Discouraged with slow progress-feed back wanted

 
I am so discouraged today.  I had a body composition analysis done February 22 and did another one yesterday.  According to this,  I lost .51 pounds and haven't changed in the Fat free mass or the Fat percentages.    My total body water raised the .51. I know I am doing better fitness wise,  I work out 60-90 minutes a day and eat better.  I was really hoping to see a change somewhere.  Thursday I will take measurements again.

I did work out for 80 minutes yesterday.  40 minutes on the track,  4 walking then alternating running and walking, 14 running and 17 walking.  25 minutes weight training, upper body, 3 sets of 12 and then 15 minutes of bike.  Average heart rate was 136, max heart rate was 169.  I forgot my music,  That is probebly why the rate was so low. If anyone has any feed back for me I really appreciate it.  I have been logging since January all of my food and fitness stuff if you feel like checking it out.   I will be changing my workouts here pretty soon.  Right now I do all of my routine in one block of time,  when the fitness center opens up in my community, I will break up the weight training and the Cardio to different parts of the day,  Lunch time and then after work.  Maybe I will see a difference. I am not a quitter,  so I will figure this out!

Hi Dana! I honestly don't have any advice because I'm stuck in a similar situation myself!  I'm so frustrated that I cannot seem to lose any weight (although I'm grateful that I'm maintaining and not gaining!).  I work out 6 days per week whi*****ludes 4 days of running, 2 days of weight training, and some elliptical and Spin classes occasionally thrown in the mix.  I'm totally perplexed and can't seem to get unstuck from this weight!   Anyway, I don't have any advice but I sure can sympathize with what you're going through! --Deanna  :)

Thanks Deanna, I agree, Maintenance is good.  I am hoping I am on a plateau.  I have lost 10 pounds since January 11 so that might be what is going on.  Who knows.  Doing what I am doing eventually will lead to improvements, but when? Dana 

At the suggestion of one of the exercise specialists at my gym, I broke my routine up in to the following at the beginning of 2008: Monday at lunch:  lower body strength training, core work Monday after work:  45-60 minutes of cardio Tuesday at lunch:  upper body strength training, core work Tuesday after work:  45-60 minutes of cardio Wednesday at lunch:  lower body strength training, core work Wednesday after work:  45-60 minutes of cardio Thursday at lunch:  upper body strength training, core work Thursday after work:  45-60 minutes of cardio Friday:  45-60 minutes of cardio, either at lunch or after work depending on my schedule Saturday or Sunday:  upper and lower body strength training routine plus core work (takes about 2 hours) Before this, I had been doing strength training twice a week for about 1.25 hours, so this was a pretty significant bump in my strength training work.  I hadn't been doing any real core work at all.  I saw a difference in about 6 weeks and people at the gym started commenting that I looked like I was losing more weight after about 10 weeks.  Honestly, I didn't lose any significant weight, but my shape sure changed.   All that being said to say that you may get some additional benefit by doing your strength training and cardio in different sessions.  Other benefit may be that your metabolism gets pumped up each time you exercise, so you'll get that additional burn 2x per day instead of 1x, ultimately burning a few more calories each day than if you do a single workout.   I need to switch up my routine this month; my body is already settling in to this routine and it's not being as responsive.  I'm interested to see what the exercise specialist suggests next!!! Good luck on your continuing journey -  Kellie

Thanks for the feedback.  My work outs will look a lot like yours once I change them up a bit.

Could you give a bit more detail on your weight training?  By PM is fine. I'm reworking my training schedule, and my weight training (upper and lower) right now only takes 20 minutes, and that's doing 3 sets of everything.  It was created for me when I was pregnant, but now that the occupant is out, I can open up a whole lot more.  The Y I go to only has two "trainers" and they are pretty booked up, so sorta need to make something up on my own. Any help would be appreciated.