Confused by my results? Trainers please weigh in?
I am starting week four of a 12 weekdiet/fitness bootcamp. I am a 56yo female and joined the camp to attempt to move from an average, lackluster fitness routine (that was pretty much all cardio) to something that really tones, improves flexibility, and would slim down my post-M thick belly. I started the camp at 5.5", 134 pounds. I have pushed myself hard. I am using dumbells and resistance bands and lifting/pushing stronger weight that I ever have - increasing every week. Sometimes the weight is so heavy I can't do all the reps and I am shaking, so I know I am pushing. My cardio is very stepped-up interval type training and a combination of things. I am doing a ton of stretching before, during, and after, and can see my flexibility improving. On one hand, I am super proud of my accomplishments in three weeks. I could not do one push up in the beginning, and can do eight in a row now. I have given birth to a baby bicep and lost four inches off my waist, an inch off my hips and bust. All this has been done while "clean eating", holding my caloric intake but eliminating gluten and sugar. Sooooo, considering this super hard work, I am very puzzled. I have lost one pound of body weight. Seriously? How does someone work so hard and not see a bigger overall impact? Yep, I hear that I am 56 and not seriously overweight to begin with - but I am puzzled. As I am continuing to increase my weights every time I lift ( 3x week going to 4x week starting next week) I need some dang encouragement!! Thanks for your help.
I guess your trainer didn't measure your body fat % before you started your class, since you haven't mentioned it. It looks like you are doing everything right and you are in a positive direction. I wouldn't worry too much about the body weight, but instead pay more attention to all of the other positive improvements that have happened to you since you joined that class. Don't feel discouraged, keep doing what you are doing because it's working and your goal should be the overall fitness (which you are obviously improving) and not bother with the fact your BW hasn't changed that much.
Ask your trainer to do a body fat assessment on you to see where you stand. From the information you have provided here, my guess is that you must have dropped your BF% since you started. It would be more beneficial for you to focus on that number than any pounds lost :-).
I hope this helps and keep up the good job you are doing!
First, congratulations on your accomplishment! As a trainer, I see a huge impact here! You should be very proud of what you have achieved so far. Actually, you are in a position that many women find frustrating--hard work yet little budge on the scale in the beginning. I see this a lot. However, you have gained muscle--and you see what a difference it makes in how your clothes fit as well as inches off our waistline. I think it's fabulous! Please keep in mind all of the wonderful ways this is reshaping your body, and think of the weight loss as a "side effect". Your metabolism is changing, and the weight loss may just take some more time.
The fact that you are starting to see muscle means your body fat is dropping. I also agree with Harris that you should have a body fat measurement done, and then have it checked again at the end of your Bootcamp (8 more weeks should be enough time to see some change). This will be a great motivator for you.
I think you rock, S. Brown! Keep going!
Congratulations to you! Have you proofread your own question and explanation?
"I need some dang encouragement!!
see my flexibility improving
I could not do one push up can do eight in a row now
given birth to a baby bicep
lost four inches off my waist, an inch off my hips and bust"
It is common to see these improvements without the number on the scale moving to where we would like to see it. You are building muscle (heavy) while losing fat (lighter), just as Harris Sophocleous mentions the reason for taking fat measurements.
Are you happy with the strength and flexibility gains along with the inches lost? I am happy for you, that is for sure.
Here is more encouragement: keep up the super attitude during your workouts, three strength workouts a week is enough, and please pay close attention to this one...it may be time to hide that "dang scale". Concentrate on the improvements you are making. If that is not enough for you, look for someone to measure your bodyfat percentage to track that instead of pounds. One pound down is still good, too.
Once more, congratulations on improving your health. I have no worries.
NAPS 2 B Fit
Firstly, you have lost 4 inches off your waist and you can see muscles and in 3 weeks- this is what I consider a good result. This is true fat loss. Be pleased! Scale weight is not as important as measurements and how you actually look naked!
Secondly, it is normal for body weight on scales to vary as high as 3 pounds on a daily basis, as fluid levels/hydration changes throughout the day. Weighing in too frequently can give a distorted view of results.
Thirdly, weight loss is a slow, complicated and challenging process and is not just limited to exercise and food. For example, if you are stressed out on a regular basis or aren't getting enough sleep this can slow your progress.
It is possible you are overdoing it too. Make sure your program is balanced with high and low intensity activities, as too much heavy exercise can put the body under immense stress which keeps the weight on. Make sure you have enough rest and recovery days as these are more important than the workouts themselves.
My advice is to drop your expectations of yourself (we are out own worst enemies often!) and make sure you with your trainer are setting small, realistic and easily measured goals, other than just to "lose pounds". As others have already said, it is very important to focus on that you have achieved, rather than what you haven't, as this can be the difference between you making it to your goal, and pulling out early feeling you failed.
Disclose as much info to your trainer so he or she can provide you with the best advice.
I hope I have helped!
You are doing a superb job of change you health and lifestyle and making leap and strides in improving them day by day so focus on the amazing results you have achieved so far and don't ever think that the number on scale is the be all end all of yout health and lifestyle achievements beacuse what you have obtained so far is priceless. My only advice would be alomg the same lines as what Harris and natalie previously mentioned and that is to get your body fat % checked you most likely will be pretty surprised with your results. Wish you all the best in your continued succes with your health and lifestyle.
Wishing you all the health and wealth
Also, by what you describe, I would say you may be over doing it. You never want to be shaking so hard that you can't do a rep, I 'd suggest slowing that down.
Four times a week for this type of training is alot. When do you rest?
Also, stretching before working out is contraindicated. There are many studies showing that stretching prior to working out is not beneficial.
We all agree that you are doing AWESOME and not sure why it is, but sometimes the scale moves in fits and spurts so don't look to it for your daily or weekly barometer of your progress. It is only ONE data point and does not always accurately measure your overall fitness or body composition.
S. , don't be tied to the number there especially when you have excellent results in areas of overall fitness, habit formation, effort (you are getting out of your comfort zone), and 4" waist size.
How do you LOOK and how do you FEEL?
Keep it going!
if I had to choose between 4 inches off my waist and 1 pound off the scale, I'd take the 4 inches any day.
If you had had a body composition before you started, you would have seen even more numbers heading in the right direction.
As everybody else here has already stated, you should add as another flexibility exercise padding yourself on the back several times a day. I wished I had a client like you :-)
Just keep going.
Since your strength is climbing so rapidly, it's likely that your lean body mass is increasing, too. A pound of dense muscle takes up a lot less room than a pound of fat, so it's very common for waistlines to shrink without seeing a reduction in total weight.
If you're seeing results, keep going. Give it at least twelve weeks and check back with us!
So I'm just going to add a "Keep it UP!!!" You're doing it! And its working!
I work almost exclusively with the 45+ female population. One of the biggest things I harp on, is the scale does not tell the entire truth. As others have already said there are other measurements and there is a +- on either side of those measurements. I too had a client that lost one pound yet lost 4 inches off her hips. It can be frustrating if weight reduction was the goal you set.
I usually take only body circumferences because when someone comes to me for weight loss, what they really want is to look better and wear a smaller size. Sounds like you have achieved both with the extra bonus of getting in tip top shape.
Go out and get yourself a great outfit, see if you still think you haven't achieved something.
Keep up the great work! I too wish I had a client like you.
Health and Happiness