I have been going to a gym 5 days a week for around 2 hours per day for the past 6 weeks. I always burn off around 700 calories per day (3500 per week) on the cardio stuff like rowing and power walking.However, I am not losing any weight.It costs me about £130GBP per month for my gym membership (including train fares) and I don't think I am getting value for money if I can't lose weight.I am 72kg and nearly 6 foot tall.I honestly don't think I eat over 2000 calories per day, so I am well within the average guidelines (2500 calories per day for men).What's going wrong?
Can't lose weight in a gym
I was once told by a mate (who's a fitness instructor) that whether you're trying to gain or lose weight, 70% is diet, 20% mental disipline, and 10% exercise. What's your current diet look like? Be honest.
Don't judge weight loss by a scale, judge it by how you look.Since you're in a gym, maybe you should try out weight lifting. That will give your metabolism a long term boost. A permanent boost if you keep up with your muscle mass.
I have my breakfast when I wake up (a bowl of cereal).
Then I go to the gym for 2 hours.
I come home for my lunch (sandwiches, crisps, Coke and Banana).
Then I go to work.
When I get back from work (say 9pm), I will have my dinner, which is usually a microwaveable roast dinner (and a Coke and a banana).
So, ok, it may not be the healthiest diet in the world but it doesn't equate to eating too many calories, because you could count the number of calories in that list and I bet it wouldn't top 1500. Plus I burn off 700 of them the following day. Yet still I can't lose weight.
I am very slowly building my muscles, but I am only capable of lifting around 25kg on the arm weights machines.
I unfortunately store fat around my pecs area (man breasts :grin: ) and I have quite a noticeable potbelly, so I clearly need to lose weight from those areas. I want a flat body with hard pecs, eventually, so I need to get rid of the potbelly first.
P.S. what do you mean "kick my own ass" after six weeks? Does that mean you think I shouldn't be asking for help? :scream_cat:
In reply to:
I unfortunately store fat around my pecs area (man breasts ) and I have quite a noticeable potbelly, so I clearly need to lose weight from those areas. I want a flat body with hard pecs, eventually, so I need to get rid of the potbelly first.
You can't really lose fat in particular areas aka spot reduction I believe it's called. You just lose fat all over and eventually wherever contains the most fat will melt away.
I have about the same height and weight as you and I'm an endurance athlete (swimming, biking, running, triathlon mostly). You need to stop worrying about the weight and focus on how you feel and look. I am very happy with my body at approx. 72 kg and wouldn't want to lose any weight. Maybe you have a slightly smaller body frame than I do so your equivalent weight would be slightly lower (or the opposite could be true). Most importantly, you need to get an idea of what you want and worry about getting viewable results in improving upon the exercises you do and the target areas you want to improve on your body. You can't spot reduce to lose weight in specific locations, but you can increase cardio to burn general fat. Also, adding muscle by lifting weights would help. The best way would be with free weights and a bar rather than equipment as it tends to be restrictive.Try improving your power walking. Speed it up or increase the distance over the course of the next month. Same thing with the rowing machine, but be sure not to hurt your shoulders. Assuming you don't have problems with your ankles or knees, you may even up the power walking to light jogging. If you progress this way, then you will be progressing physically as well. This will help to develop a more positive attitude because you won't be doing the same repetitive routine while hoping for new results.What you've done so far is like an introduction. You've started to get your body ready for more activity by challenging it and giving it time to adapt. Now, up the intensity a bit and you should see results. You are no different than anyone else. Persevere and you will get stronger, faster, be able to exercise longer, whatever you train towards; and at the same time you will notice a difference in yourself over time.
In reply to:My workouts (at your own weights of course) would prolly leave you out of breath and whimmpering like a hurt dog (even I do sometimes) and you'd hate me and never want to workout with me ever again! LOL (ok, maybe not, but you get the idea?) Agree completely, you really do have to push yourself. I am practically in tears after my workout. And it is just taking the piss when I have to run for my train afterwards!All I can offer is keep at it and TRY HARDER.Mr. Nuts
So at the moment, I do 20 minutes uphill power-walking on the treadmill (speed 7.0, incline 13.0 = 300 calories burned) and 15 minutes cycling on the exercise bike (level 10, on a program known as "cascades", which means 'up and down, up and down' = 150 calories).
Would you suggest doubling my cardio work every day, so that I burn off 900 calories instead of 450?
I definitely think it is your diet. Your diet makes or breaks your fitness goals.
Have you worked out the calories you eat each day. You will be suprised how much you eat, even if you think you don't. It is very easy to eat 2000 calories a day.
Also you should be eating every 3 hours. About 6 meals. This ensures your metabolism is kept running. Eating only 3 times a day slows down your metabolism.
You also need to supplement with good fats olive oil, fish oil and flaxseed oil. Your body needs good fats to function properly.
Check out fitday.com to map out your daily calories.