gym issue

Strawberries07

Hey can anybody help me,

I've been going to a gym and loving it since april. But I haven't seen any change. My weight hasn't gone and all I've lost is a few inches since april. I changed my eating and still nothing. My program changes every 6 weeks to a more difficult one and I do them but It seems like I'm working for no rewards! Can anyone explain this to me. I don't drink and I gave up chocolate! And I'm pre 20's!

justsomebloke

full stats, diet, and workout plan please

dylbert

The experts here could probably explain this better, but I recon if you lost a few inches and your weight is the same, you probably put on muscle and lost fat. Muscle is heavier than fat so you may have actually lost more fat than the muscle you’ve gained.

Strawberries07

I do 10 bike, 15 treadmill combo sprint and walking, thats my cardio. Then I do weights and some floor work sit ups etc. ,My Diet I feel is better than it was. I have cereal or museli, banana and a 0% fat yoghurt. for luch I have a salad. and in the evenings i don't really eat a dinner I would eat cereal and if i feel hungry i would eat a dinner. I spend and hour to and hour and 1/2 in he gym 5 days a week. i'm pre 20's and 5'10". 73kgs but I've been told I don't look 73kgs because of my height.

Frankiestylee

The aul 6 small meals a day could be an idea, I'm finding it quite useful personally... haven't gotten fully into the excercise I want but I'm feeling much better these days and I put it down to 6 healthy meals a day.

justsomebloke

eh I would go through it, but eh I am up to my eyes in work at the mo and for the fact that this will probably do a better job

http://boards.ie/vbulletin/showthread.php?t=2055054745

edit: and go to fitday.com and start using it other then that post up a full day's diet

Sangre

How is losing a few inches no change?

rubadub

dylbert wrote:

The experts here could probably explain this better, but I recon if you lost a few inches and your weight is the same, you probably put on muscle and lost fat. Muscle is heavier than fat so you may have actually lost more fat than the muscle you’ve gained.

Thats what I was thinking. I was the same weight for ages, putting on muscle and losing fat at the same rate.

When you say inches where are they from? is it 2" from the waist, or 2" from a whole load of combined measurements. Try taking photos of yourself, or try and find old ones. Fat loss is very gradual and un-noticeable, like a kid growing up in your house, the growth is not as apparent, as a little kid you havent seen in 2 years, who seems to have sprung up overnight.

Did you get your body fat % measured in the gym? you should get it done. And 73kg is a fine weight for 5'10''

Strawberries07

Yeah my body fat is 39%. I've lost 3" in total from my waist thighs and arms. I have a waist though. it's the skinniest part of me. I have large hips and long legs.

ali.c

Yeah i am with rubadub 73kg should be about right for your height. I take it your female? The 6 small meals a day is great, but for the minute you need to start eating dinner and getting loads of fruit and veg into you. Your program isnt great tbh, but transforms program for beginners that JSB linked to is great.

Strawberries07

Yeah I heard about the 6 meals. But I've no idea where to start and how to but it into my work schedule

olaola

Would you consider splitting your cardio & weights onto different days?
You might feel that you can apply yourself more to each if seperate.

Vegeta

You've made progress so be proud of that first, you are heading in the right direction which is the way you want to be going. Weight loss is a marathon not a sprint it takes time as you've already noticed. You have lost a few inches and have probably improved your overall state of fitness. So you are to be congradulated on this, well done.

Now for the hard part, fat loss is very very nutrition dependant. Your diet, while probably vastly improved, needs to be overhauled. See the stickies for this as they are very good. You may be asking "why do I need to read the stickies, I think my diet is fine, those glossy magazines advertise all these foods" Fat free yoghurt usually has a lot of sugar, so does museli and most kellog type cereals. There is a distinct lack of any protein or healthy fats also.

Just not eating to lose weight is very easy to do but not one bit healthy, sure you may lose weight but you'll lose a ton of muscle and look awful and what it will do to your organs and general health. It takes way more effort to get up and go and research good foods and portion sizes, but this is what you have got to do.

So revise your diet, look at the link jsb posted and just keep going.

Strawberries07

Thanks for your help everyone. If you have any more info to help me please post

Hanley

Thie thread is really good. I don't have much to add other than what's been said already.

When people say 6 meals a day, they don't mean "meal" in the tradtional sense. It could be something as small and simple as a slice of brown bread with some tuna on it like.

cowzerp

dylbert wrote:

The experts here could probably explain this better, but I recon if you lost a few inches and your weight is the same, you probably put on muscle and lost fat. Muscle is heavier than fat so you may have actually lost more fat than the muscle you’ve gained.

Its rare that females ever gain muscle mass from training-what usually happens is the muscle you already have gets toned or basically harder and more conditioned, if your not losing weight i'd say your still consuming too many calories and need to cut down, i'd reccomend cutting out starchy or sugary carbs and eat fruits and veg for carbs and lean meats like fish and chicken for protein,

dylbert wrote:

Muscle is heavier than fat

This is the worst statement in the fitness world, a great excuse for people who dont lose weight and dont want to make changes! 1 thing i did leave out is that a trained muscle can store more water within it adding weight but this is not significant in females. best of luck.

ali.c

cowzerp wrote:

Its rare that females ever gain muscle mass from training-what usually happens is the muscle you already have gets toned or basically harder and more conditioned

Hmm i must be the exception to the rule so, seem to have developed a decent amount of muscle in the last 4 months. Surely with the muscles getting harder they get more dense, so it does add some weight, Personally i lost just over 2 inches from both my hips and my waist and good bit from my thighs and ass too but i weight the same although my body composition is different.

Edit: though it should be noted that I weight train. its not a direct comparision with the op, who from the basis of the information she has given us its actually difficult to say whether or not her program would build muscle.

DAVE_K

i find with me i can go at it hard for a few months and not physically see much difference, then hit a period where it starts to come off pretty quick. You have probably put on muscle which is heavier than fat so you weigh much the same.
I don't think your diet looks great....where's all your protein. If you don't give your body enough it starts to think it's hit famine time and tries to hold onto what it has as an emergency plan.....so more of the good stuff is actually less. Eating about 6 small meals a day keeps your body working/metabolizinng continuosly and you can literally feel it burning off the food.
For the six meals a day i'd do something like the following.

7.30 am - porridge - made with water - raisins and raspberries thrown in - sometimes mango or apple too.
10 am - whey protein drink
11.30 half a chicken/tuna sandwich made with cambridges wheaten bread
1.00 uber salad - lettuce, spring onions, peppers, beetroot, grated carrot, tuna/chicken
2.30 - the other half of the sandwich
Fruit for the afternoon - maybe a soya yoghurt
6.00 - dinner - stir fry veg, chicken/fish, or maybe baked potato with chicken/tuna.

All the stuff up to dinner time takes about 20 minutes in the morning to prepare........probably about the same time it takes to get to the shop/garage for a sandwich and much the same price

Keep at it though - you will see the differences in the end