Please Scroll Down to See Forums Below This is my first post here, and I am wondering if anyone can help me. I lift weights 4-5 times each week, for 20 to 30 minutes first thing in the morning. I only do cardio once or twice, as I really prefer lifting. I am eating 1500 HEALTHY calories a day, with extra protein.....and have not lost one ounce in 2 weeks! Needless to say, I am getting discouraged. I need to lose about 25-30 lbs of fat, and I am female.....5 feet 7 inches tall. I want to lose some of this lard on my belly!!! HELP!!!
What the heck am I doing wrong????
- Thread starter molly
- Start date
Luciano_
New member
Hi, molly, just bumping your thread to the big guys to help you.
I would say that you have to do more cardio and less lifting.
About the diet, sometimes it's not only the amount of calories you get, but where are they coming from and how food is combined.
If you post your diet surely you'll get some feedback.
Don't give up, results are just there !!
I would say that you have to do more cardio and less lifting.
About the diet, sometimes it's not only the amount of calories you get, but where are they coming from and how food is combined.
If you post your diet surely you'll get some feedback.
Don't give up, results are just there !!
Thank you for the reply. No real "diet" except keeping calories to about 1500 per day, and eating healthy. I usually have a protein shake made with water in the morning, and then turkey or cheese about mid morning. Then, for lunch I usually have more turkey or chicken, LOTS of water, and perhaps a piece of fruit. Dinner is a small portion (some days larger than others) of whole wheat pasta, or a large salad, or a serving or 2 of high protein beans. Maybe a stuffed green pepper some days, or something similar. More water. (I TRY to drink about a gallon per day, but sometimes it is less) I have sugar free ice cream (one small serving) every afternoon. Maybe that is the problem???? I try not to eat too much or too little. I admit I do NOT like cardio exercise, and I probably do not eat enough vegetables. Any input from you experienced folks? Thanks.
If you're lifting, you are probably putting on some new muscle, and muscle is more dense than fat. I'd say the lack of weight change might be a good thing (more muscle+steady weight=fat loss). If you're just starting out, the scale is an extraordinarily poor indicator of your progress. Get a bodyfat test or use measurements. Give it 4-6 weeks to see actual weight loss, as muscle building slows and fat loss continues. I'd do more cardio than you are, though.
bigdho
New member
molly said:
The devil is in the details. You need to put together a structured diet including an ECA stack and a EFA that you stick to 6 days per week. Also I would up the cardio, maybe try some HIIT as well. If you have the schedule I would break up the training sessions, cardio in the morning and weights at night. Im working with someone right now that is doing this and she also added cardio at night as well as the morning, that seems to be helping. I would be courious to see what your lean weight is in relation to your b.f%. I think with some minnor changes you would see results.
Griz1
New member
First,
Read through Daisy's posts in the women's area.
Second, take note of your weight workouts. Are you lifting heavy? Or just lifting? Remember, lift heavy, low volume....INTENSITY IS THE KEY HERE.
Keep to the outlined protien/fats/carbs ratio's Daisy talks about.
If your not getting results with cardio 2 times a week, I doubt if increasing it is gonna make a difference either.
Like Fan said, you may be putting on muscle at the same time. Then, like Big said focus on your BF% and nothing else!!!! (check BF only once every 2-4 weeks, or you'll get frustrated).
Last STICK WITH IT! IT WILL COME!!!
Good for you for keeping at it this far too!!
Read through Daisy's posts in the women's area.
Second, take note of your weight workouts. Are you lifting heavy? Or just lifting? Remember, lift heavy, low volume....INTENSITY IS THE KEY HERE.
Keep to the outlined protien/fats/carbs ratio's Daisy talks about.
If your not getting results with cardio 2 times a week, I doubt if increasing it is gonna make a difference either.
Like Fan said, you may be putting on muscle at the same time. Then, like Big said focus on your BF% and nothing else!!!! (check BF only once every 2-4 weeks, or you'll get frustrated).
Last STICK WITH IT! IT WILL COME!!!
Good for you for keeping at it this far too!!
artrius
New member
DO NOT STOP WEIGHT TRAINING!!!! Muscle is metabolically active tissue, and the more of it you have, the more calories you burn just sitting on your rear! Also, weight lifting has been shown in many studies to increase metabolism for MUCH longer than cardio.
Make sure you aren't taking in too few calories (don't go too far below maintenance), but also make sure that you are calculating it right. Remember that small things, like a little bit of mayo here, a little bit of coffee creamer there... they all add up and can unwittingly destroy your efforts.
Definantly try and add more fiber into your diet if possible (fresh green veggies, broccoli, etc). Also, make sure you have a good source of EFAs in your diet.
I do suggest that you up your cardio a bit. You might want to try 3-4 days a week of cardio in the morning on an empty stomach. However, more important is your diet. Iron that out first. While it would be beneficial to add in something like an ECA stack, it is not necessary for fat loss.
As for the ice cream, I think it would probably be better to eat a more wholesome food in place of that. I don't know what your diet looks like, (nor do I know the nutritional facts of sugar free ice cream) but I'm sure that there would be some other food that would be a better substitute for it. I'm not saying take it out completely, everyone needs a cheat day (or meal), but you might want to consider limiting it.
Good luck and keep at it.
Make sure you aren't taking in too few calories (don't go too far below maintenance), but also make sure that you are calculating it right. Remember that small things, like a little bit of mayo here, a little bit of coffee creamer there... they all add up and can unwittingly destroy your efforts.
Definantly try and add more fiber into your diet if possible (fresh green veggies, broccoli, etc). Also, make sure you have a good source of EFAs in your diet.
I do suggest that you up your cardio a bit. You might want to try 3-4 days a week of cardio in the morning on an empty stomach. However, more important is your diet. Iron that out first. While it would be beneficial to add in something like an ECA stack, it is not necessary for fat loss.
As for the ice cream, I think it would probably be better to eat a more wholesome food in place of that. I don't know what your diet looks like, (nor do I know the nutritional facts of sugar free ice cream) but I'm sure that there would be some other food that would be a better substitute for it. I'm not saying take it out completely, everyone needs a cheat day (or meal), but you might want to consider limiting it.
Good luck and keep at it.
M
Mr.X
Guest
molly said:
For women, overtraining is usually a big issue - especially for begginers.
Please post your diet and training log here;otherwise, all the statements will be assumptions.
Mr.X
I am 5'7" tall and 190 pounds. (I know....UGH!) Lots of fat around the middle....ever since I was a baby. (doctor put me on a diet at SIX WEEKS of age!!!) The post I gave earlier pretty much described my diet. It is not "regimented" every day, but I try to eat healthy things in normal to small portions. (other than the sugar free ice cream!)
I do at least 2-3 sets of 12 reps each of squats, leg extensions, crunches or reverse crunches, lat pulldowns, weighted crunches, and pec curls. cardio is either the treadmill, walking outside, or the stationary bike. When lifting, I do upper body on one day, and lower next day....but I generally lift 5 days a week. I admit I only do cardio one or maybe two days a week, about 20-30 minutes at a time. (at least the stationary bike gives me a chance to catch up on my reading! LOL!)
I do at least 2-3 sets of 12 reps each of squats, leg extensions, crunches or reverse crunches, lat pulldowns, weighted crunches, and pec curls. cardio is either the treadmill, walking outside, or the stationary bike. When lifting, I do upper body on one day, and lower next day....but I generally lift 5 days a week. I admit I only do cardio one or maybe two days a week, about 20-30 minutes at a time. (at least the stationary bike gives me a chance to catch up on my reading! LOL!)
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