I have been losing slowly. Just finished up week 3 of phase 1. Although I am still checking in on the weight, I am concentrating on inches lost. Last week I lost more on my belly but gained half an inch on my already big calves. Felt a bit of panic, but realize that my body looks better. It's hard in the beginning with the new, growing muscles and no cardio. I always run into this at the beginning of weight training, dealing with that pump (especially the legs), but the weight does start coming off.
As I mentioned on another post, I have not been perfect with the diet. Have not been consuming enough calories and can't eat some of the food. Tough for me to not panic sometimes.
We need to stick it out. Just think what these bods will look like when the weight falls off:) I may end up staying with the second phase for a few more weeks, when the time comes. I have several pounds to lose.
Hi MH, Yes LOTS of people have this happen. You are building MUSCLE in Phase 1 and 2. Muscle weighs more but is more dense. Use the inches measurements to be a better indicator of how well you're doing. Avoid the scale. Besides, the scale can say 2 lbs up one day and one pound down the next (at least for me).
Try your best to keep your diet clean- even if its not her plan to a T. Its the lean and clean part that is the most important factor, not whether you are eating turkey muffins.
p.s. Jamie herself addresses this weight thing saying you may gain or stay the same weight for the first 6 weeks. Its the last 6 where the ultra fat burning comes in. Be patient- it does happen.
Hi everyone! I have a question. I am in week 3 of the program. I haven't followed the diet exactly but I have done the work out plan to a "T". However, at this point I have gained weight. 2 pounds to be exact. Even though I haven't followed her diet plan exactly I have been eating better than usual. Has anyone else had this happen to them? I know 2 pounds doesn't sound like a lot but I was already at my crisis weight so this has been a huge set back for me.
So glad to hear the excitement in your words to start again! Hope you can make that happen soon and enjoy the post-workout zen feeling. Let us know when you do- come on over and reintroduce (lots of new people here since last fall) or comment on the Team Roundup post...
Strength Training is definitely my thing. I love it! I never feel healthier than I do after strength training. And now that we are creeping up on pool season, well, that's a pile of happiness all in itself.
Once I start strength training I want to go to the elliptical afterwards. In doing the 12-week trainer I had to fight myself not to go to the cardio machines. I want to blame my wanting to quit on that, because it goes against all we are taught but the real blame needs to be placed on myself. I had a lot going on and instead of putting the anxiety out through working out, I allowed it to rent space in my head and heart. That was a great piece of advice LOWFATFOOODIE. I know that oncce I start doing something I enjoy (i.e., strength training), the rest will fall into place and I will have gotten my groove back like it never left.
I always think of Newton's First Law when I think of being active... that is (paraphrasing):
A body at rest tends to stay at rest, a body in motion tends to stay in motion.
If you get moving, even a little- you will have momentum. Whatever you love the most- start with that... whether its cardio, or strength training, in the gym or playing outdoors. Just start. Just move. There is no should -- just states of what is and what isn't. Once you start you will have an easier time deciding what plan to follow or where to pickup on a program.
Thanks again everyone. I am in a seriously underwhelmed, unmotivated place right now. I don't know what I need to do to fix this. It's to the point where I received an Oxygen Magazine in the mail a couple of weeks ago and have yet to open it. I don't know what I am so terrified of. I just know that it has taken me over a month to come back on here and my motivational items are all out of sight right now, and I have been avoiding bringing them out. I'm still paying for my gym membership and I still have "I should really go..." thoughts, but it isn't going beyond that. Sometimes you just have to hurl yourself into autopilot and I think that is what needs to happen here. Maybe I should reset my start date and go completely from the beginning again. When I had that to look forward to I was really motivated. Anyone have any ideas?
You all gave wonderful answers! Strength/weight training is SUPER important in maintaining fat loss as well as your metabolism. For the longest time I depended on just cardio and always wondered, "Why am I not toning?" It's because weight training is so important for toning AND losing weight. It's a very integral part of the whole process. So, get out there and get it girl!!! =)
While you feel like you need cardio (and thats fine if you want to add it) Dont forget about eating!!! Eating clean healthy foods are what is going to help you drop the weight you are looking for. Cardio is going to help as well. But like the PP said, your gonna tone up and lose inches. When lifting, your muscles burn more calories all day rather than with cardio which just burns calories when you are doing it. I think thats why she has everyone starting out with ST. Watch you food and keep with her program and you will be amazed what your gonna see in the 1st phase. Weight loss is 80% diet and 20% exercise.
Absolutely, I discovered I am a combination ectomorph/mesomorph with the emphasis on ecto, even though I am short. 20 minute cardio sessions a few times per week are plenty for me. My frustration is that my upper body and my quads are leaning out nicely while my hips and rear are not. I'm hoping the carb cycling portion will help that stubborn area. I haven't read all of Phase 3 but I'm guessing Jamie simplifies everything. Like you said, Tom's book can be overwhelming and I never truly grasped how to limit carbs.
Week two going great, looking forward to end of Phase I. ~Beth
Fitness Minutes: (0) Posts: 12 1/16/12 1:19 P
I agree Beth. I love Tom's book (if you can get through on 500 plus pages!!).
Going through the 12 week trainer is a great way to build muscle for long term fat loss. The 3 phases change enough to keep our bodies guessing (ie. if you do 1 hour of the same cardio a day, your body adjusts by becoming more efficient and burning less energy), and can help us discover what our bodies respond to. If you see good results with weight training alone, you know that you can always go back to that if you want to break a plateu.
Beach Baby 82 if you are following the program to a T, my guess is somewhere within the 12 weeks, you will have this discovery. If not - you know it's time to try something else!
BEACH_BABY_82 I thought about one more thing last night. There are some people who really do need cardio. I have an e-book from Tom Venuto that helps explain body types. The book is called "Burn The Fat, Feed The Muscle"
Here's an excerpt from one of the chapters// ........................................ ...................................... ...................................... ...................................... ................................... Sheldon identified three basic body types: endomorphs, mesomorphs and ectomorphs.
Mesomorphs are the "genetically gifted." They are lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease. There’s not much to say about mesomorph training and nutrition. The ironic thing about mesomorphs is that for many of them it doesn’t matter what they eat or how they train, they lose body fat and gain muscle anyway!
Ectomorphs are the lean, skinny types. They are usually very thin and bony, with fast metabolisms and extremely low body fat. When an ectomorph increases their activity level, they will usually drop body weight and body fat very rapidly – sometimes too quickly. Excessive cardio is usually counterproductive.
Endomorphs are the "fat retainers." Characterized by roundness, excess body fat and large joints ("big bones"), endomorphs often have great difficulty in losing body fat. A larger quantity of cardio is almost always necessary for the endomorph to lose body fat. Someone with a low endomorph component may stay lean with little or no cardio at all. Extreme endomorphs usually need cardio every day before the body fat begins to come off.
Occasionally, an extreme endomorph (7 on the endomorph scale), will have a difficult time losing fat even while on a well-constructed training and nutrition program. Extreme endomorphs sometimes need to restrict carbohydrates drastically (under 100 g./day for women, under 175 g./day for men) before any substantial fat loss occurs. They may also need to use a carbohydrate cycling approach that rotates high carbohydrate days with low carbohydrate days in order to stimulate their sluggish metabolisms and prevent going into starvation mode...................................... ...................................... ...................................... ...................................... ........................
I would just say stick with the program and follow Jamie's guidelines. She does introduce carb cycling in Phase 3, and by the time the program is completed we should have a good idea of the basics and what works best for our body types.
BEACH_BABY_82 Please don't give up. Strength training is the key to reving up your metabolism. It can take a little time for your body to respond, but when it does I think you'll be amazed. You will burn more calories for a longer period than just with cardio. I rarely do any cardio anymore, However, I think in Phase 2 and 3 she does introduce cardio. Also, as much as we hate to, look at your nutrition plan. I have really started examining my diet and the amount of carbs/starches I eat. How many weeks are you into the program? ~Beth
Fitness Minutes: (3,358) Posts: 137 1/15/12 3:54 P
Strength training burns more calories that cardio in the long term. Also, because you are building muscle you may not see a huge weight loss, but instead see inches loss...that is what I am looking for too...I LOVE my curves and I don't want to lose them. Perseverance is the key!!
Edited by: TAWNIALEON at: 1/15/2012 (15:54)
"To accomplish great things, we must not only act, but also dream;not only plan, but also believe."
Pounds lost: 6.0
Fitness Minutes: (21,388) Posts: 2,512 1/15/12 9:31 A
Please do not think what other looks like. Keep doing this program and one day you will get there. I am not lifting heavy weights and all. I am doing only 5lbs. or the most 10lbs dumbbells but i am doing it. One day we will get to use heavy weights. So please do not think you are too heavy to do this program. I am doing this program and doing some what cardio too. I can not just do weight lifting. I am doing 30 min. or 60 min. Cardio with my Jamies Easson's program. I know they say not to do cardio but i am doing. That make me feel happy.
I'm following the program, almost to a 'T', but I'm a little bothered by doing only ST at my weight. I am 220 lbs, and doing only ST just seems silly at this point. I'm considering continuing to follow the plan but add cardio in the first phase. I'm simply too large to be able to justify this to myself. I look at most of the people who are doing the program and for the most part everyone is already in shape somewhat. I am not. I am starting from a pretty high weight and body fat percentage. It just seems like if I add in the cardio it will boost my overall health so much.
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