I weight train only 3 times a week and walk daily- that's enough for me to increase muscle mass.. My muscles can only do one thing when given the correct food and exercise- get stronger and increase in size..
It doesn't make me BMI correct- bodybuilding just keeps the aches and pains undercontrol for me!
I can see improvement.. I don't let a scales define progress.. I had to put my trust in the process.. I can do stuff even if my chasis is rough from lossing 176lbs.. I like me at the heavier weight I have now as am fit..
Edited by: REDSHOES2011 at: 2/17/2012 (23:57)
Fitness Minutes: (883)
90 2/17/12 2:57 P
From day to day my weight always fluctuates between .5 and 1.00. That's why I've learned that the scale is not a friend that should be with me every day, but more like once MAYBE twice a week.
Fitness Minutes: (35,097)
2,167 2/17/12 12:27 P
Are you entering the calories burned correctly to your fitness tracker? Are you burning more calories than you should and not adjusting your caloric intake to match that? I did burn more calories than I should and did not adjust my caloric intake for a while. I stopped totally losing the fat. Then I reduced my exercise to the level acceptable by SP program. Since then I have started to lose again.
My pal Archimedes is right on. There are bunches of things that can show a gain on the scale WITHOUT meaning you gained actual body fat. Your scale weight will fluctuate a lot, so don't trust the scale. Here are examples of gains on the scale WITHOUT gains in body fat:
intense exercise, especially strength training - this makes the scale go up due to water and blood shifting within the muscle. It's normal and it's not a fat gain.
constipation/irregular bowel movements - even your body waste has a weight because everything inside you is affected by gravity.
normal fluid and hormone shifts - your body has bioryhthms related to menstruation, sleep/wake cycles, etc. Your hormones and body fluids will shift in response to these rhythms, and that can make the scale go up. Not a fat gain.
Eating fiber, drinking water - because everything is affected by gravity, these two heavy elements will have great weight inside you as well. Fiber can also cause bloating. Not fat gain.
Too much stress/too little sleep – can make things stop because your body perceives crisis. When the body perceives crisis, it secretes more cortisol which tells the body not to burn fat, but to store it.
eating too much sodium, eating processed and packaged foods - causes water retention leading to a gain on the scale. Not fat.
Any change to diet or exercise program - makes the scale go up as your body tries to work out these changes. Not fat gain.
Remember that to gain one pound of fat - ONE POUND - you'd have to eat 3500 calories ABOVE your weight maintenance calorie level. Meaning, if you maintain your present weight at 2000 calories a day, you'd have to eat 5500 calories to gain just ONE POUND of body fat.
If you know you didn't over eat, then you know you didn't gain body fat. It's fluctuation and nothing more. It will work out.
Keep track of your measurements - they don't lie the way the scale does. If your measurements shrink, you're losing fat no matter what the scale says.
See, people say they want to lose "weight" but what they mean is that they want to lose fat. They don't want to jiggle and they want to look better naked. This has almost NOTHING to do with the scale. What it has to do with is BODY FAT.
Track your measurements, take photos of yourself every 2 weeks, and if you have a pair of jeans that are too small, get them out. Hang them on your bedroom door. Try them on every 10days to 2 weeks. If you can fit in a little mroe each time, you are losing fat no matter what the scale says.
Look at it this way - if I told you I could knock 20lbs off your scale weight in about 10 minutes, you'd be really interested right? Ok, so I cut off your leg. BANG, you've lost 20lbs off the scale. Did you lose any fat? Nope, everything that jiggled before still jiggles. You didn't lose fat.
Focus on losing fat. That's done with eating healthy in a calorie deficit, doing strength training AT LEAST 2x per week, and doing cardio.
The scale is just the pull of gravity on your body in that moment. IT doesn't measure your body fat percentage, it doesn't measure how you look naked or in your bathing suit, it doesn't measure how fast you can run or how much weight you can lift. Just gravity.
Fitness Minutes: (218,445)
21,338 2/17/12 10:25 A
What you're experiencing is perfectly normal. It's nothing more than a temporary water weight gain. Ever notice your weight goes up during TOM ? Most women tend to "gain" weight during their menstrual cycle. Is that a fat gain ? Nope. it's nothing more than a temporary water weight gain that passes in a few days.
You may notice your weight goes up whenever you increase the amount of exercise you do. Is that because you gained muscle weight ? Not in a week. Women do not pack on muscle that fast. That too is nothing more than a temporary water weight gain. When you work your muscles intensely, they soak up water like a sponge. This is what they are supposed to do. Your muscles will release any excess water they don't need once they've adapted to the new routine.
I can easily gain 3-4 pounds in a day ! Is that a fat gain ? Nope, that too is nothing more than water retention. While a safe weekly weight loss would be 1-2 pounds per week, there may be weeks you don't lose. there may even be weeks when you gain ! That doesn't mean you're doing something wrong. It really is nothing more than a temporary water weight gain that passes in a few days.
In order to truly gain one pound of fat, a person needs to eat an extra 3,500 calories on top of their normal daily intake. So, if you know you didn't eat at least 5,000 calories, then you know you didn't gain fat.
I can assure you that if you continue to eat right, watch your portions and get some regular exercise that includes some strength training, you will see change with time. But, you have to be patient with yourself and your body. The closer a person is to a healthy weight for their height, the harder and longer it is to take off any excess.
Are you doing any strength training ? If not, I'm going to encourage you to start. If you really want to change your body, then you need to add lean muscle. A good strength training program could help you drop 1-2 clothing sizes without losing any weight. It's all about changing your lean to body fat ratio. Add lean muscle and your body fat will decrease. This will take time, but if you want to see change... you need to strength train. Muscle burns fat and the more lean muscle you carry, the more efficient your body will be at burning fat. Do not be afraid to strength train. You will not look like a body builder if you do it a couple of times a week. that is a misconception.
In short, you're normal. Change really does take time.
Fitness Minutes: (17,138)
692 2/17/12 9:54 A
I can't be the only person who has this issue, so I'm hoping someone else will share what works for them. I workout 4-5x a week (elliptical typically) and I do yoga, pilates and weights 3-4x a week. My workouts were 20-30 mins, and I've upped that to 30-45 mins 5 days a week. Instead of losing though, I'm maintaining weight or going up. I was 139 yest, now I'm 140.6. My calories yesterday were about 180 over what I should, but that doesn't equal a pound of weight. It feels like my metabolism continues to get worse instead of better, and in reality, I can't up my workouts anymore than they are. Not only do I have a back injury that prohibits anything crazy (off-road accident a few years back) but I work f/t and have 4 kids. I always heard "calories in, calories out" but that does not work that easily for some of us. My diet is typically within range (max of 1550 calories per day), we don't eat fast food, I cook from scratch, avoid fried/salty foods, and if we go out, we still eat healthy. It's so very discouraging to do all the right things and still not have it be enough.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.