Ask MetaFilter questions tagged with workout and weight

I don't know anything about reasonable expectations.

zennoshinjou — Fri, 13 Feb 2009 03:40:09 -0800

Help me understand weight loss when starting a workout program (or why I'm not losing) So last summer I changed my diet and did some minimal workout and shed 35 pounds and then got stuck and for various reasons drifted away from actively trying to lose more. I gained back ~5 pounds. One month ago I started up at the gym and I go religiously 3-4 times a week. I have been doing mostly strength training with some cardio mixed in. My diet seems to be fine but its possible I'm not eating enough calories. In 4 weeks I have lost as much as 5 pounds but 2 pounds comes and goes. I know the reasonable expectation is 1-2 pounds a week (so 4-8 a month) but its slightly disheartening to be 4 weeks in and weighing 2.5 pounds less than I did before. I guess what confuses me most is that all of my clothes fit better and my body seems to look better (partner agrees) but the weight doesn't reflect that. I am just being too critical in to short a time or should I try to amp up my calories? My goal here is weight loss right now, not becoming super muscular.

I started at 270 and got to 235 last summer. When I started a month ago I was 241.5 and today I am 239 but have been as low as 236.5 in the past month. I'm 5'8". I can provide diet details if its relevant.

Thanks for your input.

Moving from Starting Strength to bodybuilding

ludwig_van — Wed, 12 Nov 2008 11:24:33 -0800

I think I'm about ready to move on from Starting Strength and I'm looking for bodybuilding routine. I started on the Stronglifts Beginner program in June. In September I switched to the similar Practical Programming Advanced Novice program. Both are based on Rippetoe's Starting Strength. By my estimation I've just about reached the intermediate level and it's time to change programs again.

My current stats: 23 year old male, 6', 160 lbs., ~12% bodyfat. My best lifts in pounds: Deadlift - 280 1x5, back squat - 245 3x5, front squat - 170 3x5, bench - 160 3x5, OH press - 115 3x5.

I've surpassed 1.5 bodyweight on the squat and I think I'll stall on it soon. My deadlift can probably stand a few more increases. Both my bench and OH press have recently stalled hard. I'm not interested in any kind of competitive lifting -- my goals are mainly aesthetic, so I'd like to start a bodybuilding routine.

I realize that an intermediate program must by definition be more complex than a beginner program, but I'd love to find something as simple, clear, effective, and easy to follow as the starting strength variations I've been doing. Can you recommend a program? I feel lost in a sea of options.

How much does my new muscle weigh?

Anonymous — Wed, 13 Aug 2008 10:28:12 -0800

How much does my new muscle weigh? How much does the muscle I've gained weight?

I've been losing inches, but not very many pounds.

For the past 3-4 months, I've ramped up my exercise. I work with a trainer once a week to lift weights and do compound exercises and primal movement exercises. I work out at the gym on my own once a week. I've been going to a boot camp class once a week, where I'm doing core, strength and cardio and coming home tired. I also do a lot of walking, often while pushing two kids in a stroller (approx 100 lbs of gear and kids). I walk 30-60 minutes most days. A call to a dietitian yesterday confirmed that, for my current activity level, I have a caloric deficit of at least 500 calories and more like 1000, since I'm breastfeeding.

Yet, in all this time, I've only lost 8 pounds. And I've had a hard time going beyond that. I took my measurements about 6 weeks ago and again just this past week. I've lost several inches in my bust, chest, stomach and a bit in my hips. (Most of my weight is around my stomach.)

From reading past questions, I'd estimate that I've been gaining muscle, which is denser than fat. But how much muscle would I have gained? The reason I want to know is that I am unsure as to whether I should tweak my caloric intake. (Note that I'm breastfeeding and don't want supply or nutrient issues.) Many of the credible sites I've read said that people aiming to get fit overestimate muscle gain and use it as an excuse for not working out or cutting calories enough.

So, for someone who was mostly sedentary the past three years, following a car accident and difficult pregnancies, how much muscle could I realistically have gained? 2 lbs? 10 lbs? Any idea?

Thanks!

Do weight training supplements do anything -- good or bad?

liquado — Wed, 09 Jul 2008 12:14:04 -0800

I'm looking to shake up my workouts, shed the excess poundage, and get some more definition -- basically, I'm bored, not making much headway, and would like to get over the hump to better health/muscle shape. Since it's hard to tell the difference between the shills and the real online reviews, advice, etc., I need some Mefite first-hand experience with hydroxycut or similar supplements. YANMD. I am not looking for a magic bullet. However, I've had a few friends who used creatine-type supplements in the past to get big/cut/etc, and while I'm no more vain than the normal person, it would be nice to turn some of my muscle into more defined muscle.

I'm not normally a supplement/pill/insert fad here, but I'm stalled in my workouts, and would love to get a little jump start to reinvigorate my drive to keep it up.

This is also potentially part of a reinvigorated calorie reduction and healthier eating pattern (stupid night-time snacking), so I do have the long view in mind, as well.

FWIW, I'm 34 and in good shape, other than carrying more weight that I should be -- no significant health problems of any kind (knocks wood).

I want to pump ME up...

odi.et.amo — Wed, 28 May 2008 07:35:56 -0800

I'm going to start working out... But what should I do? My friend and I decided to finally start using the gyms at our apartments. We live about 3/4 of a mile from each other, so we'll alternate biking to the other's complex and work out there.

We both do a bit of biking on the weekend, but typically not more than 20 miles at this point.

I've never worked out before, except for starting to ride a bike again late last year. I'm 25, 5'2", and between 130-140 pounds. I want to get and stay somewhat lean and have the same routine each week just getting progressively more difficult (e.g., Mondays are always abs, Tuesdays arms, etc). I'm not overly concerned with losing weight - I just want to be healthier overall and get the typical benefits that a regular workout routine provides.

The gyms have the "usual" gym equipment as far as I can tell, but I'm at a loss as to 1.)what and 2.)how many times to do things.
My semi-cardio warm-up and cool-down will be walking or biking to/from our respective gyms, but what should I do in the middle?

Fighting Blubber—The Gym Reassurance Questions.

wildrain2008 — Sun, 20 Apr 2008 08:06:36 -0800

Fighting Blubber—The Gym Reassurance Questions. INFORMATION:
=================

Background: So here's the deal, during late high school and early college I hit the gym on and off for a month or so, always breaking my routine and never getting the the exact point that I wanted to reach—which was getting cut like B. Lee but with a bit more mass.
After college work left me drained so even though I had time to hit the gym after.. I rarely did.

Negative Result: The result of not hitting the gym was not so much as getting overweight (I have a relatively fast metabolism) but rather the addition of blubber... that fat over the 6 pack and the love handles and especially Gluteus Maximus.

Resolution: After a year I switched jobs (on my new job 5 months now) and I've forced myself to get back into shape—watching my diet and resurrecting my gym routine. My current weight is 190lbs, I guess that's not so bad for a guy who's 5'11. But there's definitely has room for improvement from what I've read.

The Stalling: So I've been hitting the gym 3 days a week for almost 2 months now. My routine involves 30 mins of jogging or stationary bike, followed by 45 mins to an hour of weight lifting.

Weightlifting Routine breakdown:

Bench Press: 3 sets/ min 127lbs max 157lbs
Lat Pull Down: 3 sets/ min 90lbs max 100lbs
Sitting Bicep Curl: 3 sets/ 22.5lbs
Tricep Pull Down: 3 sets/ 40lbs
Dumbell Shoulder Press: 3 sets/ 30lbs
Butterfly: 3 sets/ 110lbs
Shoulder Machine: 3 sets/ 70lbs
Glutes Leg Press: 3 sets/ 260lbs
Abb Death Circuit: 3 sets of: hard medicine Ball leg lift, large medicin ball crunches (lying on top), standing oblique lifts (45lbs each side)

Positive Results: I've noticed definition on my body in general and the showing of the 3pack lol upper abbs.

Again my goal still remains to: to get cut up but have a bit more mass than just the average kung-fu fighter lol.

QUESTIONS:
=============

I know that 2 months at the gym is a short time for me to expect major results, but I would really love to get rid of the blubber that is still covering the results that I'm trying so hard to improve (aka the muscles and the tone that is slowly appearing.. again very slowly lol).

1. How many moths do I have to wait to see substantial results aka the evaporation of this darn flab?

2. Is there anything I can do to improve the weight loss but not damage my other goal (building mass)?

3. My brother after a year of swimming completely transformed his body, would adding maybe 1 or 2 days of pool to my overall routine damage or improve the results I'm striving towards?

END NOTES:
============
I told myself this time that I'm never quiting gym again.. and it looks like I've caught the gym bug as I get antsy (like an addict) towards the end of my work.. to get back into the gym.. :)

Andy advice is always helpful.

Help me get physically fit!

flipmiester99 — Fri, 09 Nov 2007 06:04:53 -0800

Weight loss/Fitness Filter: I have a treadmill and a jump rope. Can someone please help me put together a training regime to help me lose weight and get more physically fit. I want to lose weight and add muscle tone. I will not go to a gym but id like to workout at home without weights. I would like to utilize exercise that i can do that will help me get in shape(drop weight) and add muscle tone. Maybe sit ups, push ups, etc... Please help me put together a weekly plan.

Join the war against genetics!

synecdoche — Sat, 25 Mar 2006 10:51:04 -0800

I want to maintain my weight, but continue to lower my body fat percentage. Should I lower caloric intake or just increase my exercise, or both? I am a male, 24, 5'10" and 173 lbs. I've lost a lot of weight through eating right and exercising, and I am happy with where I am, weight-wise. However, I've still got a pear-shape, which i seem to have inherited from my mother's side of the family, as all of her brothers are the same shape. Right now, I'm extremely happy with the shape of my legs, satisfied with my arms and shoulders (and up), but not so happy with my belly and rear end.

Basically, I'd like to get rid of that gut. I know the best way to do this is to reduce my body fat percentage, but I am wondering about the best way to go about this. Should I decrease my caloric intake, or continue that at a maintenance level and just continue to exercise? Or should I increase my exercise (which could be difficult as I cram in as much as I can to begin with), or something else?

Right now for working out I run 5km 3 times a week (I am working on increasing my distance here), use the elliptical trainer for 30 minutes a week, ride my bike for 30 minutes a week, and do resistance training (full body) two of those days. On the days I don't work out, I walk for about 45 minutes. As far as food goes, I'm eating the right amount to maintain my current weight with that level of activity.

So, I know that there's no such thing as spot training, but it is frustrating to me that my extremeties are doing so well but my mid-section seems to be slacking off. What's the best way to go about this while maintaining my weight?

Help a fat guy come up with a lifestyle solution

grahamux — Wed, 06 Apr 2005 01:00:57 -0800

I'm overweight and I'm pretty damned tired of it (23 years old, about 260ish 6' tall). I've already started modifying my eating habits and now I'm looking for a workout solution. I'm a computer guy, so I spend a -lot- of time sitting during the day (usually night). I know a lot of you work out quite regularly and I would like to know if someone could come up with a basic workout regimen. I live in an apartment complex with a decent gym. I just don't know what days I should walk how far and what machines I should do how many reps of what. Also, I'd like some suggestions as to where I should go after I've been doing this for a while if possible. Apologies in advance if my search-fu is inferior.