exercising hard but little weight loss ??

izzybop

hi im new to this so bear with me here goes....i am a male 33yrs old 5"10inches tall and i weigh 20.5 st...i have started a 6 week fitness programme and am just ending my second week.the programme consists of 1 personal training session/weigh in and measurements per week followed by as many classes of spin,trx,bootcamp as u can fit in for the 6 weeks it also includes a weight loss full food plan from a sports nutritionalist.....

so after the first week i lost 7lbs after the pt session and 5 classes which i was happy with,i have kept up the same diet this week done 3 classes and the pt session and am down 2 lbs i wasnt happy with this as i am trying very hard also my trainer was expecting at least -5lbs this week as he said the food plan are designed to help u drop weight fast......i was thinking would this be down to water retension???? ?is it true that if your body isnt used to a burst of heavy physical activity the muscles can hold water to help heal them???

also i am asthmatic and am on a steroid inhaler would this cause my body to hold fluid???

as i said i am new to this and am looking for any advice i can get on this matter.

thanks for reading boardies!!!:):):):):)

LeinsterDub

izzybop wrote: »

hi im new to this so bear with me here goes....i am a male 33yrs old 5"10inches tall and i weigh 20.5 st...i have started a 6 week fitness programme and am just ending my second week.the programme consists of 1 personal training session/weigh in and measurements per week followed by as many classes of spin,trx,bootcamp as u can fit in for the 6 weeks it also includes a weight loss full food plan from a sports nutritionalist.....

so after the first week i lost 7lbs after the pt session and 5 classes which i was happy with,i have kept up the same diet this week done 3 classes and the pt session and am down 2 lbs i wasnt happy with this as i am trying very hard also my trainer was expecting at least -5lbs this week as he said the food plan are designed to help u drop weight fast......i was thinking would this be down to water retension???? ?is it true that if your body isnt used to a burst of heavy physical activity the muscles can hold water to help heal them???

also i am asthmatic and am on a steroid inhaler would this cause my body to hold fluid???

as i said i am new to this and am looking for any advice i can get on this matter.

thanks for reading boardies!!!:):):):):)

What your BMR, how many calories are you ingesting ?

noiniho

It is only you second week, keep working hard and and eating right, don't see this as a six week program, see it as new permanent lifestyle.
As you increase you activity you may be building some muscle and burning fat, as muscle weighs heavier than fat then the scales isn't giving you the full picture, in fact forget the scales, a more accurate way of monitoring is measurements and body fat.
It takes a long time to put on weight and just as long to lose it, don't get fixated on the weight loss, instead of weight loss targets why not set yourself training goals? Track your progress by writing down you progress in the gym or runs or whatever, as you get fitter and improve the training will become almost addictive and in a few months you will be in great shape and feel good.

It is my opinion that the scales is a waste of time and can only serve to de-motivate you

19543261

Great advice, noiniho.

noiniho

To lose weight you need a calorific deficit, to lose 1lb you need to burn 3500 calories, so that is a calorific deficit of 500 calories a day to lose 1lb a week. Remember that you can never out excercise your diet, a three mile run may only burn off 400 calories, so if you cheat on the eating you won't get away with it.

The average man needs 2500 calories a day, so to lose weight from diet alone at a rate of 1lb a week then the calorie intake should be 2000 calories a day. Calorie counting is made easy with the my fitness pal app if you have a smart phone.

Remember if you are excercising a lot that food is your fuel source, do not go diet crazy, eat well, protein, wholegrain foods, drink plenty of water, always have the presses full of good stuff, if you feel hungry then snack on a few nuts like almonds, but only eat a few as they are calorie dense foods.

The weight loss will be a welcome side effect of you becoming a healthy, cardio vascular fit person who feels great with good diet and exceecise habits.

Good luck!

izzybop

i was never told my bmr but just found a calculator: You have a BMR of 2499.92.

my diet is of about 1200 cals a day.

normal day food plan

morning:- porridge made with skimmed milk with blueberries on top
mid morn:- red grapes natural yogurt and a pear
lunch :-salad lettuce,tom,onion chicken.....apple sliced with peanut
butter
dinner :- beef stirfry with soy and veg,sweet potatoe chips

Brian?

izzybop wrote: »

i was never told my bmr but just found a calculator: You have a BMR of 2499.92.

my diet is of about 1200 cals a day.

normal day food plan

morning:- porridge made with skimmed milk with blueberries on top
mid morn:- red grapes natural yogurt and a pear
lunch :-salad lettuce,tom,onion chicken.....apple sliced with peanut
butter
dinner :- beef stirfry with soy and veg,sweet potatoe chips

If your BMR is 2499, you should be eating 1999 or there abouts for weight loss.

noiniho

izzybop wrote: »

i was never told my bmr but just found a calculator: You have a BMR of 2499.92.

my diet is of about 1200 cals a day.

normal day food plan

morning:- porridge made with skimmed milk with blueberries on top
mid morn:- red grapes natural yogurt and a pear
lunch :-salad lettuce,tom,onion chicken.....apple sliced with peanut
butter
dinner :- beef stirfry with soy and veg,sweet potatoe chips

With that calorific intake you are down 1000 calories a day or 7000 a week, that would give a weight loss of 2lbs a week, this is not recommended, who gave you this advice? Someone that is not worried about what happens after the six week program I bet...
You are eating well but you are not eating enough, that is not sustainable,
What quantities of each are you eating? Like how many grams of each? If you don't know that you may not have counted calories correctly....
Why not throw some mixed nuts into your natural yogurt in the mornings and some chickpeas or Cous Cous into your lunch to increase calories

izzybop

noiniho wrote: »

With that calorific intake you are down 1000 calories a day or 7000 a week, that would give a weight loss of 2lbs a week, this is not recommended, who gave you this advice? Someone that is not worried about what happens after the six week program I bet...
You are eating well but you are not eating enough, that is not sustainable,
What quantities of each are you eating? Like how many grams of each? If you don't know that you may not have counted calories correctly....
Why not throw some mixed nuts into your natural yogurt in the mornings and some chickpeas or Cous Cous into your lunch to increase calories

hiya noiniho thanks for your replies,the portions are big enough to fill me i know it seems like not alot of food but i do also eat alot of fresh fruit throughout the day like bananas are these not carbs?, the grapes i eat alot of maybe a plunnet a day give or take, also i am allowed 70% dark chocalate for treats. im not a fan of nuts thats why i eat the peanut butter ive also tried almond butter which is nice.

Danny_Lennon

Step one: Focus on basing all your meals on whole foods. Meat & veg being the main staples. Additionally have nuts, seeds, fruits, quailty oils to make up the rest. Make this a habit, not a short-term diet.

Step two: After a few weeks if you see no progress (this doesnt necessarily mean scale weight btw) then start paying more attention to portion size and kcals. However, make sure you are already eating quality foods conistently. Tweak your intake until you start making progress again.


Don't get caught up on exact kcal intakes and expecting a correspoding level of fat loss. They are only guidelines. Your body doesn't work that way.

noiniho

Yes look I agree with that, the important thing now is to introduce healthy foods and excercise into your daily/weekly routine with the aim of this being forever! Keep it up and it will become the new normal for you... Just to re-I force the most important part of the next 6 weeks is to introduce and maintain good habits. Not the scales.

Try some nuts in the natural yogurt, honestly you won't even know they are there.
Make sure the peanut butter is organic with no added sugar.
And just make sure you are eating enough, calorie wise 1200 is not enough if you are doing physical activity...

To give you an idea calorie counting is made really easy here

http://www.myfitnesspal.com/

I did it for about a month a few years ago and it just educated me on what I was taking in, it's not like you have to do it all the time, but it made me more clued in on my food.

Vegeta

Measure your portions. A full punnet of grapes (500 grams) is around 300 calories. I doubt you're consuming as low as 1200

Good food, measured.

noiniho

Yes plus you are saying you eat fresh fruit like bananas and such but these are not in your food plan, this is all calories too....
Like I would weigh out my porridge in the morning Etc.. Again just another good habit

izzybop

thanks for all the replies people i did forget to put the snacks into my food plan sorry, as for the porridge i do measure it out flavans quick oats comes with a scoop i use 2 scoops with this.

noiniho

Sounds like you are eating well and exercising, keep that up and don't get too worked up about anything else just yet,

Keep it going and don't lose hope, remember it won't all be plain sailing and you will have bad weeks, maybe even a bad month, but you can always start again, never give up on it... Eventually you will find a balance that will work for you...

izzybop

noiniho wrote: »

Sounds like you are eating well and exercising, keep that up and don't get too worked up about anything else just yet,

Keep it going and don't lose hope, remember it won't all be plain sailing and you will have bad weeks, maybe even a bad month, but you can always start again, never give up on it... Eventually you will find a balance that will work for you...

cheers noiniho i am doing this for the long haul and am determined so thank you for all your advice today great help my man.

Hanley

Vegeta wrote: »

Measure your portions. A full punnet of grapes (500 grams) is around 300 calories. I doubt you're consuming as low as 1200

Good food, measured.

100% this. Esp when you throw peanut butter and dark chocolate in.