PLEASE HELP!! I've been exercising daily but have not seen any results!

[stephym]

I've been working out for more than a month now and have no real results. I exercise at least twice a day (7-8 for cardio, 8:30-9:45 for strength training) and have been following the Chloe Ting summer shred challenge (cardio based) as well as strength training using resistance bands and dumbbells. I haven't really taken a complete rest day other than once two weeks ago. My diet is reasonable and I usually eat less than 1500 calories a day. I don't understand what I've been doing wrong... One thing to take into account is nowadays, I usually don't feel sore. Am I exercising too much? I can't comprehend what I'm doing wrong.

[Phoenix14]

Are you using the Fitbit food plan and calories in/ calories out tools on the dashboard? Those two really helped me get back on track to losing weight again.

[AC363904]

Either eat 3500 less calories per week (-500 a day) or burn 3500 calories per week. 3500 calories = 1 pound. After about two weeks of no progress then you can eat less and/or exercise more. Most likely you are over estimating your calories burned or under estimating calories eaten. Need more help hit me up. 

[bodylogicbyjeff]

Here's a few tips to get you started.  Good Luck!

Fitness Tips for Beginners

1. Plan your meals, resistance training and cardio at least a day in advance. I plan mine a week in advance and prepare all my meals for the coming week on Sunday mornings. This way I don't have to think about anything, I just wake up and I know what exercises I have to complete that day and what meals I'll be eating.

2. Treat your weight loss like a marathon, not a sprint. If you lose more than 2 pounds per week, you’re likely losing more muscle than fat.

3. You must find a way to track your food, weight, body fat, cardio and strength training.

4. You must have a plan and a goal that is time sensitive and specific. If you don’t know where you’re going, you’ll never get there!

5. Give yourself one cheat meal per week. One cheat MEAL, not a CHEAT DAY! I find that it's not that hard to eat clean for 6 days in a row when I know on the 7th day, I can have some pizza and brownies for one meal. I definitely enjoy my cheat meal, though I find that the morning after my cheat I don't feel quite as good, which makes it easy to get back to eating clean for another 6 days!

[PBizzy]

You need a calorie deficit to lose weight. Not so sound flippant, but if you're not seeing any weight loss, then you are eating too many calories for what you burn. Use a scale to track your calories and if at the end of the week you haven't lost any weight, then you need to lower your caloric intake the following week. Aim for 1 percent loss of your total body weight max per week. 

[Glenda]

@stephym   What is your goal?  Are you trying to be more fit, more muscular, lose weight or all of that?  How old are you, how tall? What do you weigh?  Many people who start an exercise program eat more.  Exercise makes little difference in the calories you use.  To lose weight you need to change your eating habits.  You definitely can't eat more.  If your eat 1500 calories a day you probably weigh 150 pounds.?

[Birchmom4]

I am new to Fitbit but I do know about lifting weights and cardio. 

During a workout... 

You should start with the weights first and do reps of 2-3.  In each rep, you should do 10-12 times and increase your resistance periodically.  When it starts to not make me sore, I increase the weight (resistance).  When you are sore it means that you tore your muscles which is GOOD.  When the muscles grow back they will be stronger which burns more calories. The more muscle, the more calories burned.  It takes about 48 hrs after you did a good weight lifting workout to have your muscles "grow" back and become stronger.  You can work out every day but your resistance training should be 48 hrs apart for a certain body group except for core (that can be every day).  Example: Day 1:Arms and core, Day 2: Legs and core, Day 3: Arms and core,.....

Cardio should be next.  In cardio, you may be working some of those same muscles and it will make you less sore.  If you do cardio first, you may be too tired to do a good strength training exercise. 

One other thing, what is your heartbeat during your workout?  Make sure it is in the aerobic zone.

I hope this helps!

[demelsa24]

Hi stephym 

I'm no Expert, just wanted to praise you for your Efforts and Empathize with your Hard Work and Struggle, well Done!! 

We read/view/hear all this Info on Weight Loss and Fitness which is fairly Universal and I guess for the most part the Formulas work, but none of this takes into consideration the Individuals Unique Response. 

This makes all our Input seem even more Unfair, because we are exerting so much Energy and Time only for our Body to seemingly be letting us down. 

Trust me when I say that I can totally relate especially right now!!

Do take some Progress pics of your Body, (look back on before you started your Fitness journey and now during the journey), use a Tape Measure once a week or every couple of Days to measure your Bust, Biceps, Waist, Hips, Thighs, don't rely on the Scales, and if you do, (try once a Week Weigh ins if you can resist the temptation to weigh every day, not easy I know!!). 'I hope these help, they are little tips I learnt on the Path I am following. 

[DanOstin]

you are right!

[demelsa24]

Thankyou so much