Frustrated!

[bakerbum1669]

I'm beginning to get a little discouraged. I have been sticking to a clean diet for the last three weeks. I have also been hitting the gym three to four times a week. This includes about 45 minutes of weight training and about 30 minutes of cardio afterwards. I haven't lost any weight at all. Actually I think I have gained 3lbs. My boyfriend keeps telling me that I am gaining muscle but I don't feel like I look any leaner and I definately haven't lost any body fat. What is going on? What do I need to do to start losing the extra body fat I have?

[jschendel6812]

Hey girl, I'm only 6 weeks into training, but I thought I would comment since we are the same height with a similar build. I haven't lost "weight" either and a few times I've tipped the scale about 5 pounds heavier. I have heard it can be water retention or muscle starting to grow. It hasn't bothered me though because I feel great and I'm feeling differences even if I can't see them.

Either way I think 3 weeks is too soon to see results especially since you are already thin. However, I've seen a lot of posts that recommend changing up your exercises. Don't be discouraged! Keep pushing and you and I should check back with each on our results! I hope this helps.

Oh and stay off the scale for a few weeks

[norinicole]

Hey ladies

I've got the same build as well, and although I'm still horrible when it comes to my diet, I find my body responds quite well when I change up the exercises.

Tamara - what kind of weight training are you doing? Are you targetting certain muslce groups every time you go? Or are you doing an all-body workout? Have you thought of taking any classes such as a step class or dance class?

I find that once I can remember my circuit, it's time to switch it up.

[Outdoor Girl]

The absence of measurable progress can be very frustrating. When I started my most recent routine I was 10 weeks into it, working out very hard, and had lost only a couple of pounds. It was very discouraging.

I am no expert for sure, but from the plateaus I've experienced (I'm on one now), I have learned that different kinds of stress create an imbalance in hormones, sometimes in a way that will make your body protect itself by conserving fat. For instance, after 10 weeks I did a bodyfat analysis and my thigh measurement was abnormally high in proportion to the other measurments. Why would that happen? The only reason I could think was that hormones were at work. I did some research and stumbled upon some info on lack of sleep. I was in fact sleep deprived at that time, and within two days of getting 7-8 hours of sleep a night I saw a difference. Literally.

Different things stress the body, lack of water, calories, sleep, etc. I assume that the body's conservation mode works in a similar fashion for some of these stresses. If your diet is good, adequate calories, enough protein and carbs, and your workouts are good, maybe look at other things in your life? That has usually been fairly revealing to me, and sometimes I find stuff that I wouldn't have even thought might be related to my workouts!

Another thing to try is bodyfat measurement - I am getting mine done about once a month now from the same person for consistency.

Not sure if this helps. Good luck overcoming your plateau!

[nicoledominique]

Sounds silly, but maybe you're not eating enough. Your body will hold on to everything it can if it isn't being fueled properly for your activity level.

What do your calories look like?

[kwoodwa1]

Hi,
What I do when I am tracking my progress is to measure my self with measuring tape in the morning. I take a tally at the being of the week and on my SPECIAL WEEK( period) I dont measure because I retain at lease 5-7 pounds of water because I'm a lucky heavy flower!!!!
I love it when I lose an inch instead of a pound on the scale. All that matters is how I feel in my clothes, not how many pounds I am.
Also how much sodium intake do you consume? This has a huge factor in how you look and feel.

[amfc88]

just keep with it! I know how frustrating it can be sometimes when you really are doing everything right and u still arent making the gains that you want! Just stay with it, consistency is the key and before you know it your goin to look perfect! promise!

[gsxrgirl]

Don't give up, Its hard to see results when you first begin working out, especially in only a couple of weeks. Like others have said try to increase your food intake a little. Also try to increase your weights at the gym. Just keep trying!!!

[BrotherWolf]

I'm beginning to get a little discouraged. I have been sticking to a clean diet for the last three weeks. I have also been hitting the gym three to four times a week. This includes about 45 minutes of weight training and about 30 minutes of cardio afterwards. I haven't lost any weight at all. Actually I think I have gained 3lbs. My boyfriend keeps telling me that I am gaining muscle but I don't feel like I look any leaner and I definately haven't lost any body fat. What is going on? What do I need to do to start losing the extra body fat I have?

Old thread I know but have you tried measuring your BF ??

[precisou2004]

At your height/weight, noticeable results maybe take more time as you are at a healthy bodyweight/height ratio IMHO. I agree with others..

1. have u had your bf% taken to compare it with the last time ? if u had it done before that is;

2. what is your diet/macros like ?

3. and you'll need a (scuse my word here lol)... ****load of patience too

4. maybe increase the weight you are currently lifting

[Aimahn]

just keep with it! I know how frustrating it can be sometimes when you really are doing everything right and u still arent making the gains that you want! Just stay with it, consistency is the key and before you know it your goin to look perfect! promise!

I have to agree with that, when I first started getting into working out I really just wanted to lose weight, so I was watching what I ate, hitting the gym frequently and the scale absolutely would not budge in fact it went up....But I stuck with it for a little while longer and I started seeing changes with the tape measure and in terms of my fat distribution, my lifts, and just my overall ability to exercise. also other people most deff can notice the changes a lot easier than you can.

[Kymn]

Hi,
What I do when I am tracking my progress is to measure my self with measuring tape in the morning. I take a tally at the being of the week and on my SPECIAL WEEK( period) I dont measure because I retain at lease 5-7 pounds of water because I'm a lucky heavy flower!!!!
I love it when I lose an inch instead of a pound on the scale. All that matters is how I feel in my clothes, not how many pounds I am.
Also how much sodium intake do you consume? This has a huge factor in how you look and feel.

That's pretty much the same thing I tell everyone to do when starting out is to measure yourself!! It's really important! I didn't measure every week but once a month. When I first started out I bounced between 160-162 for a solid month! Talk about frustrating! Thank goodness I measured because I had lost 9 inches! The scale is not your friend!

Also like others are saying, you could not be eating enough. Starvation = slow metabolism = body hanging onto your fat!

Good luck! You'll work it out! : )

Kymn~

[st5p8]

wow this has been a great leaning thread for me....thanks everyone! Outdoor girl...alot of what you said could be my problems...sleep etc...

i'm in the same height/weight category as the first poster and i've been frusterated as well. been eating clean, working out 5 days a week, supplementing etc for 6 weeks now and feel like there is no improvement. I had the same trainer measuer body fat last week and found only a 0.6% loss in fat and the scale wont budge from EXACTLY 140lbs.

Just on my period and feeling like i've gained uber amounts of fat...

some things brought to my attention are salt intake, sleep, stress, etc....might need to take a look at other factors, or i know 6 weeks isnt much, although i definitely have iincreased strength and size in all my muscles, however i feel like they are trapped beneath a layer of fat. i think i will soon change my goal from muscle gain to to fat loss.