Can you post your diet? One reason for this is that they have greater mass, which requires more energy to move.
You can choose whether or not to accept these non-required cookies. If your weight doesn't move, eat less. You won't get as strong, but it is a good way to lose weight, so you might be happy with it. That's 12 weeks, 36 workouts total. This is a pretty bad program. I have a vegan girlfriend (which means about 80% of my diet is vegan), I have changed some of my eating habits since we started working out (less processed foods, less sodium, less glucose and fruit in the evening, more veg) but I've gone from about 222lbs to 210lb in 3 months or so (I'm 5,11 in height). Turn your attention to the way you feel.
I've gone from about 222lbs to 210lb in 3 months or so. Its natural when you first start regular exercise to expect results straight away. Chances are that once it has, youll start seeing progress on a weekly, if not daily basis. 
A friend and I have been hitting the gym 3 times a week since November. Your positive mental attitude and the improvement in your physical fitness. Lifting weights while eating at a deficit is brutal though, so expect it. To learn more, or to change your settings, visit the Freeletics cookie and privacy policy. In some cases this is due to their genes. For weight loss you need to eat at a deficit. You need to give your body the time and rest it requires to build new muscle after each training session. Strictly. Cool! They do not have the muscular conditioning or capacity for volume that advanced bodybuilders and weightlifters have. These help us improve our offers, and display tailored content and ads here and on our partner websites.
If you quit it definitely wont. That is until the weight starts piling on haha. Like spending hours at the gym, letting your biceps recover just so you can go knock out another 50 curl reps.
so you've lost 12 pounds in 3 months - that's 4 pounds a month or about 1 pound a week. Press question mark to learn the rest of the keyboard shortcuts. With a few ab/core exercises on each of the days). Damn it. It has only been 3 months. 40 minutes of cardio before strength training will hinder progress.
Check the wiki for something suitable for you. It may not be happening as fast as you like, but it is happening. Some cookies are required. When it comes to gender, men build muscle and lose weight faster than women due to higher testosterone levels, more muscle mass and a higher metabolic rate in most cases. With your consent, we also use cookies or tracking pixels for marketing purposes. Was there a specific food or food group you avoided which you can credit with your best results? You need to eat at a deficit, but still follow a good program and sleep well. You are making progress. Not really if you commute. If you're only stressing your muscles to a level at which they can recover in a few days, you need to reactivate them every few days. Any baked goods and nuts. 
We use cookies on our websites for a number of purposes, including analytics and performance, functionality and advertising. Period. So how far into your training can you realistically expect to see results? We have a 3 day program (Day 1 Shoulders and Back, Day 2 Legs, Day 3 Arms. For those on this sub who shed significant weight were the vast vast majority of it due to major permanent changes to your diet or nutrition or was it more 50/50 with exercise? You are doing it right. This is gonna change my way of life. In terms of intensity its simple: the harder you work, the more you progress. With your consent, we also use cookies or tracking pixels for marketing purposes. These help us improve our offers, and display tailored content and ads here and on our partner websites. You lost 12lbs in 12 weeks, which is good progress. Or will I have to up our program to 4-5 days a week and shave off another 500cal/day to see more results. If you have a routine that you enjoy, and fits into your schedule, and gives you results DON'T CHANGE ANYTHING! Or will I have to up our program to 4-5 days a week and shave off another 500cal/day to see more results. If it doesnt happen straight away, be patient. Freeletics uses cookies to make the website functional and optimize your experience. Someone can correct me if I'm wrong, but if you're only going to the gym 3 times a week as a beginner, you might be better served doing a full body workout 3x a week vs splits. Your routine is bad(you don't need a seperate day for arms when youre lifting 3x a week), choose a better one. That's a good, sustainable rate. Your body requires time to come to terms with the change. Exercise can help, but eating less makes a much larger difference. We have a 3 day program (Day 1 Shoulders and Back, Day 2 Legs and calves, Day 3 biceps, triceps, chest. Freeletics uses cookies to make the website functional and optimize your experience. Please see [the r/Fitness Wiki and FAQ](https://thefitness.wiki) for help with common questions. Its important that you do not focus solely on your reflection in the mirror. Any muscle gains you've made will become increasingly visible as the fat melts off. If you base your perception of success on this alone, chances are you will be disheartened and disappointed at some point. Therefore its important you maintain a healthy, balanced nutrition to support your training and help you reach your goals faster and more effectively. Definitely. Do cardio after lifting, so you're not gassed out. Was there a specific food or food group you avoided which you can credit with your best results? I wouldn't be discouraged, you're making good progress. This is very helpful as a beginner, thanks for the tip man. Each day finishes with 10 minutes of rowing. If you're only hitting a muscle once every seven days, you better be destroying it. I am a year round cyclist so I clock about 50 minutes a day biking around about 5 days a week irrespective of time in the gym. Also, don't expect massive results in 3 months, especially if you aren't counting calories and eating at a deficit. Although womens bodies respond just as quickly to exercise and training, they dont do so at the same intensity as males. Weight isn't the whole story. A place for the pursuit of physical fitness goals. OP listen to Up-The-Butt-Jesus. I was told eating nuts was good because it's protein rich. This is totally normal and should never be a reason to quit. This is my first real committed attempt at regular exercise in a gym and I'm happy I've stuck to it this far and we have a good time working out but should I be surprised at how small the gains have been? Recovery is a vital factor when it comes to seeing results. Just beware: although its nice to see this number drop, its important to keep it at a steady and healthy rate that can be kept up in the long run. Your diet is likely to be the most important factor to your success. The more consistent your training plan, the faster and more likely you will see visible results. However, this isnt always the case and many end up becoming frustrated, demotivated and in the worst case scenario, giving up. We do cardio 40 mins to start (treadmill for me, elliptical for him) then the next 90 mins or so is all weight training, resistance machines, squats (on squat rack). Every individuals body is different and results differ depending on the goal. I didn't lose incredible amounts of weight, but what you want to reduce any food that is caloric dense. Training alone is not enough. Just adjust on the go. I can post the program we do if anyone is curious or can advise how we might change it. But when do you want to start splitting and why?
My long term goal is 180lbs. Some cookies are required. I am a year round cyclist so I clock about 50 minutes a day biking around about 5 days a week irrespective of time in the gym. BTW, have you heard about r/veganfitness? It's only normal. Also, do weights before cardio. There are a few things that are important for you to make progress, but it all depends on your goals. Gaining muscle on the other hand takes a little longer, and the first visible changes are likely to only show after the first month. Consistency is key to long term weight loss. Do not give up.
I am a noob, but still feel there is something about your diet that is stopping you from getting the gainz. Its not uncommon for some to notice a difference on the scales even in the first week. If you are trying to get stronger and/or bigger, then you need to lift weights following a program, eat right, and sleep right. You can choose whether or not to accept these non-required cookies. Weight loss can happen pretty quickly. I do notice muscle definition on my shoulders, neck, calfs, and upper chest getting a bit better but it's small gains. As we said before, some dont see changes for up to 3 months. Your success is 70% nutrition and 30% exercise. We don't have much calisthenics in our program or stretching routines. Nobody told me this before! First post in this sub and forgive me if these kinds of posts have been done to death. Ever wondered why some people do little-to-no exercise and somehow still manage to stay slim or maintain a muscular physique? Also, if you're trying to lose weight, spending 48 hours recovering from a full body workout increases your TDEE multiple times more than spending those 48 hours recovering just your arms/legs/chest individually. 4lbs per month. If you continue to work hard one things for sure: it will happen. The thing that will make or break you is diet/nutrition so get that sorted if weight loss is the primary goal. Here's a brief overview of some main factors affecting weight loss, and ways to stay progressing and on track if you do start to feel demotivated. Discover more about weight loss and the importance of energy balance. Whereas if you did a full body 3x a week, you'd get 36 workouts for each and probably see more results. Did you measure body fat before and now? Thanks. Unfortunately, there is nothing that can be done to influence this, therefore its important you dont base your success on someone elses results. Some see changes after a week, others after a month, and in many cases it could even take three to four months before there is visible progress. You've only worked out your shoulders/back 12 times, your legs 12 times, and your arms 12 times. Beginners need frequency. Let's say you've worked out 3 times a week for exactly 3 months. I've been eating a lot of them. Ignore this paragraph if you aren't fussed about gaining strength. Any advice or tips are recommended. To learn more, or to change your settings, visit the. While both him and I are clinically overweight the whole motivation for excercise wasn't solely on losing weight at all and we realize a huge huge percentage of any results/gains we will see is based on diet and 7-8 hours a week in the gym isn't going to do much all on the scale if we still each shit. It's like walking, but may take even less energy depending on the route. And this is the case for beginners. If OP would do 50 minutes of competetive cycling every day he wouldn't be overweight. When it comes to building muscle, men on average can gain 1.5 2.5 pounds of muscle every month, whereas with women its more likely to be around 1 pound every month. If strength is your primary goal, focus on compounds if you aren't already and program in some linear progression. Press J to jump to the feed. Unfortunately its not that straightforward and there is no one answer to this question. However, what we will do in this article is explain the different factors affecting weight loss, a rough estimate based on previous research and ways to stay on track if you do start to feel demotivated. If you are a novice at lifting you can skip most of that and you'll still gain strength and muscle (as long as you actually lift weights), but you won't be a novice forever and you'll plateau if you don't do all three of those things. Its not a quick fix. You can lift weights and cut weight, but it is tough. As a result, they end up burning more calories than someone lighter doing the same workout. You're on the right track. Yeah,I found the 5x5 plan recently and I've been enjoying it so far. 1-2lb per week weight loss is a good number to shoot for. This is usually due to the body shedding extra water retention. I do yoga about twice a month otherwise. This means sufficient sleep, rest days, stretching and lowering stress levels between training days. Heres what it comes down to: Someone who is overweight and not used to regular exercise is likely to notice a change more quickly compared to someone who is lighter and at a more advanced stage. should I be surprised at how small the gains have been? Edit : are you getting enough protein in your diet? ..
