Mantra time from the resident curmudgeon. The three part formula for fat loss (weight loss is NOT the goal as such)in ranked order is nutrition (diet), strength training and then in last place cardio. When comes to nutrition is not only the number of calories we eat but where those calories come from which count. The 100 calories from tortilla chips are not the same as 100 calories from a piece of fruit.
While it may seem we slap on fat with reckless abandon and lose it at a glacial rate the process of fat loss and getting fit is always a work in progress. Just keep on keeping on, add dedicated strength training to good nutrition and you will make progress.
Fitness Minutes: (1,628)
28 2/8/12 10:51 A
You are correct ARCH about me not gaining this weight overnight. But I can tell you I DID gain it in a few months! I quit smoking 2 years ago and I swear to you just in a few short months I was up 20 pounds. The funny thing? Is that I was so afraid of gaining and replacing the cigs with food that I watched and wrote everything down that I ate. To be honest, I don't think I was eating enough. I was skipping meals allot. I know I am going to succeed. I quit smoking so I know I have the will power to drop a few. It's just bumming me out to as how FAST the weight came on. And how SLOW it seems to be coming off. I can't wait until I can tell you all that I lost some! I keep thinking maybe I am missing something?? I have the patience. And I know I am physically able to do strength training. I do firewood on a daily basis. lol! I love to read other people's take on the situation and words of advice. Thanks.
Fitness Minutes: (210,855)
20,757 2/8/12 10:25 A
It's only been a month. The weight doesn't magically drop off the minute we decide we need to lose. While a safe weekly weight loss would be 1-2 pounds, there may be weeks you don't lose. There may even be weeks when you gain ! And that doesn't mean you're doing something wrong. This is NOT the Biggest Loser. Those types of dramatic losses are just not typical.
What to do ? As the coaches all say,"Trust the process". IF you continue to eat right, watch your portions and get some regular exercise that includes some strength training, the weight will come off with time. BUT, you have to give your body time to change. You didn't gain the weight overnight. it's not coming off overnight. It really could take 6-8 weeks of healthy eating and regular exercise before a person sees a change in the scale. And that too is perfectly normal.
One thing I will recommend is that you don't do strength training here and there. Do your best to dedicate at least one workout per week to strength training. And don't be afraid to lift a weight that challenges your muscles. You will not bulk up. that's a misconception. Women don't pack on muscle the same way men do, but we both benefit from the workouts.
But, once again, you have to be patient ! Contrary to what happens on the Biggest loser and contrary to what those late night informercials say... you will not change your body in 30 days or less. That just doesn't happen in reality. Weight loss is a slow steady process that takes time. You didn't gain the weight overnight. It's not coming off overnight.
So, do make sure you're doing some strength training. And no, increasing the amount of cardio will not speed up your weight loss. that too is a misconception. Weight loss is all about what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy.
And you are not too old to lift a heavy weight. I'm older than you and I lift regularly. I do push ups too. You'd be surprized how strong you are if you give yourself a chance.
Did you input your new calories burned into your fitness tracker? There's a chance that would change your nutritional goals. You may actually need to eat more to support how much exercise you're doing. It's also normal to have stops and starts during weight loss, especially when adding/changing workouts.
Honestly, I might cut back on the cardio and add more strength training.
Fitness Minutes: (1,628)
28 2/8/12 10:16 A
I started Spark beginning of Jan. Started out with cardio about 3 times a week at around 35 minutes each time. Stuck to my 1200-1550 cals a day. First week or two 5 pounds came off! Ok...I think to myself "hey if I bump up my cardio and add a little strength training it should come off even faster" Right? Ha! I am 168 pounds 5.5 female. 40 years old. I want to lose 20 pounds. I would settle for FIVE right now. I started doing aerobic cardio 5 times a week for 45 minutes and have added a little strength training in as well. Still staying in my calorie range. I am burning around 1400 cals a week. Most of the time even more than that. Since I did this the weight loss has just STOPPED!!! I actually GAINED a couple of pounds. Should I cut back on the cardio? Should I eat more? Really would like some input. I mean to not lose a thing in 4 to 5 weeks is a little crazy when i have been trying so hard.
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