I totally agree with Archimedes. Exercise can increase water retention, and this increase in your lean mass can lead to little change in the scale, even as you are burning fat.
But muscle and water are considerably denser than fat, and typically this shows up as inches lost, even if the scale is being unco-operative. The tape is a much better means of tracking your progress than the scale. So stop weighing, and start measuring.
Fitness Minutes: (5,041)
255 10/25/13 2:25 P
Yes, I agree! Plus I think long term I can maintain 30 minutes of exercise daily verses an hour. Its much more attainable for me right now. As I continue to lose weight I might start adding additional exercise but more in the form of core exercises or simply going hiking and playing sports :)
Fitness Minutes: (79,758)
2,489 10/25/13 11:23 A
I find that weight lifting makes me ravenous, cardio not quite as much. I've been lifting (focusing on powerlifting) 4 days a week. I think I've just realized the same thing as you... it's too much! Not only am I suddenly experiencing symptoms of overtraining the last few weeks (I've been getting way more sore doing the same thing and it's taking me longer to recovery) but my appetite has been out of control. Particularly 24 hours after my lower body day which is a rather intense routine. It tends to out do most of the deficit I created earlier in the week because I'll wind up having to eat an extra meal the next 2 days of recovery.
I'm cutting back to 3 days/week, next week and considering cutting back on some of the cardio as well. I workout 6 days a week and I'm thinking of cutting back to 5. See if it helps.
I do agree that you probably lost fluid weight. The more you exercise, the more fluid your muscle retain (glycogen stores). Cutting back on frequency or intensity reduces the amount of fluid retained. If it's helping to keep your appetite under control then stay with it. You have to find your sweet spot and work smarter, not harder! :)
Edited by: JENNILACEY at: 10/25/2013 (11:24)
Fitness Minutes: (218,745)
21,373 10/25/13 11:11 A
The weight loss you experienced has more to do with a water weight fluctuation than the amount of exercise you do.
When a person works out intensely, their muscle fibers soak up water like a sponge. This is what they are supposed to do. So, when you do an intense activity, you may notice your weight goes up not because you ate too much, but because your body/muscles are retaining water. Your muscles will release any excess water they don't need once your body has adapted to the new routine. that's why you noticed a four pound drop in a week. it's because your body was shedding water weight.
And since your changed your workout from an intense 45-60 minutes to a low intensity 30 minutes, you basically shed water weight. This really IS perfectly normal. Most of the members will tell you that because of water retention, there weight can vary quite a bit. I can easily gain or lose 3-4 pounds in a day because of water weight.
When it comes to weight loss, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit. In short, you can't outrun a bad diet with exercise. If you want to lose weight, you have to eat right first. Exercise can only help a person lose weight IF a caloric deficit is created.
Here's the catch 22 that most people don't understand. When a person increases the amount of exercise they do, that does increase their appetite. Why ? Food = energy and no food = no energy. So, if you increase the amount of activity you do, your body is going to crave more food for energy. By decreaing the amount of exercise you do, that decreased your craving for food because your body required less food for energy.
What to do ? If you want to lose weight, you have to change how you EAT. If you want to become fitter, you exercise. What you do for exercise depends on your personal fitness goals. Because the truth is, exercise really doesn't help a person lose weight. Losing weight really is all about what we eat.
Edited by: ARCHIMEDESII at: 10/25/2013 (11:20)
Fitness Minutes: (5,041)
255 10/25/13 10:57 A
I was doing 45-60 minutes of hard exercise and my weight was barely budging at all. On top of that I was getting intense hunger late night. Someone on here thankfully recomended exercising less. This sounded detrimental to my weight loss efforts but I gave it a try. I was on the verge of giving up. Starting Monday I have been doing 30 minutes instead and weight has just fallen off. I went from losing only 1 pound last week to losing 4 pounds already when this next week isn't even over! Does too much exercise stress your body or something? I'm wondering if I was pushing myself too far too fast or something. Any input and advice is GREATLY appreciated. Along with the weight loss I find myself even more energetic this week as well and happy.
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