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How long does it take to see results?

I was wondering how long it would take to start seeing results? I have been working out in the gym 6 days a week for 90-120 minutes I started out at 175lbs and I am currently still 175lbs. I have been eating right 6 small meals a day 3 snacks (fruit & vegtables) and then sensible breafast lunch and dinners, and I still have not lost any weight.
Is anyone else having this problem? I thought for a moment that I needed to be working out more, but I already go 6 days a week for an hour and a half or more. I started working out this way on December 12th, I know it hasn't been long, but shouldn't I at least have lost 1 pound?
What am I do wrong? Any ideas?

Thu. Jan 5, 9:19am

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You may be building muscle. Take measurements insread of weighing!

Thursday, January 05, 2006, 9:29 AM

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I agree with taking measurements. Have you increased your calorie intake because you're working out so hard? You must be hungry! Another thing is when I'm not losing even an ounce after working out for a while, I take a week off. Sounds counterintuitive but I lose at least 3 pounds. Do you have a typical meal plan or is your log public so we can see your daily routine?

Thursday, January 05, 2006, 9:36 AM

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How long does it take to see results?

I've been there! Actually, I am a gym rat like you (workout 5-6X a week) and have actually experienced weight GAIN if you can beleive it! What matters most is not so much what the scale says but how you feel and the subtle difference in the way your clothes fit. Remember, you are recomposing your body and replacing fat with muscle. People say that muscle weighs more than fat but honestly, a pound is a pound. The difference is that for the same amount of space, fat takes up more room as muscle is more dense. Isn't that the true goal anyway? to be leaner and firmer and take up less space?

If you want to measure success there are better tools than the scale. Some are listed below:

How do your clothes fit
Tape measure
Body fat percent
Improved level of activity (do you get as winded going up stairs, lifting groceries, etc?)
How you feel (mood, do you sleep better, etc.)

Fitness (like success) is a journey not a destination. Here are some things that will contribute to your success.

Take your measurements and record them once a month.
Walk or crosstrain with another form of aerobic exercise 2-3X days a week.
Add strength training to your program two to three times a week. (Muscle is a better conductor of energy and increase caloric burn rate)
Keep a log/or journal of all fitness activities, measurements, food intake, and most of all how your are feeling.
Quit dieting. Make healthy food choices, eat 4 or 5 times a day, and drink at least 64 oz. of water each day. I add 8 oz for every 20 minutes of exercise.

Finally, think of supercharging your workout with cardio interval training. example: ride a stationary bike for 60 minutes but every 4 minutes increase the resistance level by 2-3 and pedal speed by 10% for 60 seconds. These "mini sprints" will help break your body from "normalizing yo9ur effort". Remember, as you workout, you are getting healthier which means if you continue to do the same exercise program you are acutally not challenging yourself as much. As your fitness level increases so to must your routine in order to consistantly challenge your body. Things like this will help defeat the "plateau" effect your are currently experiencing.

MOST OF ALL - STAY POSITIVE! You patiently let yourself get out of shape, you need to grant yourself a commenserate length of time to get back in to shape.

Thursday, January 05, 2006, 9:56 AM

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No, I haven't increased my calorie intake. I'm basically boring about the food I eat the same thing everyday. I change up the fruit sometimes or how I might cook the chicken, but it's still always the same thing. I am hungry (not a lot) but towards the end of the day and when I wake up in the morning I am starving and I thought that was because I changed my eating habits and I'm no longer eating the junk I used to and the fact that I don't eat a thing after 7:30 not even a cough drop. My logs are public and I've only made two I'm pretty new to PEERtrainer. I have always been a muscular person so I do expect to gain muscle, but I thought I would at least be seeing some results.
I just feel as though I am not doing something right, when I see that I have not lost any weight I start to think that maybe I'm eating something I shouldn't so maybe two days a week instead of having three snacks I'll only have one, but when I do that I feel fatigue after a workout and my muscles are sore even after I've stretched.

Thursday, January 05, 2006, 10:09 AM

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Sometimes your body just takes a little while to get used to the whole process; stick with it, it'll happen.

Are you eating enough? If you're not eating enough, your body will try and store everything it can - sounds weird, but that's how it works. What is your name so we can look at your logs? If you are eating a good balance of proteins, complex carbohydrates, and healthy fats, with enough calories per day (but not too many), then you will begin losing weight, especially if you're cutting out junk.

If you're hungry often, you're likely not getting enough of one of the following: fat (most likely), fiber, or protein. A small serving of nuts will get you all 3 (1oz is a serving of nuts - that's about 15-18 raw almonds). Maybe try substituting one of your snacks of fruit for a snack of nuts, or add some PB to some celery or an apple, etc.

If you feel fatigued after a workout, you could be dehydrated (make sure to drink lots of water - it'll help you lose weight too!) or you could be low on electrolytes. If you're working out for 60-90 minutes with no food, that's probably the problem. If you work out for that long, you should drink Gatorade, or other drinks that will replenish electrolytes to your system. Water alone isn't enough.

You may be working out too hard, and stressing your body. Before you started dieting on the 12th, did you go to the gym this much? If not, cut back to closer to where you were before, and build up slowly, instead of just hurling your body into such hard work. It is healthy to get 30 minutes of cardio, 3x/week. Less than that, and you may have trouble losing; more than that can be good, but you need to build up slowly. Also, light weight with many reps are a good way to build lean muscle, rather than big bulky ones. And make sure you stretch before and after, and warm up appropriately, to lower the risk of injury.

Good luck!!

Thursday, January 05, 2006, 10:38 AM

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My name on here is freepeace.

I heard that in order to see quick results you should be burning more calories each day than your eating. Is that true?

Thursday, January 05, 2006, 1:03 PM

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I think you are probably putting on muscle especially due to the intensity of your workouts. I also have a muscular build, and if I work out for more than 30 minutes a day, I tend to *gain* weight, unless the workouts are easy. An easy workout would be fast-walking. Last year I trained for and ran a marathon. Despite using far more calories than I burned, I gained 5 pounds. Once I returned to my regular workout routine, I lost the 5 pounds. However, even weighing 5 pounds more, I was more toned, etc.

Also, this is very unscientific, but I have found that if I am very routinized and eat the same thing every day and work out the same every day, my body gets stuck at that weight. I would try not exercising for a couple days and eating correspondingly less. Or do a short, fast workout instead of your regular one. Or do your workout at 10:30 pm or something.

good luck!

Thursday, January 05, 2006, 1:10 PM

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It is true that, in order to lose weight, you need to burn more calories than you consume. That does NOT mean, however, that you need to burn that many calories through EXERCISE. Your body naturally burns a good number of calories just through basic functions like keeping your heart beating, breathing, digesting, etc. Even if you lie flat on your back and do not move all day long, depending on your size/age, you'll probably burn somewhere between 1,000 and 2,000 calories in a day.

You lose weight by creating a calorie deficit. You can safely lose 1-2 lbs per week, consistantly. To lose 1lb per week, you need a deficit of 500 calories per day. That means you can eat the amount that your body would typically burn in one day with no exercise, and then exercise to burn 500 calories, or you can eat that amount minus 250 calories, and then exercise to burn 250 calories, or you can cut the food intake to 500 calories less than you'd typically burn in a day. However, it's not recommended to eat less than 1,000 or 1,200 calories per day. To lose a consistent 2 lbs per week, you need a deficit of about 1,000 calories per day, created the same way.

To find out what your resting metabolism is - how many calories your body requires every day to operate - you need to see a doctor or nutritionist. But it's basically the amount of food you can eat, consistently, without exercising, and maintain your current weight.

Thursday, January 05, 2006, 3:23 PM

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find your BMR

I recommend you look at the following site: and find your BMR. This can assist you in knowing, more definatively, what your basic caloric intake should be so you can beter plan how to create and maintain a deficit in order to lose weight.


Thursday, January 05, 2006, 5:05 PM

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I'm at 184, and

I had the same problem as you a few months ago. I kept seeing the scale stay the same and sometimes moving up, even though I was working out and eating well. It's so disheartening!
And I hate to be the bearer of bad news, but that whole "I'm not losing because I'm gaining muscle" is a myth, for the most part. If you are at least 20lbs. overweight and are working out and eating well you should be losing fat AND gaining muscle. And if you are female you should be losing fat at a much faster rate than you gain muscle. Not to mention gaining muscle increases your metabolism, which should speed fat loss.
Also, you have to count calories. Sad,but true! :) I always use a simple formula: my weight multiplied by 11. That's how many cals it takes to maintain the weight. What I do is take it a step further and stick to 1200 calories a day, no more than 1500 one day a month only. When I get to my goal weight (135), I will need about 1500 to maintain that weight.
Since December 12th, I've taken in only 1200 cals a day (with few exceptions) and worked out 3 times a week. Doing that, I've lost 9.5 lbs.
Good luck!

Friday, January 06, 2006, 8:56 AM

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