If you want to build muscle and tone down make sure you're getting in 2/3rd of your body weight in protein - that's advice my trainer gave me and make sure each meal contains protein and you're adding in 3 days of total body training to get that toned look. Muscle takes longer to build than it does for you to lose fat. My trainer said its 2-3 weeks for 1 lb of muscles just so you know the time commitment you'll be going for
October Minutes: 0
Fitness Minutes: (10,843)
83 7/2/14 10:01 P
My height is 5'3'', my weight is 136 pounds My body fat percentage is 24.6% My SP calorie range is 1300 - 1500 (without exercise but when I exercise I eat up to 1800 the days that Im more hungry). Every week on average Im eating 11,550 (like 1650 cal per day)
Are you eating enough fat? Protein? Drinking plenty of water?
Next, relax, keep going, it will happen. We are all different, and being women we tend to lose it a little slower then men. Keep pushing and maybe start to ramp it up a little bit. Take less time between reps, go a little fast in cardio. Do some HIIT training, that will spark the metabolism up too!
Body Fat %: 20.0
Fitness Minutes: (6,555)
7/2/14 8:45 A
Another thing to think about is while the measuring tape is the more accurate way of measuring your size compared to weight, it's also much slower to show movement. Once I got within about 10# of my goal weight, I'm lucky to drop a quarter inch off my waist or hips every couple of months (aside from cycle related fluctuations). If you're continuing to see progress in your strength increases, I wouldn't worry too much about it.
It is easy to over estimate how many calories you burn with exercise. You can't depend on the internet for your calculations. You might want to visit your local sporting goods store and get yourself a good polar heart monitor to wear that will give you more accurate figures. If you are not in your target heart range, the numbers will be very different.
your ticker shows that you weigh about 130. and the thing about weighing 130 lbs is that, unless you're 5' or under, you're not really overweight, or at least not enough to be able to see changes very quickly. in other words, you're at a place that's pretty close to where you want to be, so you're not going to see big changes very quickly. to put it another way, if you weighed 330 lbs, you could probably see a 12-15 lb loss that first month. you would have a lot of excess fat and more room to lose. if you weighed 220 lbs then you could probably see an 8-10 lb loss that first month. but when you're 130 lbs, you really have little to no excess to lose. which means you can't pull in big numbers. you're looking at more like .25 lb per week, which is a pound in a month, and, well, your weight can vary by up to 5 lbs per day. so even if you did everything right and lost, the amount that you might have lost can be masked by normal variations. i know you said you weren't focusing on weight as much, but weight is the best way that i could [hopefully] explain it. when you're close to where you should/want to be, the going is going to be slow. normal variation is going to mask a lot of the work you do. it doesn't mean you're doing anything wrong, just that you're not at a place where you're likely to see big drops in anything. it's going to be a bit by bit over a lot of time sort of process.
-google first. ask questions later.
Fitness Minutes: (10,843)
83 7/1/14 6:58 P
Hi guys, I needed some advice: For the last month I've been eating pretty right (lots of vegetables and fruit), I haven't had a binge, I have exercised a lot and although sometimes I eat 1800 cals. Im still in range (Since I do so much exercise).
Despite that I haven't lose a single inch (I don't measure weight since I do a lot of weight lifting).
Im getting nervous here!, Am I doing something wrong?? -I sleep very well almost every night and meditate to process my stress, sometimes I have a dessert but is always part of my allowed calorie intake.
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.