be a bad thing by any chance? I want to lose weight on my thighs, but I’m doing a lot of squats with a barbell (only 15kg). Would this mean that I will get muscly legs and not lose weight on them?
I will definitely download a weight-trending app to help me, thank you @quiksylver296 😊
I actually don’t know what I would do without the support of all you lovely lot on here! Thank you!
@quiksylver296 - are your legs "muscly" yet? How much weight do you squat and how long have you been at it?
No they aren’t, they don’t appear muscly at all to me, still quite soft 🤦🏻♀️
I am only squatting 15kg, is this too much?
I’ve have done weight training in the past but I’ve officially been back on it since 1st Jan.
I know I can drop the weight, I dropped from 126lbs to 112lbs in 2014. However, I looked too skinny and I definitely had body dysmorphia, a path I do not want to go down again.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
So basically, I do roughly the same workout each time....
Squats with 15kg barbell x20
Goblet squats 10kg dumbbell x20
Backwards lunge 15kg barbell x20
In and out jump squats (no weight) x 20
Squat pulses with resistance band x30
Leg raises (on all fours) with resistance band x20
Kettlebell swings 10kg dumbbell x20
Oblique side bends with 10kg kettlebell
I repeat this 3 times.
I often add jumping jacks for one minute after each full set. I tend to do a one minute plank at the end of the session too.
I will have days where I work more on my upper body too, it can vary but doesn’t vary massively.
I appreciate you looking at this, thank you x
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I usually have a day off between each workout.
Typical days to work out are Monday, Wednesday, Friday and Saturday.
So not rest day between Friday and Saturday but there is between the others
0
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