Arghhhhhh....the gym and weight

[wvjules]

I've been going to the gym for almost a month now. I've been doing the routine from the personal trainer faithfully for about 2 weeks. Somehow I've managed to gain 3lbs!!!!!!!!!!!!!!!!! What's up with that?

Oh yes, I've been eating better and cutting back on fat and calories too. I'm so frustrated!

 

[Angelhalo]

Maybe you've lost fat but gained muscle?

 

[momto2girls]

Are you losing inches? If your clothes are fitting better and you are feeling more toned, I wouldn't worry about the weight. It will drop off eventually.

 

[Christine]

Are you strictly doing weight training?

My friend did this for a year and did not lose any weight. It was only when she added a hefty amout of cardio to the mix that she lost weight. And it was quite a bit of cardio. For instance, if she took a 2-3 mile walk several times a week she didn't lose weight. She had to bump it to a 5 mile walk with one 6-7 mile walk also.

 

[GoodFairies]

It's only been a month. You should feel your clothes fitting a little less snug by now, but you aren't going to see a huge difference in weight.

If you stick with it, you more than likely will not see a dramatic weight loss unless you were overweight to begin with. But if you just needed to tone up, you will probably only see inches lost.

 

[The Mystery Machine]

What are your exercises and what are you eating?

Are you eating a high quality protein breakfast, snack, lunch, snack and then a light supper?

This is the key to losing weight.

 

[wvjules]

Are you strictly doing weight training?

My friend did this for a year and did not lose any weight. It was only when she added a hefty amout of cardio to the mix that she lost weight. And it was quite a bit of cardio. For instance, if she took a 2-3 mile walk several times a week she didn't lose weight. She had to bump it to a 5 mile walk with one 6-7 mile walk also.

Here's my schedule

Day 1: 45 minutes cardio, abs
Day 2: 20 minutes cardio, abs, lower body
Day 3: 20 minutes cardio, abs, lower body
Day 4: 20 minutes cardio, abs, circuit training

I think I'm going to change it to this:

Day 1: 45 minutes cardio, abs
Day 2: 30 minutes cardio, abs, lower body
Day 3: 45 minutes cardio, abs
Day 4: 30 minutes cardio, abs, upper body

I don't think I'm doing enough cardio.

I thought about just doing 45 minutes cardio and abs every day for a few weeks to see how that works out. Then I'll add back the lower body and upper body workouts.

I'm frustrated!

 

[Christine]

I agree with you. I think you need to up the cardio a bit.

I was *not* doing strength training but trying to lose weight anyway. I was doing 30 minutes on the treadmill about 5 times a week. Nothing. It wasn't until I consistently bumped it up to 45 minutes each time and increased the cardio intensity did the pounds start coming off. And they came off very quickly after that.

I guess it's key to find out what point that happens for you.

 

[mtemm]

upping your cardio should help. also, I know you said you are cutting back on your calorie intake, but make sure you are finding a good balance on that...you are cutting enough, but not too much.

if your gym has spin classes, they can be a ton of fun and a great way to increase your cardio

also, I wouldn't cut out your weight workouts. the more muscle you have, the faster your metabalism is/the more you burn even at rest.

one last thing (eta). how fast are you walking? make sure you are at a good pace and getting your heart rate up

 

[Cool-Beans]

Muscle weighs more than fat.

The scale will reflect a weight loss in time. Let the fact that you're feeling better and your clothes are fitting better (or getting looser) be your reward for now.

And congrats. Good for you!

 

[wvjules]

What are your exercises and what are you eating?

Are you eating a high quality protein breakfast, snack, lunch, snack and then a light supper?

This is the key to losing weight.

I think I need to eat more protein for breakfast. I'm not much of a weekday breakfast eater but I'm trying. Right now I'm eating either a Nutrigrain fruit bar, nutrigrain cinnamon waffle or fiber one yogurt. Lunch is a Weight Watchers Smart ones and an orange; afternoon snack is a cottage cheese/fruit cup. Dinner is usually a salad and light dinner. Evening snack is a fudge sickle. Nothing after 9:30.

 

[Hercules10]

#1 Do you feel better?
#2 Do your clothes fit better?

Don't always go by what a weight scale says. They can be affected by a variety of things.

Most importantly stick with it. It's a lifestyle change for the better.

Good luck!!!

 

[chloe770]

Is it close to your time of the month? That could put 3lbs on you right there.

Keep up the good work. it will pay off!

 

[The Mystery Machine]

I think I need to eat more protein for breakfast. I'm not much of a weekday breakfast eater but I'm trying. Right now I'm eating either a Nutrigrain fruit bar, nutrigrain cinnamon waffle or fiber one yogurt. Lunch is a Weight Watchers Smart ones and an orange; afternoon snack is a cottage cheese/fruit cup. Dinner is usually a salad and light dinner. Evening snack is a fudge sickle. Nothing after 9:30.

There is your problem, you are starving your body. In order to burn calories you have to eat high quality protein and you MUST eat it for breakfast everyday.

(know how hard that is btw.... )

For starters what you are eating for breakfast needs to be thrown out. It is no good. It is better to eat bacon and eggs that what you are eating.

Protein, protein, protein, and snacks! You need to be eating protein snacks.

This is needed in order to burn off calories.

 

[Hercules10]

I think I need to eat more protein for breakfast.

Try WHEY Protein. All different brands in a variety of flavors. I can't recommend this stuff enough. As soon as your feet hit the floor in the a.m. chug a 8oz glass. Then before and after a workout.

 

[onelilspark]

When I did Curves, I didn't go very hard into the Cardio portion because I have a heart problem, so I didn't see the weight drop. I did however see inches drop like mad, which made me feel like everything was worth it. Honestly, I did it for about a year and I think I only lost 5 lbs total. I'd just be sure that you're measuring your frame too so that you can see results. I'm sure they're there, it's just that you can't see them.

 

[jsmith]

I

think I need to eat more protein for breakfast. I'm not much of a weekday breakfast eater but I'm trying. Right now I'm eating either a Nutrigrain fruit bar, nutrigrain cinnamon waffle or fiber one yogurt. Lunch is a Weight Watchers Smart ones and an orange; afternoon snack is a cottage cheese/fruit cup. Dinner is usually a salad and light dinner. Evening snack is a fudge sickle. Nothing after 9:30.

Holy cow-a big part of the problem is what you are eating-and not eating-first go look at how much SUGAR and SODIUM are in your nutrigrain and Smart ones-that will scare you-then revamp you diet-eat protien for breakfast-eggs, cottage cheese (fat free and not in a fruit cup) with FRESH fruit-balanced with a little carbs-like a slice of whole wheat toast. You need wayyyyyyyyyy more fresh foods-veggies and fruits-Lunch should be a balance of protien, complex carbs and fruits or veggies. Dinner the same-if you are counting calories eat at LEAST 1200 a day unless you are very petite-or your body thinks you are starving and holds it all. On and i forgot-if you drink-even one glass of wine per night-ditch it

 

[Dokietoes]

When I hear people talking about doing cardio, I always wonder how they gauge the effort they are putting out. I use a heart monitor, and on hard days like to get over 150 bpm for at least 30 minutes of 50 minute workout. I usually get just under 5 miles mostly running with a walk break a couple of times. How do most of you gauge your effort?

 

[DisneyBamaFan]

Dokie,

I try to get my heart rate over 160 and keep it there for at least 45 minutes. A good workout has me pegging 180 a few times as a reminder to ease up. 150 will give you a cardio workout, but just barely. To lose weight and really work your heart (and your body's O2 efficiency), you need to push yourself.

My routine:
Monday - 1 HR weights - 1 HR core/cardio
Tuesday - 1 HR plyometrics - 1 HR stretching
Wednesday - 1 HR weights - 1 HR core/cardio
Thursday - 1.5 hours Yoga (extreme yoga - very difficult)
Friday - 1 HR weights - 1 HR core/cardio
Saturday - 1 HR kick boxing - 1 HR stretching
Sunday - 1 HR stretching

I didn't start out here, but I am here now, and it shows. I have a horribly slow metabolism. If I don't work out a lot, I gain weight...

 

[DonaldDuckFamily]

I agree with the previous about gauging your intensity. I am currently following the workout routine of a co worker of mine who is also a Personal Trainer. Try this: every other day do interval training on a treadmill. You need to walk 2 minutes to warm up...then sprint at 7.0mph (I started at 6.5) at a 2% incline...run for 1 minute then jump off...rest 30 seconds and then get back on and sprint for 1 minute. Repeat this cycle for 10 sprints. It should take about 17 minutes to complete. Then finish with walking at about 3.8mph 2% until you reach 30 minutes. Then she suggests going to an eliptical machine for another 30-40 minutes. Longer on weekends if possible. Then on the opposite days I should do weight training and 30-40 minutes of cardio.

I'm there with you on not losing the weight (on the scale). But my clothes are fitting much looser so that is a good sign something is working. I think you need to rethink your diet and add more lean protein. I drink a protein shake a day for my morning snack and afternoon snack 2 egg whites and string cheese. I try to avoid frozen entrees since the sodium can make you retain water. At least your working hard at losing it. Good luck. There are a lot of Disers supporting each other's weight loss efforts on the W.I.S.H board. You should check it out if you haven't already.