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.
Going to CHIME IN more encouragement, but hoping that the feedback so far from trainers is the bump you needed!
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!
I would suggest using myfitnesspal to track your food: you may not be eating ENOUGH or at the right time.
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.
Congratulations, congratulations and congratulations 🙂
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
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!
Hello S Brown,
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