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2006/07/23, 06:35 AM
I don't understand why i am not gaining the desired results from my work-outs? I do cardio exercise for an hour 2-3 times a week, and weights for an hour 2 times a week on the days i dont do cardio. I always break a sweat, and my diet appears perfect.. consuming around 1200 calories daily. I can feel increased muscle tone since doing weights, but i havent lost any weight and dont look or feel any thinner. Ive been exercising for a few months now. I have 22% body fat, but my goal weight is to be 11 lbs lighter.. Anyone have any idea why its not working?
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2006/07/23, 08:13 AM
I know what you mean, I seem to be having the same problem. :(
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2006/07/23, 10:40 AM
You may need to eat more. 1200 calories a day isn't much... what exactly is your diet? Have you taken measurements around your abs or anything? Muscle is more dense than fat, so it takes up less space. Because of that, your clothes my fit different or looser.
t
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/07/23, 08:16 PM
crazy_cat I feel the same way. It gets frustrating when you are putting so much work and effort into something, to see little or no results.
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2006/07/23, 08:41 PM
Take note of TimDay's comment. I have also gained weight but I fit in smaller clothes (I have lost inches = I have lost fat). Don't give up!
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2006/07/23, 09:03 PM
Heres a sample of my diet to view:
Breakfast: 1 bowl of lowfat/highfibre cereal with lite milk, 1 fruit.
Morning snack: 1 serve of lowfat yoghurt with some nuts and seeds.
Lunch: Tuna and avocado salad.
Afternoon snack: 1 fruit and low-fat milk drink.
Dinner: Healthy protein meal with salad or veggies.
Snack: 1 serve of lowfat yoghurt or 1 fruit.
This all roughly comes to 1200-1300 calories.
I enjoy my work-out, and i work really hard, but for what? My clothes fit the same as they always have, i dont feel that i have lost any fat.. I haven't lost or gained weight and it does get so disheartening..
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2006/07/23, 10:09 PM
I think you might benefit from a little more fat in your diet. Try going a little extreme in the other direction. Drop the fruit altogether and add more protein and healthy fats. A fish oil supplement will help. It can get pretty frustrating but that's what I do on a fat cutting cycle. If what you're doing isn't working, go in the other direction. Unfortunately our bodies try to out think us. :)
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2006/07/24, 02:53 AM
Agree with mike. Drop the fruit. you can occassionally eat a bit of fruit mixed in with your oatmeal or as a complement to something else...postmorning I definitely would not.....
What are your dimensions? height, weight, etc
1200 calories could be too little....
Bump up protein, eat only complex protein, and more healthy fats...
I highly recommend fish oil also....though if u supplement u need to coutn these calories also....
Also just because u not losing weight does not mean your body is not changing....u may be shedding bodyfat or building some muscle
Also just want to point out but just because u are physically in the gym x amount of time y days a week...does not mean you're doing those things well
I would switch to HIIT type cardio or try doing sprints with breaks in between....
For lifting weight...if u want results switch to freeweights if you already dont....machines and cables are poor choices....much of the time useless....
If you dont already do these exercises ...then start...
Deadlifts
Squats
Military Presses
Chin Ups/Pull Ups
Dips
Bench Presses
Good Mornings
Also results happen over longer period of time....yes it's somewhat hard to see all these so called people shedding 50lb in 3 months or other crazy results...but you must ask yourself at what cost these results are achieved and how much they will impact you in the future....
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2006/07/24, 02:54 AM
eat fruit mixed in during breakfast time*
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2006/07/24, 02:57 AM
ERR...."eat complex carbs(quinoa,brown rice, amaranth, yams, buckwheat, etc)
this thing needs a edit feature to correct errors...LOL
e.g. i suggest mixing buckwheat/brown or black rice wiht quinoa....seasoned with some extra virgin olive oil and perhaps spices to taste(tho try to keep sodium low).... with like avacado and piece of chicken breast or tuna .etc
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2006/07/24, 03:42 AM
Alright.. only eat fruit with breakfast, eat more protein and healthy fats, i'll give this a go.
What is HIIT type cardio? Yes i am already doing most of those weights exercises, except 'good mornings', what are those?
The fish oil supplements i have contain 1 gram of oil per capsule, but it doesnt say how many calories? Any ideas? I need to be able to count these calories in..
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2006/07/24, 04:01 AM
if u are doing others, then dont worry too much about GMs....they look similar to babrell squats(if u do both with barbell) at the start but u keep hips up and keeping arch in ur lower back lower your chest down so that its parallel to the floor...its mostly a lower back exercise, but it hits hips, butt, and other muscles isometrically....if you do deadlifts and squats consistantly then u can do GMs from time to time to switch things up...heavy lunges and step ups are good also...
I wouldnt eat fruit at every breakfast either...from time to time...perhaps few times a week....i mostly meant it in the way that you can have fruit from time to time during breakfast only....
HIIT is high intensity interval training and there are many posts about it here.....generally after short warm up, 5 min jog, u are doing fast run/sprint followed by light jog to regain breath/lower heart rate then repeat....15-30 sec sprint followed by 2 min recovery jog....continued in cycle for the entirety of the cardio sessions which can be 10-15 min to start and can be 30 min long....i would not go too long but instead try to increase the speed at which u run or sprint or lower recovery jog time....instead of 2 min down to 90 sec or 60 sec...eetc....
fat has 9 calories per gram....so each 1g or 1000mg capsule has 9 calories...however i suggest to take 3-5g morning and 3-5g at night....while dieting....so that comes out between 54 and 90 calories total....
fish oil is such an amazing suppelemt that its benefits are too long to list...from protecting from heart disease to helping prevent muscle loss during dieting, to helping keep vision as u get older, to helping skin avoid sundamage/wrinkles....etc...one of the most truly underrated supplemets out there.....
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2006/07/26, 02:51 AM
I am considering going on a high-protein/high-fat/low-carb diet for one week to kickstart the fat burning for my diet, after this week i will slowly increase complex carbs and decrease the fats. My friend did this for a week and it really helped with her weight loss.
A sample menu looks like this:
Breakfast: 3 egg omelet with 1 tsp olive oil, 30g cheese, small low carb salad. 2 fish oil capsules.
Snack: 1 Tbsp peanut butter on cucumber. 2 fish oil capsules.
Lunch: Tuna salad, 30g cheese, quarter of an avocado.
Snack: 15 almonds, 150ml diet (artificially sweetened) yoghurt with linseeds. 2 fish oil capsules.
Dinner: 2 soy fillets with tomato and cheese topping, salad.
equalling around 1450 calories.
How does this look? Any suggestions, any disapprovals?
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