i hav been goin 2 the gym for 9 months and lost not 1 single tiny inch what else can i do?

Question

i do light weights, cardio and crunches would be nice to see some results please help

i eat quite healthily although i do like chocolate! i go to the gym 3 or 4 times a week i prefer cardio to weights

Answer 1

what sort of workout, exactly, are you doing? Describe it exactly...I might have some suggestions. And, what sort of eating do you do? Also, how often do you go to gym, and is it the same routine each time?
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3 or 4x a week and no results means your cardio isn't aggressive enough. You need a minimum of 40 minutes straight of elevated heart rate...I would recommend running or the elliptical but HARD (not casually while reading a book). Really, 40 minutes is minimum and I would rec 45 to an hour. When you do weights, do them as super sets...ie, as soon as one set finishes, move onto the next set...DON'T give your body a break.
Also- don't socialize...not till after your workout is over!
So:
40 min to 1 hour running or elliptical on M, W, Th, Sat....and weights on T and Fri. Do about 30-45 minutes of weights. Keep eating well....you will definitely get fitter. You'll end up with better definition from the weights, better endurance from the running, and you'll have a lower body fat %% too. Will you lose weight? Maybe, maybe not. But for sure you'll lose some inches as the fat goes away....

Answer 2

Have you had your body fat percentage checked (as opposed to just watching what the weighing scales say)? It's entirely possible to remain the same weight but change the ratio of fat to lean muscle/tissue.

I noticed you said that you prefer cardio over weights - assuming you're a female, you must dispel the widespread notion that you'll look like a female bodybuilder if you use weights. There's nothing as good for reshaping and toning a body as weights, and women don't have the hormonal composition for putting on large amounts of muscle. Secondly, muscle weighs more than fat and is far more compact, so having a little extra muscle means, surprisingly to some, that you'll fit into your clothes more easily.

Another thing is, when do you measure yourself? Water levels fluctuate throughout the day. The most consistent time is when you wake up, after you've had a pee but before you've have any breakfast.

As some previous answers said, take the time to observe exactly what you eat and don't fool yourself into thinking that an extra slice of cake a day "won't make any difference" - over the weeks and months it certainly will! Having said that, allow yourself to be human and set aside one day a week when you are allowed to eat (not binge on!!!) the foods you abstained from during the rest of the week.

Answer 3

Hello i have been doing exactly the same thing and i have been following this diet NO CARBS AFTER 5PM which is so hard at first but after a week you feel the benefits. For 4 nights a week i only have carbohydrates for breakfast and lunch, i do the gym or some form of exercise 4 hours a week and i try to complete 10000 steps a day aswell. I have shed a stone in a month and No i am not hugely over weight i only needed to loose a stone. The book also helps you keep it off. Keep going though you will get there!

Answer 4

Are you stressed at home? Do you not get good sleep? Both of those can sabotage your weight loss. You should be doing at least a 1/2 hr of cardio 6 days a week plus weights for 2-3 days a week. How are your eating habits? Try keeping a food log and limiting your calorie intake to 1200 calories a day. If you still aren't seeing any results, try getting your thyroid checked, you may have hypothyroidism.

Answer 5

I was going to the gym and doin plenty of cv workouts 4 or 5 40 mins a week and about 10-20 mins of weights but i found i was hungry all the time and was eating loads, i started a new routine where i was doing three steady cv workouts per week and 3 good sessions of weights per week (at least 1 hour) i concentrated on 2 body parts per night - AND DID NOT CHEAT MYSELF! after just 4 weeks of the new programme i lost inches from my hips and waist. Since starting a new job i do not get as much time to work out but i have not gained any weight - i have actually lost weight as its muscle thats gone and i'm still eating little and often instead of having carb cravings from killing myself on the treadmill!!!

Answer 6

Dont lose faith,losing weight is simple but not easy it just takes lots of mental discipline and the desire to suceed
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I am going to sound like a bad guy but I come across this all the time at the gym where I work as a fitness trainer.
This is not a critic of who you are but an honist chance for you to look at your lifestyle and achieve what you want.

sit down and make a list of all the foods you are eating and all your habits i.e do you smoke? do you drink? do you eat salad for your lunch then grab a large kebab with chips for your evening meal ect
Just because you go to a gym does not mean you can eat what you like and end up looking like keira knightley.

Also look at what you do at the gym, do you actually work hard and break a sweat or do you find yourself chatting with your friends for an hour while your on cardio machine then leaving?
A major majority of women meet at the gym who I have started to train used complain of the exact same problem until I showed them what they are doing wrong and how they can fix it.

You must look at your life and decide what you really want.

Dont do any crash diets or whatever the latest weight lose craze would have you do, simple and balanced eating & exercise is all you need.

Answer 7

Hi, talk to a personal trainer in the gym and get them to put a new program together for you. You'll probably need to up the resistance in all of your work outs. Have them also review your diet. I find it usefull keeping a daily food diary. You should be doing a minimum of 1hr of hard work out twice a week.

To drop weight you'll need a negative calory in take. The average man only needs 2500 cals and a women only needs 2000 cals per day. Basically a negative calory in take means eating below your normal daily calory requirement. This does not mean that you starve yourself. Just watch what you eat, plenty of fruit, veg and 3 good meals a day. Talk to the people in the gym for some better ideas.

Answer 8

Unfortunately what you put in your mouth has a lot more effect on your weight than exercise. It is much easier to eat 250 kcal without noticing that it is to burn them off.

The main rules of eating for long-term weight loss are:

1) Eat less than 30% of your calories from fat. As recommended by the World Health Organisation. 1 gram of fat has 9 calories (kcal) so is not too tricky to do the maths if you read the labels.
2) Watch out for sugar; particularly sugary drinks. Stop drinking all pop like coke, all sweetened fruit juices and diluted juice or juice crystals. Only un-sweetened juices and water. Diet coke and things if you really must. Don't over do the un-sweetened juices either as they still have quite a bit of sugar. A rule of thumb is don't eat anything where sugar is the second ingredient on the list.
3) Drink plenty of water.

For more details try reading:

Here are some opinions on food and diet:

http://uk.blog.360.yahoo.com/blog-iQ_TenI9dLT74fuxz0hwQxOHovpKsgI-?cq=1

All feedback appreciated.

Answer 9

Cardio can help u to loose weight but along with exercise watch the diet too,and best time to do cardio is in the morning.

Answer 10

It's all down to what you eat....try Slimming World, I lost 2 stone without doing an ounce of exercise. Gym is good for toning though