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Not losing weight, strength training



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TACDGB
Posts: 6,024
4/7/13 2:38 P

Track what you are eating.....you might be eating more than you think. Do not back off on the strength training. It is so good for your body. I do it and can see real good changes in my body. Keep at it and give your body time to adjust to the new workouts.



SIMPLELIFE2
Posts: 698
4/7/13 11:16 A

Don't focus so much on the scale. If you feel better and stronger and your clothes fit better, that is progress, regardless if it is reflected on the scale. Have you considered having your body composition measured? Your muscle to fat ratio is much more significant. Although hydrostatic weighing is the most accurate, a fitness professional can get pretty accurate results with calipers. The special scales and hand-held devices aren't very accurate, so avoid them.

I weigh 7 pounds more than I did at my lightest weight, but I wear a full size smaller than I did at that time. The difference? I have more muscle mass, which is denser and takes up less space than the equivalent amount of fat. (And it's not just size inflation as my pants from that time are quite loose as well.)

There are so many benefits to strength training. Don't back off.



NAUSIKAA
Posts: 4,848
4/7/13 6:03 A

These are the steps you need to follow:

1) track your calories using the SP nutrition tracker - be honest - every bite counts!

The end.



MOTIVATED@LAST
Posts: 13,945
4/7/13 5:47 A

I agree that when you start/increase an exercise program, it is common for your muscles to retain water. This increase in your lean mass can lead to little change in the scale, even as you are burning fat.

However, muscle and water are considerably denser than fat (check www.dailyspark.com/blog.asp?post=quiz_how_
much_do_you_really_know_about_fat
for a great photo of this), and typically this shows up as inches lost, even if the scale is being unco-operative.

You say your clothes are fitting better, so you ARE losing fat. People have commented elsewhere in this thread about nutrition, but if you are losing inches, you are losing fat.

ST is actually an extremely effective fat burner. Without ST, up to 25% of your weight loss can come from lost muscle. Including ST in your program helps ensure more of your weight loss comes from fat alone, rather than a combination of fat and muscle. Don't stop strength training.

M@L



MPLANE37
SparkPoints: (64,774)
Fitness Minutes: (35,097)
Posts: 2,166
4/7/13 4:26 A

As BUBBLEJ1 pointed out, you need to first track your nutrition and stay within your daily range if you want to lose fat.

Also, don't expect results before two months. You might get results earlier, but it is more likely that you get them by two month mark.

The other point is if your body is used to the cardio that you do. If it is, you may end up getting less than ideal results. You would need to change your workout.


Edited by: MPLANE37 at: 4/7/2013 (04:33)


BUBBLEJ1
SparkPoints: (21,988)
Fitness Minutes: (20,943)
Posts: 2,801
4/7/13 2:46 A

Also, unless you are very short you are probably already at a good weight so your weight loss will be very slow. The less you have to lose the slower it comes off!



BUBBLEJ1
SparkPoints: (21,988)
Fitness Minutes: (20,943)
Posts: 2,801
4/7/13 2:45 A

1. It is common to notice a slight gain or no weight loss when you start strength training due to your muscles holding on to more water. This will even out in time. No need to stop ST.

2. If you aren't tracking your calories then you can't say the exercise isn't working. It probably is!

3. What's fairly healthy? I can eat a very healthy diet of 2000 calories... I'm not going to lose weight though!



BOB240
SparkPoints: (5,863)
Fitness Minutes: (1,285)
Posts: 350
4/7/13 2:45 A

you need to be in calorie deficit to lose weight. By weight training you reduce the amount of muscle as opposed to fat that you lose. This prevents you becoming skinny fat.

You might outline your prgramme - often "strength training" for some people is actually lightly disguised cardio..




FIRSTBB24
Posts: 572
4/7/13 1:05 A

I just started weight training 3x per week. Going on 2 weeks now. I eat fairly healthy, but haven't been tracking my calories. The problem is I have not lose a single pound!! I am getting really frustrated and I want to give up so bad, I have noticed my clothes feeling lose and i'm feeling more toned. Wheres the weightloss though? Should I back off strenght training??



 
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