Is this weight loss slow or normal?

[tinklebell]

Been training for about eight months now with a personal training. Free style and high intensity type training. Twice a week. And I do cardio twice a week myself. Not intensive cardio but I put in some time at it.

 

Only lost about 7 pounds since. I was shocked that it's been such a grind. Is this normal? And even with this weight loss, most friends I haven't seen in a few months can't tell the difference.

 

Is this whole thing normal?

 

What gives? Can someone shed some light?

[Phoe]

Been training for about eight months now with a personal training. Free style and high intensity type training. Twice a week. And I do cardio twice a week myself. Not intensive cardio but I put in some time at it.

 

Only lost about 7 pounds since. I was shocked that it's been such a grind. Is this normal? And even with this weight loss, most friends I haven't seen in a few months can't tell the difference.

 

Is this whole thing normal?

 

What gives? Can someone shed some light?

 

 

If you're gaining muscle, that'll skew your weight loss. Muscle weighs more than fat. If you're gaining muscle while losing fat, your actual weight appears to be dropping more slowly, or in some cases weight even rises. That's why scale weight is not a great reference. How you feel is more important. Are you feeling any different? Noticing changes?

[Gloria25]

If you're gaining muscle, that'll skew your weight loss. Muscle weighs more than fat. If you're gaining muscle while losing fat, your actual weight appears to be dropping more slowly, or in some cases weight even rises. That's why scale weight is not a great reference. How you feel is more important. Are you feeling any different? Noticing changes?

 

Agreed ^^....

 

I don't pay attention to weight much. I look at how my clothes fit me.

 

I also look at my 3-pack...

[tinklebell]

If you're gaining muscle, that'll skew your weight loss. Muscle weighs more than fat. If you're gaining muscle while losing fat, your actual weight appears to be dropping more slowly, or in some cases weight even rises. That's why scale weight is not a great reference. How you feel is more important. Are you feeling any different? Noticing changes?

 

I definitely know there's weight loss because I can fit into some clothes I couldn't. Just surprised the weight loss is so slow and so unnoticeable among my friends. It was only after some scrutiny did they say they saw some slight definition and slight difference.

 

I haven't weighed myself in ages since I don't believe in numbers. But when I chanced upon a scale, stepped on it and got a shock.

 

Still wish I already looked more svelte and toned by now.

[Gloria25]

Slow and steady is better.

 

The key is not getting on some fad diet, it's actual and realistic changes in lifestyle, level of activity, exercise, and how you eat.

 

People that do all those fad stuff just pretty much gain it back - and sometimes more than what they started out with.

 

Also, by making realistic changes in your life and setting attainable goals - you're more likely to stick to it.

 

I remember the 'just eat meat diet'. I had a co-worker who would like ask you to go to Burger King for just the meat patty and bacon While I know we all love meat patties and/or bacon - I could never see myself eating that 24/7.

[angel.eyes]

Okay, you're active. How's your diet? Keep a food diary for a couple of weeks minimum. Track everything...samples at the grocery store...the few French fries from your friend's plate...everything.

[Harradin]

Weight loss is mostly down to your diet, training does make a difference but most of it is diet related.

 

Muscle weighs more than fat.

 

That's a urban myth, they both weigh the same. Muscle is more dense so it takes up less volume than fat.

[tinklebell]

Okay, you're active. How's your diet? Keep a food diary for a couple of weeks minimum. Track everything...samples at the grocery store...the few French fries from your friend's plate...everything.

 

I try to watch what I eat but not always military about it. Like if I eat out (which isn't a lot) and I eat a few french fries or something off the wagon, I won't beat myself up. But I try to make up by eating less the next meal. I used to have an app that logs the calories I take a day but I've stopped.

 

But I do think I need to be more stringent with my diet. It's as important, if not more, than exercising.

[deathandtaxes]

Weight loss is mostly down to your diet, training does make a difference but most of it is diet related.

 

 

 

That's a urban myth, they both weigh the same. Muscle is more dense so it takes up less volume than fat.

 

 

 

Right. And that's why you can exercise and weight train and not lose weight but still slim down if you're replacing fat with muscle. It's happened to me in the past year or so since I joined a gym. I started in winter and when spring and summer came around, everything was too big but the scale was the same!

 

 

OP - some people who exercise a lot when they weren't before will eat more to compensate and could slow their weight loss. Seven pounds is still seven pounds and definitely better than gaining seven! And you said you could fit into clothes you could not before. That's progress! Keep it up!

[tinklebell]

Right. And that's why you can exercise and weight train and not lose weight but still slim down if you're replacing fat with muscle. It's happened to me in the past year or so since I joined a gym. I started in winter and when spring and summer came around, everything was too big but the scale was the same!

 

 

OP - some people who exercise a lot when they weren't before will eat more to compensate and could slow their weight loss. Seven pounds is still seven pounds and definitely better than gaining seven! And you said you could fit into clothes you could not before. That's progress! Keep it up!

 

Thanks. I've always been active but I started becoming more active eight months ago because I couldn't stand the weight gain.

 

Hopefully it's muscle gain as I don't think I'm all that muscular now!

[angel.eyes]

I try to watch what I eat but not always military about it. Like if I eat out (which isn't a lot) and I eat a few french fries or something off the wagon, I won't beat myself up. But I try to make up by eating less the next meal. I used to have an app that logs the calories I take a day but I've stopped.

 

But I do think I need to be more stringent with my diet. It's as important, if not more, than exercising.

 

It's not about beating yourself up. It's about getting an accurate idea of what you actually eat. You might be shocked.

 

Also people significantly underestimate calories when dining out.

[thefooloftheyear]

Hopefully your personal trainer advised you to seek a blood test at the time you started your training...Its pretty much vital, beacuse there are some conditions that will kill both your weight loss and fitness goals if they arent at optimum...Mostly thyroid function and some other conditions that are hormone related..Get it tested and see where your levels are at...Most thyroid conditions are easy to remedy with meds and there arent any bad side effects generally..

 

Also, I am assuming you are a woman...Many women have a difficult time losing weight, even under ideal conditions...If its taking long, then it could just be how your body metabolizes fat..Thats why when I see a woman that really lost a bunch of weight and kept it off, I have a tremendous amount of respect..

 

And one last thing...I see some personal trainers at the gym working the crap out of newbies.....Bad idea...A sure fire way to open the Cortisol faucet is by overtraining...>And if you are in that category, then you are holding yourself back immensely....I could discuss the effects of Cortisol on here, but it would be too long winded...Look it up and check into that..Or ask your trainer....If he/she doesnt know about this....then find a new trainer....

 

Good luck

 

TFY

[Standard-Fare]

I agree that diet's probably the missing link here. The training you're doing is probably only going to improve your tone/strength, but the weight loss will really come from your diet.

 

However, I'll also add that age is a factor here. I've found that as I get older, I have to work out way more than I used to simply to MAINTAIN a semblance of the "normal body" I'm comfortable with. It's not really about getting super thin or super fit, it's about NOT getting fatter and flabbier.

[tinklebell]

Hopefully your personal trainer advised you to seek a blood test at the time you started your training...Its pretty much vital, beacuse there are some conditions that will kill both your weight loss and fitness goals if they arent at optimum...Mostly thyroid function and some other conditions that are hormone related..Get it tested and see where your levels are at...Most thyroid conditions are easy to remedy with meds and there arent any bad side effects generally..

 

This makes sense. I've had a medical and it's all clear.

 

Also, I am assuming you are a woman...Many women have a difficult time losing weight, even under ideal conditions...If its taking long, then it could just be how your body metabolizes fat..Thats why when I see a woman that really lost a bunch of weight and kept it off, I have a tremendous amount of respect..

 

I used to be slim until I hit the 30s when the weight doesn't seem to go away permanently and it takes more effort to maintain my weight. And I heard that women naturally put on one kilogram (2.2 pounds) a year from 35 to produce oestrogen. However, I have friends who are older who look like they never put on anything.

 

And one last thing...I see some personal trainers at the gym working the crap out of newbies.....Bad idea...A sure fire way to open the Cortisol faucet is by overtraining...>And if you are in that category, then you are hoding yourself back immensely....I could discuss the effects of Cortisol on here, but it would be too long winded...Look it up and check into that..Or ask your trainer....If he/she doesnt know about this....then find a new trainer..

 

Good luck

 

TFY

 

This could be a factor too. My work is quite stressful. Diet and stress are the biggest issues I could think of.

 

I don't think I'm overtraining though I wonder if high intensity workouts are sustainable in the long run. I do the regular gym things, like viper, kettlebell, battle rope. Does anyone know if these exercises are sustainable? And will there be weight gain when the exercises get less intense?

[tinklebell]

I agree that diet's probably the missing link here. The training you're doing is probably only going to improve your tone/strength, but the weight loss will really come from your diet.

 

However, I'll also add that age is a factor here. I've found that as I get older, I have to work out way more than I used to simply to MAINTAIN a semblance of the "normal body" I'm comfortable with. It's not really about getting super thin or super fit, it's about NOT getting fatter and flabbier.

 

I agree with the age. In the past, I was slim with minimal effort.

 

Actually I only want to be toned without the flab. I'm actually quite petite but visually I don't look that because I'm not toned.

[Emilia]

It's likely to be your diet. I doubt very much you built much muscle with high intensity stuff and cardio is only good at destroying it anyway. Women have very little testosterone, it's really hard for us to build muscle and we have to eat a lot of protein to achieve that.

 

Cardio by and large will not do anything for you, apart from making you lose muscle. Sprinting is great for fat loss, jogging just grinds your knees down. Some good articles to help explaining how fat loss works and the common mistakes women make with training:

 

T Nation | Articles

 

http://www.t-nation.com/diet-fat-loss/10-mistakes-women-make-with-diets

 

http://www.t-nation.com/training/10-mistakes-women-make-in-the-gym

Edited December 10, 2014 by Emilia

[tinklebell]

It's likely to be your diet. I doubt very much you built much muscle with high intensity stuff and cardio is only good at destroying it anyway. Women have very little testosterone, it's really hard for us to build muscle and we have to eat a lot of protein to achieve that.

 

Cardio by and large will not do anything for you, apart from making you lose muscle. Sprinting is great for fat loss, jogging just grinds your knees down. Some good articles to help explaining how fat loss works and the common mistakes women make with training:

 

T Nation | Articles

 

T Nation | 10 Mistakes Women Make With Diets

 

T Nation | 10 Mistakes Women Make in the Gym

 

Thanks, Emilia. These are useful articles.

 

Definitely need to improve on my diet. It's probably the missing link.

 

High intensity exercises don't help with muscle building? What do they do?

 

There are different schools of thought on the amount of cardio. Some trainers say we need to do at least four hours of cardio every week on top of strength training. Others think shorter is fine.

 

Actually I don't do as much cardio because I prefer to work out with a trainer (and they usually focus on strength training). My attention span is shorter when I exercise (cardio) on my own.

[Emilia]

High intensity exercises don't help with muscle building? What do they do?

Fat loss. Sprinting is very good for you, high interval training, tabata. But for keeping trim/lean long term you need to build muscle in order to keep your metabolism high as muscles consume far more calories than body fat.

There are different schools of thought on the amount of cardio. Some trainers say we need to do at least four hours of cardio every week on top of strength training. Others think shorter is fine.

 

Actually I don't do as much cardio because I prefer to work out with a trainer (and they usually focus on strength training). My attention span is shorter when I exercise (cardio) on my own.

Cardio is boring but that's not the reason why too much of it is bad.

 

The thing is, anyone can be a trainer. I think the articles explain very well why some cardio can work but why most of it doesn't.

 

Look at runners' bodies for example: you will see very skinny long distance guys who have very little tissue on their bones. My sister's boyfriend lost a lot of muscle since he became a marathon runner. You don't see many muscular marathon runners, do you? They exist but they are rare. This is because sustained cardio creates artificial calorie deficit. Muscles are expensive for the body to keep so the body starts consuming its own muscles in order to compensate for the calorie deficit.

 

Because women have lower muscle content in their body and have higher body fat % usually, this means that the body fat largely remains while the muscle gets consumed: hence the 'skinny fat' look that you see in a lot of gyms. When those girls stop exercise for a while and start eating again (as usually they cut back on calories too) they put fat on and not muscle since they aren't doing anything to build muscle. So over time they lose more and more muscle but retain body fat. Fat slows down your metabolism and this is the reason why some girls who used to be skinny end up eventually fat or chubby.

 

Something like sprinting is good however, short, hard bursts of intensive exercise will help to lose body fat. While resistance training will build muscle. You have to eat a lot of protein and cycle your carbs (ie eat them according to your needs).

 

The best thing you can do is reading up on stuff and see how your body really works. Rather than take some random trainer's word for it. Anyone can be a trainer, it doesn't mean he knows more about it than you do.

[Under The Radar]

Fat loss. Sprinting is very good for you, high interval training, tabata. But for keeping trim/lean long term you need to build muscle in order to keep your metabolism high as muscles consume far more calories than body fat.

 

Cardio is boring but that's not the reason why too much of it is bad.

 

The thing is, anyone can be a trainer. I think the articles explain very well why some cardio can work but why most of it doesn't.

 

Look at runners' bodies for example: you will see very skinny long distance guys who have very little tissue on their bones. My sister's boyfriend lost a lot of muscle since he became a marathon runner. You don't see many muscular marathon runners, do you? They exist but they are rare. This is because sustained cardio creates artificial calorie deficit. Muscles are expensive for the body to keep so the body starts consuming its own muscles in order to compensate for the calorie deficit.

 

Because women have lower muscle content in their body and have higher body fat % usually, this means that the body fat largely remains while the muscle gets consumed: hence the 'skinny fat' look that you see in a lot of gyms. When those girls stop exercise for a while and start eating again (as usually they cut back on calories too) they put fat on and not muscle since they aren't doing anything to build muscle. So over time they lose more and more muscle but retain body fat. Fat slows down your metabolism and this is the reason why some girls who used to be skinny end up eventually fat or chubby.

 

Something like sprinting is good however, short, hard bursts of intensive exercise will help to lose body fat. While resistance training will build muscle. You have to eat a lot of protein and cycle your carbs (ie eat them according to your needs).

 

The best thing you can do is reading up on stuff and see how your body really works. Rather than take some random trainer's word for it. Anyone can be a trainer, it doesn't mean he knows more about it than you do.

 

The Principle of Individualization rules supreme when programming for one's own physique. Everyone responds to different facets of training and nutrition uniquely.

 

For instance, many people are carbohydrate intolerant and don't see the level of fat emulsification desired until they reduce that macronutrient in their diet. Other people, like myself, do very well on a predominantly carbohydrate based diet ...... with lean proteins and healthy fats mixed in for balance.

 

Another example, using cardio, is the varying degrees of beneficial applicability it has on the INDIVIDUAL. How is it applied? How much volume, intensity, recovery is needed to achieve my goals? One person might be able to lose meaningful levels of fat only strength training twice a week, with NO cardio, and eating 3500 calories a day. Another person may not trigger fat loss without strength training three days a week, with cardio thrown in on off days, eating only 2000 calories a day with a moderate reduction in complex carbohydrates. It's not fair, but it is the reality some people have to face ...... accepting it can be difficult.

 

For *ME*, cardio is largely supplemental to strength training ...... I enjoy walking on my off days. It's low intensity and doesn't dip into my recovery ability for heavy weight training ...... nor does it burn off my muscle tissue. In fact, the best "Cardio" workouts *I've* ever experienced were largely in the form of high rep leg training with a heavy resistance. Other people will find that sprinting (up hills or on a track) is incredibly beneficial towards achieving THEIR personal goals. Some people enjoy results from hitting a heavy bag or jumping rope ...... and then, of course, you have some who prefer traditional forms of cardio: biking, swimming, stair climbing, jogging, and the elliptical machine.

 

This is why it is important, like Emilia stated, to learn the uniqueness of YOUR body. What is sustainable with regards to your lifestyle, personality, training experience and goals? With appropriate levels of trial and error one should be able to define what exactly works for THEIR best results. A cardio centric regimen ...... or a low carb diet ...... would be in direct opposition for *MY* success, but could be viable in someone else's program ...... again, we are all different!

 

Emilia's post contained MANY great points ...... namely prioritizing heavy resistance training (which is what creates shape), not overtraining cardio (which can burn off hard earned muscle), and the ability to learn your own body better than anybody else (optimizing The Principle of Individualization).

 

Of course ...... Emilia ...... the only thing I disagree with is: "Anyone can be a trainer" - LOL.

 

I know you are not ignorant or arrogant ...... so, I was a little surprised by that generalization.

 

Perhaps a better way to say it is: "Not everyone can be a skilled and competent trainer ...... because a lot of unqualified trainers exist within the field.

 

In the end ...... OP ...... be a great trainer and advocate for YOURSELF ......

 

...... and you do that through education, trial and error, patience, and consistent determination.

Edited December 12, 2014 by Training Revelations

[PogoStick]

That's a urban myth, they both weigh the same. Muscle is more dense so it takes up less volume than fat.

 

10 pounds of muscle weighs more than 5 pounds of fat.

[PogoStick]

It's likely to be your diet. I doubt very much you built much muscle with high intensity stuff and cardio is only good at destroying it anyway. Women have very little testosterone, it's really hard for us to build muscle and we have to eat a lot of protein to achieve that.

 

Cardio by and large will not do anything for you, apart from making you lose muscle. Sprinting is great for fat loss, jogging just grinds your knees down. Some good articles to help explaining how fat loss works and the common mistakes women make with training:

 

T Nation | Articles

 

T Nation | 10 Mistakes Women Make With Diets

 

T Nation | 10 Mistakes Women Make in the Gym

 

It's maddening that there is so much misinformation in the fitness world. At best the info in those links are 50% correct. Much of it is overly simplistic, and often enough, it is flat out wrong.

 

The most ridiculous claim I noticed " let's just accept the scientific fact that the body would generally, during caloric deficits, rather sacrifice muscle than fat, and what is excessive endurance exercise but an artificially induced caloric deficit?"

 

Scientific FACT! Are you kidding me? Going after muscle during a bout of exercise is the last thing the body wants to do. Fat is absolutely the preferential energy source during a long period of aerobic exercise. Anyone who's taken a class in exercise physiology would know this. Amino acids would make up about 5% of the energy demand, and that doesn't imply that any of those are coming from breakdown of muscle either. Free aminos are already circulating in your blood from the food you've eaten.

 

I need to write a top 10 debunking of the top 10 myths about exercise.

[Emilia]

Of course ...... Emilia ...... the only thing I disagree with is: "Anyone can be a trainer" - LOL.

 

I know you are not ignorant or arrogant ...... so, I was a little surprised by that generalization.

 

Perhaps a better way to say it is: "Not everyone can be a skilled and competent trainer ...... because a lot of unqualified trainers exist within the field.

 

In the end ...... OP ...... be a great trainer and advocate for YOURSELF ......

 

...... and you do that through education, trial and error, patience, and consistent determination.

I've just seen this post, forgot about the thread.

 

You know what I mean UTR. There are 'trainers' in my commercial gym. It's how they earn a living and I see what they do to their lower back when they lift! They shouldn't be allowed near anything heavy let alone teaching people. Not everyone has your background before going near clients, unfortunately. They are qualified in a 'having a certificate' sense, most people would never know the difference.

[Toodaloo]

Slow and steady is better.

.

 

Agreed.

 

When my ex left I didn't go on any specific diets or anything but lost a lot of weight very fast simply because I was getting out and doing more and eating much healthier food.

 

My skin started going saggy so I had to slow it right down.

 

Still loosing, but have gone from a UK size 24 to an 18 since April. May be a 16 now as my trousers are all really saggy and falling down but haven't bothered to go shopping so don't know. Now I eat chocolate and stuff to try and slow it down a bit.

 

I have to scrub with brushes in the bath and smother on moisturiser like its going out of fashion and still have loose skin... Bit gross and looks worse than the flab if I am honest.

 

As for people noticing. Many do but don't comment so talk about it behind my back and some don't notice at all. So don't worry about what anyone else thinks worry about what you think and if you like your body/ feel fit etc.

 

Keep at it OP. Its sounds like you are feeling better about yourself regardless.