No results

[Lelena]

Hi everyone. I started free weights/resistance exercises back in November. I do 20-25 minutes 3 times a week. I have been consistant except for Feburary (my dog died) and twice I only lifted 2 days a week instead of 3. I also do cardio 5-6 times a week for 30-60 minutes and I walk 15,000-18,000 steps a day. I have always done cardio on a regular basis. The weights I have done on and off over the years. This time I was determined to stick with it. The problem is there is no change. My weight is the same (which I expected) and my measurements have not budged. I know it takes time, but it's been 5 months. How long am I suppose to wait to see results? For the record I have a really weird system and most things do not work on me. Can anyone offer me some advice?

[April]

How intensely are you training with the weights? I mean, how many reps at what kind of weight? I personally don't believe in "toning' muscles with many reps at a light weight. My philosophy is that if you want to see results, you have to build muscle.

Also, if your diet hasn't changed or if you're eating significantly more than you were before you stepped up your exercising, you may not be seeing the results your looking for, though you may feel stronger and have more energy.

[Lelena]

I use 5-10 lbs, 15-20 reps and 2-3 sets depending on which exercise I'm doing. My calories are about 1,500 which is my norm. I don't feel any different or have anymore strength which is something that did surprise me. I work the muscles until it is fatigued and after months I would think it would get easier, but I am doing the same amount and I am still sore the next day. To be fair I always have a lot of energy and don't need much sleep so it would be hard for me to feel a difference.

[purrpelle]

honestly, there are about a thousand things you can tweak with your workout, but it's 70% nutrition and 30% exercise. why don't you see a trainer or a nutritionist?

maybe you aren't eating enough? 1500 is not a lot if you are doing cardio everyday.
maybe your cardio needs a bump in intensity?

[Lorilye]

You need to change up the weight you use and the excercises you do. If you do the same reps, exercise, and weight you will platue. You need to change it up all the time so your muscles don't get used to the same old same old.

[Lelena]

I eat a pretty healthy diet. I am a vegan and eat little to no processed foods, making most of my own. I have used fitday for about a year, (off and on) but I don't know if I agree with it. I usually burn between 2,800 and 3,200 cals a day yet I only eat around 1,500. By the calories in calories out rule I should be loosing like crazy, but no difference. I used to eat around 1,300 cal a day. There is about one day a week (usually Sat.) I eat 1,700 cal. Anything over that and I start gaining. I did have a personal trainer years ago at the gym I was at. I trained with her for 3 months. No results. She couldn't understand why I didn't loose weight or inches because she could see what I was doing. After that I quit going to the gym. I do vary my cardio between 4 different things. As for weights I change up the moves so that I am working the same muscle but in different ways. I cannot go up on the weights due to an operation. I dislike every nutrionist I've ever met, plus I cannot afford one right now.

[purrpelle]

I still think 1500 is too low. especcially if you were formerly lower than that. you can even ask Barrylove, he'll tell you he's had clients up to 2000 from 1200 and start loosing again. maybe your metabolism is screwed up at this point.

here's a thought: maybe your body wants to be at the weight it's at?

I weigh 125-130 . back in the day, I could cut to 117 or 120 in the summer no problem and look really cut and muscular. a year ago I tried to cut to 115 for a photo shoot at our gym. didn't happen. i bottomed out at 120, because obviously that's where my body wants to be.

[Lelena]

I tried upping my calories to 1,900 last year when someone told me the same thing and I gained 5 lbs in 2 weeks. Needless to say I didn't stick with that. I don't restrict my calories, I eat when I am hungry and that is what I average. I am at 171 lbs right now, so I doubt my body wants to stay there.:) Two years ago I lost 45 lbs in 7 months eating mostly raw, but I plateaued. I should mention that I am sure my metablism is messed up. My grandmother had a similar problem due to a Native American heredity issue. She would be over weight if she ate more than 800 calories a day. She did do it for a year and the weight came off, but it was too difficult and she went back to eating normal and it all came back. This was all doctor supervised the way. Unfortunately I take after her in a lot of ways phyiscally. I personally would never starve myself and eat that little, I'd rather be overweight. I am more concerned as to why I am not building muscle or toning up. My brother lifts and we exchange tips and he doesn't get it either.

[Katt Fink]

She would be over weight if she ate more than 800 calories a day. She did do it for a year and the weight came off, but it was too difficult and she went back to eating normal and it all came back. This was all doctor supervised the way. Unfortunately I take after her in a lot of ways phyiscally. I personally would never starve myself and eat that little, I'd rather be overweight. I am more concerned as to why I am not building muscle or toning up. My brother lifts and we exchange tips and he doesn't get it either.

Wow, that sounds a LOT like me.. although to my knowledge I have no Native American in my heritage, but still, that's very similar to what happens to me. I feel like I gain weight from eating a piece of broccoli. When I used to starve myself (around 800-900 cals/day) I was able to maintain my weight, but like you said of your grandmother, it was just too hard.. so I began eating normally and have put on over 70lbs in the last 3 years :(

Also, I have had the same issue with working out. Last year, I joined the gym and had one of the trainers assess me and build a regimine for me. Stuck with it for 6 months (along with healthy, reasonable eating) and when it came time for my evaluation I had lost a grand total of ONE pound (in 6 months!!!!!!!!), my measurements where the SAME and my body fat % to muscle mass had actually gone up a few points. I just do not understand.

However, the past few months I have had reason to suspect that an underlying medical condition might be contributing to my body's strange behavior. I am in the process of being tested and having things checked out, so I'll have to update on that if I find anything. Maybe something to consider, Lelena? I'm sorry I coudln't help more, but whatever happens I wish you luck.

[Lelena]

Wow, that sounds a LOT like me.. although to my knowledge I have no Native American in my heritage, but still, that's very similar to what happens to me. I feel like I gain weight from eating a piece of broccoli. When I used to starve myself (around 800-900 cals/day) I was able to maintain my weight, but like you said of your grandmother, it was just too hard.. so I began eating normally and have put on over 70lbs in the last 3 years :(

Also, I have had the same issue with working out. Last year, I joined the gym and had one of the trainers assess me and build a regimine for me. Stuck with it for 6 months (along with healthy, reasonable eating) and when it came time for my evaluation I had lost a grand total of ONE pound (in 6 months!!!!!!!!), my measurements where the SAME and my body fat % to muscle mass had actually gone up a few points. I just do not understand.

However, the past few months I have had reason to suspect that an underlying medical condition might be contributing to my body's strange behavior. I am in the process of being tested and having things checked out, so I'll have to update on that if I find anything. Maybe something to consider, Lelena? I'm sorry I coudln't help more, but whatever happens I wish you luck.


Thanks Katt Fink. I can see you totally understand my frustration. I am sorry you have the same problem. One lb in 6 months! I know how you felt! My trainer concluded it must be because I was vegetarian. Which really made me mad. It probably is something medically wrong. I hope you find out what the problem is for you. I don't go to doctors, I cannot afford them and I don't trust them, so I guess I'll have to keep struggling along.

[April]

I have to applaud your stamina, or stick-to-itiveness. If I don't see some results within 2 weeks, I get angry.

I may not be helping at all, but would you consider using weight machines instead of free weights? If it's not out of the question, the machines might help you train at a higher weight and intensity, and the machines make it easy to follow proper form to help prevent injury.

[veganinohio]

I just read a study on weight training in which a group added stregth training to their routines fro six months while the control group mainitained normal activity. At the end of the study, neither group had lost any weight! However, the group that added weight training actually increased their bodies muscle mass while decreasing fat mass.

So you can't always base changes on weight and size. Do you feel better? Are you in better shape? Can you lift more and more often? Are your exercises getting progressively easier? I think these questions will allow you to judge what is going on inside your body more acurrately.

[Lelena]

Thanks April. I have used machines in the past at the two gyms I used to belong to. But maybe I will try to use my brothers for a change.

Veganinohio, that's an interesting study. Especially given all the stuff you hear about adding weights/resistance for better results. Unfortunately that is the problem with me. I don't feel any different. I expected the excercises to get easier after about 6-8 weeks and have to increase weights, but they are just as hard. I work the muscle a few reps after I don't think I can do anymore. Maybe I am going about it the wrong way.

[rabid_child]

I started working out 2 yrs ago and the only results I've seen is that my endurance for cardio is better... or was better before my appendix burst and I couldn't exercise for 2 mos. It's getting better again though. I never really lost weight or looked more toned except for my legs. I know its good for me cardiovascularly, and I feel better mentally for doing it, so I just keep working out...

[April]

I thought of one other thing that has helped me see results more quickly in my last bout of re-starting a fitness routine.

Try having a good dose of protein within an hour of working out, and focus on only 1 or 2 major muscle groups each time you work with weights. I do either just legs and butt, or just abs and lower back, or just arms, shoulders, and upper back. My boyfriend was a personal trainer, and though he doesn't do it actively anymore, he still reads up on fitness and he's super fit himself. He's the one that suggested I do only one major group at a time and follow the workout with protein. He reasoned that the protein eaten right after the workout works to repair the damage that you do when you challenged the muscles with weights, and if you wait too long to eat that protein, the muscles can't really repair. Also, if you do weights on your entire body at once, it's nearly impossible to eat enough protein after your workout to repair all of the muscles.
If you do end up using weight machines, I suggest you try doing higher weights at fewer reps- lift weights that exhaust you after 8-10 reps rather than 12-15+. I think this paired with the other suggestions I made in this post may help you to actually build muscle, rather than simply 'tone' what muscle tissue you already have, and that should give you some visable results within a few weeks. I know these are just my ideas and I might not fully understand your experiences and limitations, so if I'm way off base, phooey, but if anything I've said might help, hooray! Wishing you the best either way.

[barrylove]

This is a great suggestion.
The only advice I can suggest to this is that depending on the age of the client and their current fintess level, litfing heavy for weeks on end may not be taxing on their joints. If this is the case, changing it up between low-reps and higher reps every few weeks may be a good way to get results also.
The bottom line is, your body loves change. When we coninue to do the same thing day after day for months and months our system basically says, 'go ahead workout, I am going to sleep'.

Again, this is a very good suggestion. I am just adding my two cents :)

Eating protin within 45 mintues of a resistacne training workout is a very good idea. Don't be afraid to add some carbs also. Carbs are also needed to build muscle in the form of glycogen.

[veganinohio]

I think I misread the original post. So you're actually trying to gain weight?

I only lift for strength and stamina, so I always do 10-15 reps and I don't expect any weight gain. The only activities I'm intereseted in right now are running, cycling, swimming, and rock climbing, and increased mass could actually hinder those activities.

However, if you're trying to gain weight and muscle mass, you must use heavier weights and do fewer reps. Go to the library and do a little research on weight training. You should be using weights that you can only do 8, 6, and 4 repetitions with. In my experience, it is difficult to gain mass without lifting heavy weights with low reps three days per week.

[veganinohio]

The bottom line is, your body loves change. When we coninue to do the same thing day after day for months and months our system basically says, 'go ahead workout, I am going to sleep'.


Well, the body responds to change, but it is the mind that thrives on it (and physical fitness is more of a mind game than anything).

I agree, though. You've got to change up the routine every few months or so or you will accomplish very little.

[barrylove]

Well, the body responds to change, but it is the mind that thrives on it (and physical fitness is more of a mind game than anything).

I agree, though. You've got to change up the routine every few months or so or you will accomplish very little.
Let's not forget that the 'body' cannot do ANYTHING without the neurological responses from the brain.
I have many members who insist on only doing Group Power, a resistance training class. Their bodies have not changed in 3 years and no matter how much they complain about not changing, and no matter how often I tell them they need to change to see results they continue to do the same thing. When they first started Group Power they noticed results after about 3-6 weeks, but never added anything to their exercise routine.
Yet, we have members who see changes in 3-4 weeks because they do not rely on only one thing thinking that if they keep doing it something will happen.
Yes, physical fitness is a mind game but it needs the mind to play that game.

[Lelena]

Thanks for the responses! I will definately try to eat protein after working out and working only a few muscle groups at a time.

I am not trying to gain weight. I would like to loose a few pounds and tone up. I have read books and magazines and always understood to tone up you do several reps at a lower weight. The problem with lifting more weight is that anything over ten lbs bothers my operation site (lower abdomen). I also at this point cannot do any exercises that concentrate on the core. Which is driving me crazy because I used to do belly dancing and pilates on a regular basis. I also have a knee injury from my soccor days so too much stress on the joints is a problem.

For cardio I switch between my gazelle, rebounding, walking (fast enough to get my heart rate up to 75-80% and up and down stairs every few minutes) and aerobics tapes ( I have over a dozen). I also live a pretty active life and have an active job (taking care of 12 kids).

[Lelena]

If this is the case, changing it up between low-reps and higher reps every few weeks may be a good way to get results also.


Hi barrylove, I have a questionabout the above.
Do you mean, for example, at the same weight, doing 12-15 reps and 3 sets two weeks and then switching to 8-12 reps at 2 sets for two weeks and then back?
Thanks

[barrylove]

Hi barrylove, I have a questionabout the above.
Do you mean, for example, at the same weight, doing 12-15 reps and 3 sets two weeks and then switching to 8-12 reps at 2 sets for two weeks and then back?
Thanks

Hello.....
Yes, but I would suggest 3 weeks of 8-12 & back to high reps. I highly suggest 30 reps. It is a fabulous workout both cardiovascular and for lean muscle.
As far as sets go..are you asking for each body part or each exercise. If you are going to stick with one or two body parts a workout, then I would suggest 12-14 sets per body part on your heavy weeks, and 3-4 sets of high reps on light weeks.
When you get to the weeks where you do 20-30 reps, I highly suggest super-setting them. For example:
Mon - Chest & Back
First Super-Set 1) Incline DB chest presses - 30 reps
2) Lat Pull downs (TO THE FRONT!) - 30 reps

Do each of the above 3 times through. Four if doing 15-20 reps.

If you do not super-set your muscles will be very fatigued the second & thrid set of chest and you will not get the most out of the exercise.

Second Super-Set / Legs & Triceps
1) Leg extensions - 30 reps
2) Triceps pressdown on cable machine

Hopefully you understand this scenario :)

GOOD LUCK!

[Lelena]

Thanks barrylove! I will give it a try!:hamster: :hamster:

[barrylove]

Thanks barrylove! I will give it a try!:hamster: :hamster:
No Problem! Have fun!