Is my trainer right?
Miss_E_
Posts: 45 Member
Hi, really confused, started a new gym program at my gym when i joined mfp to shift some weight, have been doing this for around 6 weeks now, got a program off my trainer which involves doing 40 mins cardio and using different weight machines four times a week, plus i do zumba once a week, was very excited as ive always concentrated on cardio so was looking forward to using weights, after 4 weeks had a review and had the weights increased, so i know im getting stronger but in 6 weeks i have only lost 1lb! no inches and clothes feel the same 
i am netting my bmr 1500 and eating back exercise calories, told my trainer this and he says im eating to many calories! that to lose weight i need to eat lower than 1500 calories and not eat back my exercise calories! to scared to try this as i think i will starve, my gym routine is an hour and a half and really intense, just dont know what to do next? is it possible that im doing to much exercise to get results? this has kinda put me off wanting to carry on with weights, before this new program 1 year ago i was doing light weights myself and cardio and only going to the gym 3 times a week and had better results? or is my trainer right? am i just consuming to many calories? x
i am netting my bmr 1500 and eating back exercise calories, told my trainer this and he says im eating to many calories! that to lose weight i need to eat lower than 1500 calories and not eat back my exercise calories! to scared to try this as i think i will starve, my gym routine is an hour and a half and really intense, just dont know what to do next? is it possible that im doing to much exercise to get results? this has kinda put me off wanting to carry on with weights, before this new program 1 year ago i was doing light weights myself and cardio and only going to the gym 3 times a week and had better results? or is my trainer right? am i just consuming to many calories? x 0
Replies
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Try eating 1200 a day & don't eat back ALL your exercise calories. I know that if I do I either stand still or gain.
Give it a go for a week, 7 days wont do any harm & it might just kick start your weight loss again.0 -
Sure.. you can eat less and lose some more weight... possibly faster... but it' main maintainable to lose the weight slower while properly fueling your body. You'll be less likely to gain the weight back and less likely to have slip ups because you eating enough. Check out the group Eat More to Weigh Less... A lot of helpful information in there0
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It's certainly possible, creating an excessive calorie deficit through exercise and inhibiting weight loss has been mentioned before - not saying that's the case here, but something's clearly not working.is it possible that im doing to much exercise to get results?
If you had a previous regime that worked better then do that. If your BMR is 1500 and you eat that you should have a 300 deficit on sedentary days - although these things are only estimates. Eat 1500 and do your light exercise regime for 3 or 4 weeks. If no loss then assume your BMR must be lower and take 200 calories off.0 -
But this is what is confusing me, if i eat any less then i wont be netting my bmr and i thought that this is what you were at least suppose to net? also im 5ft 8, only thing that i can think off is i quit smoking 2 months ago so maybe my metabolism has slowed right down? but thought i would combat that with all the exercise?0
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Sure.. you can eat less and lose some more weight... possibly faster... but it' main maintainable to lose the weight slower while properly fueling your body. You'll be less likely to gain the weight back and less likely to have slip ups because you eating enough. Check out the group Eat More to Weigh Less... A lot of helpful information in there
I
you. You took the words out of my mouth. 0 -
But this is what is confusing me, if i eat any less then i wont be netting my bmr and i thought that this is what you were at least suppose to net? also im 5ft 8, only thing that i can think off is i quit smoking 2 months ago so maybe my metabolism has slowed right down? but thought i would combat that with all the exercise?
Maybe you need to give it more time? Don't forget that if your used to doing cardio and not weights that you have probably increased your muscle mass now which could result in the minimual weight loss and lack of measurement changes..0 -
Its not about how many calories you eat. It is about finishing the day with a caloric deficit. Another thing I woudl do is lose the machines. They do come in handy from time to time, but dumbbells or free weights in my opinion are superior. And lift heavy. I don't mean every rep be nigh impossible, but by the conclusion of your set the last rep should be difficult. I tend to time my rest between sets as well.
I am curious about your cardio routine as well. What does it consist of?0 -
Sure.. you can eat less and lose some more weight... possibly faster... but it' main maintainable to lose the weight slower while properly fueling your body. You'll be less likely to gain the weight back and less likely to have slip ups because you eating enough. Check out the group Eat More to Weigh Less... A lot of helpful information in there
Already joined this group and thats what i have been trying to do, want it to be a life style change, never been on a low calorie diet then upped calories, just gone straight in at netting 1500, maybe i need to increase it even further? will try and eat cleaner and up my protein to see if that helps, thanks x0 -
Because you are lifting, you may not be eating enough! No change in measurements means your muscles aren't growing and the fat isn't shrinking, despite doing all this work. Your body is holding onto everything it can and using all the calories you eat to do so. I would increase your calories to your TDEE-15% and see what you look like in a month! I see you have checked out the Eating More to Weigh Less group, but have your run the TDEE calculator and figured out your TDEE accurately?
Eating at BMR, even if you eat back your exercise calories is not the best way to lose weight. For me it just makes me feel crappy!0 -
I know quite a few people who actually put on weight when they initially moved from mainly cardio routines to strength training, and that was my experience in the 1st month. This does change, and you should start losing again and also start seeing physical changes.
It doesn't look to me like you are doing too much exercise, and I would not suggest you start cutting your dailly calorie intake. Perhaps you should continue with what you are doing for a little longer, and if that does not work, then re-evaluate what you are doing.0 -
That's a point of view, but it's not a fact / rule / law. You need to create a calorie deficit and eat enough to get the macro and micronutrients you need, then you lose weight. That might be above or below your BMR.But this is what is confusing me, if i eat any less then i wont be netting my bmr and i thought that this is what you were at least suppose to net?
Not sure about the smoking, would have to read up. I did see something the other day which was about how to stop quitting smokers putting on weight.0 -
Also, what is your water consumption? Are you drinking enough? I didn't lose any weight last week, until I started drinking 8+ glasses of water! Then it dropped quick! When you start strength training, your muscles typically hold onto the water until they adjust to being worked so hard.0
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Its not about how many calories you eat. It is about finishing the day with a caloric deficit. Another thing I woudl do is lose the machines. They do come in handy from time to time, but dumbbells or free weights in my opinion are superior. And lift heavy. I don't mean every rep be nigh impossible, but by the conclusion of your set the last rep should be difficult. I tend to time my rest between sets as well.
I am curious about your cardio routine as well. What does it consist of?
This is kind of an issue for me as well, i never wanted to use the machines, i wanted to use free weights from the off, but was intimidated by going over to that area as i dont have a clue and there are no women there at all, dont have very high confidence when i told my trainer this it was of an evening so free weight section was really busy (i usually go in the day time) and my trainer said that not even he would go over there at this busy time! that was it! just dont have the confidence to go over there myself, by the way, not paying the trainer, there just standard that work at the gym to give basic training plans.
Cardio consists 20 mins on cross trainer and 20 mins on bike one day then 20 mins cross trainer and 20 mins treadmill interval training the next day, plus weight machines both those days and zumba once a week i have two routines so im not working the same muscles when im doing the weight two days in a row
Also i know it seems lots of cardio but i enjoy the cardio, it helps with stress levels so dont want to give that up0 -
I'm a personal trainer and nutrition coach. If you reduce your calories too low your body will go into survival mode and start to hold on to the fuel that you put into your body, translation, weight gain. Also if you are doing a workout that you are not enjoying or working out too much, chances are you will not stick with that program. Weight training is very important to build lean body weight which in turn will burn more calories at rest. I would suggest you get a minimum of 30 min of cardio a day and make the most of it. (Try doing an interval workout!) As far as resistance training goes, each muscle group should get at least 2 workouts a week. You can do a total body workout twice a week or try a split routine so you're not speeding so much time in the gym.
As far as your calories go, don't drop them below 1200!!! I don't eat back my calories burned. Make sure you're eating every couple of hours to keep your metabolism pumped up and get a good combo of protein and carbs. Also make sure you're getting all your water and fiber.
Be patient and I'm sure you'll get the weight off. You don't want to loose too much too quickly, you will loose your lean body weight. 2 pounds a week is a safe lose. Make it a way of life!
In Health
CJ0 -
Thanks for all the help everyone, think that i need a new start with calories so in a few days will stick to my gym routine for now ( but demand to be shown how to use the free weights at my next review) and going to try eating my TDEE - 15%, so any recommendations for the best calculator to work this out please
also if im understanding it right because im cutting my TDEE by 15 %, i dont eat exercise calories back do i? - figured it out thanks need to eat 1994 calories, will give it a try, thanks again x 0 -
Don't starve yourself, don't go around hungry all the time.
1500 cals is not too much, in my opinion. just make them good, low sugar, no enriched flour, calories. maybe you could try to eat more low GI fruits and veggies, and lean meats, and less grains.
your body will do what it needs to do , naturally, if you give it the right fuel. If you work out regularly, and eat the right foods, and eat slowly
so you don't over eat--- it will all work out, and you will see.0 -
How close are you to you goal weight? How much more are you looking to lose?0
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I couldn't tell you how much you should eat without more information (weight, body fat %, activity not counting exercise, and exercise calories burned), but I will say, I probably wouldn't recommend cutting calories more. In fact, I'd probably recommend you eat more to fuel you activity, unless you only have like 80-90 pounds of lean body mass. You need to eat based on your bodies needs, not a set diet number. Unfortunately, most trainers aren't certified in nutrition and can't legally give you a diet plan because it is outside their scope of practice. So, I definitely wouldn't listen to the trainer for nutrition advice unless you can physically see his degree in nutrition.
As for your exercise, are you doing your cardio or weights first? If you are doing your cardio first, that would explain why you aren't losing fat (and inches). When you do cardio, the body will pull from both carbohydrate stores and fat stores with carbs being the primary fuel for the first 20-30 minutes so that they can provide the by-products of carb burning that are needed for the chemical reactions to burn fat. After those by-products of carbohydrate metabolism are available and there is adequate oxygen available, then you will burn more of your calories from fat. Weight training burns carbs in order to meet the energy requirements for the intensity of the exercise. If you do weight training prior to cardio, then you have the by-products of carbohydrate metabolism available from the weight training and the cardio can go into more fat burning sooner. If you do cardio before weights, then you won't get into as much fat burning and then when you go to do weights you won't be able to go as intensely because of the decreased availability of carbohydrates to fuel the movements. So, for exercise, my recommendation is to make sure you are doing your resistance training before your cardio. Just be sure to warm up with 5-10 minutes of total body movement (which can be on a cardio machine if that is most convenient for you) before your weights.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist0 -
Sure.. you can eat less and lose some more weight... possibly faster... but it' main maintainable to lose the weight slower while properly fueling your body. You'll be less likely to gain the weight back and less likely to have slip ups because you eating enough. Check out the group Eat More to Weigh Less... A lot of helpful information in there
The fact is the OP has only lost 1lb - ONE POUND - in six weeks, that is not acceptable for the amount of effort she is putting in.
OP do as your trainer advises.0 -
But this is what is confusing me, if i eat any less then i wont be netting my bmr and i thought that this is what you were at least suppose to net? also im 5ft 8, only thing that i can think off is i quit smoking 2 months ago so maybe my metabolism has slowed right down? but thought i would combat that with all the exercise?
Maybe you need to give it more time? Don't forget that if your used to doing cardio and not weights that you have probably increased your muscle mass now which could result in the minimual weight loss and lack of measurement changes..
Six weeks is plenty of time to see if one way works, it isn't working, the OP needs to change their strategy and take their trainer's advice.0 -
I couldn't tell you how much you should eat without more information (weight, body fat %, activity not counting exercise, and exercise calories burned), but I will say, I probably wouldn't recommend cutting calories more. In fact, I'd probably recommend you eat more to fuel you activity, unless you only have like 80-90 pounds of lean body mass. You need to eat based on your bodies needs, not a set diet number. Unfortunately, most trainers aren't certified in nutrition and can't legally give you a diet plan because it is outside their scope of practice. So, I definitely wouldn't listen to the trainer for nutrition advice unless you can physically see his degree in nutrition.
As for your exercise, are you doing your cardio or weights first? If you are doing your cardio first, that would explain why you aren't losing fat (and inches). When you do cardio, the body will pull from both carbohydrate stores and fat stores with carbs being the primary fuel for the first 20-30 minutes so that they can provide the by-products of carb burning that are needed for the chemical reactions to burn fat. After those by-products of carbohydrate metabolism are available and there is adequate oxygen available, then you will burn more of your calories from fat. Weight training burns carbs in order to meet the energy requirements for the intensity of the exercise. If you do weight training prior to cardio, then you have the by-products of carbohydrate metabolism available from the weight training and the cardio can go into more fat burning sooner. If you do cardio before weights, then you won't get into as much fat burning and then when you go to do weights you won't be able to go as intensely because of the decreased availability of carbohydrates to fuel the movements. So, for exercise, my recommendation is to make sure you are doing your resistance training before your cardio. Just be sure to warm up with 5-10 minutes of total body movement (which can be on a cardio machine if that is most convenient for you) before your weights.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist
Based on the credentials given here, I would probably go with this
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My current progress is over 6.5 weeks. I lost 7 pounds (SW 156 CW 149). I eat back some of my calories but not all. Some friends who eat back all of their calories are in the same situation as you. You can add me if you want to see my diary. I also eat chocolate and crap all the time. I know if I ate clean I could lose more but I would fall off the wagon completely so I don't let myself have a little of whatever I want.0
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You should eat at least your BMR, also go to www.fat2fit.com and see what your TDEE is, and do the milatary BMR, I was told to take about 300-400 calories off my TDEE, (for me my TDEE is about 2200 I took 400 off and now I eat 1800 to lose 1lb a week).
Only eating 1200 calories a day is dumb but still people do it, unless you are very short and lie in bed all day lol
Good luck!0 -
I couldn't tell you how much you should eat without more information (weight, body fat %, activity not counting exercise, and exercise calories burned), but I will say, I probably wouldn't recommend cutting calories more. In fact, I'd probably recommend you eat more to fuel you activity, unless you only have like 80-90 pounds of lean body mass. You need to eat based on your bodies needs, not a set diet number. Unfortunately, most trainers aren't certified in nutrition and can't legally give you a diet plan because it is outside their scope of practice. So, I definitely wouldn't listen to the trainer for nutrition advice unless you can physically see his degree in nutrition.
As for your exercise, are you doing your cardio or weights first? If you are doing your cardio first, that would explain why you aren't losing fat (and inches). When you do cardio, the body will pull from both carbohydrate stores and fat stores with carbs being the primary fuel for the first 20-30 minutes so that they can provide the by-products of carb burning that are needed for the chemical reactions to burn fat. After those by-products of carbohydrate metabolism are available and there is adequate oxygen available, then you will burn more of your calories from fat. Weight training burns carbs in order to meet the energy requirements for the intensity of the exercise. If you do weight training prior to cardio, then you have the by-products of carbohydrate metabolism available from the weight training and the cardio can go into more fat burning sooner. If you do cardio before weights, then you won't get into as much fat burning and then when you go to do weights you won't be able to go as intensely because of the decreased availability of carbohydrates to fuel the movements. So, for exercise, my recommendation is to make sure you are doing your resistance training before your cardio. Just be sure to warm up with 5-10 minutes of total body movement (which can be on a cardio machine if that is most convenient for you) before your weights.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist
Based on the credentials given here, I would probably go with this
GREAT ADVICE :-)0 -
Thanks all again for advice, yes i have been doing my cardio first, never even thought about doing weights first so will definitely give that a try, think i will try cutting my calories a little as my trainer has advised and see how i go with that, at this point its worth a try, plus have just ordered some protein shake as i need to up my protein alot more, taking a break from it all for a few days then gonna start fresh, will repost again in a few weeks hopefully with some results, thanks for everyones help 0
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I have used this one. http://scoobysworkshop.com/calorie-calculator/Thanks for all the help everyone, think that i need a new start with calories so in a few days will stick to my gym routine for now ( but demand to be shown how to use the free weights at my next review) and going to try eating my TDEE - 15%, so any recommendations for the best calculator to work this out please also if im understanding it right because im cutting my TDEE by 15 %, i dont eat exercise calories back do i? - figured it out thanks need to eat 1994 calories, will give it a try, thanks again x0
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