Frustrated! lifting weights....no weight loss!! what gives!
darcy1982
Posts: 52 Member
About a month ago I started lifting with my fiance about 3 times a week and dropped my cardio down to 15 at the max..i only have time to lift and do 15 min of cardio...seems like when i started lifting my weight is still staying the same give or take .1,.2 lbs!! I havent been faithful with my logging but eating the same things i was b4 i started the weights!!! Is anyone else having the same problem??? Sorry if this is a repeat!
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Replies
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For a few months I was lifting everyday AND doing about 45 minutes of cardio. I wasn't logging at all, but I thought, "hey! i'm probably losing, my clothes (I think!) feel better, and how could I not be with all this time at the gym." Then, I went on vacation with my family and everyone was taking pictures, I saw a picture of myself and lord, I was NOT losing weight, in fact, I had probably gained weight! I was working out so hard and not watching my calories like a hawk (like I need to in order to at least maintain), and I probably was eating more than I thought I was since I was hungry from expelling so much energy at the gym. and thus, not losing. Then, I started watching my calories and logging faithfully, and boom, I started really losing. The truth is, I really do think you need to do cardio AND watch your calories to burn fat, and lift to get a nice figure once the fat goes bye-bye. My nutritionist told me that weight loss is 85% what you eat. I don't know if that's a scientific figure, but in my experience, working out should really be the support to your watching what you eat. That's just my opinion. I think working out helps you lose weight faster, but watching what you eat helps you lose weight period. Ya know what I mean?0
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Have you checked your measurements? They may change even if your weight doesn't.0
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I started lifting heavy about 2 months ago. I have not lost any weight. I have lost inches everywhere and have dropped about 4% in body fat. from around 24% to around 20%. I no longer pay muc attention to the scale.0
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So from mid march to the end of april, I lifted weights. I lifted hard, way past my comfort zone. I lifted 3 times a week and did almost no cardio. I ate pretty well, under goal 90% of the days.
I GAINED 2 lbs in those 6 weeks.
I LOST 7 inches, 3 from my hips, 3 from my lower abdomen (belly pooch), and 1 from my waist.
And then I took a week off, being lazy and eating at a deficit but if I went over I didn't care too much.... and I've lost those 2 lbs I gained plus another 1.5 lbs. So now I am 1.5 lbs less than I was in march, and 7 inches smaller. I'm lifting again (since Tuesday) and haven't seen the gain come back like it did right away when I started in march.
I really think this has a lot to do with glycogen and water storage when your muscles are repairing. Just keep doing what you know is right - lift those weights, do a little cardio, eat at a mild deficit (200-500 less than maintenance) and you will see some awesome changes. Just gotta be patient.
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Have you checked your measurements? They may change even if your weight doesn't.
Read my blog. I did lose before I gained again, but that's because I didn't start lifting early enough.
http://www.myfitnesspal.com/blog/allabtlm0 -
Hi,
Make sure the 15 mins of cardio you are doing is intervals at a hard level. No cruising along! Eg, go very fast on x trainer/rower/bike/treadmill for 30 seconds, then take it easy for 30 or a minute. Then repeat until 15 minutes are up. You should be knackered after that! Your heart rate will spike and drop repeatedly burning lots more calories for the session and also for the rest of the day.
Also when you lift your weights have as little rest as possible between sets. Try and keep moving. Or skip 100 fast jumps between each set to spike your heart rate again.
And if you log your food and stay under your calories for the day you will lose weight. If you don't log your food it escapes your mind and all the little extra bits and pieces you ate all day get forgotten about.
Good luck 0 -
What kind of weight lifting are you doing?
Whats the routine?
Give an example.
Also, how much do you eat on lifting days?
How tall are you?
How much do you weigh?
Body Fat%?
I know! I'm nosy!0 -
Some of us shoot up about 8 lbs and are still there almost 2 months later without much change in measurements. And by some, I mean me.
Is it frustrating? Hell yes. Will I quit? Not on your life. I'm doing the Stronglifts 5x5 program. My friends know my struggles with squats, but I benched 70 lbs tonight. rawr.0 -
do strength 3 days a week with 15-20 min cardio, and then on the other days do just cardio. I'm pro strength & cardio, both are important. and your diet probably has something to do with it. really you need to keep track, log very diligently. 0
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Keep at it, it isn't a quick process. You will begin to see other changes besides the scale, and muscle takes months to build. My advice would be, watch and track your diet METICULOUSLY (every bite) and stay off the scale but once a month or so...and like the others said, 3x a week lifting, and how ever much cardio you want to add in (depending on your weight loss goals).0
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What kind of weight lifting are you doing?
Whats the routine?
Give an example.
Also, how much do you eat on lifting days?
How tall are you?
How much do you weigh?
Body Fat%?
I know! I'm nosy!
So Dan, in a couple of threads we're both posting in, you keep asking good questions and nobody's answering. Are you starting to take it personally?? LOL0 -
I have about 10 lbs of straight fat to lose. About 3 weeks ago, I changed my workout from VERY high intensity cardio (and weights, just not heavy) to very heavy (for me) lifting 3x's a week. Also, I upped my calories from 1200 to 1700. I *could* have stair stepped it but you know, I'm 5'11 and weigh 175. I'm not 5'2. I need to stop eating like I am. I've gained FOUR lbs. FOUR. And I'm still feeling the same fat but I KNOW this is a mental thing I'm just going to have to get over. I honestly think with all the crazy diets I've done in the past, my metabolism just doesn't know wtf to do with me. Even though I'll be in a bikini in a month, I HAVE to give my body time to repair the damage I've done. I know (mentally -- even though it still sucks) that I didn't gain 4 lbs of fat. I know this. Change WILL come.0
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I looked at your diary and saw a lot of refined carbs and not a lot to proteing. Try keeping your workout the same but adjusting your diet. Cut the carbs and refined foods and up the protein and you will most likely see results!
Good luck!0 -
I have about 10 lbs of straight fat to lose. About 3 weeks ago, I changed my workout from VERY high intensity cardio (and weights, just not heavy) to very heavy (for me) lifting 3x's a week. Also, I upped my calories from 1200 to 1700. I *could* have stair stepped it but you know, I'm 5'11 and weigh 175. I'm not 5'2. I need to stop eating like I am. I've gained FOUR lbs. FOUR. And I'm still feeling the same fat but I KNOW this is a mental thing I'm just going to have to get over. I honestly think with all the crazy diets I've done in the past, my metabolism just doesn't know wtf to do with me. Even though I'll be in a bikini in a month, I HAVE to give my body time to repair the damage I've done. I know (mentally -- even though it still sucks) that I didn't gain 4 lbs of fat. I know this. Change WILL come.
You are correct, that 4 pounds is water and glycogen. It'll normalize as your body adjusts. You are on the right track! Stay with it. Also, I still think your cals are a little low. Try going to fat2fit.com and using thier formula. I like it a lot and Dan is a regular poster here who is extremely helpful.0 -
I have about 10 lbs of straight fat to lose. About 3 weeks ago, I changed my workout from VERY high intensity cardio (and weights, just not heavy) to very heavy (for me) lifting 3x's a week. Also, I upped my calories from 1200 to 1700. I *could* have stair stepped it but you know, I'm 5'11 and weigh 175. I'm not 5'2. I need to stop eating like I am. I've gained FOUR lbs. FOUR. And I'm still feeling the same fat but I KNOW this is a mental thing I'm just going to have to get over. I honestly think with all the crazy diets I've done in the past, my metabolism just doesn't know wtf to do with me. Even though I'll be in a bikini in a month, I HAVE to give my body time to repair the damage I've done. I know (mentally -- even though it still sucks) that I didn't gain 4 lbs of fat. I know this. Change WILL come.
You are correct, that 4 pounds is water and glycogen. It'll normalize as your body adjusts. You are on the right track! Stay with it. Also, I still think your cals are a little low. Try going to fat2fit.com and using thier formula. I like it a lot and Dan is a regular poster here who is extremely helpful.
I didn't see a formula? It was just a sales website for some diet?0 -
I have been losing at least 2 lbs a week but this past week I started some toning and ab exercise and noticed the scale kinda went the other way.
I hate seeing that. I know for a fact I will stick to my ab exercise cuz that is where I want to tighten up the most and instead of toning I might switch back to a cardio and see if that helps. Once I lose all the weight I want to lose then I will probably switch to toning. So don't worry, you aren't the only one struggling with this situation! Good Luck and have a great weekend! 0 -
If you're using an intense lifting routine, eating at a deficit, getting enough protein, and not losing weight weight, then good! By the sound of it, you're losing fat and building a little bit of muscle at the same time.0
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What you see in the mirror > the number on the scaleI have been losing at least 2 lbs a week but this past week I started some toning and ab exercise and noticed the scale kinda went the other way. I hate seeing that. I know for a fact I will stick to my ab exercise cuz that is where I want to tighten up the most and instead of toning I might switch back to a cardio and see if that helps. Once I lose all the weight I want to lose then I will probably switch to toning. So don't worry, you aren't the only one struggling with this situation! Good Luck and have a great weekend!
Always.0 -
very true!0
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I have about 10 lbs of straight fat to lose. About 3 weeks ago, I changed my workout from VERY high intensity cardio (and weights, just not heavy) to very heavy (for me) lifting 3x's a week. Also, I upped my calories from 1200 to 1700. I *could* have stair stepped it but you know, I'm 5'11 and weigh 175. I'm not 5'2. I need to stop eating like I am. I've gained FOUR lbs. FOUR. And I'm still feeling the same fat but I KNOW this is a mental thing I'm just going to have to get over. I honestly think with all the crazy diets I've done in the past, my metabolism just doesn't know wtf to do with me. Even though I'll be in a bikini in a month, I HAVE to give my body time to repair the damage I've done. I know (mentally -- even though it still sucks) that I didn't gain 4 lbs of fat. I know this. Change WILL come.
You are correct, that 4 pounds is water and glycogen. It'll normalize as your body adjusts. You are on the right track! Stay with it. Also, I still think your cals are a little low. Try going to fat2fit.com and using thier formula. I like it a lot and Dan is a regular poster here who is extremely helpful.
I didn't see a formula? It was just a sales website for some diet?
fat2fitRADIO.com under the tools section. The radio is important 0 -
About a month ago I started lifting with my fiance about 3 times a week and dropped my cardio down to 15 at the max..i only have time to lift and do 15 min of cardio...seems like when i started lifting my weight is still staying the same give or take .1,.2 lbs!! I havent been faithful with my logging but eating the same things i was b4 i started the weights!!! Is anyone else having the same problem??? Sorry if this is a repeat!
Maybe it's time to change up the diet a bit - increase calories by about 200 calories. Apart from the 15 min cardio and weight lifting are you active or sedentary most of the time?0 -
I have about 10 lbs of straight fat to lose. About 3 weeks ago, I changed my workout from VERY high intensity cardio (and weights, just not heavy) to very heavy (for me) lifting 3x's a week. Also, I upped my calories from 1200 to 1700. I *could* have stair stepped it but you know, I'm 5'11 and weigh 175. I'm not 5'2. I need to stop eating like I am. I've gained FOUR lbs. FOUR. And I'm still feeling the same fat but I KNOW this is a mental thing I'm just going to have to get over. I honestly think with all the crazy diets I've done in the past, my metabolism just doesn't know wtf to do with me. Even though I'll be in a bikini in a month, I HAVE to give my body time to repair the damage I've done. I know (mentally -- even though it still sucks) that I didn't gain 4 lbs of fat. I know this. Change WILL come.
You are correct, that 4 pounds is water and glycogen. It'll normalize as your body adjusts. You are on the right track! Stay with it. Also, I still think your cals are a little low. Try going to fat2fit.com and using thier formula. I like it a lot and Dan is a regular poster here who is extremely helpful.
I didn't see a formula? It was just a sales website for some diet?
fat2fitRADIO.com under the tools section. The radio is important
Okay, I did the calculator and it suggested 2450 calories to attain the fat loss I'm wanting. Um...it's not that I *don't* believe it, but I don't know...that's a lot! I mean, my mentality is still frail ya know ;-).0 -
Thanks for the assist on the website MoreBean13!
You know of going all the way there makes you uncomfortable, maybe split the differnce between the 1700 and the 2450 at like 2050. I know what you mean. it took me a little while to make the mental adjustment to it. Right now I'm eating between 2200 and 2400 a day. More sometimes and I haven't lost or gained a pound but have shrunk in inches and dropped 4% in bf over the last 60 days. I'm 5'9", 200 lbs. I'm pretty much ignoring the scale right now and people who I haven't seen in a while are telling me how good I look and asking if I've lost weight. Works for me!0 -
I have about 10 lbs of straight fat to lose. About 3 weeks ago, I changed my workout from VERY high intensity cardio (and weights, just not heavy) to very heavy (for me) lifting 3x's a week. Also, I upped my calories from 1200 to 1700. I *could* have stair stepped it but you know, I'm 5'11 and weigh 175. I'm not 5'2. I need to stop eating like I am. I've gained FOUR lbs. FOUR. And I'm still feeling the same fat but I KNOW this is a mental thing I'm just going to have to get over. I honestly think with all the crazy diets I've done in the past, my metabolism just doesn't know wtf to do with me. Even though I'll be in a bikini in a month, I HAVE to give my body time to repair the damage I've done. I know (mentally -- even though it still sucks) that I didn't gain 4 lbs of fat. I know this. Change WILL come.
You are correct, that 4 pounds is water and glycogen. It'll normalize as your body adjusts. You are on the right track! Stay with it. Also, I still think your cals are a little low. Try going to fat2fit.com and using thier formula. I like it a lot and Dan is a regular poster here who is extremely helpful.
I didn't see a formula? It was just a sales website for some diet?
fat2fitRADIO.com under the tools section. The radio is important
Okay, I did the calculator and it suggested 2450 calories to attain the fat loss I'm wanting. Um...it's not that I *don't* believe it, but I don't know...that's a lot! I mean, my mentality is still frail ya know ;-).
I am the same height and weight as you are and upped my calories a few weeks ago to 2400-2600 calories per day, netting around 1900-2000 after my exercise is subtracted. I've seen more progress in terms of fat loss in the past few weeks than I did in the two months prior that I was eating 2000-2200, which was undereating for my height, weight, and activity level.
And if you try upping your calories and it doesn't work, then you can always lower them again. But you won't know if it works unless you try.0 -
:ohwell:I have about 10 lbs of straight fat to lose. About 3 weeks ago, I changed my workout from VERY high intensity cardio (and weights, just not heavy) to very heavy (for me) lifting 3x's a week. Also, I upped my calories from 1200 to 1700. I *could* have stair stepped it but you know, I'm 5'11 and weigh 175. I'm not 5'2. I need to stop eating like I am. I've gained FOUR lbs. FOUR. And I'm still feeling the same fat but I KNOW this is a mental thing I'm just going to have to get over. I honestly think with all the crazy diets I've done in the past, my metabolism just doesn't know wtf to do with me. Even though I'll be in a bikini in a month, I HAVE to give my body time to repair the damage I've done. I know (mentally -- even though it still sucks) that I didn't gain 4 lbs of fat. I know this. Change WILL come.
You are correct, that 4 pounds is water and glycogen. It'll normalize as your body adjusts. You are on the right track! Stay with it. Also, I still think your cals are a little low. Try going to fat2fit.com and using thier formula. I like it a lot and Dan is a regular poster here who is extremely helpful.
I didn't see a formula? It was just a sales website for some diet?
fat2fitRADIO.com under the tools section. The radio is important
Okay, I did the calculator and it suggested 2450 calories to attain the fat loss I'm wanting. Um...it's not that I *don't* believe it, but I don't know...that's a lot! I mean, my mentality is still frail ya know ;-).
I am the same height and weight as you are and upped my calories a few weeks ago to 2400-2600 calories per day, netting around 1900-2000 after my exercise is subtracted. I've seen more progress in terms of fat loss in the past few weeks than I did in the two months prior that I was eating 2000-2200, which was undereating for my height, weight, and activity level.
And if you try upping your calories and it doesn't work, then you can always lower them again. But you won't know if it works unless you try.
I *did* just up my calories from 1200 to 1700 with the thought that if it didn't work, I could gradually take a few away. Not if it didn't work or I gained, to add MORE. Hmmm.....I don't know!0 -
I'm about a month into StrongLifts 5x5. While lifting, I have noticed that my weight loss slowed down a fair bit, or appeared to level off at times. This week, I took a break due to some shoulder pain, and the weight is coming off the scale at a ridiculous rate (like 10 pounds since last Friday).
I don't know for certain, but I suspect that lifting 3x per week caused my body to retain a lot of extra water to recover, but fat was still coming off the whole time. Now that I've spent 7 days without lifting, that water's getting flushed out. Anyhow, if you want to see the scale move, take a few days off from the weights and see if it works. 0 -
About a month ago I started lifting with my fiance about 3 times a week and dropped my cardio down to 15 at the max..i only have time to lift and do 15 min of cardio...seems like when i started lifting my weight is still staying the same give or take .1,.2 lbs!! I havent been faithful with my logging but eating the same things i was b4 i started the weights!!! Is anyone else having the same problem??? Sorry if this is a repeat!
Weight loss is mostly diet. If you don't know exactly your in and out for cals, you can't know if your exercise has anything to do with this. Also, you should be doing 2-3 days of weights/strength training a week with a 5 minute warm up (not high intensity) and get your cardio in 3-4 days a week. (20-30 minutes) But before you look to exercise, start logging again.0 -
I wish I had the balls to post my progress pics...but I dont lol
I have a pic from January to March, I lost 33lbs and it's noticable but nothing special. The pic from March to May which is when the weight training started is rediculous but I only lost 14lbs. Screw the scale! it will be the best thing you do!
Also like dlwyatt82 said, stop working out for a week and you will see a huge drop in weight, I went to vegas and ate whatever I wanted and lost 5 lbs in 4 days. Your body holds on to a lot of water when you weight train!0 -
I lost two stone in eight weeks through dieting and walking for about 2 hour a day but since i have stared the gym doing weight, 3 time a week and swimming 5 times a week my weight loss has really low down to about a pound a week. However after reading the post I know I need to stop focusing on the scale. 0
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Thank you everyone that replied!! I'm sorry that I haven't replied in a few days..been feeling really tired and been sleeping a lot and taking naps after work..wow..im tryin to get motivated again to start logging! I'm a dental assistant at a busy endodontic office and most days we work through lunch...so I really have no time to log and by time I get off work im exhausted and have to cook..I try to cook light but sometimes i have to cook what we have...! Its hard being an adult sometimes...lol good thing I don't have any children yet...whew!!0
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