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anyone else feeling discouraged?

I've been working out 3-4 days a week 20-40 minutes cardio plus 30 mins of weights. I've been eating very well- lowfat, low carb, high veggie, no sodas, no alcohol, very limited sweets for over 2 months and I've lost nothing.

how can that be? what I am not doing right? I have not increased my caloric intake (its decreased) and I've increased my workouts from 1-2 days a week (sporadic) to religiously sticking to workouts including 10K races, biking, etc..

Anyone else feeling like they're trying damned hard and getting no where??


Wed. May 25, 7:03pm

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Sounds counter-intuitive but try taking a week off from working out. A friend of mine did this and lost the last 5 pounds after struggling for a long time. She works out religiously. I do 6 weeks working out, 1 week off. I lose a few pounds every time I stop for the week.

Wednesday, May 25, 2005, 7:33 PM

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I don't have any advice, but I have noticed lately that the mornings that I wake up the heaviest are the ones after a good workout the day before. I don't eat any differently on those days - anyone have any ideas as to why this happens??

Thursday, May 26, 2005, 7:07 AM

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Replacing fat with muscle

Often times people will work out religiously and not 'loose' the weight that they want to, but they may notice that they are toning up nicely. My guess is that you are replacing your fat stores with muscle and thus not losing weight, but simply becoming toned instead.

I think taking a break for a few days may help. You can rest your body and give it a chance to recharge and you might see a difference. Also, how much are you trying to lose? It could be that you have hit the hardest plateau to beat, the last 5-10 lbs left before you hit your goal. Keep up the great workouts and you'll meet your goals. I just know it!

Thursday, May 26, 2005, 7:24 AM

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It's possible you're not eating enough? When your body doesn't get enough intake, it slows your metabolism down.

Thursday, May 26, 2005, 7:27 AM

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Not enough calories / Heart Rate Monitor / Mix it up

You may not be eating enough. You need to fuel your activity. 10Ks and biking burn a lot more calories than just 3-4 days a week of cardio and weights. A good estimate which I learned from a personal trainer and registered dietician is that you need 10 calories for every pound of body weight in order to MAINTAIN your weight. So at 180 pounds you would need 1800 calories per day. You shouldn’t be at more than a 500 calorie deficit per day, it will slow your metabolism. Perhaps estimate your calories as you log meals in your food journal. You can also use www.caloriesperhour.com to estimate the calorie burn for your workouts.

If you’re doing a lot of weight training that you didn’t do before, you could be increasing muscle mass while decreasing fat. Your weight won’t change but your measurements would. How are your clothes fitting? Go to www.mybodycomp.com and create a profile – track your body measurements once a month to watch improvement that is not related to weight.

I would suggest investing in a good heart rate monitor (HRM) and perhaps a book on heart rate training. Go to www.heartzones.com for info. I bought a Sally Edwards HR training book on Amazon for under $10. A good HRM will estimate your calories burned while you work out. Especially useful for running and biking where you can burn A LOT of calories.

Also consider switching up your diet and/or exercise routine every 6 weeks or so. Our bodies get accustomed to our routine and “mixing it up” a bit will do wonders. Same with foods – eat more fruit or dairy, make lunch your big meal of the day instead of dinner, eat bigger breakfasts.


Thursday, May 26, 2005, 8:33 AM

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About Post-Workout Weight Gain

In response to this post:
I don't have any advice, but I have noticed lately that the mornings that I wake up the heaviest are the ones after a good workout the day before. I don't eat any differently on those days - anyone have any ideas as to why this happens??
Thursday, May 26, 2005, 7:07 AM


When you work out hard, your muscles retain water to repair themselves. This is also related to your body replenishing the glycogen stores in your muscles. So the day after a hard workout it is not unreasonable to notice your weight is up one or two pounds. After a 100 mile bike ride my weight could be up 4-5 pounds. It goes away in a few days - just concentrate on staying hydrated.



Thursday, May 26, 2005, 8:36 AM

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more info from original post(er)

First off thanks for all the advice,suggestions :)
to follow up on a few things mentioned...

Some facts on me:
I currently weigh 130lb and am 5'3". I used to weigh 123lb (lean strong girl) before I had my son. I lost all the baby weight but over the last year I've been slowly inching up to this current weight, more than I have ever weighed. I'd like to get back down to 123 lbs.

I do not believe in losing a lot of weight all at once (clearly I can't anyhow) I believe that it should happen gradually but I'd think I would have lost maybe 2lbs in two months. I think that's very conservative.

Muscle vs. fat:
I've read very mixed opinions on the concept of fat weighing more than muscle. So while I like the idea that its just that I am replacing fat with leaner muscle somehow I'm not buying it. Can someone follow up with some hard scientfic facts and not just lore?

Caloric intake:
I did start tracking my caloric intake last week. Its interesting that now that I'm tracking it I realize those snacks (of raw almonds, slice of chesse, 1/2 apple,etc..) can add up to over 300 cals in just snacks on top of an average of 300-400 cals per meal. I've been shooting for 1200 cals a day. Does that seem like enough considering my goal (lose 10lbs in 3months?)

Varying workouts:
I've been switching it up cause I know the body (and mind) can get bored so I think I'm on the tip on that one.

Varying foods: yeah this is a good one. I realized after starting this PeerTrainer thing that I was eating pretty much the same set of foods day and day out and that clearly that had to be the area that I could change (cutting down on snacks, altho healthy) and learning the difference between FULL and satiated. I think this is the biggest area that I realize I can improve upon.

Heart Rate Monitor:
I'm on that I ordered one yesterday :) good call tho!

Resting: I do usually take 2 days off in the week. Is that enough? Should I take 4-5 days off? I find I'm so used to working out that I feel restless if I don't. anyone else get that feeling?

Thanks again.
IAM

Thursday, May 26, 2005, 9:40 AM

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Cardio

You should try increasing your cardio. Instead of doing 20-40 min, do 30-50. Don't do less than 30. If you want to tone up, lift weights. If you want to burn flab, increase cardio.

But wach out, because you're appetite may increase. Make sure you snack on things like raw vegtables and fruit. Salads are great.

Thursday, May 26, 2005, 10:22 AM

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Yes, I think you should take an ENTIRE week off. 7 days. Just try it. My friend is a triathelete and she lost 5 pounds doing just this. And I mentioned, I lose a few pounds every time I do it.

Thursday, May 26, 2005, 11:23 AM

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Re: muscle vs. fat.

Never thought about this. This is so interesting and indisputably true. Thanks for sharing.

Thursday, May 26, 2005, 11:24 AM

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