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Why isn't exercising making a difference? ugh!

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I started working out at a gym near our house 9 weeks ago. Both my husband and I started going, which really is kinda nice. We go 5 times a week without fail. I've never worked out in a gym before, so I've kinda been figuring out my plan as I go. I normally do the weight machines 4 times a week, rotating upper/lower body - on those days I do 30 minutes of cardio on the treadmill or eliptical. One day a week I just do cardio - 60 minutes on something. This week I'm resting from the weights and have done an hour of (to me at least) pretty hard cardio. So the problem is, I'm not losing any weight! It's getting frustrating. I've been at the same weight +/- two pounds since December. Two weeks ago I had this really shocking loss - 3 pounds! But at my last weigh in I'd gained it all back!

Has anybody had the same kind of frustration - starting a workout plan with all these big expectations and then the scale doesn't show all your hard work? I'm 6 pounds away from goal, yep the same 6 pounds I was away on December 1st of last year. Any thoughts would be great - maybe I'm doing something wrong and need to work out less? or more? or I'm just doing something that is making my body just all confused and my metabolism is off...I'm working so hard and eating healthy, sure wish the darn scale would give me a little payoff! Thanks all!!

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What are you eating? Chances,are you need to eat more with the amount you are working out.

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I've always had luck just doing very light weights and with more reps. The cardio is where I kick it into gear...then when I get the weight off then I kick the weight training back up. In your case I might even consider stopping the weight training and just do the cardio just to see if the weight starts to go down any if it does...then wait to start on the weights till all the weight is lost. Then kick back up the weight training full speed ahead and carry on with building those muscles to be toned and fabulous. Just my point of view.

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What does your JCC say? It might be a matter of more calories needed or possibly changing up your exercise and doing more cardio than weights..

Also remember that while the weight might not be coming off, I bet that you're dropping inches like crazy.

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When I lift a lot/often, I tend to gain. Currently I only strength train three times weekly but it's mostly strength, I don't really do much lifting. The first week I gained and have been losing ever since. I really couldn't tell you what's going on but if I were you, I play around the the exercise. Try not lifting for a week and you might need to up your cardio. I've only been exercising for two months and I'm starting to up it to hour and a half on days I don't strength train and I make sure it's vigorous like interval running, eliptical with very high resistance and incline, and the stairs. Most definitely the stairs.

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My recommendation is to incorporate interval training during your cardio routine & I agree with others that you could try decreasing your weight training. I have personally found it difficult to build muscle & lose weight at the same time.

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JKA2 Same here, hard for me to lose and weight train too. However to avoid losing muscle, at halfway you should by this point have at least started some weight training that's why I do light weights (1-5 pounders) but more reps. Only 3 or 4 days a week. Kicked up cardio though!

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Thanks all - I've definitely kicked up my cardio this week and went light on the weights. I weigh in tomorrow night, so we'll see if this strategy makes a difference this week! I'll let you know!

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It is always important to remember that muscle weighs more than fat so if you are truly going to the gym and following the routine you outlined above you are still getting into better and better shape while maintaining your weight.

That being said I have started back to the gym and have seen nothing but better and better losses each week when combined with JC. My routine is as follows (I know it sounds tough but throw on the ipod and enjoy the pain)

Monday, Wednesday, Friday

30 minutes on the elyptical on the cross country porgram for warm up

2 walking laps = 1/4 km

Tricep extensions 3 sets of 12

Bicep curls 3 sets of 12

2 walking laps =1/4 km

Lat pull downs 3 sets of 12

Shoulder press 3 sets of 12

2 walking laps = 1/4 km

Chest press 3 sets of 12

Rope extensions 3 sets of 12

2 walking laps = 1/4 km

This workout total takes me about 1 hour 15 minutes (GO HARD OR DON'T GO)

Tuesday, Thursday, Saturday

1 km warm up walk

15 minutes treadmill maximum incline fast walk

2 walking laps 1/4 km

30 minutes elyptical cross training program

2 walking laps 1/4 km

15 minutes excersise bike

1.5 km cool down walk

These workouts are what have worked for me and anybody i have worked out with finds them difficult but rewarding

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Hi All--the workout sounds great---

I have been doing orange theory fitness for 5 months-twice a week, and then exercise on my own twice a weekSounds like you have added regular exercise to your routine, which is great-

On the days i do OTF, it's 30 minutes of hard strength training, and 2 30 minute work outs of High intensity fitness-

Despite that i've lost no weight, so i joined JC two weeks ago--i need/want to lose the ten pounds i've gained in the past two years since hitting menopause.  Regular exercise is great for all of us, and will get us more fit- My JC said on the days of hard exercise i should get to 1500 calories, and on lighter days i stay closer to 1200.

Will see if this works, i only lost 2 pounds the first week.

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Exercise has shown to have very little effect on weight loss. Of course, you absolutely need it to be healthy. But it is just not something to count on to make the scale go down.

 

I exercise at least 10 hours a week (combination of high intensity/interval type sports, lots of strength training, etc) and I did just as much exercise at my highest weight. I exercise for strength and health, not weight loss.

 

Despite that, I've had people suggest that I exercise less (to lose muscle mass) just so the scale will go down. That is crazy talk. And just perpetrates the myth that the number on the scale is the only indicator of health. I'd rather be strong and at a higher weight than skinnier and unhealthy.

 

My exercise will also cause the scale to go up if I am putting on more muscle. I keep any eye on my measurements, because the scale is not the only story.

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I have heard from many people that they try so hard to loose their weight and fat by going to gym, cardio, Exercising, etc. But the fact is all these do not effect much on your body instead they increase the fat due to metabolism. So you should give a try on natural therapies and products, may be it becomes helpful for you.

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Hi All, 

I spoke with Megan Johnson, Jenny Craig Senior Manager of Fitness Programs, and she provided the following information:

 

Exercising, when combined with a healthy diet, can be an important part of long term, weight loss success.  While it takes a lot of exercise to burn even a small amount of calories, there are a lot of other factors that are significant to consider.   With a sedentary lifestyle, your body may begin to lose muscle mass. Once you reach 30, your body loses muscle mass at an increased rate each year. The loss of muscle mass can lead to weight gain and have an impact on your fitness level. Strength training helps you protect or gain muscle mass at any age. Muscle is active tissue that consumes calories, while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate which supports more consistent weight loss and is essential to long term weight control.  Exercise also releases endorphins, which can help your mood. Getting a happy buzz from working out a few times a week can instantly boost your overall mood.

 

While it’s true that doing strength training and even aerobic activities may add some weight initially to your body by building muscle, you shouldn’t worry about gaining too much muscle. If you are new to strength training, you may gain three to five pounds of muscle rather quickly, but further gains will slow down once you reach your potential for muscle mass and you’ll be able to reap the amazing benefits strength training has to offer.  And the more muscle you have the more likely you are to lose fat (vs muscle) so keeping the weight off should be more doable in the long run.  You may want to consider measuring monthly to see if you’re getting smaller.  With increased muscle your success may show up more in your actual size. 

 

Make sure to ask your consultant about our new Jenny Craig Fitness Videos. 

   

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