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.
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!