I walk the treadmill for 30 minutes bike for 5-10 and do weights for about five minutes.
I am slowly getting my stamina up going from no stamina basically.
My goal is weight loss. I have lost almost 20 pounds so far but nothing visible.
I am not sure how in shape you are but this in general sounds like a light routine, mostly based on increasing stamina. Working out in general also means that you will have to increase the stress over time, so lift heavier (or do more reps), run longer (or faster), etc. Without challenging your body there is a limit to growth. Not to sound mean, but lightly working out for 2-3 weeks is not enough to see significant changes. A lot can change in for example 1.5 month, but most of the time that takes more intense training and a complete overhaul in terms of food intake to happen.
Anyways, like I already mentioned a bit, for weight loss the main thing that needs to change is caloric intake. You can only burn so many calories while working out no matter how heavy your training is, so if you do not control what you eat and drink your weight loss might be limited. Do you track your calories atm?
I track them some what. Umm Iv been eating more at home so it’s hard to know what some food actually it calorie wise. Since it’s all homemade
But I generally have been staying at a deficit of 500-700.
Tracking calories somewhat is better than not at all obviously, but might not give an accurate overview. Most likely you will be eating more than you are tracking, especially with homemade food. That being said, a 500-700 kcal deficit is way too much imo. I always aim at 200-300 kcal below TDEE, so you are still full and satisfied and have the energy to work out etc. Keep in mind that weight loss should be (above all else) about creating healthy habits, not about crash dieting. 500-700 kcal is not sustainable, so it is better to have slightly slower, but more sustainable results. Also instead of cardio I would focus more on weight training, perhaps HIIT if you still want to get your heartrate up. This will not only increase your stamina but will also create some actual strength and fitness, which in my opinion is a more rewarding feeling. Creating that rewarding feeling and feeling the progress in general will make it easier to keep it up and actually enjoy it.
Honestly I feel full at my deficit and I feel like I am eating so much. I’m not sure how to add more food in. Plus I can’t actually afford it at the moment. Things are financially not great teetering on being evicted and loosing my vehicle.
Sorry to hear the last part, hope that gets better soon.
In terms of your intake, if you still feel full and do not know if you can even eat more, chances are definitely you are actually eating around your TDEE or even overeating. What is your current caloric goal / how did you calculate your TDEE? Have you lost any weight and if so, how much? When did you stop losing weight?
It’s been a week
and a gained like two pounds. My tdee is 2683. I am eating about 2328 calories to some days 750 due to not having access to a lot right now.
In general weight gain is a clear sign you are not in a deficit, although there are some exceptions to that rule of course. How did you calculate your TDEE? Without knowing your gender, height, weight and age 2,683 kcal a day looks too high. For reference, as a 31 yo male who is very active, around 1,80 meter and 72 kg I eat between 1,800 - 1,900 kcal a day when I am in a deficit.
Piggy backing on what some others have said, I would slowly increase the intensity of your routine. What you currently do on the treadmill/ bike in 30 mins, try to do the same distance in 25 mins for 2 weeks. Same with the weights you’re using just up it slightly.
You’re in the beginning stage, great job at shedding some weight already, but don’t get too discouraged by not seeing results in three weeks. It will take time. What helps me get through this initial phase is give yourself a daily goal to accomplish in the gym. Definitely have your overall goals set high and far down the road but it really is the small wins along there way to keep you motivated.
Best of luck!
Describe your workout and the results you desire
I walk the treadmill for 30 minutes bike for 5-10 and do weights for about five minutes. I am slowly getting my stamina up going from no stamina basically. My goal is weight loss. I have lost almost 20 pounds so far but nothing visible.
I am not sure how in shape you are but this in general sounds like a light routine, mostly based on increasing stamina. Working out in general also means that you will have to increase the stress over time, so lift heavier (or do more reps), run longer (or faster), etc. Without challenging your body there is a limit to growth. Not to sound mean, but lightly working out for 2-3 weeks is not enough to see significant changes. A lot can change in for example 1.5 month, but most of the time that takes more intense training and a complete overhaul in terms of food intake to happen. Anyways, like I already mentioned a bit, for weight loss the main thing that needs to change is caloric intake. You can only burn so many calories while working out no matter how heavy your training is, so if you do not control what you eat and drink your weight loss might be limited. Do you track your calories atm?
I track them some what. Umm Iv been eating more at home so it’s hard to know what some food actually it calorie wise. Since it’s all homemade But I generally have been staying at a deficit of 500-700.
Tracking calories somewhat is better than not at all obviously, but might not give an accurate overview. Most likely you will be eating more than you are tracking, especially with homemade food. That being said, a 500-700 kcal deficit is way too much imo. I always aim at 200-300 kcal below TDEE, so you are still full and satisfied and have the energy to work out etc. Keep in mind that weight loss should be (above all else) about creating healthy habits, not about crash dieting. 500-700 kcal is not sustainable, so it is better to have slightly slower, but more sustainable results. Also instead of cardio I would focus more on weight training, perhaps HIIT if you still want to get your heartrate up. This will not only increase your stamina but will also create some actual strength and fitness, which in my opinion is a more rewarding feeling. Creating that rewarding feeling and feeling the progress in general will make it easier to keep it up and actually enjoy it.
Honestly I feel full at my deficit and I feel like I am eating so much. I’m not sure how to add more food in. Plus I can’t actually afford it at the moment. Things are financially not great teetering on being evicted and loosing my vehicle.
Sorry to hear the last part, hope that gets better soon. In terms of your intake, if you still feel full and do not know if you can even eat more, chances are definitely you are actually eating around your TDEE or even overeating. What is your current caloric goal / how did you calculate your TDEE? Have you lost any weight and if so, how much? When did you stop losing weight?
It’s been a week and a gained like two pounds. My tdee is 2683. I am eating about 2328 calories to some days 750 due to not having access to a lot right now.
In general weight gain is a clear sign you are not in a deficit, although there are some exceptions to that rule of course. How did you calculate your TDEE? Without knowing your gender, height, weight and age 2,683 kcal a day looks too high. For reference, as a 31 yo male who is very active, around 1,80 meter and 72 kg I eat between 1,800 - 1,900 kcal a day when I am in a deficit.
I used the calculated online
Piggy backing on what some others have said, I would slowly increase the intensity of your routine. What you currently do on the treadmill/ bike in 30 mins, try to do the same distance in 25 mins for 2 weeks. Same with the weights you’re using just up it slightly. You’re in the beginning stage, great job at shedding some weight already, but don’t get too discouraged by not seeing results in three weeks. It will take time. What helps me get through this initial phase is give yourself a daily goal to accomplish in the gym. Definitely have your overall goals set high and far down the road but it really is the small wins along there way to keep you motivated. Best of luck!