Burning off weight?!
Question: I've just recently joined a gym and go on average 3-4 times a week for 1 hour. The fitness instructor has gave me a fitness plan that is high on cardio, however i weighed myself after 2 weeks and av gained weight :( Please help with advice, as I had 2 stone to lose and now it's more. I'm a vegetarian and probably snack more than I should, especially now that I'm working out, I'm so hungry when I get back home after a workout.
Advice welcome, apart from obvious.....stop eating!!
Answers: I've just recently joined a gym and go on average 3-4 times a week for 1 hour. The fitness instructor has gave me a fitness plan that is high on cardio, however i weighed myself after 2 weeks and av gained weight :( Please help with advice, as I had 2 stone to lose and now it's more. I'm a vegetarian and probably snack more than I should, especially now that I'm working out, I'm so hungry when I get back home after a workout.
Advice welcome, apart from obvious.....stop eating!!
Don't worry that's completely normal! To be honest, I would be surprised if you had lost weight...here's why: Muscle weighs A LOT more than fat. Therefore, when you work out and work your muscles, you are building your muscles and reducing your fat. So by reducing your fat, and increasing your muscle you will put on weight. However, your body measurements (waist for example) and general appearance will improve. As you are reducing your fat, you will begin to get slimmer even if the scales tell you otherwise!!!! Here is my advice:
1. At the gym make sure you alternate what you are doing and make sure it is strenuous! Also, your body will adapt to your routine if you never change it and therefore burn fewer calories so make sure you are consistently changing your routine. For example, use different machines for different amounts of time at different levels or speed. This will help to surprise your body and make sure it burns more calories.
2. Cut down on the snacking. I know this sounds a lot easier than it is but cutting down on snacking helps weight loss so much. Or just snack on low calorie food such as fruit + veg, home made juice + smoothies, yoghurts...etc.
3. Drink more water! This will help you stay full for longer and also speed up your metabolism so you will burn more calories.
4. Start measuring your waist and thighs with a tape measure and record the results. Do this as often as you weigh yourself and you may be surprised! Even if the scales tell you you have gained weight, you may have lost inches of the waist!!!
5. Keep up the exercise. Muscle burns more calories than fat. So when you replace the fat with muscle, you will actually burn more calories in the long run, even when you are asleep and motionless! 1lb of fat burns 3 calories and 1lb of muscle burns 35!!!! So think of all the calories you will be burning off as you build up your muscle. The first few weeks may show an increase in weight, but keep it off and the weight will start to decline as you burn off those calories!!!
6. Eat little and often. This will help keep your body going throughout your workout. Then you will not be hungry when you get home and eat more than you need!!! Eat a small meal or light snack every 3 hours, not 3 big meals in a day. This helps keep the metabolism up and not store excess fat. You will also have more energy at the gym!
I really hope all this helps and I know how frustrating it is to see you have gained weight after trying so hard! But my bet is you look a tonne better, even if the scales don't say so!! So keep it up and you will definately start seeing some positive results. Good luck!!!
cut your portions down and eat less more frequently rather than gorging.
Other thing may be that you're not exerting yourself enough- work out properly on different machinery.
some times when you train u tone your muscles making them heavier but it does take quite a long time 2 get slim. Ask ur fitness instructor 2.
Invest in a juicer & blender. You get recipe books free with them . I have lost about half a stone so far
The best way to loose weight is do more Cardio.
1 Hour of Cardio is not enough.
This is what i suggest you do:
Wake up before 6am and go to the Gym and do cycling for 30 mins and medium pace walking on the treadmill for around 40 mins. They also have a cross trainer, try doing that for 20 mins.
Come back home and have a small breakfast (Cereal is better).
Drink around 2-3 liters of water during the day.
If you feel hungry drink water and if it does not work then have FRUITS.
Any main evening meal, try to have it before 5pm because in the evening your body does not get much activity.
Try to Sleep for 8 hours at least as this relaxes your muscles and body - Helps loose weight.
Most Importantly, try not to take short cuts in this as they more you cheat the worser it gets.
Best of Luck
Stan,keep up ur hard work mate,It does take time and with ur weight gain this could be down to muscle weight as muscle weighs more then fat.how long have u been training for.if you need any more advise please do not hesitate to ask as i am a fully sucsessfull body builder myself.I have a personal trainer so if i cant answer ur questions im sure he can help you. all the best.