Strength training = Weight loss stall...help

cori · 06-03-2006, 02:18 AM

Greetings,

On December 25th, 2005 I focused my energies and started the South Beach plan (modified as I knew I couldn't make it through another induction phase). Between December 25th and January 25th, I went from 205 lbs. to 181 lbs., losing 24 lbs. I was keeping my calories at around 1500 and working up speed and endurance on the treadmill. On the 26th, I started a strength training program with my trainer. Since incorporating strength training (5 x's per week @ approx 45 minutes per session) and cardio (5 x's per week at 50 - 60 minutes), I have only lost 2 pounds. I have upped my calories to around 1700 because I am left feeling very hungry after my workouts.

I can definately see changes in my tone and my clothes fit looser, but why the weight loss stall? I feel like I am working twice as hard, eating very healthy foods, but am not seeing any change in the scales. I also want to get into the "healthy" range according to the BMI calculator, but the scale just doesn't want to budge.

Any input/ideas are greatly appreciated.

Thanks,

Cori

SoulCard · 06-03-2006, 04:14 AM

first, dont worry about the scale as much, because lean mass weighs more than muscle mass and when you are weight training you will build lean muscle...

second, you may not believe this, but since you are weight training you will need more calories to keep feeding your plant or your body will begin to hoard and your weight loss will come to a stop and you may regress...

third, the BMI is a crappy (at best) indicator of how you are doing because it does not take into account body fat percentage...according to the damn BMI I am overweight at 6', 198 and 13% bf (ya, the bf is up, i've been eating like a pig 8) )...

fourth, cut that south beach stuff...carbs are necessary!...people who cut the majority of thier carbs out do not have enough stored energy to function during a regular day, let alone if they are physically active...the key is balancing your protein, carb and fat (yes, you have to have fat in you diet) amounts, not elminating or even drastically reducing any one of them...

what you are experiencing is also a natural part of any loss or gain process in that initial results are usually fast and then taper slightly...during this taper you can re-evaluate and adjust as needed, but I would encourage you to worry about the scale less and focus on your overall goals...
does this help?

razg · 06-03-2006, 10:50 AM

SC is right. If your weight loss has slowed, it's probably for a couple of reasons:

a) You're now adding LBM (muscle) as well as shifting fat.
b) You're past the initial phase of any diet where weight just strips off at an incredible rate.

His other points are also very valid. I don't know the South Beach diet, but if i'm not mistaken, it's just a modified Atkins diet. You can drop all the fat you like, and still go for plenty of carbs - it's the way our body is designed to operate.

If you want to drop fat, add some muscle, and generally get into better condition, I suggest you look at following a bodybuilding style training/diet routine - it should be less difficult than something as fussy as the South Beach plan IMO.

06-03-2006, 02:18 AM	#1 (permalink)
cori Under Construction Join Date: Mar 2006 Posts: 1 Rep Power:	Strength training = Weight loss stall...help Greetings, On December 25th, 2005 I focused my energies and started the South Beach plan (modified as I knew I couldn't make it through another induction phase). Between December 25th and January 25th, I went from 205 lbs. to 181 lbs., losing 24 lbs. I was keeping my calories at around 1500 and working up speed and endurance on the treadmill. On the 26th, I started a strength training program with my trainer. Since incorporating strength training (5 x's per week @ approx 45 minutes per session) and cardio (5 x's per week at 50 - 60 minutes), I have only lost 2 pounds. I have upped my calories to around 1700 because I am left feeling very hungry after my workouts. I can definately see changes in my tone and my clothes fit looser, but why the weight loss stall? I feel like I am working twice as hard, eating very healthy foods, but am not seeing any change in the scales. I also want to get into the "healthy" range according to the BMI calculator, but the scale just doesn't want to budge. Any input/ideas are greatly appreciated. Thanks, Cori

06-03-2006, 04:14 AM	#2 (permalink)
SoulCard Legend Join Date: Sep 2005 Location: USA Posts: 819 Rep Power:	first, dont worry about the scale as much, because lean mass weighs more than muscle mass and when you are weight training you will build lean muscle... second, you may not believe this, but since you are weight training you will need more calories to keep feeding your plant or your body will begin to hoard and your weight loss will come to a stop and you may regress... third, the BMI is a crappy (at best) indicator of how you are doing because it does not take into account body fat percentage...according to the damn BMI I am overweight at 6', 198 and 13% bf (ya, the bf is up, i've been eating like a pig 8) )... fourth, cut that south beach stuff...carbs are necessary!...people who cut the majority of thier carbs out do not have enough stored energy to function during a regular day, let alone if they are physically active...the key is balancing your protein, carb and fat (yes, you have to have fat in you diet) amounts, not elminating or even drastically reducing any one of them... what you are experiencing is also a natural part of any loss or gain process in that initial results are usually fast and then taper slightly...during this taper you can re-evaluate and adjust as needed, but I would encourage you to worry about the scale less and focus on your overall goals... does this help? ______________________ Look Here before you ask!... http://www.musclechat.co.uk/search.php Steroid Sticky Here... http://musclechat.co.uk/viewtopic.php?t=4464

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

06-03-2006, 10:50 AM	#3 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	SC is right. If your weight loss has slowed, it's probably for a couple of reasons: a) You're now adding LBM (muscle) as well as shifting fat. b) You're past the initial phase of any diet where weight just strips off at an incredible rate. His other points are also very valid. I don't know the South Beach diet, but if i'm not mistaken, it's just a modified Atkins diet. You can drop all the fat you like, and still go for plenty of carbs - it's the way our body is designed to operate. If you want to drop fat, add some muscle, and generally get into better condition, I suggest you look at following a bodybuilding style training/diet routine - it should be less difficult than something as fussy as the South Beach plan IMO.