Post # 1
Need some encouragement or advice!!
Started Jan 1 doing New Rules of Lifting for Women, which is essentially a lift heavy weights type program. I’ve been doing that 3/4 days a week with a bit of interval training as well. I’ve been eating about 1700 calories a day with a focus on lots of protein which is actually a 300 calorie deficit to what the program says i should be doing.
I’ve gained 5 pounds, and feel no difference in my clothes. This is awfully discouraging. Even if it’s water weight, that would still make it so that I’ve basically lost no fat at all, and there is no way I’ve put on that much muscle!! Arggg
I’m 5’6 and now 175lbs. I’m thinking I’m going to have to try something different and cut calories, and do lots more cardio… boo. 🙁 My 30lb goal by my wedding is now 35lbs and that sucks.
Post # 3
definitely do cardio and cut calories. 1700 is good for maintaning, not for losing.
Post # 4
It sounds like this program is designed for gaining muscle, not losing weight. Weight lifting will be good for your metabolism over the long term, but lifting alone doesn’t burn very many calories, so a diet of 1700 calories with little cardio sounds a bit high (again, more consistent with a program designed for muscle gain and not weight loss). I would suggest cutting calories gradually (maybe try MyFitnessPal?) and adding in cardio at least 3x per week.
Also, it’s definitely possible that the 5lb gain is muscle! When I first started doing martial arts years ago, I gained 8lbs of muscle on my 4’11” frame within a few months. It’s also worth noting that fat loss can lag behind muscle gain, so your weight may seem higher for a while before it starts dropping. Good luck!
Post # 5
@groovinbride: I know how frustrating this can be!
You say you eat 1700 cal/day, but what foods are represented in those calories are crucial to weight loss!
If weight loss is your end goal, you have to keep in mind that diet is something like 70% of the battle. If you watch your carbs in moderation, make sure to get a lot of nutrients through fruits and veggies and lean proteins you will see amazing results. Coupled with cardio, core (and strength training) the weight will literally melt off.
Also, really try to reduce your sodium/processed food and alcohol intake. This makes the body retain water like crazy.
Post # 6
I only eat 1400 calories a day. Do cardio 3.5 days and strength training 2.5 days. I rest 1 day. I have lost 8 lbs in two weeks. Sounds like you need way more cardio. Also if you are trying to loose weight and tone you need less weight more reps.
Post # 7
@groovinbride: Yes! Mooooore cardio!! I take all of the advocare supplements and do cardio 3-4 days per week (spinning) plus light weights with lots of reps. Ive lost 12lbs in about 8 weeks. Im a petite girl so I started at 125 and Im down to 113 now. I eat meals every 2-3 hours. I only eat lean protein, veggies, fruit, & nuts (Very Paleo or Whole 30 way of eating which I highly recommend) and one meal replacement shake in the morning. I drink the Advocare energy drink but other than that. Water only!!! I drink about one gallon per day. Good luck! You can do this!!
Post # 8
Check out MyFitnessPal to get a better idea of how many calories you need a day, and it can be adjusted by inputting exercise to make sure you net enough to keep your metabolism burning.
I’d stick with the weightlifting for 3 days a week for sure, but also do 3 days of cardio and/or intervals. Spinning is an awesome workout! Take a rest day once a week to recharge.
Also, focus on eating clean. Nothing processed, pre-packaged (freezer meals), no soft drinks, fast food, junk food. Drink lots of water, eat fresh fruits and veggies, and make sure every snack and every meal has at least a little lean protein.
Hang in there, you can do it!!
Post # 9
@groovinbride: For the love of God, please don’t buy into that “low weight, more reps to tone” crap. It’s based on conventional wisdom without any supporting evidence. You are doing the right thing by lifting heavy weights. Keep following your program. Consider cutting back your sprint training to only one or two days – if you are really going all out with your sprinting – your body should only be able to handle 2 sessions a week at most. But go balls to the wall on those 1-2 sessions – like panting/think you’re going to keel over you can’t catch your breath – type workout.
Be sure to incorporate at LEAST one rest day. Between your lifting program and the sprinting – your body needs to recover. If you don’t the stress (caused by increased cortisil) will cause your body to hold onto the weight. Stress = weight gain.
80% of weight loss is diet. Yes, you are counting calories (I second using an app, don’t guess) but the type of calories matter just as much as the number of calories. Stay away from highly processed foods and drinks with lots of sugar. Eat whole real foods.
One additional suggestion: perhaps you might try cutting back on grains for a little while – they cause inflammation which certianly curbs weight loss efforts.
If you need some encouragement, message me. I lost 40 pounds for my wedding lifting heavy, doing HIIT training and eating clean. It can be done I can show you pictures to prove it too!
Post # 10
@groovinbride: I second what @PhillyProper said, exept to say that the type of calories you’re eating matters more than the actual number of calories. As Gary Taubes put it, saying you get fat because you are storing more calories than you’re burning is like saying a room is crowded because there are more people coming in than going out. Technically true, but practically useless.
I highly recommend reading “Why We Get Fat and What We Can Do About It”. Or if you’re an uber nerd with ridiculous amounts of time and a love of reading dry science talk, “Good Calories Bad Calories” is a longer, more detailed version. Both are by Gary Taubes.
Post # 11
Cardio is very important. You may want to jog/run for 30 min every day and do weights 3 days a week. Eat 3 small meals and 3 small snacks and Lots of water – key= small. Remember that it takes at least 2-3 months to see any results. Once you see the results, you will need to keep it up to keep loosing. I have lost 20 lbs.