Arghhhhhh....the gym and weight

[Mouse House Mama]

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!

Welcome to my world. I swear if I eat anymore veggies they are going to declare me a farm! Just keep at it and stay away from the scale. Good luck!

 

[Christine]

How do most of you gauge your effort?

I am using a heart monitor. I agree that you can't see how hard you are working without one.

I do the old formula of subtracting my age from 220. So 174 is my maximum heart rate. I usually try to keep it around 80% for about 30 minutes.

 

[Tumblwd501]

Dokietoes brings up a good point about how you're gauging your workouts. But remember that a good target heart rate for an effective workout will vary with a lot of factors including, but not limited too: age, weight and what you're trying to accomplish (ie weight loss, strength training, etc.)

 

[wvjules]

I gauge my effort by using the hand grips that measaure heart rate on the cardio machines I use.

It looks like my workout could be upped a notch and my diet needs to be completely revamped.

MHM, I hear ya. I'm going to turn in to a brocolli floret soon. lol

 

[wvjules]

Dokietoes brings up a good point about how you're gauging your workouts. But remember that a good target heart rate for an effective workout will very with a lot of factors including, but not limited too: age, weight and what you're trying to accomplish (ie weight loss, strength training, etc.)

The trainer gave us 220-age; which for me is 184. I have yet to get my heart rate up that high. I can manage 170 barely. And even then I feel like my heart is going to pound out of my chest.

 

[fairykin]

aawww... look how good you are being faithful to your work out. You should be proud of that! Add more protein and try the running sprints in between the walking...sometimes just that little jolt helps.
*hugs*..keep on trying!

 

[wvjules]

I did quit smoking and go back on depo at the same time I started going to the gym so I need to keep those in mind too. Heck, I guess I'm lucky I only gained 3lbs. lol

I alternate my cardio between the treadmill (not fond of it), elipticle (hate it) and the arc(?) machine (love it and it gets my heart rate up the best).

 

[DisneyBamaFan]

I am using a heart monitor. I agree that you can't see how hard you are working without one.

I do the old formula of subtracting my age from 220. So 174 is my maximum heart rate. I usually try to keep it around 80% for about 30 minutes.

You know, I hear this everywhere, but my max using this (standard) formula is 178. My heart rate regularily exceeds 190 bpm when really working hard (though I tire quickly if I don't back down), and an 80% effort (142 bpm for me) has me not even feeling my workout. I cannot even break a sweat at 142 bpm. I can literally run all day long at that low an effort.

I seriously question that bit of "science", though it is widely accepted. I think that these standards are set to avoid lawsuits...

 

[momrek06]

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?

yikes that is some mighty huge font!

I gauge my effort by using the hand grips that measaure heart rate on the cardio machines I use.

wv, try to UP your incline. If you are on your treadmill and you do not want to jog or run bumping the speed up to 5.5 INSTEAD try upping your incline.

Alternating your days walk/run (going from 3.5 - 5.5) OR walk at a speed of 3.5 - 4.0 and up the incline....every few minutes .5, then 1.0, then 1.5 and on and on. Try and do that for 30 minutes. It is equivalent to walking up a steep hill. Checking your heart rate you will see a definite increase.

 

[DisneyBamaFan]

The trainer gave us 220-age; which for me is 184. I have yet to get my heart rate up that high. I can manage 170 barely. And even then I feel like my heart is going to pound out of my chest.

To start with, you will not be able to hit that number. Your muscles are not efficient enough to handle that effort. But when you are in great shape, it will just be another number. You will be able to surpass it with ease, and your heart rate will come down almost instantly when you reduce your effort...

 

[FutureMrsC]

I second the idea of adding in a whey protein, especially if eating breakfast is difficult for you. I struggle w/ eating breakfast during the week as well, for a variety of reasons.

My stomach is fairly picky lately & I don't do well with the protein "shakes"- powders mixed w/ milk, soymilk, etc. However, GNC and the Vitamin Shoppe (as well as other places, I'm sure) sell a protein drink that I love, love, LOVE. It's called Isopure- it's made from whey protein isolate & one bottle contains 80 g of protein. It comes in fruity flavors & tastes very similar to kool-aid/crystal light- no yucky taste at all. My personal preference is to make a 50/50 mix in whatever drink bottle i'm using for the day and add a crystal light packet of a matching/coordinating flavor. Coordinating being mixing orange Isopure w/ a crystal light sunrise packet (grapefruit, tangerine strawberry, or orange juice). It's a great way to start the day, especially if you're doing your exercising in the AM. Unfortunately, if you have a tight budget, you might not be able to go this route... one bottle of isopure is around $3 or so... granted, if you mix it w/ water, it would be about $1.50 per serving, which isn't bad when you compare it to other things.

I'd also keep track of your measurements as well as watching the scale. I lose inches before pounds most times, unless it's water weight or something. As others have said- muscle weighs more than fat

I do hope this helps!

 

[momrek06]

The trainer gave us 220-age; which for me is 184. I have yet to get my heart rate up that high. I can manage 170 barely. And even then I feel like my heart is going to pound out of my chest.

To start with, you will not be able to hit that number. Your muscles are not efficient enough to handle that effort. But when you are in great shape, it will just be another number. You will be able to surpass it with ease, and your heart rate will come down almost instantly when you reduce your effort...

Yikes, I w/o all the time. My heart is in amazing shape. Jogging on the treadmill @5.5 for 20 minutes straight, I have never hit over 200 HECK I think my highest was 170 and thought my heart was going to pound out of my chest! As soon as I bring the speed down to 3.0, take my heart rate, I then walk one full minute and take my heart rate AGAIN and I heard or read some where (and I could be wrong) that the faster your heart rate goes down the better in shape you are??? But mine does drop significantly after one full minute. Then I repeat the whole w/o again...walk 5 minutes and then jog another 20 minutes @5.5!! Then I am DONE!!!!!!!! Next day I would use all the weights in the gym....then back to cardio maybe using the incline to walk that steep hill and then all weekend long DH & I ride bikes. Changing your w/o keeps w/o from getting stale.

 

[Darsa]

Holy moly, those numbers are a LOT higher than I was given! I was told if I was in the 170's it was a good aerobic area, but over that was "red-line"!

I started going to the gym a couple of months ago, and I've decided I'm not looking at the scale at ALL. Mostly because I'm also working my muscles and I know that will change the weight part of it. At least I feel better about myself!

I swear if I eat anymore veggies they are going to declare me a farm!

 

[ajk912]

I am having the EXACT same problem. I have been working out since September but haven't lost any weight, just trying to be healthier. Since January 1st, I started doing a 1200-1500 calorie diet as well AND bumping up to 45 minutes of exercise a day. Except for the last two days, because I am extremely discouraged and taking a break.

I would do 30 minutes on the elliptical and 15 minutes of running/walking. So 45 minutes total. I do the elliptical on level 10 to make sure I am working out hard. Then I would run as long as I can take it (two days ago it was a mile) and then walk the duration. I have to fight to keep my heart rate below 160 on this workout. I should be losing weight, but I have only lost 3 lbs this month. And those 3 lbs were in the first 10 days, I haven't lost any weight in 2 weeks. Ugh. It's like I am starving myself for nothing.

 

[Dokietoes]

yikes that is some mighty huge font!


I'm just looking out for those of us with aging eyes. I'll probably need a lens implant in the next year.

In the interest of disclosure, I started my weight loss routine last March. Told my wife i needed to lose 40 pounds by fourth of July, and as it turned out, I lost it by the first of June. Since then I have dropped another 20. Paying attention to what I eat and plenty of treadmill and stairmaster, both of which I have at home. I agree that a good interval routine on the treadmill is a quality workout. You can't let up. I ran plenty of 5k, 10k, all the way up to marathons, 11 total including the first WDW marathon in the early 90's. Now I'm just trying to stay healthy, keeping blood pressure and cholesterol at bay. I like being able to incorporate a little science, the heart monitor into my workouts because I like the feedback. Hard days I work at over 150 or more, and easy days I try to stay below 140, usually walking at 4 mph at 4 elevation. Good luck to all trying to get healthier.

 

[momrek06]

I am having the EXACT same problem. I have been working out since September but haven't lost any weight, just trying to be healthier. Since January 1st, I started doing a 1200-1500 calorie diet as well AND bumping up to 45 minutes of exercise a day. Except for the last two days, because I am extremely discouraged and taking a break.

I would do 30 minutes on the elliptical and 15 minutes of running/walking. So 45 minutes total. I do the elliptical on level 10 to make sure I am working out hard. Then I would run as long as I can take it (two days ago it was a mile) and then walk the duration. I have to fight to keep my heart rate below 160 on this workout. I should be losing weight, but I have only lost 3 lbs this month. And those 3 lbs were in the first 10 days, I haven't lost any weight in 2 weeks. Ugh. It's like I am starving myself for nothing.

I am no professional in any of the weight training/fitness field at all BUT what I have seen on Biggest Loser when the contestants work out so incredibly hard AND then they do not LOSE at their weekly weigh-in, it was determined by the BL trainers (Jillian&Bob) that these contestants were starving themselves and not eating properly.......I do not understand the theory and maybe someone can explain it here........but are you getting the proper nutrition while you are w/o this hard?


****Do not give up, ajk!

 

[jsmith]

that these contestants were starving themselves and not eating properly.......I do not understand the theory and maybe someone can explain it here

Human phsyology evolved to survive lean times-we are biologically programed to hold on to every calorie we take in so that we can 1) survive a glacial winter 2) nurse our children when times are lean and 3) carry a pregnancy to term when we are near starvation. If you work out very hard and eat to little -your system is programed by nature to go-hmm there is no food available and we are hunting alot-we better slow metabolism down so we dont starve to death trying to find food. so you gain or fail to loose weight because at the deepest level your system is trying to save your life. Low carb diets play off this same physiology-the "harmless" non-diabetic ketosis they rely on is actually the brain telling the liver you are starving to death. Glycogen (sugar) which comes from carbs is the primary fuel for the brain-when you stop eating carbs after about 48 hours the brain tells they liver hey-im starving if you do feed me we will die-the liver then kicks in the "fat burning" that low carb diets are famous for-its actually the liver excreteing an eyezyme that converts fat to glycogen. The reason low carb dieters gain weight back so fast if they stop is that they have conditioned thier systems to think they live in starvation so they hold on to every source of glycogen possible (ie converting sugar to fat for later use)
*disclaimer-this is not an inditment of low carb diets-it worked great for me in the past-just an explination of the human biology behind the "starvation mode"

 

[HunnyPots]

yikes that is some mighty huge font!


I'm just looking out for those of us with aging eyes. I'll probably need a lens implant in the next year.

These 45 year old eyes are very appreciative!

 

[bumbershoot]

OP and ajk912....you guys need to eat more fruits and veggies, so you're not starving. I'm not big on high protein, never have been, but you do need *some* of course.

I remember my first time doing Weight Watchers (I have a quitting problem, LOL) and realizing that I had never been so full before, because I was eating a ton, but it was GOOD, real food.

Neither of you have mentioned if your clothes are fitting differently. Are they? It's very very common (so common any trainer you met with at your gyms should have mentioned it) to gain before you lose, especially if you are strength training. You are slowly losing fat, but also gaining muscle. Muscle is trimmer, takes up less space, than fat, but it also weighs more. Made up numbers here...you might lose .5 lb of fat, which takes off some gunk, but you're gaining 1 lb of muscle, which is smaller than the fat. So you're smaller, but weigh more. For now.

If that's not happening, if your measurements aren't getting smaller and your clothes aren't fitting different, if your neck isn't slimming a bit...then look heavily to your diets.

Good luck! Do better than I am! Exercise Science major, Doctor of Chiropractic, former rower...I know it all and do none of it.

 

[momrek06]

These 45 year old eyes are very appreciative!

My 54 year old eyes were like this