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12 Jan 2006

4 months and no weightloss.
hello, i have recently joined a gym. quick history: i have not exercised in 10 years and am now 28 years old and female. I have never been obese but are about 72kg's for 1.6m. So I am currently working out at least every second day, but mostly 5 - 6 times a week. I do 20min on the stepper at 6 resistance. 10 min on the rower at 7 resistance. And 10 min on the treadmill walking on level 9 at 6.8 speed. Every second day I follow this with weights, a combination of leg, arm and tummy. I do the exercise more on a lower weight as I heard it builds the muscle more "feminely" so this does not become too big - just toned. So this adds it up to about 1 hour of training every second day. Now for my question: How come I am not losing weight at all? I am jumping between 72 and 71, but never lower. I am more toned though. And for the first time I have calf muscles but surely in 4 months I should be thinner? I understand that inceased water intake leads to retension and that building muscle weighs more, but surely I should be losing weight? If I continue this routine will I become thinner? What can I do to increase my metabolism? I do not have any thyroid problems or diabetic problems. Should I continue this way to be where I want? Thanx for the time.
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Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi Lizzie

You have actually received some very good advice from the forum, difficult to top actually! :)

I can only agree with the advice that you have to look at the diet - it may be healthier, but it doesn't necessarily mean it is optimal. There may be more to it than just cutting out sugars. I would suggest a dietician's advice on that one.

Now, let me address the issue of weight loss and gain when you exercise. It's not unusual to remain weight stable during exercise, and there are a few factors that can cause this.

The firts is diet - I have already made some mention of this, but a little thing that can help is that often people subconsciously increase the energy intake when training harder. Let's say you train harder and use a few hundred more calories a day - you have a little more to eat or drink, and it means that the balance is still there as if you didn't train harder. I am not saying you should count calories, I think that is risky and hazardous at best, but I would say be aware of what you are eating.

Next, the point you raise - muscle mass does go up. You have even noticed that you are more toned. Let's say that in four months, you have increased your muscle mass by 3 kg (not impossible). If you have stayed at the same weight, you must have lost from somewhere and that is fat mass. So though it may seem small, it's happening. I suspect that with time, it will happen more too. Just be patient and stick with what you are doing, it's a pretty good routine.

Keep up the good work, remember that it takes time, but have faith that you are on the right track!
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