Weights Not Working?

April 14, 2010

A couple of days ago, a lady told me that she had been working out for about a month, but that “it wasn’t working”.  She said that she was lifting weights, walking, and that she ate “pretty good”.  She wondered why she wasn’t losing weight.Oh NO

We didn’t get to talk in depth about her situation.  However, based on what she told me, there are a few possible explanations for what she is experiencing.

First, from what I could glean from our short conversation, here’s her goal and exercise / diet profile:

It appears that her goal is to lose fat.  From what I can tell, it seems that she is eating the same as she always has, she has been walking for some time (perhaps several months), and she just introduced weight training into her exercise regimen in the last month.

Why wouldn’t this result in weight (fat) loss?

1. Weight training will result in muscle gain if your diet contains sufficient calories and nutrients to support it.  So, it may be that she is gaining some lean mass, which is causing her weight to remain pretty much unchanged, or to actually increase.  For a dieter that wants to “lose weight”, this can be discouraging.

2. If she doesn’t watch what she eats and watch it closely, she likely won’t lose weight (fat).  Our bodies are so smart!  If we increase the amount of physical activity we engage in, we will automatically increase the number of calories we consume so as to compensate for the extra calories burned in the stepped up physical activity we’re engaged in.  Therefore, it is an absolute MUST that we keep track of what we consume if we are attempting to shed pounds.  This is best done in a journal.

So, what can this lady do to get her weight loss efforts going in the direction she desires?

1. Eliminate snacks.  All food should come from meals, and all meals should be meals eaten on purpose.  5 or 6 small planned meals spaced throughout the day will keep energy levels up and hunger pangs down.

2. Eat “clean” most of the time.  Drink water (10+ cups per day).  No sodas.  Minimal to no juices.  Eat grains, fruits, vegetables, lean meats, nuts, and healthy fats.  If you must have sweets or other junky food, reserve a single day in the week on which you reward yourself for well-disciplined eating on all other week days.

3. Continue weight training.  However, go to a doctor, get a physical, and get permission to engage in vigorous exercise.  Then, build toward a workout intensity that brings about results.  If you’re unsure what that type of intensity is, a qualified personal trainer will be able to assist.

4. Continue walking.  Walking is a great form of exercise.  Progress toward interval cardio training to work more quickly toward the desired fat loss results.iStock_000008156867XSmall


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One Response to “Weights Not Working?”

  1. Hi Darryl,

    thank you for the reminder to reduce our caloric intake on target and on purpose if our goal is to release weight.

    Happy Dating and Relationships,

    April Braswell
    Single Boomer Dating Expert



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