When you start/increase a workout program, it is pretty common for your muscles to retain water. It takes 3 water molecules to bond to each gylcogen molecule, and this helps deliver energy to your muscles more efficiently, and helps them cope better with the new demands you are making of them.
In the short term, this added muscle mass can lead to little or no 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 lost inches. The tape is a often much more reliable measure of your progress than the scale. If you are losing inches, then you are burning fat.
It is possible to burn 800-1000 calories per hour, but you've got to be pretty fit and working hard to do this, and it is unlikely that you could sustain this rate for 2-3 hours. It is somewhat likely then that your calorie burn is an overestimate. How are you calculating this?
Also, if you open up too much of a calorie deficit, your body can attempt to close the gap by slowing your metabolism, sacrificing muscle to preserve fat stores and the like. This can actually hinder your long term weight loss efforts. If you are working out at anything like those levels, then it is important to eat to support that level of activity. You may want to update your Spark Exercise Goals (accessible from the LH side of the Start page) to more accurately reflect what you are burning (there is an option there to directly enter a weekly calorie target, rather than using Spark's minutes and days assumptions). Spark will use this to recalculate your recommended intake.
Finally, it is not necessary to work out at anything like that amount to lose weight. For most people, losing weight is 80% nutrition, and just 20% exercise. I would recommend cutting the amount of cardio workout time down to 30-60 minutes, and increasing the intensity of your exercise, and also using some of that time to include strength training.
Fitness Minutes: (3,945)
8/10/11 7:43 P
Working out for 2 hours a day is just insane! There are proven ways to get more of a work out in less time....
You are burning considerably more calories than you are eating, there is nothing left for your body to live off. My guess is that you need to eat more. You probably are in starvation mode and your body is holding on to its resources. Add 300 to 500 more calories a day and see what happens in a week or two.
Fitness Minutes: (21,699)
490 8/10/11 6:31 P
I'd be interested to hear your routine. I tend to agree with Scott, it sounds like you are over training. I'd also be interested in knowing your height/weight/age/fitness goals.
Edited by: BTLSMUM at: 8/10/2011 (18:32)
Fitness Minutes: (112,042)
46,222 8/9/11 8:57 P
My question to you is why you are working out so much? Remember as important as working out is, your body makes the adaptation to exercise when you are not working out. Rest is just as vital to your overall well-being as working out.
Also if you are truly expending that many calories per day, have you updated your calories burned goal? If not, you will want to do so. This may or may not raise your calorie range, but I suspect that you may not be consuming enough calories based on your activity level.
My last question would be, is this a lifestyle you see yourself maintaining for the rest of your life? Remember you cannot rush the process to lose weight.
Paxton, I see several things here some problems and some not. First, if you are not losing weight, who cares if you are losing inches! What is happening is you are losing a lb of fat and putting on a lb of muscle. As muscle is more dense, it takes up less space, thus the loss in inches! So that's a good thing. Now the bad. There realistically is no reason to train as much as you are. You are headed for over training, which can have a negative impact on you. Over training occurs as the body cannot recover from all of the exercise. What type of training are you doing for two hours? Can you give us a brief rundown?
So I am really frustrated and I have decided to reach out to my spark friends for some advice. I work out for two hour a day seven days a week (some days even three hours if I feel up to it). I am burning between 1600 and 2000 calories a day. I eat healthy and I try to consume between 1200 and 1600 calories a day. I should be losing tons of weight but the scale just isn't moving. I am noticing changes in my inches which is great. Plus my clothes are loser but I just can't seem to get the numbers on the scale to go down. Am I doing something wrong?? Help please.