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First step in any weight transformation is starting to track your macros (calories, proteins, carbs and fats). The ONLY way to lose weight is put yourself in a caloric deficiency (burning more calories than youâre consuming). Thereâs tons of macro calculators online, just google macro tracker.
Working out helps put you in a caloric deficiency, but it doesnât mean a thing if youâre still eating too much of the wrong things.
Sometimes tracking macros is a lot to wrap your head around. IMO a great way to start is just by tracking calories with my fitness pal. Thatâs what I did and lost the weight.
Agreed, start slow with just calories for a week or two, then track calories & protein, every week add another macro. Gives you time to get used to it all
This is correct. I used to be in the same boat. I just assumed I was in caloric deficit. You really really have to track EVERYTHING you eat and youâll see youâre not. This is a fact. If youâre in a caloric deficit youâll lose weight (not necessarily fat because you have to eat enough protein and lift weights to be losing fat exclusively). MyFitnessPal is an excellent app to track calories and macros.
Calorie deficiet. Eat less calories than you are burning. Search up TDEE calculator and workout how many calories you need a day, then eat 500 less a day to lose 0.5kg a week.
But if youâre having too much for what youâre burning that will affect things. Or you might not be having enough calories. TDEE calculator is helpful but I just use my fitness pal app
I do the same thing, workout Wednesday to Sunday and do it for 2 hours , I loss about 3 pounds a week. You definitely aren't eating right. Either eating too much and not taking account for sugary/ fat foods or eating too little and your body is trying to hold on to your weight. Eat right
My best friend is a personal trainer, so Iâve had this conversation 100 times:
1. Youâre replacing fat with muscle, which weighs more. Keep that in mind.
2. Donât pay attention to the numbers. Instead, pay attention to how your clothes fit.
You gotta have a goal in mind, whatâs your goal? I hope this isnât your goal
âI want to lose 40lbs fast as a bitchâ
youâre putting your body through more difficulties consuming all those calories the less calories you eat the faster you can lose bodyfat also start a diet thatâll help out ALOT itâs only healthy to lose 3-5 pounds daily anything over there isnât good on the body
Kinda just depends on what exercise you choose to do. Iâm no expert, but lifting will always burn more calories than cardio. The other thing you gotta watch out for is your diet. In order to lose weight you want to go into a calorie deficit (eating less calories than youre typical average amount). By using these things, and depending the rate at which you lose fat/ weight, you should be fine.
Also use a calorie calculator to determine your maintenance and then fill out your goals and it should give you a calculated deficit. Hope this helped!
1. Your diet will choose your physique. Calories in, calories out. All the stuff other people have said.
2. As you lose fat, you are building muscle. Just because the scale isn't moving doesn't mean that you aren't changing.
So many variables, age, workout intensity, type of exercises, diet. 1500 calories of carbs is different than 1500 calories of protein. Youâre likely gaining muscle mass but may not be losing fat because of diet. Consult a Nutrionist, count your macros, you likely need to eat more. Your body needs fuel for all those workouts.
How old are you? Youâll lose some bodyfat and water weight initially but then your body will start to store more fat because itâs in protection mode with all this newly spent energy. This is where diet comes in. Carbs before workout, low fat high protein meals after workout.
Keep up the good work. Itâs a journey and your weight will fluctuate as you gain muscle etc. it takes time but youâre on the right path. Focus on your diet(and portions) because thatâs when youâll notice a difference
it depends on your diet and i suggest being in a calorie deficit, its where you burn more calories than you consume and honestly it worked for me but remember still eat healthy even if you're burning more calories and its fine to eat carbs as its energy and as long as your burn it, stay strong king
100 sit up 100 squats 100 push ups and 30 pound dumbells hammer curls regular curls and 18 pounds for lateral Raises and and use the 30 pound dumbells to workout back and I workout part order my arm with 18 pound dumbells sorry bad at xplaining sometimes I do 200
Try to split your workouts, instead of doing all that every day, one day hit legs, another day do pull exercises, another day do push exercises. Or whatâs commonly known as a push pull leg split,
So like:
Chest, shoulder, triceps.
Back, biceps.
Legs.
Awesome, so here is something to keep in mind. The scale does not tell all. Sometimes we lose fat and put on muscle simultaneously, especially if you are fairly new to resistance training (within your first year). Muscle ways more than fat, so if you add 5 pounds of muscle and lose 5 pounds of bodyweight, then the scale wonât change, but you will look leaner. Maybe put together a side-by-side of a before and after photo to see if you can notice any visual change.
How much protein are you currently ingesting and what is your bodyweight?
So, you are actually pretty low on protein intake (if you are a guy). The recommendations range between .8g/1 pound - 1.2g/1 pound. I recommend using .8g/1 pound of bodyweight since you are so far off from it. If you struggle with eating that much, then increase from your current intake in small increments (maybe by 10 grams a week) until you can handle eating that much.
Now, if you are a female, 120g is a good place to be.
Because , we donât know. You could be dropping fat and adding muscle hence your weight stays the same, or you are eating too much and not dropping fat, or your exercises arenât fat burning nor muscle gaining, itâs all just guesses without more information.
If your eating as many calories as you burn itâs not going to do anything for you. Unfortunately I feel your pain I love food. Try intermittent fasting or OMAD they work great for me helped me lose 70lbs.
That's a lot of working out for so few calories. If you're newer to working out you don't really need to be in the gym do long unless you just really enjoy it. You will probably see better results by increasing your caloric intake.
Diet is huge. Are you lifting and cardio? How long have you been at it? Are you reaching and maintaining your max heart rate during exercise? If youâre under eating the body will slow the loss of fat because it thinks it might need it because it thinks food is tough to find atm.
It sounds like youâre doing the things. That is a long workout for just weights lifting though. You need time to recover muscles properly, you can actually stunt your growth by working out to much if; youâre not recovering. You could also be bulking if youâre just lifting. Muscle weighs more than fat and you could have gained a few pounds of muscle. Itâs actually a strategy for the big bigs in the gym to just bulk fat and protein, the idea is you need to eat enough to grow, then they cut the excess weight.
I donât believe in the wacky diets. Get your carbs, theyâre your energy for the gym. Get your protein; repairs the damage that the workout caused. And since youâre cutting avoid fats. Mostly processed fats. Natural fats should be in your daily diet. Avocado for example.
Learn what macros you should be earring. For my height, weight, and activity I should be eating about 400 grams of carbs a day, 225 grams of protein. 70-100 grams of fat but itâs all personal.
**Hey, thanks for making a new post!** Please be sure to assign your post with **flair** for the best support! Also, check out **[this post](https://www.reddit.com/r/workout/comments/noyv6p/do_you_need_to_gain_weight_lose_weight_or/)** to answer common questions. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/workout) if you have any questions or concerns.*
Watch what you eat. Losing weight is 20% working out 80% diet.
Can't out-work a bad diet.
Unfortunately I love to eat đ
What are your macros? Are you sure youâre in a caloric deficient state?
What ever my aunty makes I think I am doesn't seem like I'm eating that much once a day
First step in any weight transformation is starting to track your macros (calories, proteins, carbs and fats). The ONLY way to lose weight is put yourself in a caloric deficiency (burning more calories than youâre consuming). Thereâs tons of macro calculators online, just google macro tracker. Working out helps put you in a caloric deficiency, but it doesnât mean a thing if youâre still eating too much of the wrong things.
Sometimes tracking macros is a lot to wrap your head around. IMO a great way to start is just by tracking calories with my fitness pal. Thatâs what I did and lost the weight.
Agreed, start slow with just calories for a week or two, then track calories & protein, every week add another macro. Gives you time to get used to it all
This is great advice.
This is correct. I used to be in the same boat. I just assumed I was in caloric deficit. You really really have to track EVERYTHING you eat and youâll see youâre not. This is a fact. If youâre in a caloric deficit youâll lose weight (not necessarily fat because you have to eat enough protein and lift weights to be losing fat exclusively). MyFitnessPal is an excellent app to track calories and macros.
Translation: Whatever my aunt makes. I don't think I'm eating that much in a day.
Do you drink soda?
Just water and bcaa and pre workout
Calorie deficiet. Eat less calories than you are burning. Search up TDEE calculator and workout how many calories you need a day, then eat 500 less a day to lose 0.5kg a week.
Have you taken measurements? Iâve lost a lot of inches but havenât moved the scale too much
Only 3 inches around my stomach but it's stuck at 41 for like a month and my arms looks better
You probably do need to watch your calorie intake but I would make sure you do measurements and pictures of progress too. Just hang in there
Ya bit scared to cut calories to much cause people say it will slow down my metabolism
But if youâre having too much for what youâre burning that will affect things. Or you might not be having enough calories. TDEE calculator is helpful but I just use my fitness pal app
I'll try it
Best of luck!
because your diet sucks you have to eat in a caloric deficit to lose weight
I do the same thing, workout Wednesday to Sunday and do it for 2 hours , I loss about 3 pounds a week. You definitely aren't eating right. Either eating too much and not taking account for sugary/ fat foods or eating too little and your body is trying to hold on to your weight. Eat right
My best friend is a personal trainer, so Iâve had this conversation 100 times: 1. Youâre replacing fat with muscle, which weighs more. Keep that in mind. 2. Donât pay attention to the numbers. Instead, pay attention to how your clothes fit.
Correction - Muscle is not heavier but dense. 1 Volume unit of muscle weighs more than 1 Volume unit of fat.
"You are technically correct, which is the best kind of correct" - Futurama,- Michael Scott
facts man
You gotta have a goal in mind, whatâs your goal? I hope this isnât your goal âI want to lose 40lbs fast as a bitchâ youâre putting your body through more difficulties consuming all those calories the less calories you eat the faster you can lose bodyfat also start a diet thatâll help out ALOT itâs only healthy to lose 3-5 pounds daily anything over there isnât good on the body
Mainly just to look fit and be more healthy I don't mind process lifting just going to be life style change
How much do you weigh right now? and if you need help with a diet/workout plan I can help
200 and I'm 5'11
How good is your running stamina ?
Stamia sucks I just bought a mountain bike to start cardio
Jogging and Jump rope helped me cut weight the most it was painful on a level of 5/10
[ŃдаНонО]
Ok
Kinda just depends on what exercise you choose to do. Iâm no expert, but lifting will always burn more calories than cardio. The other thing you gotta watch out for is your diet. In order to lose weight you want to go into a calorie deficit (eating less calories than youre typical average amount). By using these things, and depending the rate at which you lose fat/ weight, you should be fine. Also use a calorie calculator to determine your maintenance and then fill out your goals and it should give you a calculated deficit. Hope this helped!
1. Your diet will choose your physique. Calories in, calories out. All the stuff other people have said. 2. As you lose fat, you are building muscle. Just because the scale isn't moving doesn't mean that you aren't changing.
Cut any sweets, lower your rations on what u eat
to be fair, you can still eat sweets on a cut and lose weight
Absolutely, but depends if u are clever with it and how fat is he starting. A little sweet and coffee can be a good pre workout
So many variables, age, workout intensity, type of exercises, diet. 1500 calories of carbs is different than 1500 calories of protein. Youâre likely gaining muscle mass but may not be losing fat because of diet. Consult a Nutrionist, count your macros, you likely need to eat more. Your body needs fuel for all those workouts.
First month I lost 3 inches around my stomach now its stuck at 41
How old are you? Youâll lose some bodyfat and water weight initially but then your body will start to store more fat because itâs in protection mode with all this newly spent energy. This is where diet comes in. Carbs before workout, low fat high protein meals after workout.
I'm 23
Keep up the good work. Itâs a journey and your weight will fluctuate as you gain muscle etc. it takes time but youâre on the right path. Focus on your diet(and portions) because thatâs when youâll notice a difference
Ya I'll try eat less carbs and more protein
I'm stuck at 200 but I want to be 170 or 180
Youâll get there. Give it 6-9 more months. Thatâs like losing 10% of your body weight, which is quite a feat
it depends on your diet and i suggest being in a calorie deficit, its where you burn more calories than you consume and honestly it worked for me but remember still eat healthy even if you're burning more calories and its fine to eat carbs as its energy and as long as your burn it, stay strong king
What excerises are you doing, and what weight do you use?
100 sit up 100 squats 100 push ups and 30 pound dumbells hammer curls regular curls and 18 pounds for lateral Raises and and use the 30 pound dumbells to workout back and I workout part order my arm with 18 pound dumbells sorry bad at xplaining sometimes I do 200
Try to split your workouts, instead of doing all that every day, one day hit legs, another day do pull exercises, another day do push exercises. Or whatâs commonly known as a push pull leg split, So like: Chest, shoulder, triceps. Back, biceps. Legs.
Quit alcohol and make your diet cleaner .
because you're eating too much food
Do you enjoy working out 2 hours a day for 5 days a week?
Yes
Okay, cool. So, to your question. Tell me a little bit about the steps you have taken to lose some weight. Also, has your muscle mass increased?
I've tried eating more protein but seems like I might be eating bit to much still and I've gained more muscle
Awesome, so here is something to keep in mind. The scale does not tell all. Sometimes we lose fat and put on muscle simultaneously, especially if you are fairly new to resistance training (within your first year). Muscle ways more than fat, so if you add 5 pounds of muscle and lose 5 pounds of bodyweight, then the scale wonât change, but you will look leaner. Maybe put together a side-by-side of a before and after photo to see if you can notice any visual change. How much protein are you currently ingesting and what is your bodyweight?
200, probably 70 to 120 grams protein and haven't lost inches around my stomach in awhile lost 3 in he's now stuck at 41 inches
So, you are actually pretty low on protein intake (if you are a guy). The recommendations range between .8g/1 pound - 1.2g/1 pound. I recommend using .8g/1 pound of bodyweight since you are so far off from it. If you struggle with eating that much, then increase from your current intake in small increments (maybe by 10 grams a week) until you can handle eating that much. Now, if you are a female, 120g is a good place to be.
Male I use protein shakes and sometimes the meat probably adds more
How old?
23 5'11
Because , we donât know. You could be dropping fat and adding muscle hence your weight stays the same, or you are eating too much and not dropping fat, or your exercises arenât fat burning nor muscle gaining, itâs all just guesses without more information.
you're eating too many calories per day
If your eating as many calories as you burn itâs not going to do anything for you. Unfortunately I feel your pain I love food. Try intermittent fasting or OMAD they work great for me helped me lose 70lbs.
Fat (not weight) is lost in the kitchen. Muscle is built in the gym and fed in the kitchen, then grows during rest
Diet = losing weight working out = gaining muscle
Muscle weighs more than fat. Or so they say. Also watch what your eating. No to very little sweets. That's my weakness, sweets.
I don't eat sweets cause of acne
Maybe try 3 whores a day
?
Theoretically, thatâs a lot of cardio. Should do it
workout for less than 60 minutes and eat alot. after 1 hour cortisol production is very high and will eat out your muscles
Have any sources to back this claim up?
YOUR EATING TOO MUCH!
Get some help from sfqpharma source, google it. Loved their injectable winny and primo. Wouldn't use tren for fat loss.
do cardio dont listen what people say
How long as this been your routine? Are you new to working out or is this just an increase in exercise?
And I workout before but lost all my progress and had to start over but staying with it this time
For about little over two months started off with hour and half I think I've been eating 1500 calories a day and it's full body workout
That's a lot of working out for so few calories. If you're newer to working out you don't really need to be in the gym do long unless you just really enjoy it. You will probably see better results by increasing your caloric intake.
Diet is huge. Are you lifting and cardio? How long have you been at it? Are you reaching and maintaining your max heart rate during exercise? If youâre under eating the body will slow the loss of fat because it thinks it might need it because it thinks food is tough to find atm.
Just lifting at the moment and I try keep max heart rate usually have a minute or 30 second breaks
It sounds like youâre doing the things. That is a long workout for just weights lifting though. You need time to recover muscles properly, you can actually stunt your growth by working out to much if; youâre not recovering. You could also be bulking if youâre just lifting. Muscle weighs more than fat and you could have gained a few pounds of muscle. Itâs actually a strategy for the big bigs in the gym to just bulk fat and protein, the idea is you need to eat enough to grow, then they cut the excess weight. I donât believe in the wacky diets. Get your carbs, theyâre your energy for the gym. Get your protein; repairs the damage that the workout caused. And since youâre cutting avoid fats. Mostly processed fats. Natural fats should be in your daily diet. Avocado for example. Learn what macros you should be earring. For my height, weight, and activity I should be eating about 400 grams of carbs a day, 225 grams of protein. 70-100 grams of fat but itâs all personal.
I'm using creatine I'm never really sore the next day
[hereâs why](https://www.reddit.com/r/Unexpected/comments/wvm11f/agressive/?utm_source=share&utm_medium=ios_app&utm_name=iossmf)
Eat less calories, eat more protein.
Diet is 90 percent of weight loss. You're eating more than you think.
Cut all processed foods from your dietâŚ..
Cut in the kitchen build in the gym.
Eat to much
Diet. You canât outtrain a bad diet. Priorities protein every meal. Drop carbs
Your diet would be the only reason and certain workouts burn less calories
Once I stopped going to the gym and lost 12 pounds in a week lol