Fitness Minutes: (82,393)
2,489 7/8/13 6:27 P
When you are new to an exercise program, increase intensity or duration your muscles retain more fluid (glycogen stores) to provide energy for your next work out. This fluid gain will often mask any fat loss on the scale. However, I have witnessed time and time again people who eat too few calories and can't lose a single pound. Eating too little will slow your metabolism (BMR) as your body tries to adjust to the low cal intake. In fact, any prolonged calorie deficit from your maintenance will eventually lower your BMR. It's very important to focus on anything that will help keep your metabolism sped up while losing weight. This includes strength training and eating enough calories (no extreme deficits). I'm not sure how long you've been on this low of an intake but you may even want to consider maintaining your current weight for awhile (while strength training) to help speed up your metabolism. (Yes, you may even gain a little since you're not used to eating that many calories). Otherwise, you will have a heck of a time trying to keep the weight off when you reach your goal weight. You will not be able to consume the amount of calories you should and maintain. You will gain weight on the amount of calories that should be your maintenance.
You really must up your calories. Have a handful of nuts or some other calorie dense food and eat more often. It is not likely you would be gaining muscle on that low of a calorie intake. Although it is possible to gain muscle/lose fat at the same time (particularly in beginners to ST) you have to eat a substancial amount of calories to grow new muscle. This is usually an amount of no less than -20% TDEE. Extreme calorie deficits will actually cannibalize lean muscle despite strength training.
It's great you're feeling healthier and stronger. Keep with it! I love ST, it has so many health benefits. Make sure you get plenty of fuel to feed those muscles.
When I started working out last summer, I was in sort of the same boat. I was exercising about 5 days per week, both strength and walk/run, but was losing no weight. I have always had more of a problem eating enough rather than eating too much. When I started making a concious effort to eat within the calorie range and especially to get enough protein, that was when I began losing weight.
Unfortunately, I gave up over the winter, and now that I have started over, I made sure to be concious of food choices/quantity just as much as I have been concious of activity level and I have dropped 12 pounds right off the bat.
It's anecdotal, but in my own experience, it's definitely just as important to be sure to get enough calories of the right foods as it is to be sure not to eat too much.
Fitness Minutes: (699)
17 7/8/13 10:43 A
Thanks so much for the words of encouragement. I plan to stick with it since I feel better but i know i need to work on the calorie intake!! and I must make them healthy calories!
Fitness Minutes: (18,978)
337 7/8/13 10:33 A
First off it's so great that you're getting so much exercise in! I can say from personal experience that I didn't really see any change in weight for the first month and a half. Usually I would have just given up at that point, but this time I stuck with it. Sometimes it just takes your body up to 4 to 6 weeks to get used to all that you are doing. Then all of a sudden you will start to see results.
You should definitely be hitting your target calorie range every day. With all the exercise you are doing, you need to make sure that you are giving your body enough fuel. I also was worried about eating too much and not losing weight. I promise you though when you eat the right amount, you will see your weight go down as well.
Congrats on feeling better and best of luck on your journey!
Fitness Minutes: (699)
17 7/8/13 10:24 A
For the last month I have been weight training and working out with weights 2-3 times a week and walking 2-3 times a week at about a 17 minute mile for 2 miles. My weight has not changed much, my clothes don't feel different but I feel stronger and healthier. can I be gaining muscle and getting rid of fat? My calorie intake is too low so I am trying hard to increase it. Most days i don't eat 1000 calories. But I am not tired or fatigued like I use to be.
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