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Toning up but no weight loss?

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SparkPoints: (36,524)
Fitness Minutes: (26,644)
Posts: 108
4/4/13 2:07 A

And yes, ADD cardio to your strength training routine. It is not either / or. These 2 activities are both worthwhile but yield different desirable results.

SparkPoints: (36,524)
Fitness Minutes: (26,644)
Posts: 108
4/4/13 2:02 A

Diet AND exercise lead to lasting weight loss and toned muscles. Most people don't exercise long or hard enough to get the results they want. I danced (ballet) until age 27 and was a pro figure skating coach into my 30s. I worked out an average of 4-5 hrs per day 6 days per week. I felt great! A more realistic goal for most non-pro athletes with FT jobs and families is 1.5-2 hrs per day: 30-60 min cardio (you should be sweating or amp it up!), 30-45 min strength training (no sitting around doing nothing between sets--- see this at the gym a lot--- what's up with that?), 30-60 min of yoga. Many people will say they don't have time to exercise so much but they have time for the TV, internet, bar hopping, video games, church, knitting, sodoku, cooking / eating / restaurants etc... No one has more time than another--- it is about using time effectively. Consider hiring a trainer once per week if you are not getting the results you seek. Most people simply don't push themselves enough or invest the time. A trainer can really give a blunt assessment and provide constructive / intense / effective strategies for you to implement everyday. They can hold you accountable and assess progess or lack thereof objectively. Find sports or exercises you enjoy and can get demonstrably better at. Make it fun! On the eating side, record every mouthful of food, even 1 taste, 1 cough drop or hard candy, 1 carrot stick, and so-called "diet" foods. These are not free calories and people tend to eat more than they think this way. Weigh your food religiously and estimate calories upwards. Most heavy people say they don't eat more than thin people, but 90% of the time they do--- and they eat more fattening foods. We are what we eat! Don't eat unless truly hungry. No boredom eating, scheduled eating, entertainment eating. It is also reality that we need less food as we age but few people adjust their eating accordingly. Eat more fresh fruits and veggies and fewer prepared or packaged foods. Avoid sugars and fake sugars. Understand the effects of any medications you may take on metabolism. Set your environment up for success and be in it for the long haul. Get a scale that measures body fat. So many people are MONW (metabolically obese normal weight i.e. "skinny fat.") There are so many things we can all do to improve our situations. We are all worth the investment we make in ourselves!

Posts: 2,751
4/3/13 10:00 P

I am toning up quite nicely , I notice the change in my waist and bum, not much weight loss shows on the scale. This is still progress. I do at least 10 mins. of exercise most days.

Posts: 732
4/3/13 5:10 P

When I first started out I didn't lose a single pound for 3 months, but I lost several inches from my waist and hips and went down a full size in that time. Weight isn't the best, nor the only indicator of health and fitness, you also have inches, amount of strength you have, just how you feel!

Keep on strength training and eating well, add some cardio in, and just keep on going! Our bodies take some time to change and process all the different stuff you're doing to it, and so far it sounds like you're doing well.

SparkPoints: (64,803)
Fitness Minutes: (35,097)
Posts: 2,166
4/3/13 4:21 P

Weight is a poor indicator of your progress. Monitor your monthly tape measurements at least, if you can't get skinfold caliper measurements. Scale will cause a lot of frustration, because the weight changes frequently, mostly because of water retention/release in the body due to many biological processes. Body fat %, though, mostly will remain unaffected from changes in water content and will reflect only your fat content.

Posts: 244
4/3/13 1:34 P

I had been going to the gym regularly (ST and cardio) for two years without making any changes to my diet. I didn't lose a single pound, but I did notice other positive changes. If you're looking to lose weight, I doubt exercise alone is really going to cut it. For me, it's more about input than output.

Personally, I wouldn't stop ST. When I finally reach my goal, I'd rather be toned than flabby :)

SparkPoints: (632)
Fitness Minutes: (296)
Posts: 10
4/3/13 1:28 P

There are benefits to both strength training and cardio, so instead of stopping one and focusing on the other, I would incorporate both into your workouts. High-Intensity Interval Training (HIIT) is one way that incorporates both in one workout - or you could alternate days that you strength train with days that you do cardio. Also, you can opt to do arm moves that incorporate leg movements, to use more muscle groups at the same time, in theory burning more calories than working the arms alone (because the arms are smaller muscles). Some ideas are thrusters, lunges with bicep curls, hold a static lunge while doing tricep kickbacks, hold a squat while doing flys, etc.

Also remember, there are more ways to measure progress than the number on the scale. Sometimes setting a performance goal, rather than focusing on pounds to be lost, can be helpful (like in the case of upper body strength - set a goal to be able to do a set of military pushups if you do them on your knees now or to be able to do 5 unassisted pull-ups in a row).

And like the previous poster mentions, you can out eat (and especially out drink) any workout, so food is a very important factor.

Edited by: CROSSFITKATE at: 4/3/2013 (13:30)

SparkPoints: (56,306)
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Posts: 9,583
4/3/13 1:27 P

How's your eating?

Exercise is great, and it will help you burn more calories, look better, and feel better... but if it's not accompanied by a calorie deficit, then you're not going to lose much weight. Exercise can also mask fat loss by increasing water retention temporarily.

Definitely DO NOT stop strength training! You may want to add more cardio, but don't sacrifice your strength training because of it. Strength training boosts your metabolism and builds lean muscle. Very good.

But if you want to lose weight, you need to be tracking your food carefully and eating at a calorie deficit.

SparkPoints: (4,182)
Fitness Minutes: (6,124)
Posts: 37
4/3/13 1:04 P

I have been working out a lot more recently then I previously had been. A trip to the gym a couple months ago revealed that I pretty much had no upper body strength, so I have been concentrating a lot on toning up my arms, shoulders, and back. I feel like I should of lost some weight, but I haven't. Not a pound. I have definitely toned up though. Does anyone else experience this? Should I stop strength training and focus on calorie burning cardio?

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