I am 32 years old female, 5'4", and 140 lbs. I have always wanted to reduce weight and a better body shape. I have been careful and watched the carbo and fats content of diet, even when I snack. I have also cut down on deep fried food and included more wholemeal products in daily diet.
Three months ago, I joined a gym and engaged a personal trainer to help me. I trained with him 1-hr twice weekly. We do circuit training on weights at least once per week. Usually, I will do 3 sets for each exercise with 10 to 20 reps, depending on the weights set. On other days, I will do own 1-hr cardio workout 2 to 4 times per week, mainly on elliptical, x-trainer or spinning classes. Occasionally, I will also sprint during own cardio workout.
Till today, I have not noticed any size change and weight dropped. body fat still remains at 32% and a slight drop in BMR, now BMR is around 1300. trainer and I were puzzled with the result and wondered what has gone wrong.
More about lifestyle: I am on 12-hr shift work, 3-working days follows by 2-3 days rest and rotating day and night shift every fortnightly. Therefore, meal time is not fixed.
When I work day-shift, I will wake up 6.30am, have breakfast at 7am, lunch at 1pm, dinner at 7pm and sleep at 12am.
When I work night-shift, I will have breakfast at 8am, go to sleep from 12-4pm, lunch at 4pm, dinner at 9pm and go to sleep at 3-7am.
I read a lot on small meals help in maintaining the metabolic rate and thought of adding it into daily meal routine. A week ago, I started adding small meals (e.g. bun, biscuits, cereal bar, fruits or protein shake) in between regular meal times and yet to see any results.
I am now at a loss and feeling very dishearten, what have I not done right, why isn't there any positive results shown? Any advice?
been training but see no results.
Moderators: Boss Man, cassiegose
Adding the meals in is defintiely a must. You have one day there where you eat at 1PM then 7PM, so a meal at 4PM would be advisable.
On night shifts, have something around 10AM, again at 6-7PM, and again around 12AM.
You could also try something that has recently been proven effective.
You add more things in like Skimmed Milk, Low Fat Yoghurts, Egg Whites etc etc, and replace part of your Protein intake, in one or two of your meals, with low or non-fat dairy products, as the Calcium content in the dairy, binds to the Fat in your Stomach, or some such thing, and you excrete more Fat away.
The reason you replace some of your Protein intake, is so you don't increase your caloric intake, taking away from the Benefit of the Calcium, but you just change where some of the Protein calories are derived from.
You could also try to drink more water, so just a glass of water after meals, should work okay, and will be easier to remember.
Hopefully those things will help.
Good luck
.
On night shifts, have something around 10AM, again at 6-7PM, and again around 12AM.
You could also try something that has recently been proven effective.
You add more things in like Skimmed Milk, Low Fat Yoghurts, Egg Whites etc etc, and replace part of your Protein intake, in one or two of your meals, with low or non-fat dairy products, as the Calcium content in the dairy, binds to the Fat in your Stomach, or some such thing, and you excrete more Fat away.
The reason you replace some of your Protein intake, is so you don't increase your caloric intake, taking away from the Benefit of the Calcium, but you just change where some of the Protein calories are derived from.
You could also try to drink more water, so just a glass of water after meals, should work okay, and will be easier to remember.
Hopefully those things will help.
Good luck
.Hi Boss Man, thanks for your reply.
Usually first meal of the day, I will have 200ml of low-fat, high calcium milk mixed with a scoop of whey protein. And sometime half of the above portion before I go to bed, if I feel hungry. Is that fine?
What I understand from your reply is calcium might help me in some way. I will try to include more calcium intake if that is the case.
As for water, I usually have approximately 2 litre daily and will consume more during workout days. Is that enough? I am also taking japanese green tea daily and before cardio workout, heard that it will help to mobilised body fat.
trainer mentioned that I might be overtrained, am I really working out too much?
Another thing that I would like to know is the calorie intake for activity level? I suspect calorie intake might not be enough.
Usually first meal of the day, I will have 200ml of low-fat, high calcium milk mixed with a scoop of whey protein. And sometime half of the above portion before I go to bed, if I feel hungry. Is that fine?
What I understand from your reply is calcium might help me in some way. I will try to include more calcium intake if that is the case.
As for water, I usually have approximately 2 litre daily and will consume more during workout days. Is that enough? I am also taking japanese green tea daily and before cardio workout, heard that it will help to mobilised body fat.
trainer mentioned that I might be overtrained, am I really working out too much?
Another thing that I would like to know is the calorie intake for activity level? I suspect calorie intake might not be enough.
if your BMR is dropping your either:
a - decreasing muscle mass
b - not eating enough
your PT should focusing on building more muscle which won't happen with reps over 12...also you should be using free wts and compound exercises only so if yuo're on machines and doing shoulder raises, this won't get the job done
a - decreasing muscle mass
b - not eating enough
your PT should focusing on building more muscle which won't happen with reps over 12...also you should be using free wts and compound exercises only so if yuo're on machines and doing shoulder raises, this won't get the job done
Water intake is fine, as 2litres a day started in America in the 50's, and was misinterpreted.
As examples, something like Cod is 75% water, Steak is 65% water, I don't really know any other food water %'s, but most of your necessary water intake, to keep the bodies water levels replenished, comes mostly from food.
Extra water won't do any harm, but around 2lt's is what needs replacing, in the body, from water loss per day. The misnomer came about, that you needed 2lts extra, which was not true, it was 2lt's a day, which mostly can be derived from food.
So your 2lt's a day will be fine, especially for assisting the Kidneys to flush out possible toxins and nasties.
As per the Calcium intake, remember don't increase calories, replace some. You probably will only need another Dairy Calcium source for now, so either reduce part of a Protein source, and replace the calories with Dairy Calcium, (Low or Non-fat Dairy), or replace an entire source of Protein with Dairy Calcium. Calories swhould remain the same, in either instance.
So for example, replacing a Turkey dinner, with say an Omelette made of 5 Whites, and 1-2 Yolks for the Lutein, then your Carb source as per normal.
You don't have to do that, and if so, not every day, you can make that change with msot meals, so you don't have to eat an Egg source every dinnertime, I just gave you one example of how to substitute the calories.
Additional Dairy calories might hinder the effect of the Calcium, so that's why you'd replace part or whole of one Protein source, for a Dairy Calcium source instead.
As examples, something like Cod is 75% water, Steak is 65% water, I don't really know any other food water %'s, but most of your necessary water intake, to keep the bodies water levels replenished, comes mostly from food.
Extra water won't do any harm, but around 2lt's is what needs replacing, in the body, from water loss per day. The misnomer came about, that you needed 2lts extra, which was not true, it was 2lt's a day, which mostly can be derived from food.
So your 2lt's a day will be fine, especially for assisting the Kidneys to flush out possible toxins and nasties.
As per the Calcium intake, remember don't increase calories, replace some. You probably will only need another Dairy Calcium source for now, so either reduce part of a Protein source, and replace the calories with Dairy Calcium, (Low or Non-fat Dairy), or replace an entire source of Protein with Dairy Calcium. Calories swhould remain the same, in either instance.
So for example, replacing a Turkey dinner, with say an Omelette made of 5 Whites, and 1-2 Yolks for the Lutein, then your Carb source as per normal.
You don't have to do that, and if so, not every day, you can make that change with msot meals, so you don't have to eat an Egg source every dinnertime, I just gave you one example of how to substitute the calories.
Additional Dairy calories might hinder the effect of the Calcium, so that's why you'd replace part or whole of one Protein source, for a Dairy Calcium source instead.
Hi there,
Good questions. I amnot sure why your trainer has you doing such high reps. Over 15 reps is pretty pointless. If you can do more reps from that you should be increasing the weight you use and dropping the reps. Much more beneficial for building strength, and also for calorie burn.
Nutrition is at least 75% of the success ratio for weight loss. It sounds like you are making some positive changes, but really taking a close look at how you eat might make a big difference and might help you really start to see success.
I do think that more water would be helpful. I would add another quart. The average person who does NOT work out loses at least 2.5 quarts of water a day through sweating, breathing and using the bathroom. Since you work out hard you will lose significantly more. While you do take some in from food like Bossman said, you need tomake sure you are taking in more than you lose for fat loss to be at a maximum. Here is a section from E Book about that:
~Increased water consumption helps metabolize stored fat. It is the liver’s job to metabolize stored fat. When too little water is consumed, the kidneys dump their work load on to the liver, because they cannot function properly without enough water. The liver is then unable to metabolize stored fat.
~Increased water consumption may improve the function of the endocrine gland. When this happens more fat is used as fuel.
~Thirst is not always a good indicator of hydration level. Dehydration can mask itself as fatigue, headache, dizziness and weakness. It’s important to drink more than what thirst calls for.
Please let me know if I can help any more.
Sarah
Good questions. I amnot sure why your trainer has you doing such high reps. Over 15 reps is pretty pointless. If you can do more reps from that you should be increasing the weight you use and dropping the reps. Much more beneficial for building strength, and also for calorie burn.
Nutrition is at least 75% of the success ratio for weight loss. It sounds like you are making some positive changes, but really taking a close look at how you eat might make a big difference and might help you really start to see success.
I do think that more water would be helpful. I would add another quart. The average person who does NOT work out loses at least 2.5 quarts of water a day through sweating, breathing and using the bathroom. Since you work out hard you will lose significantly more. While you do take some in from food like Bossman said, you need tomake sure you are taking in more than you lose for fat loss to be at a maximum. Here is a section from E Book about that:
~Increased water consumption helps metabolize stored fat. It is the liver’s job to metabolize stored fat. When too little water is consumed, the kidneys dump their work load on to the liver, because they cannot function properly without enough water. The liver is then unable to metabolize stored fat.
~Increased water consumption may improve the function of the endocrine gland. When this happens more fat is used as fuel.
~Thirst is not always a good indicator of hydration level. Dehydration can mask itself as fatigue, headache, dizziness and weakness. It’s important to drink more than what thirst calls for.
Please let me know if I can help any more.
Sarah
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Princesscop1361
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- Joined: Fri Feb 16, 2007 8:02 pm
Thanks for the reply, I also have the thought of replacing trainer if there is still no improvement. But recently, we have being doing rather heavy weights and low reps (drop sets). Have been doing this for a week, yet to see any result.
As for calories intake, I think mine is about 1800, it is hard to calculate. I have being taking 6 meals for around 2 weeks, I notice a slight increase in metabolic rate but no weight loss noticed.
Anyone if have any idea how long it will take me to notice slight improvement if I am doing everything right, please let me know. I want to monitor progress weekly, I don't want to wait for another 3 months and realise I am still the same.
Thanks a lot.
As for calories intake, I think mine is about 1800, it is hard to calculate. I have being taking 6 meals for around 2 weeks, I notice a slight increase in metabolic rate but no weight loss noticed.
Anyone if have any idea how long it will take me to notice slight improvement if I am doing everything right, please let me know. I want to monitor progress weekly, I don't want to wait for another 3 months and realise I am still the same.
Thanks a lot.if you've just increased yoyr food intake the body may take a week or 3 to recogniose that it is getting more fuel before it starts to rev up metabolism...this is all long term stuff so stay consistent and you'll be fine...as for your training i don't think drop sets are the answer at all as you'll need to eat even more to recover from them which you probably won't anyway...i would stuills tick with low reps but increase the sets gradually working up to 10 x 3 or something like that so yuo get strength and muscle increases at the same time
Good that you are doing some heavy weights.
You may benefit from changing some of your cardio to high intensity and intervals.
Taking a detailed look at how you are eating would probably make a difference.
Sorry you are frustrated Let me know if I can help at all.
Sarah
You may benefit from changing some of your cardio to high intensity and intervals.
Taking a detailed look at how you are eating would probably make a difference.
Sorry you are frustrated Let me know if I can help at all.
Sarah
Ariel wrote:Thanks for the reply, I also have the thought of replacing trainer if there is still no improvement. But recently, we have being doing rather heavy weights and low reps (drop sets). Have been doing this for a week, yet to see any result.
As for calories intake, I think mine is about 1800, it is hard to calculate. I have being taking 6 meals for around 2 weeks, I notice a slight increase in metabolic rate but no weight loss noticed.
Anyone if have any idea how long it will take me to notice slight improvement if I am doing everything right, please let me know. I want to monitor progress weekly, I don't want to wait for another 3 months and realise I am still the same.
Hello, it has been a month and I find myself not havng much difference. Currently, I am feeding myself around 3-hrs interval through out the day. Also continuing weight training and cardio workout. I do noticed I get stronger and tighter on legs, abs, arms, chest and back. I supposed there are muscles built in those areas. Mr trainer told me, in order to reveal those muscles I need to lower body fat, which we have been doing from day one. But yet to see much result.
weight is constant probably 1-2 lbs fluctuation at times. Body fat kind of dropping slowly, around 0.something% in 2 weeks. I am wondering what has gone wrong, am I taking too much calories that make body don't have to utilise reserved fat? Should I cut calorie intake?
weight is constant probably 1-2 lbs fluctuation at times. Body fat kind of dropping slowly, around 0.something% in 2 weeks. I am wondering what has gone wrong, am I taking too much calories that make body don't have to utilise reserved fat? Should I cut calorie intake?
I wouldn't be too concerned, your weight is going to drop slowly, if you are adding muscle, as the muscle gain weight will be reducing overall weight loss.
The fact you're losing weight, and building muscle, means you're getting reduced fat levels too, and that's okay, as you'd probably find that to get the kind of Metabolic environment, needed to build muscle, whilst trying for a normal weight loss amount of 2-3lbs a week, would be extremely difficult.
If you cut calories, and eat below maintenance, you'd probably lose some muscle, and if you tried to increase them for bulking, you'd gain potentially more Fat.
At some point, you'll probably find your weight loss increases, and therefore muscle gains reduce, because of the makeup of your diet, so things will happen for you, as they appear to be right now, so be patient, and don't worry.
I don't think you're doing anything particularly wrong.
The fact you're losing weight, and building muscle, means you're getting reduced fat levels too, and that's okay, as you'd probably find that to get the kind of Metabolic environment, needed to build muscle, whilst trying for a normal weight loss amount of 2-3lbs a week, would be extremely difficult.
If you cut calories, and eat below maintenance, you'd probably lose some muscle, and if you tried to increase them for bulking, you'd gain potentially more Fat.
At some point, you'll probably find your weight loss increases, and therefore muscle gains reduce, because of the makeup of your diet, so things will happen for you, as they appear to be right now, so be patient, and don't worry.
I don't think you're doing anything particularly wrong.
i think that result so far is what you should expect...some muscle gain and fat loss at the same time...the fact your "tightening" up in areas says something's happening...as long as your losing some fat you're on the right track... a .5% bf loss a week is 10pds FAT LOSS (not weight loss) in 5 weeks...look at it long term...slower fat loss is safer and easier to keep off anyway