May 31 2007

How Long Do I Have to Exercise Before I See Changes?

By Mark Sisson
151 Comments

Short answer: probably a lot longer than you want.

Long answer: I tend to cover a lot of nutrition, food marketing and diet issues, but fitness is also a crucial factor in overall health, so I’m eager to discuss exercise issues in greater detail. Truth is I spend a fair amount of time coaching, speaking and writing in the fitness world, particularly triathlon but weight loss to some extent.

Exercise is a vital component of not just weight loss and weight management, but stress relief, energy, sleep, aging, disease prevention, bone health, and on and on it goes…but it’s easy (and maybe more fun) to exclusively focus on the nutrition and diet issues and forget that we have to move our lazy buns once in a while. Leaving exercise out of the wellness equation is far more destructive to your health than any number of diet “sins” you might commit. Notwithstanding the fact that I believe our standard American diet is largely responsible for most of our health problems and most common causes of death, the importance of exercise cannot be overstated.

We don’t exercise for many reasons.

Eating is not a habit, but a necessity. After all, no one really forgets to eat for very long. And it’s usually rather enjoyable to change food selections and to modify our diets for the better, for we get immediate psychological rewards: control, accomplishment, tangibility. Exercise is also a necessity, but as it’s no longer integral to our daily lives – few people plow an acre of sod nowadays – it feels like a chore. No one likes a chore, and establishing a chore as an ingrained habit is tough. Life’s rewards require elbow grease, and that will never change. If exercise were easy or yielded quick results, I suppose everyone would be doing it. Exercise is certainly worth the effort, and not in spite of the challenge, but because it is a challenge. The long-term health rewards of exercise – outside of the brief blast of endorphins following your workout – are not always initially apparent and certainly not immediate.

If we don’t view exercise as an unpleasant chore, we view it as a means to an end: getting a leaner or sexier body. Those fitness infomercials feature guys with six-packs and Christie Brinkley for a reason – we all want to look like that. But the reality is that even the fittest folks are not necessarily going to end up looking “like that”. You can only maximize what you’ve got. I believe that we have to stop thinking of exercise as a vanity tool and remember that it’s simply a basic necessity of life. This doesn’t mean you shouldn’t be excited about using exercise to lose weight if you hope to shed some extra pounds. But we fall off the proverbial treadmill over and over again because we’re getting on it for the wrong reasons in the first place – exercise is about far more than weight loss.

So, how long before you see results?

You really can’t fight your genes. I witnessed one young woman I coach become sleek and toned after seemingly two sessions with weights and a few rounds of yoga – it’s easier when you’re young, of course. Another guy I work with exercises day in, day out, and has for two years now; although he’s fit and lean, he will never look like Bruce Lee no matter how hard he tries. (It’s worth noting that if you start your children on exercise – such as a sport – from an early age, they’ll develop muscles that will stay with them for a lifetime, even if they gain a little weight down the road as we all tend to do.)

There is some justice: the longer you exercise, the easier it will be to make changes to your shape. That said, results are different for everyone. It’s a complex equation of existing muscles, your natural build, metabolism, fat distribution and many other factors. You actually do get an immediate health boost from exercise, but let’s be honest: how many are really after that? Most of us give up on exercise after a few weeks or even a few days because we don’t see the desired physical results. People like the aforementioned young lady are rare; most of us have to put in months before seeing any real improvement.

The point is, if you’re asking that question – how long before I see results – the answer is almost always: much longer than you want. Hang in there; change will happen. We all want to look good, and many of us want or need to lose weight. Those are healthy and admirable goals. But while exercise can and does help with these goals, at the end of the day, we’ve got to realign our thinking and remember that exercise, more than anything, is just a necessity for health, and despite what the marketers would have us feel, that is reason enough.

Please share your thoughts on exercise, your challenges, and your successes, with me in the forum. I’d love to hear your perspective.

[tags] motivation, reasons to exercise, health benefits of exercise [/tags]

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151 thoughts on “How Long Do I Have to Exercise Before I See Changes?”

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  1. Hello.. It feels wonderful after reading your post. Honestly, I am extremely depressed about my weight gain right after my wedding. I don’t know why I gained so much within a few months. My brother keeps making fun of me and I am extremely depressed about it. My husband keeps touching my fats and told me to lose it for the sake of my health.

    So, I was determined to lose them. However, i still hear negative comments from people and it hurts.

    I am currently participating in some aerobics class. I am telling myself to do it at least twice a week. Also, I am doing yoga.

    Do you think this is enough to lose weight efficiently? I am eating but i reduce the amount that i take in.

    Do you think this will help?

    1. Twice a week is a great start! Try to go with a friend or someone that will make it fun! Don’t think of it as a chore, think of it as a game. And if aerobics doesn’t do it for you, find something else — but keep moving! Twice a week is a great start.

      My girlfriend and I started exercising recently too. We started by walking 2 miles a day, 3 days a week. But it turned out that we were having so much fun with it, that we upped it to 4 days a week and are now contemplating adding weekends too! We’re just using the treadmills at our local fitness center, but the point is, find something you enjoy and it won’t seem like such a chore.

      Stick with it. You’ll start feeling better before you start looking better, but you’re on the right path.

      1. 1.
        At the gym on the cardio machines select interval traning, it burns more body fat because it works you harder. Stay on each machine for 10-20minutes. Sweat means its working. Do cardio for at least half an hour
        2.
        If you want to tone up do lots of repititions on light weights. Sets of 10-20
        If you want to bulk up an area of your body to balance it out do less repititions on a heavier weight. sets of 5-10
        3.
        Replace;
        Crisps with melba toast or pretzels
        Sweets with fruit
        4.
        Drink at least 2 litres of water a day
        5.
        Eat between 1200-1600 cals a day depending on your bmr and bmi.
        6.
        Say bye bye to pasta,saturated fats, crisps,red meat, sugary snack and only have them once or twice a week as a treat

        I know its really tough but its working for me. You just gotta have the will power. Good luck, i hope this helps you

        1. Have you even read The Primal Blueprint?

          Say bye bye to red meat?!?! I live off steak!

          And light weights with high repetitions? Other way round heavy weights, low reps ๐Ÿ™‚

          Peace

      2. I got a fitbit and it is very encouraging I recommend it to anyone, I have it set up to remind me to take more steps an hr and during exercise, if I look down and my heart rate is going down, it motivates me to work harder… I wish you luck. I went from a very very unhealthy lifestyle to now going on my fourth week of weight and cardio an hr a day 5 days a week and although I havenโ€™t seen results, I definitely feel so much better!

    2. listen folks, you have to keep exercising and watching what you eat in order to lose weight. it will not happen overnight. you may start to see body changes in 3 months on the average. however you may not be where you really want to be in up to 6 months. (and that’s really sticking to your exercising and food intake). you have to be patient. then when you do see the results you will be glad you stuck it out. believe me….i did!!!! either way, while you are exercising along, you will feel better about yourself, i promise. remember, and i know you’ve heard this before. all of our bodies are different.

      1. hi, i am so glad to see you post…i have been working out at the gym for almost two yrs now …i do spin classes and elliptical and now i try and do machine weights for my arm..but ive notice that in the past three months i try and do 5 days instead of 3 days at gym and 2 hrs instead on one hour. i have not notice any change. instead i feel like if i have gained weight. it makes me depressed and i want to give up but tell my self to keep going. i sometimes cheat in my eating but once in a while not always..what can i be doing wrong.

        1. Man Raquel, Its soo good to see someone else post something similar to what I’ve been experiencing lately.
          I’ll be 27 this year (but I age relitivaly slow so I look 21 at most) starting last year I began to notice the more I exercise the more weight my body puts on. Say I get around to losing 3-6 lbs and because of life just being busy I take a break from my dieting and exercising. I double the weight I’ll taken off and gain around 10-12lbs back. ๐Ÿ™ I’m starting to wonder. Just 6 weeks ago I starting working out yet again and lost 3 lbs. I got sick and wasn’t able to work out for about 2 1/2 weeks I’ve already put almost 6 lbs on as a result. I just feel you on this one! Depressing! If anyone out there can help with this one I’m more than glad for it!

    3. Do exercises that you enjoy and gradually the weight will come off revealing a slimmer more toned you! Seriously you have to encorporate the whole thing- diet and exercise into your life, it will happen but not over night. To lose weight you should be aiming to do about 20 minutes of cardio at least 3 times a week, do some weights to tone up (muscles burn calories even at rest) and eat protein (chicken, fish) with lots of veg,snack on friut and nuts, avoid evening meal carbs. Persevere and you’ll get there.

    4. Many of these people are saying to focus on exercises that will build muscle and get you active, which are good things. But for fat loss specifically, you’ll need to do HIIT http://www.askmen.com/sports/bodybuilding_100/135_fitness_tip.html slow cardio such as walking or even long distance running will work out your leg muscles more than they will your heart, which is helpful, but not nearly as effective in burning fat. This exercise is nice because you only have to do it one or two times a week since your body will need that much for recovery time. Even after a short 15-30 minute workout, you’ll be burning fat continuously for the next couple of days. It is intense, but if you truly want to see big changes as fast as possible, stick with it.

      1. Michael, I read your comment and wonder if it might work for me! I have always been thin (thank you genetics!) and tone until about 6 months ago, even being in my late 30’s and after having 4 children! Not sure if the change is due to age or stress but I need (want) to lose about 15-20 lbs. My height is 5’7″ and my weight has always been around 120-125 lbs. I want to get back to that! I’m currently at 140 lbs! Ugh! All the fat I’m carring is around my thighs, butt, and hips.

        Three days ago, I started getting on the treadmill twice a day. I am doing “aerobic walking.” I spend 2 minutes warming up at 2.0mph at 3.5 incline. Then 20 minutes at 3.0mph at 3.5 incline, followed by a 1 minute cooldown at 1.5mph at 3.5 incline. After the treadmill, I do situps, pushups, pullups, and stretches. I try to space my workouts approximately every 12 hours to keep them consistent. I’ve also cut my calories down to about 1500/day and am voraciously watching fat intake, carbs, and sugars.

        I know it is not realistic to expect to see any changes (or weight loss?) after 3 days, but I am wondering how long it will take before I even lose 5 lbs????? I’ve always been one to lose weight very very easily. Its frustrating that now when I WANT to lose it, it isn’t happening fast enough!

    5. Hello,

      I am not an expert in weight loss, but 2 times a week is not enough if you want to lose fats and be toned. I believe it depends on your body types. You should do cardio at least 3 times a week such as jogging, powerwalk,dancing and resistance training. Resistance pilates will help shaping your body and makes your body stronger. I use the wedding workout and brazil butt lift and I am seeing different in my body after only 1 week. I work out 5 times a week and walk from my work 5-6 times a week. all together about 45-60 mins of work out 5 times a week should suffice. Also try to refrain from eating sugar add lots of fruits and vegs in your diet, put fresh lemon in your water and drink all day and start your day with warm water and lemon. I trust that you will not only lose weight but you will be so tone and full of energy.

      Taryn

      1. I would like to add this point. Lots of fruits can slow down your progress towards weight loss. If its more veggies and less of fruits that would be better. Because fruits also do contain natural sugars.

    6. I am with you! I went from a size 4 to a size ten in the first two years of marriage — we eat more when we’re with someone we like, not trying as hard to impress, feeling really comfy and secure in our relationship — and I was baking a lot and cooking lots of “man foods,” not to mention easy fast food lunches we’d grab together throughout the week. But, my husband signed us up for the gym last month, and we’ve been going together five mornings a week. Right away, I loved the feeling of having a sweat session!!! I also noticed this week, cardio is getting a lot easier, and I definitely recommend the interval training for cardio. It becomes a breeze. We also got a bunch of frozen chicken to make grilled chicken dinners — and basically cut out the fast food and sugary drinks and sodas. I am starting to see a slight result, AND I have an app on my phone that is an exercise log, so I get to see all my workouts I’ve accomplished!

    7. Keep up the good work! When I see someone working out, no matter what their size, I am proud of them for getting out and doing something about it.

      You husband married you for who you are not how you look. He is compounding a problem that you already feel stressed about. The more you do the more result you will see. This is coming from a lazy bones who has taken on a full on exercise regime and I am still not seeing results on the scale (apparently, muscle is heavier than fat). What I do feel is sore muscles, I feel a bit toned, and I feel like I am getting more oxygen. It is good for you. What I like to do is ride my bike instead of take the car. I also have been doing the Couch to 5K program, and varying up my exercise.

      Also find something you can do together (running, walking, dancing (yes, real guys do dance) or even if it’s just going to the park to kick around a ball or throw a frisby)

      If you find exercise you love, that doesn’t even feel like exercise, you’ll do it willingly, have fun and loss those extra areas.

    8. I feel your pain. All my life I’ve been told I was fat and ugly, and that would make me feel depress and hurt and that would make me hate myself because I was fat!. I started working out everyday for about 35 to and hour became a vegan ( not just for myself, but for the animals) and in the first two weeks I lost 15lbs. See I thought of this as a game. And also I wanted to show off people that, if I can lose weight,than anyone can. all it takes is some motivation and perseverance.

    9. Losing weight is a simple formula – burn more calories than you take in a day. You can do guesswork about what you take in, but you have a higher chance of being successful if you use a food diary like myfitnesspal.com or weight watchers. It is tough, but cutting out eating out to once a week, cutting out all dairy, gluten (wheat) and lightening up your intake of meats and eating more beans, nuts and tofu in place for protein and lots more greens and fruits (lots of fiber) will help you naturally meet your food goals. As for working out, taking a class at the gym is a fun way to burn a lot of calories and tone up. You can do a diary for working out at well, which helps!

      Also, make sure to weight yourself once a week rather than everyday. You’ll find that you’ll feel more motivated when the scale moves down on your weekly weigh day. Good luck, you can do it!

    10. I have been eating healthily and exercising five days a week, for an hour. With about fifty minutes on cardio and ten on weights. I do about fifty sit ups every day as well. I have so far in 8 weeks lost 25.5lbs. Despite such weight loss, I haven’t seen such a huge change in my body but I still have a long way to go before I reach my goal weight. I have not eaten chocolate, cake or crisps. I have found cutting them out makes it less likely for me to turn back to them.

      The thing is its such a unique and personal thing to do, but it sometimes is just common sense, if you exercise it will help you and so wil eating less and eating more healthily. We just often try and kid ourselves that it’s not worth it or taking to long but that’s we’re the true dedication kicks in. We can all do it, just whether we are willing to ๐Ÿ™‚

    11. PRUDENT DIET AND EXERCISE. It really is that simple.

      There are 7 days in the week and you’re thinking 2 days is enough? What are you doing on the other 5 days? Are you eating the wrong foods? Sitting on the couch watching crap TV?

      You’ll get out of it what you put into it – whether that’s food into your body or effort into your exercise program.
      If you are really serious you need to commit to 5 days a week at least.

      What really helped me was to get a before and after photo success story of someone with a similar shape to how I would look if I wasn’t overweight. I Photoshopped my head on the before and after shots and then I could see where I was and where I wanted to be. Visualisation is a really powerful psychological aid to motivation. Picture yourself in skinny jeans with toned arms the envy of every woman you meet and you will get there.

      I’ve recently started back training after a long illness. I’m not naturally a morning person but I’m getting up at 5:30 am to be first in line at the gym. I’m only in week three but already I’m fitting into jeans I couldn’t close last time I tried them on and I feel FANTASTIC.
      Good luck!

    12. Forget what they say how dare them jerks….This is what you need to do if you can…I got on the Treadmill 5 days a week for one hour speed 3.0 incline 1.0 trust and believe you will loose weight and drink a lot of water…wonder what they will say when you drop all that weight and all the men are looking…eat what you want but remember 5 days a week for an hour…this has been my experience it works

  2. I’m wondering if you started any medication(i.e.the pill) before your wedding- could make you gain weight.

    1. Hey, i was wondering the same thing too, i started on the injection about 2.5yrs. ive gained so much weight its unbelieveable, ive become really depress, at first i didnt realise it was the injection but i couldnt undertsand why i was gaining so much weight and im not eaing any different from i use to when i use to weight less. i started realising i wasnt fitting my usual size when i went shopping, i cant fit some of my outfits i use to wear. when i realise whats hapning to me i came off the injection immediately and now im walking 5days a week for 1yr. im so eager to see results but i know i have to be patient becuase it wont happen over night, it takes a lot of effort and edeication(there are times when i feel like i wont be able to keep it up) when i look at how much i NEED to lose this weight and how unhappy it makes me feel and unattractive it keeps me motivated. ps. I WENT ON THE INJECTION ALIL B4 I GOT MARRIED. I am encouraging everyone to keep going and be strong about it, it makes u feel so good, its healthy and its also a way to show u how much u can be control of ur own goals. thanks alot.

  3. I’ve been walking for 2 months now and i have only lost 2 pounds.I walk 3 miles every morning and 2 miles every evening I have also cut back on my eating I walk every day of the week please tell me what I’m doing wrong in the weight loss dept.

    1. I feel your pain.. Or not pain, but frustration! I had been running, jogging, skipping for months with no results. I know everyone is different but I can say that I have gotten amazing results with just 15-30 minutes of jumping rope and weight training combined. I do this all in my living room while my youngest takes a nap. Jumping rope is shown to burn as much calories in 10 minutes as you do jogging for 20. Amazing!! And it makes you feel like a kid again ๐Ÿ˜‰ I also bought hand weights and a stability ball (exercise ball) exercise all my muscles groups Monday, Wednesday and Friday, cardio jump roping 4-5 days a week. Do so e research! I feel incredible. Just remember a balanced diet nd a balanced routine makes a difference. You replace fat with lean muscle.. Oh man so much to say about this topic! Good luck and remember building a strong body will build a strong mind. Running and cardio alone wont build a lean physique, lifting weights can!! And hey, don’t let people poking you get to you.. I have had it happen to me. Use it as motivation to get moving. Do this for you and you will reach your goal! Congratulations on getting married, by the way.(in response to another post)

    2. hello,
      see if your walking to try and loose weight you have to be like a mall walker >.< walk at a fast pace (but not running) for at least 30 minutes a day…

    3. Hello again,

      Don’t focus on the problem. You already know the problem, Now focus on result.

      Positive attitude positive result ๐Ÿ™‚

    4. Google interval training, and get a stop watch. Increasing and decreasing your intensity forces your body into fat burning mode!

  4. I see women walking miles and miles and not losing anything. They’re also not putting much effort into their exercise routine… In order to lose weight and see results, you need to push yourself. You need to sweat. You can’t just stroll around for a few hours. It’s just not effective. Maybe you should add some ankle weights and carry small weights when you are walking- really add something that makes working out slightly uncomfortable and you will see much faster results.

  5. I have been hitting the gym 5-6 days a week in the mornings doing 30-45 minutes of cardio and also some weight lifting as well. I am well into my 4th week and have only lost 3 pounds. I am really trying to focus on the fact that this is for health reasons and not just for seeing results, but I did think I would see more results in doing as much as I am. I am sweating too; high intensity, plus doing a spin class in the mix which is really fun. I am cutting back on sweets and eating snacks. Is there some kind of diet/energy pill that will help speed up results or is there anything else I should be making sure I’m doing. My side/back fat is really what I want to get rid of as well as upper thigh fat! Thanks.

    1. Oh Natalie,
      As I read your post, it was word for word of what I would have written even to the time frame. I am doing between 1 and 3 hours of exercise (high intensive cardio, circuits, running, sometimes a mix of all and soccer) 6 days a week. So far I have lost about 1.5kg, but I feel much stronger. I was hoping to have lost more weight by now, but no.
      I know how you feel, but don’t give up. Do it for your health, not the scales.

    2. You say your doing some weight lifting and muscle weighs more than fat, so were you may not be losing pounds number wise your body may be looking slimmer or more trim so you should always keep that in mind.

    3. Avoid diet pills they may work in the short term but the weight will only come back on when you come off them and you’ll be compromising your health which defeats the whole object of exercising. The only thing you’re not doing is being realistic the weight is not going to fly off, give yourself time.

    4. Hi

      How is this working out for you now? I have been exercising for 7 weeks now (minimum of twice) sometimes 3 times. At first I started with 10 mins cardio to warm up followed by power plate and reps of weights for toning 40 mins, I have now led up to 20 mins cardio and was doing toning. I used to get up in the morning or go in the evening but cant really commit fully to either, so now I go on my 45 mins lunch break for a 20 min jog at the gym and try to get in 5 mins of the power plate in areas that I want to focus on, one of wich is back fat, have you any tips on how to tone that up? I have been told to do seated rows on a gym ball and use the straps on a power plate and pull with your elbows as high as they will go and as close to your side, but not really seeing massive effects. I am doing my upmost to eat 1200 cals a day, but my downfall is eating take outs on the weekends, sometimes I will have one Fri, Sat and Sun other times just once, but I always eat well through the week… any tips much appreciated! (p.s I am burning 190cals in my 20 mins sesh)

  6. hi natalie.when you go to the gym,your fat turns to muscle which is heavier than fat.you may not lose alot of weight for a start but your shape will be changing

    1. Holy necro posting!

      First, fat does not really turn into muscle. Also, a pound of fat weighs as much as a pound of muscle haha, but I know what you mean, I’m just playing.

      What you said is true perhaps Natalie has lost 5 pounds of fat and gained 2 pounds of muscle. Besides, if you lose 3 pounds every 4 weeks where will you be in 6 months… 20 pounds!

      Second, if you are exercising to loose weight you are wasting your effort.

      The amount of calories you burn while exercising is very small compared to what you can control with your diet.

      Use what you eat to control calories and loose weight(fat).

      Use exercise to promote physical conditioning and support your weight loss goals.

  7. I have been exercising 5x week for 4 weeks, without changing my diet. I eat healthily, but think my portions could be smaller as I’m not seeing any changes yet. I’m doing a kickboxing class on mondays, body pump Tues & Thurs, Wed- 30 minutes on elliptical, and Fridays kickboxing with a punching bag…these are all 60 minute classes with the exception of my “free cardio” day of 30 minutes on the elliptical. I take weekends off…I figure 5x per week is enough. Is this a good workout plan?? I want to make sure I’m covering my bases! Am I doing enough????

    Thanks for your advice…

  8. I dont understand it when people say that exercise does not help you lose weight. Having said that, I am having a hard time losing weight after pregnancy. I count calories and I work up a sweat walking for an hour. I weigh myself everyday (sometimes twice a day). Progress is VERY SLOW. What can I do to get a big drop in weight?

    1. Stop counting the calories, 50 years of low fat everything has turned us into the fattest nation on the planet! Reintroduce fats in your diet, GOOD fats, you know… raw grass fed butter, grass fed lamb and beef, pastured eggs, raw milk, the way mother nature intended us to eat. Coconut oil too. Lots of vegetables, raw, cooked and lacto fermented. The only thing that you should count is the carbs, there is a book that explains how we all eventually become insulin resistant and the way to reverse that is to reduce the carb intake slightly under our need for a period of time while doing strength training. The book is called “The Schwarzbein principle”, there’s a website too. People think that they can still eat all the pasta in the world and lose weight because they do a good workout every day. You don’t restore your metabolism, there will be no weight loss or a very slow one. Good luck!

  9. Hello,
    I was just reading all the postings and I am going through the same issue. For me itโ€™s even worse, I had been walking in 2009 for 6 months daily for 5 miles together in the morning & evening to work at 3.5 miles/ hr and the roads use to be hilly and flat and ate healthy but all I lost was 5 lbs. I was so frustrated and went by some advices as change the pattern by challenging my body with different activities. So this year 2010, I am into my 4th week of my daily gym workouts (using all equipments in the gym) for 45 minutes and lost about 5 lbs so far and now I am nervous to the core what if the same thing will happen to me like 2009 by not losing any further. Ohh the other thing that is bothering me more is if at all I relax a bit for a week or more w/o workouts although eating healthy I gain double than I was before. Wondering if something is seriously wrong in what I am doing or something in my body is not functioning well. The reason I think like this is because for the amount of work I did in 2009 was super efficient enough for someone to lose more than 20lbs or at least stay the same but in my case I totally lost only 5 lbs but gained double than staying the same.

    Having said this, I was talking to my swim coach and she was too kind of shocked to hear this and said it might be a good idea to get the T4/T3 tests (hypothyroidism) done. I am going to do that this week.

    Any suggestions?

    1. yes i know what you mean i have been doing the same working out almost every day and sweating and everything but instead i gained 2 pounds last year i was 9 pounds less than now and i would eat out all the time and im watching what i eat like crazy but …to make things worse i have thyroids so i know that when you do have thyroids its soooo hard to loose weight…im getting that checked out now im working on that hoepfully i wont have to gain more weight but one thing about this is that i feel more tone… hope this helps

      1. ooh i forgot to say i am 20 and i have been working out for about 3 or 4 months no results maybe if you havent lost any weight you might want to get checked out cause thats what i did and found out i had thyroids

    2. Any word on the results – i’m afraid I’m in the same boat – when I don’t exercise for a little I gain double what I lost. This is frustrating :(.

  10. I have had the same issues it seems as all of you. I was so frustrated by the end of last year that I am now with a personal trainer (who is a friend) and a good trainer. In 4 weeks, I haven’t seen the scale move much BUT my clothes are already fittng better AND I feel SO good! If you can swing it use a personal trainer. OR add strength training to your regiment. As we get older (I’m pushing 40) our bodies change so much that we have to be more diligent and yes work harder.
    I would like and need to lose 40-45 lbs. If I don’t weigh myself I do better, as I would really rather lose sizes of clothing.
    Hope this helps!

  11. The doctors think I’m a liar…

    I have happened along this site whilst trying not to just give up. I take 150 mgs of eltroxin a day (like synthroid). My ‘numbers’ are supposedly fine and I feel fine. However, I cannot lose weight?

    I exercise at least 1 hour a day 5 times a week (20 mins of HIIT, plus weight lifting (to where I’m breathing hard), plus some stretching (yoga, pilates, etc). I sometimes space this out over the day so I don’t do it all at once.

    I eat VLC and do IF 2 or 3 times a week (from dinner one night to dinner the next). I weigh and measure all my food and eat approximately 1200 calories a day (average). While eating VLC I cannot manage to eat more – it makes me gag. If I eat junk foods I can easily eat more. No dairy (Except butter), no nuts, no alcohol, no caffeine, lots of good fats plus some supplements.

    If you do the equation (Weight loss = Calories in minus calories out) then I should be super thin. Instead I am over 40 kgs overweight (90 pounds). I notice with higher periods of exercise that I can get thinner by tape measure but the scale only moves up and down around the same number (95 kgs).

    People look at me like “Why is the fat woman eating steak with butter?” or better “She always turns down food – she must be sneaking it in somewhere” – “Who is she kidding”.

    Even the doctors say – “Oh you must be measuring your food wrong” or “You must not be counting everything” etc.

    This is so sad :-(. I can see others are experiencing something similar so maybe there is hope???

    1. maybe you were meant to be fat? i highly doubt that you eat 1200 calories, because first off its not healthy. if youre big and want to lose weight follow this:
      1. dont weight yourself every day, do it once a week
      2. doesnt matter how much you walk, if its light then theres no gain whatsoever. intensity is what youre aiming for. get your heartrate up by sprinting. you need high intensity cardio.
      3. do some weight lifting, not alot just some to tone those flabby arms.
      4. eat right. dont eat late. its okay to eat junk food from time to time. 1200 calories is not enough. eat 1500 calories or even 2000 among 3-6 meals because you probably eat 4000 calories a day to be 90 lbs overweight.
      5. REST! sleep atleast 7 hours a day. take a day off in the week from working out and do something you like, not eating though.
      6. dont diet out things you need in your body like : water, milk, meat, whole grains, veggies, and fruits.
      follow my advice and you’ll lose weight, but remember you wont lose all the weight over night or even within a month. itll take at least a year to drop serious weight and tone your body. remember its a lifestyle choice. youll have to follow doing exercise for the rest of your life.

      1. Well, I used to be like her. The only good advice you gave was that she eat more. She has hypothyroidism, and hypo bodies do NOT work the same as other bodies. Believe mean when I say I did EVERYTHING you are suggesting for years, and the ONLY thing that worked was the PB.

        If I hear/read one more person blab on about calories in/calories out, and advice for someone with hypothyroidism to eat grains I think my head might explode. The majority of hypos have some type of gluten intolerance at a minimum.

        1. What I wrote applies to regular conditions. and yes i know what hypothyroidism is. if you suspect that you have it then you should see your physician about it. regardless you should see your physician since youre on a weight loss plan/ workout routine. I went to my physician to consult him because im 17, weighed 215 and am 6″1′. I talked to him about taking some tests to know my bmi, avg bpm, overall fitness. and because im taking whey proteins and a multivitamin for men. After the first month of intense cardio and weight traning I put off 10 lbs of fat and put on 5 lbs of muscle. after 4 months i weigh 195. and have a fat percentage of 11%. Now i can worry less about my physical apperance but still have to workout to keep it that way.

  12. I just try to keep in mind that no matter what I do, it will take time to lose weight. I try to see the improvements in my mood, overall level of energy, etc. The extra weight I’m trying to lose was gained over many years, so I have to be patient that it will take some time to get rid of it. In the words of Douglas Adams..”Don’t Panic..”
    ๐Ÿ™‚

  13. I’m one of those lazy guys in doing exercises. But now I’d like to try Mr.B’s 7 minute weight loss’s method. It doesn’t seem to be a long, tiring exercise to do. Anyway, I agree with you that still doing exercise is a long-term activity. I’ll tell myself not to quite doing exercises. Moreover, it only takes 7 minutes a day…

  14. So… after a couple of months gaining m freshman 15 I decided two weeks ago that enough was ebough and I should get back in the gym. Right now I’m working out 5 times a week. 35 mins on ollipitical, 30 on treadmil (incline) or 30 on bike, numberous crunches of different types, I’ve been using a lot of leg and thigh machines also. I average about 1 1/2 to 2 hours in the gym a day. I make sure I go with friends so it’s fun and it helps out a lot cause were constantly pushing one another. I was just wondering if this is a good amount to be exercising? I was very athletic as a kid (soccer, dance, basketball, swimming, etc.) so I’m hoping I can at least get some of my muscle back and loose some weight in the meantime. I can’tsay that I’ve been feeling different, but I was really depressed/stressed/sad/angry and it seems like exercising is a great outlet for me. I prefer sitting on the couch and doing nothing but I like the feeling that I’m making a positive change in my life. Also, I was wondering out swimming, rock climbing or boxing, where would I see the biggest change from? Oh, andone last thing, what should I eat after working out/ before working out? i know protein and carbs for after, espicially if it has whey (theres a naked drink thats perfect btw) but I was wondering if theres anything else I should know about?

    Thanks!

  15. This article was okay, but also very discouraging in a way. Very negative toned. Yes, weight loss does take time, anyone with common sense knows that….but can vouch for the fact that a large group of people (I being one of them) will exercise for a month, and see way more weight loss than 1-3 pounds. I understand the need to keep a reality check (because some people are crazy enough to expect to see DRASTIC results within a few days/weeks) but again, I dont want someone else reading this to become discouraged, because like I said, A LOT of people DO see major positive changes, and it does not always have to take 6 months to a year, and I’m talking about ones who did it healthily. Not talking about crash dieting or these fad diets (which are murder on your metabolism).

  16. I have been overweight by about 50 pounds for the last 10 years (I’m 34) and I finally decided that enough was enough. I am successfully in my 8th week of exercising. The first week I saw a weight loss of 4 pounds and then a pound here and there (even gainded a pound here and there). So far the total weight loss is 14 pounds. I know it can be discouraging to not see results right away if you want to look good, but there are so many other positive factors that I have noticed, such as increased energy, better skin tone and being able to actually jog a mile and not stop. I am currently eating 1268 calories a day and that’s made up of a lot of vegetables, fruits, dairy, meats and starches. Yes I get to eat all that food. It helps to understand what food does for you so you feel good about eating healthy. I also attend a class twice a day, 45 mins each class, that combines step areobics, yoga, weights, crunches, running, hiking and even kickboxing. It’s so much fun! Everyone gets along and are very encouraging. I think you have to make it fun. Remember your mind is very powerful and if you get discouraged, you sometimes hinder your weight loss. Try to imagine your results and have a goal, but don’t give up. I took me 3 years to gain this weight and if it only takes 6 mos to a year to loose it, I’d say that’s pretty good timing!

  17. Hello,

    I am 5’7″ ..I was kind of perfect two years ago with my weight steady at 59 kg which then changed due to lack of exercise…so basically i wanted to lose around 10 kg ,i.e., 22pounds approx. I follow a healthy diet with no junk foods (i actually hate them).
    I have been working out for a month now with 30 mins treadmill (flat & inclined both), 20 mins elliptical or bike…and weight training which rounds up to about 1 1/2 to 2 hours, 5 times a week.I lost 3.5 kg this month….couldn’t believe it! I wasn’t expecting to lose so much…I am not starving myself and my exercise routine isn’t that tough also….so i’m confused because the scale shows a huge drop but there are NO changes in my shape…am I doing something wrong? Is it healthy? losing 3.5 kg in a month but not showing any result at all?I am in no hurry to go slim fast….I’ll be grateful for any help.

    Thanks.

  18. I’ve got a stumper for you all. I’m 19, 5’9, 180.
    Three weeks ago I went from free-for-all food to 1200 cal a day. (Occasionally spiking to 1800 every four days or so.) For the first two weeks I exercised using DDR, and then decided that wasn’t cutting it. Last week, I started going to the gym every day. I shift from ellipticals to treadmills to bikes to weights, always burning off at least 400 cal, while still only eating 1200.
    In these three weeks, I have GAINED 5 pounds. It’s not muscle, either. It’s fat. (I started when I noticed my favorite jeans getting a little snug. I could barely fit into them when I started. Now? No way.)
    I’m thinking now that I’m just gonna go back to my usual routine of tv and brownie batter. It did make me gain weight, but at least it was SLOW.

    1. Water weight. Your body holds onto water so that your muscles can recover if you exercise pass a certain level.

  19. Many of the above comments talk about the amount of cardio work they are doing. It does not sound like they have read or understand The Primal Blueprint. Mark does not recommend Chronic Cardio. The Primal Blueprint is long and slow exercise (walking, hikes), sprinting (actual sprints,on exercise bicycle, ultimate frisbee, etc) and Lifting hevy things. It is not going to the gym and spending an hour on the treadmill. And Mark says that 80% of our body composition is due to what we eat. Exercise alone is not going to be enough for weight loss. Read the articles posted on this wesite. There is a lot of good information here.

  20. OK HONESTLY THE BEST WAY TO LOSE WEIGHT IS TO CUT OUT CERTAIN FOODS LIKE SUGAR N FRIED FOODS. I CUT OUT BOTH OF THESE N I HAVE LOST N KEPT OFF BOUT 40 LBS…EXERCISE IS ALSO IMPORTANT MOSTLY CARDIO N WALKING DOESNT COUNT U HAVE TO RUN N GET UR HEART RATE GOIN…TONEIN IS ALSO GOOD CUZ THEN ALL THAT FLUBBER DISAPPEARS..BUT HONESTLY JUS WATCH WHAT YOU STICK TO FRESH FOODS LIKE FRUITS AND VEGETABLES STAY AWAY FROM FAST FOOD N JUNK FOOD N DRINKS THAT CONTAIN SUGAR

    1. HERE Is A Huge tip. Stay Away from large amounts of Sodium daily.. Only 1200-1800mg/DAY(easliy found in 1 Seasoned Hamburger) per day max(your muscles still need some some so dont go without having some sodium in your diet- Everyone only just talks about lower sugar intake but watching both SODIUM and SUGAR intake will increase your hard efforts at the meal table and the Gym. Read your labels and stick to portion Sizes. So cut back on canned foods loaded with salt. Cook Frozen Veggies instead. You can decided to salt your own food or eat it as it was intended. I found Once I started cutting the Sodium (esecially Microwave meals, canned soups Even Diet Sodas Drink Claiming Zero Calories Becareful massive sodium. Instead drink Water at every Meal including Snack times) Sodium retains your water weight. Once I did this, the weight Started to fly off sometimes 1/2lb a day. Sure you may hit the restroom at first but it was worth every extra bit of annoyance. SO EAT CLEAN and IT WILL HAPPEN!! My wife and I Lost 70 lbs in less than a YR.
      Eating and Exercising for Healthy life now!!

  21. I’m so happy, I’ve been excersising in a Spinning class for 5 hrs. a week and am so very happy…I haven’t seen results in weight loss, but I feel so good it’s elating, I sleep well, I’m happier, more strength, I want to do it all! I will never stop, hope I see phisical changes soon, because the emotional one is terrific!

  22. I have been working out since June of this year. I started out on the ellip. and leg press. only spending 1 hr at the gym. I just switched gyms and now going to a club house where everything is available. So what I do now is strength training, leg press, abs 20 min. ellip/20min.tread/10 min.bike. I feel pretty good, I have not lost mt much weight only about 5 lbs but I am loosing inches. So everything takes time..I am also 35 ..I just now started easting 5 small meals a day, go to the gym 5-6 day’s a week and I have a cheat day where I eat whatever I want. So again, be patient everything will fall off.

  23. I wanted to add one more thing…you have to get a good sweat going as well..do interval training…I suggest resistance of 8 for 3 min..then down to 1 for 2 min. and so forth…

  24. I finally decided to lose weight when my 29 birthday came around this year 7/22. Anyway I walk 3 miles in the morning (every morning Sunday-Saturday). In the evening I hit the Y and I do another 20-30 mins of cardio and 30-45 mins of weight training. I drink a gallon of water and I eat every modestly 4x a day. I also do not eat after 8pm. I have lost eleven pounds in two weeks. I keep a journal of every exercise, every calorie burned and everything I eat. I also put pictures of how I want my body to look and how my body looks currently. It give me the strength to stay focus

  25. I have a question:

    I have been working out since late May (almost every day for May and June, every day from late July until now). I started a diet plan using LoseIt on my iPhone in late June. It cuts me down to ~1500 calories a day to achieve 1.5 pounds of weight loss a week. I did weight lifting and aerobic exercise almost every day (weight lifting every other day) at a gym in May/June and now that my membership has expired I’m working out on an elliptical machine I have at home and I burn a ton of calories on it (40 calories every 5 mins., and I usually stay on it for an hour +). But the thing is I have gained a pound! My weight has been fluctuating back and forth: After the first week of diet and exercise I dropped 5 pounds, but I knew I’d probably gain them back, which I did. Then I lost 2 pounds and I thought my diet/exercise plan was working perfectly! But then my weight kept going up and down (only by a few pounds) until I went above my starting weight. Now I’m a pound above and feeling really discouraged. Six weeks of diet and exercise should work!

    So my question is: Is this normal?! Will I actually ever lose the weight? When I did nothing but sit around all day and eat whatever I wanted my weight acted the same way: going up and down a few pounds randomly. I’m not even expecting the 9 pounds I was supposed to have dropped by now using LoseIt, I just want at least ONE lost.

  26. i want to now if i have to stay few days between each time i go to gym or is it ok if iwent everyday

  27. i want to now if i have to stay few days between each and every time i go to the gym or it’s ok if iwent everyday

    1. i go 6 days a week but make sure to take atleast 1-2 days off in the week. and to not work out the same muscle group 2 days in a row

  28. There is no big secret regarding weight loss. Just eat less than what you burn, input vs output. I lost 8kgs in 2 months early this year just by cutting calories. I aimed for 600 calories per day, somedays I ate less and somedays more. No strenuous exercise needed.

    Everyone will say how unhealthy it is but I have never felt better. I have more energy and even work out more.

  29. Of the above comments, only a very small handful refer to anything that PB preaches!
    Please read the rest of the site before commenting.
    The majority of people on here are hitting the ‘Chronic Cardio’ self-destruct button.
    PB advocates two resistance sessions per week, one sprint session and 3-5 (minimum) hours of cardio at 55%-75% of maximum heartrate (i.e. low intensity).
    There are many posts on this site that will help the majority of people who have commented above.
    Please read them to discover where you may be going wrong
    Grok on!

  30. Im like 185lbs in im tryin to loose weight nd I just got a treadmill nd I want to knw how long it takes to loose 70lbs or 30lbs

  31. Do you have to have gym equipment to lose weight? Or can you just use your own bodyweight? also what is the best exercise to get rid of my love handles?

  32. i came across this after typing in “how long til i see results”….listen guys, im your jo blow kid who’d never been to a gym in her life. i got my membership 5weeks ago from today. i’ve lost 1kg. i got 3-5 days a week, 2 cardio days, 3 resistance. before i went to the gym i calorie counted and lost 13kg. im now at 70kg, although i only lost 1kg since gyming it my body looks 1000 times better. It works- trust me. remember 3500 calories is a pound of fat. u dont need to starve just work it out, if u only work off x amount of calories then take x amount out of your diet.

    simple.

  33. The best thing to do is to get a personal trainer. I’m 6’1 and 95Kgs.

    I started about 5 weeks ago, and told him that I wanted the ‘Beach Body’- Not HUGE like Arnie was. Just enough to look good on the beach.

    I don’t really care about my weight. It’s just the look I want. I’ve lost 2 Kgs so far, but I expect to eventually gain some weight as I build more muscle.

    It’s good to have someone tell you what to do once or twice a week. (I have him once a week). At the moment, I warm up with a 1km jog on the treadmill under 6 minutes. Then I do a 3 or 4 sets of exercises on the machines and free weights. All this gets rid of your carbs. Then, you get back on the treadmill, and do a 3Km jog, which has started to burn fat.

    In terms of eating, I now have a boiled egg or two with/out brown bread for breakfast, a vegetarian lunch, and I’m supposed to eat more fish and skinless chicken, but I often just enjoy a normal dinner.

    What I’ve learned is that if whatever you’re doing feels pretty easy, then your body has adapted, and you won’t get fitter.

    I feel better than I used to. My chest and arms are getting bigger, my abs are getting tighter and I feel that I’m on the way to where I want to be. I expect to see the results I want in about 5-6 months.

    At the moment I only go between 2-3 times a week, but I want to make it a regular 4 times.

    Anyway, good luck everyone!

  34. I’m 18 I have gotten tired of working out and I know it would be good to but it feels worst then a chore I was working out for a month and over , watching what i ate, resting, and all that and my results are nothing, zip, na-da. I want to have fun doing it but my whole family is over weight and I’m getting there I have nobody to work out with or help me. What can I do to make it fun?

    1. I know what you mean because I have the same situation practically, though I’m older than you. When I went to college I had friends to work out with all the time and that was great. Then I started working and lived by myslef and didn’t haven anyone to work out with at all. So, I found some new friends who want to work out more too and sometimes we will go to the river and “power walk” and talk or go for a hike at the park or do a yoga video. This summer there aren’t as many people around because people are busy so I just got a cheapo treadmill from the Classifieds section in the paper and I use that or I go downtown and walk or I walk to a nice neighborhood nearby and go walking all around the block there. Nobody knows me there and no one stops me or anything. Do it even if your family won’t because it is for YOU and YOUR future. They are responsible for theirs and hopefully will be inspired by your success to finally do something about their own issues. Look at Jack and Kelly Osborne if you get down: they seemed so far off track and now look at them! Kelly looks amazing and happy and Jack is all into rock climbing and is really fit. If they can do it we all can.

  35. If you want to lose weight you must get enough cardio exercise. I think the most important thing anyone can do when starting an exercise program, is pay some money and get a decent heart rate monitor. I swear by them. If you want to lose fat, you must remain in your target heart rate for a good 30-45 mins. So many people either work too hard or not hard enough – both resulting in non fat burning wasted energy.

    As far as diet… moderation is key. If you are a cake eater and have a piece a night… cut the piece in half. If you drink 3 sodas a day, drink 1. These simple changes add up! and you do not deprive yourself. Once you start seeing the results, you will eventually not even want the cake or soda.. you will want BETTER results.

    Lastly, variety is key! Walk, Run, do Aerobics, lift weights, swim. Never let the body get accustomed to an “easy workout”. Let your heart rate be your guide, If you find it way to easy to go ABOVE your target heart rate, its a keeper. DO the dvd and modify the moves… march in place until your heart rate goes back down into target mode. This is called conditioning. eventually you will be able to complete the workout at a steady target pace (it will become easier). its then you want to change your workout to find another challenge. This is what keeps the body getting results.

    1. Take the time to visit my website, sroll to teh bottom and read what your suggestions did for me. That doesn’t always work. It just doesn’t, and to assume that is does is rather arrogant. Not all people are like you. Some people need to do other things. For me it was switching to a paleo/primal lifestyle. It saved my life in a way no other way of eating ever did. Moderation did NOT work for me. Exercise did not work for me. Diet and exercise as normally prescribed did not work for me.

      And guess what? It doesn’t work for 95% of the people that try it.

  36. Walking – to the lady who complained that walking isn’t dropping her weight. Not surprised.

    Walking, especially on flat surfaces, just won’t do it for everybody. I was chronically unfit and weak and walked fast for one and frequently 2 hours per day for years at one stage in my 40s. I lost no weight at all and did not get fit. Walking sucks as a fitness strategy imho. Maybe if you walk up and down steep hills that would make a difference.

    Then I as dragged to a local gym – first via a sports store so I would “look good” – by a very fit friend. I was phobic about this and had never been any good at sport, exercise etc. I started with the old people in the middle of the day, some on wheelchairs. I thought: “if they can do it, so can I”. I soon started doing the room of hydraulic machines on a very low setting. I went just one or two times a week to begin with. Very soon however I went to the circuit classes. I didn’t try to join in at first – just did what I could and watched. Within weeks I was doing dynamic circuit, omitting anything I couldn’t do.

    Two months later I was doing everything in the circuit class (though not that well) but had lost seven kgs. I felt like a different person. I had cut all the crap in my diet and was watching what I ate.

    A year later: I was going to the gym 4-5 times per week to do an hour of circuit. I also added an additional hour of aerobics once or twice per week.

    I lost more kilos and was stronger than I had ever been. My stomach was flat. I had visible biceps and prominent calves. I lept out of bed in the morning for the first time in my life. My resting heart rate had dropped 10 beats per minute and my blood pressure had normalized. I was fit for the first time in my life!

    Years later I had moved countries for work and got out of shape again badly. Now, after some false starts due to sickness or injury, I’m back at the gym again and loving it. Now I’m doing machines and will start doing body pump. When the legs are strong enough – I’ll start aerobics. This weight is going to come off and I am going to feel 15 years younger again, I know it!

    It’s never too late.

    Gym doesn’t

  37. I have been exercising about 5 hrs per week for the last 4 months. I am doing a mixture of weights and cardio and although I have noticed a difference in my tone and shape. I have not lost any weight. I know muscle weighs heavier than fat but I actually do want to lose about 6-8 pounds. How much fat am I likely to have turned into muscle and what’s a pound of muscle in terms of fat? Could do with some healthy diet advice as well..

  38. Hi! My wedding is 8 months away and I’ve finally begun working out. I am pretty lucky genetically as I am slender to begin with, but it’s just my legs that bother me. I am relatively thin in my torso and arms and it takes just about no time to get a flat hard tummy and nice arms, but my legs give me hell. I have big thighs and cankles, yes… cankles. My legs are the same size from the knee to the ankle. This has been a source of embarrassment and shame for most of my life. I am trying to accept the fact that I cannot change the shape of my leg, but I sure would like to tone them and at least get the extra fat off of them. I’ve started swimming at least four times a week, but is that enough? In my swimming workout, I switch between swimming and just kicking to focus on the legs. Should I add pilates or running to my work out? Is there any hope for my legs?!

  39. Great post! I really enjoy reading articles when the author knows, or at least “sounds like” he/she knows what they’re talking about.

    Taking months or years to develop the eating habits and physical transformation will not only help you physically but mentally as well. You will feel better about yourself and will make being fit a part of who you are.

  40. I think that a good book for everyone here would be Eat to Live. It breaks a lot of dieting down in to pretty basic common sense. It’s composed of eating a pound of fresh produce a day, a pound of steamed produce a day, and lots of fresh fruit and beans. I have been vegan for years now, and I was fat. I still am fat, really. I’ve read the book and have been following the plan in depth for a week and have gotten rid of 3 pounds so far. I also do cardio and weights at least four times a week. The book isn’t a diet, but it touches on weight loss areas that are really fascinating. I have cut out all oils, (except for my morning flax) avocado, nuts, and other fatty foods that I thought were okay because they’re “good fats.” Turns out that too much fat is too much fat…regardless.
    Good luck to you all, it’s sad to see so many people having a hard time trying to be healthy, when the easiest thing in the world is to be the opposite.

  41. I actually saw a more-toned body on myself in two weeks with just 20 minutes of cardio and weight training (20 minutes each)!

  42. I lost 15 pounds in 6 weeks with Slim in 6. Of coarse I watched calorie/carb/fat intake and eventually got more and more active besides the daily hour work out. I went from size 7 to 3 (big butt) and lost many inches.
    after another 8 weeks I included running almost daily and sometimes the video and went down to a 1 and another 5 pounds vanished. The work really pays off.

  43. my god – just answer the question….

    6 weeks for heavens sake – if you haven’t seen any body change in 6 weeks you are not working hard enough.

    jeez

  44. hello. they call me fancyface. am 5’2 weight 145 pounds. and I do some exsercise at home. with weights and machine. I do 30 minutes every other day. but i did see some changes in my body. and am proud of it

    its not easy but I does come a long way to get from where am at to where i was before. i used to weight 165 and I mean its not that easy. but its not hard if you set a goal. for your self and keep it for a while.

  45. Hi there! I’d like to know plez..
    If I dance an hour everyday will I lose weight? I know that as u said it’s different from one to other but I’m 16 years old with 164.5 height and I weigh 56 kg so I’m not fat but I need to lose some of the fat in my lower body, I drink water everyday and started to eat less and healthy (unintentionaly)everyday and dumped junk food, I started dancing 3 weeks ago and the eating habits strted from a week and a half, so how long will it take like if u guess…? Plez I need answers and thnx for the interesting topic ๐Ÿ™‚

  46. hi, i’m 20m.52kg, i’m looking very slim… how can i increse my weight? did gym exersice can help to increse body weight? how long it will take?

  47. Hey!

    I jog a little bit for a minute, then I run and then I jog again for about 10 minutes I think. I also jog whenever I feel like it! I do that everyday, and I only eat fiber rich foods, and protein rich and everything. But I get so depressed, because I’ve doing that for three days now, and I can’t see any result! Should I give up? I’m thirteen years old and weigh 60 kilos, my height i 1.59 cm.

    Please help! What more should I do, in order to loose weight?

  48. I have read some of the posts. I have been working out now for two weeks 5 to 6 days a week 30 to 40 minutes. And i already started seeing results. I have combination of exercises, cardio and strength exercises. I haven’t got rid of fat in food or carbs or anything really. I just made smaller portions and i eat often five small meals and a lot of water. Instead of sweets which is my guilty pleasure i eat almonds, hazelnuts, raizants. Don’t eat after 8 p.m. We are all different, it depends on your body type, metabolysm, age. I have lost 4kg water weight i guess, so
    people DON’T GIVE UP !!!!

  49. i just wanted to share my experience well am 13 and i was over,i used to weight 170 pounds,and i was disapointed casue i was overweight. But one day i decided to work out every day for 2 months and i lost 30 pounds,now i weight 140 pounds and i pround cause i have a six pack,currently i going for eight pack and little bit more muscle mass for the girls ,for the whole 2 months the excercise i was doing running everyday for 20 t0 30mins and played sports 6times a weeks for like 3 hours i did some weight training too and maded my shoulder bigger along with my biceps and chest and trapezus well that jsut wanted to share my accomplishement with you

  50. The benefits of exercise go far beyond weight loss. Exercise prevents alzheimers, dementia, depression, heart attacks etc. Exercise increase the oxygen flow to the brain thereby protecting the brain from toxic free radicals. Exercise has shown to increase higher level executive functions of the brain.

    That said obviously losing weight is a key motivation to most people. But once all factors are taken in consideration, weight loss should be just one of the reasons a person works out. In fact, if the weight loss is behind schedule, I say ignore, keep trucking and one day it will be. Meanwhile, your body and brain will healthier and happier. :).

  51. I agree. People should stop worrying about only exercising to loose weight. I have been on diets and they work, but you just pack on the lbs again. I eat 6 x a day and I exercise 3-4 days a week. I have never felt better. If you eat healthy and exercise, you WILL NOT BE OVERWEIGHT. Don’t expect results within a month. It takes hard work and motivation, but the end result is worth it.

  52. Stop worrying about how much you weigh, and concentrate on the body fat %

  53. My advice is to make a diet plan you can stick to and an exercise routine that is fun and keeps you interested. There are a lot of ways to lose weight but the only way to lose it and keep it off is to be committed not only to losing weight but getting healthy and being fit for life. If you aim only to lose weight then what will happen when you do, when u achieve that goal you will stop and you will put it all back on. Change your goal to something long term and you will have much more success.

  54. ANYTHING IS POSSIBLE!! It’s up to you, the individual, to push yourself over the plateaus and hurdles to attain the healthy lifestyle that we all crave. A healthy lifestyle is not an easy one, and will come with a lot of hard work and time in the kitchen preparing your own foods, drinks, vitamins..etc, but I am writing this because I am hoping it can help those of you who need that extra push to go out there and grab hold of your future. At one point in my life I was 230 pounds, 5″10, I was 23 at the time. I was tired of being overweight my entire life, so I began with my eating habits. I cut out stuff like pop, high sugar juices, fats..etc, and replaced them with ANY foods and drinks that I found to be healthy and FRESH (greens, grains, low fat dishes, acai berry juice, pomegranate juice). I then added jogging into the mix, I began with light jogging around my complex with breaks in between. When you get to the point where you don’t need to take as many breaks (if any) and can jog comfortably for 30-40 minutes/jogging session, then you’re laughing! I kid you not, I lost 70 pounds in less than 2 months!! Some people would say it’s unhealthy to lose that much weight, but since it was such an amazing combination of healthy living I felt great every step of the way. As long as you’re not going overboard and you are listening to your body for signs of fatigue/issues, then there’s no reason why YOU can’t do the same. Goodluck to everyone, keep your goals in mind and always be safe with everything you do, consult your doctor if you are not sure about anything! Cheers!

  55. I was just wondering….i know it is very important to exercise and diet when trying to get in shape…….BUT what if you dont? i mean….im not an obese person and im pretty much happy with my size…..i just want to tone up……would i have to watch what i eat as well? I do some boxing for cardio everyday for atleast 30mins and lift some weights right after for 5days a week…..Will i still see some changes if i just work out and not really stop eatin what i normally eat?…..Iv asked alot of people and got differnt answers….you seem like an educated person and know what your talkin about!……Thank you for your time

  56. @Mike

    I’m not sure if your question was intended for me, but I’ll attempt it none the less, here goes:

    If you’re looking to tone and sculpt your muscles, then what you want is to cut fat. If you were to keep eating the foods you eat now and maintain your workout schedule and have plenty of protein after workouts, you should still see a difference, but not very much. The muscle still grows underneath the fat, but it depends on your Body Fat % whether or not it shows through.
    So basically, in order to get tone, you would need to burn more calories than what you consume. At least 30-40 mins of cardio per workout (Your heartbeat should be in the Optimum Fat Burning Zone to burn the most fat possible (There are calculators on google do determine what yours would be)) at least 2-3 times a week.
    Try to drink lots of water, and avoid too much sugar and sodium. If you find it difficult, try replacing 25% of your daily sugar/sodium consumption with water and lean meats (chicken/turkey are the best), and slowly build on that.
    One more thing. In order for your body to efficiently burn off calories and maintain a regular cycle, you should eat roughly every 3 hours, and eat plenty of greens (lettuce, spinach, broccoli..etc) which helps speed up your metabolism. If you really want to get into it, there are multi-vitamins that would help your body to efficiently take in nutrients and expel toxins.
    If you aren’t sure as what to make for meals, feel free to ask me for recipes, I’ve been cooking for a long time now and have many healthy recipes that do in fact taste great. ๐Ÿ˜€
    Hope this helps, all the best Mike,

    Cheers

  57. why have i gained like 3 lbs after eating well and exercising every day???
    im getting frustrated and starting to give up

  58. Uh… I love how I read most of this article and still got no answer to, “How long will it be before I see results” LOLOL. You just kept saying, “Longer than you want!” Obviously I want the results NOW… so it’s always going to be longer.
    .
    Thanks for not helping AT ALL and repeating yourself a lot.

  59. i’ve been jogging/walking 9 miles everyday for the past 2 weeks and i’ve noticed a change…check out myfitnesspal.com it’s a free calorie counter and it’s really simple…

  60. I love your input and appreciate your honesty. I agree 100% with what you said and I admire your positive attitude. That is the most professional, concerned advice I have read so far and I want to thank you for such a great response. Nice job! Keep up the good work. I can tell, you are a leader and are very knowledgable & honest in your science and that is hard to come by nowadays.

  61. Hi, I’m 18 years old, 5.3 1/2, and I weigh about 136 lbs. I’m getting married in about 3 months and I really want to lose 15-20 lbs. I’m taking a martial arts workout 4 times a week, and eating 3 small meals a day (1300 calories a day). Does anyone know if losing 15-20 lbs. in 3 months is possible?! I’m desperate and in need of encouragement! Can I lose that much in only 3 months?

  62. Exercise has gotten a lot more challenging for me since i’ve turned thirty. I must admit that now due to a heavier work load i’ve become less inclined to exercise. It’s been two months since i’ve been to the gym, feel very sluggish but will get back on track starting this Friday. Love sweating and feeling good, nothing like it , though it’s the hardest thing to get back in sync with.

  63. Omg – what blog am I on…?! Did I just read that someone is suggesting pretzels instead of crisps, say buh bye to red meat and many repetitions at a light weight for fat loss? Kinda silly of me to think I was on MDA reading about the PB…

    @Weezerie – at the top of the page, hover your mouse over about, and click on Primal Blue Print 101. Here you will learn everything you can do to make positive changes for yourself. From Soup to nutz, it covers just about anything you can think of food and fitness wise, as well as many other topics. You should become thoroughly versed in the definitive guide to the Primal Blueprint and aim to comply at least 80% with its teachings. It is the first link in the second section (which is full of other definitive guides). As you just got married (or did at the time of the post), best guess as to why you may have put on some fat is because you started eating like your new spouse. Take my advice & put a little extra time into your meals to ensure that you are only eating the healthy parts of dinner and add in additional items for yourself (including big ol’ steaks) and veggies, and don’t eat what the hubby does. (for instance: steak and mashed for dinner, and cake for dessert? eat the steak, make your self a healthier veggie, skip dessert, or have a piece of fruit or nuts in its place) Unless of course he’s primal, in which case you should be following in his footsteps. A great read if your totally new to taking up healthy living: http://www.stumptuous.com/how-to-dump-sugar – start here. Best of luck to you. Also, if your husband is genuinly concerned, he should have no problem helping with cooking or coming along for a walk.

  64. Hi Guys..I am very new at the work out scene. I have gotten myself a personal trainer and started working out 3 days back..I am 23 and weigh 75 kilos!!i have been working out 2 hours everyday and every muscle in my body is sore!!shuffle between cardio, strength training and mat excercises.My trainer guarentees significant inch loss in a months time!!lets wait and watch..theres no giving up now!

  65. Hi, I am enjoying your website. I am 26 and I weigh 186 pounds. I recently lost ten pounds by adding water and watching what I eat (keeping it under 1200 calories.) I use a website called myfitnesspal.com and it keeps track of food intake and exercise. My question is.. Everytime I workout I enter the number of calories I burned and it adds that number to my daily calorie intake.. syaing “YOu have earned an extra 300 calories today” I feel like if I eat an excess 300 calories for burning 300 calories then I am where I started. Do you have any ideas on this? Should I just enter my exercise and ignore the extra calories it is saying I have “earned.” Thanks, Jess

    1. Jess – lose that site if it tells you that you “earned” extra calories. If you really feel like you must track calories and nutrients, my fav. is fitday. Also, FYI, I used to weigh 250, now I weigh 150 (5’4″) – I got that way by eating between 2000 to 2500 calories a DAY eating primal foods. You are starving yourself. I am still losing weight (a little slower now) but my calorie intake is the same. When you log your excercise, you should really only be logging it for your own knowledge, so that you can continue to make improvements with your training – not to see how many calories you burned, this number means NOTHING. When you log your food, you should only be doing it to ensure you stay on track with your nutrient content. Please also keep in mind that just living day to day without even working out burns more than 1200 calories (I have a desk job and I think without checking that my lifestyle calories burned are 2600 a day) – you will not get anywhere in your fitness journey if you are not giving your body enough fuel to even make it through the day to day. Sorry to sound harsh – if you would like more info, plz write back! *just don’t want to see anyone starving themselves, when one of the beautiful things about this way of eating and living is that you should feel great, and being hungry will not get you there.

      1. No, not harsh at all. I need that information. Thank You! My thought was that maybe the reason it was saying you “earned” so many extra calories is because doing that type of workout requires more energy. I am keeping track of my food intake only because I am trying to keep it at a healthy level with healthy foods and because this is a new lifestyle for me, I am just trying to figure out what a healthy amount is for me. I do also on that website keep track of how I am feeling that day with regards to my hunger, anxiety, energy, etc. I joined a gym and have been going for about 45 to 60 minutes a day. I really do feel better after my workout and am more productive throughout the day. Do you have any suggestions on what types of exercise would aid me in my goals. I am looking to lose 30-40 pounds or just lose the fat and gain muscle so I can keep up with my kids! LOL. I am on my feet most of the day because I have a three year old and a five year old who keep me pretty busy. I am 5’5 and 186 pounds. I recently lost 8 pounds just adding water and watching what I ate (before I began exercising.) I will not starve myself, I know when I am hungry and when I NEED something to eat. My calorie count will not keep me from eating… Just so you know I am not starving myself. Thanks for your help! I love your website!

        1. Hello again Jessica – I wish this was my brilliant website! I am just a follower ๐Ÿ™‚ Welcome to the community! You will SO find that everyone here is very helpful and speaking for myself, I really am so happy when new people find there way here and decide that this is for them! As far as workout advice, forget everything you know lol! These are the things that have helped me change my body the most: Diet: as long as you stick to the allowed foods, you shouldn’t have to track calories. I can tell you that about 65% of my calories come from FAT, with almost all the rest from protien. I only get about 20-70 grams of carbs on any given day, aiming to stay under 50 for weight loss, and a little higher after a particularly active day. Once I finally reach my fat loss goals (about 10 pounds away), I will try to get up to 100grams. Having a hard time with knowing what to eat? It’s as easy as consistantly only reaching for food with no packaging (or food that closely resembles what it looked like when it came from whatever plant or animal. Additionally on diet – Intermittent fasting is really speeding things up for me, by at least 2 pounds a month – not easy for me as I am really down to the very last little bits of fat. The easiest way I have found is I do a 24-28 hour fast from my late lunch on Friday afternoon, and I eat again late afternoon Saturday. It sounds rough, but once you have adjusted to this way of eating, I highly suggest you give it a shot. My schedule goes like so: wake up friday, hit the gym, once I get to work I eat breakfast, and then a late lunch. I keep active friday night, hit the gym late on sat. morning, go home clean up, and make myself food (a late lunch early dinner) – it’s like it never even happened it’s so easy! Find more info in the definitive guides, or check out leangains.com for more info on IF’ing. It’s amazing the energy I have in a fasted state, and I can practically feel changes happening while I work out. Ok, for the workout part. I would have to check exactly what the protocol is here for working out, but I do the following and think it’s close to what’s recommended. walk every day – I do any cardio machine for this and just keep a “sort-of” walking pace, at a really high resistance, for at least a half hour 5 days a week. additionally, I run sprints either on the treadmill or outside twice a week. I never used to sprint, and used to spend enough time on a cardio machine to burn 1000 calories – glad thats over, as the sprinting is much more efficient! also, lift heavy things: my choices of strength training are always pushups, pullups, dips, squats, deadlifts, lunges, and I love to row, and will alternate different styles a couple times a week. Also, overhead lifts (like a baby, lol) are great. This is all pretty basic info, just remember to always try to beat your last workout, wheather you up the weight, reps, or add a set – that’s how you know you’re making progress -even if it’s tiny progress! Also, if you’ve never lifted heavy weights in the gym – don’t be scared! I currently squat and deadlift my weight, and can row 120 pounds for reps, but I don’t look nearly as muscular as one might think, and for weighing 150 lbs at my height, I’m kind of tiny! Please check out the definitive guides on primal movement (in the about section up top) – there is a lot of great info on exactly how to do all the things I just said with proper form so you don’t get hurt and I think there was a recent post with videos showing you how to advance each move if you are a beginner. Okay, that was a book! Good luck! Oh yeah, check out the forum too (I spend too much time on there when I get on so I don’t get on lol)

    2. i think you should leave it all alone u no what u are doing and eating just keep it up only weigh once a mounth and reamber u may not be loosing the weight at 1st because u building muscle .stay away from all pre-pkg foods i have a whey proten shack after every work out adding a banna two my strawberry one i get it from -wal-mart and use it with skim milk 1 cup milk to i cup ice-1 banna and 2 scoops mix blend well i have this with pop corn i pop with some times hot sauce on it for flavor (it is good)you can add frozen fruit to the vanilla mix and penut butter to the chocklet mix to tsp add sesame oil to yr veg for great flavor and use salad spritzer,sols fashion oitmeal with cinnomon and a bit of honey and a dash of milk with a slice of 100 % hole wheat it hase to have the word whole wheat being the 1st ing on the pkg sara-lee and use ginger in yr food it stops hunger well i could go on and on with things i have been doing and they have all worked so far u can google good foods to eat on a diet and it will give u lots of great ideas good luck

  66. I am 22 I had a child 2 years ago and my weight is still the same 138lbs I would love to be 125, but after having my child I am not tone I at least want to tighten up , Im a Latina so I have very thick thighs that I hate and really want to build muscle on them. But I have been running for 2 wks and 4 days a week for 45 mins and i dont want to give up I just want to be sure that I will atleast see results .

  67. It’s funny I think I might be one of those rare cases, I left working out for a little less than a year picked it back up a week ago I’ve ran a couple of miles and done situps 3 times and I actually look more toned. I was actually worried there was something wrong with me…

  68. have been off to the gym everyday doing at least a 2 hr work out with treadmill-weights of all kind,s i feel great but at the same time i have built muscle and lost inc but still weigh the same . i no muscle is heavy,r . i am in no way giving up on my health i am 52 i eat good as in good food fruits-veg-whey protens shakes after my work out-fiber in the morning red meat once a week i how ever have no energy after my work out what can i do to bust this?i am 190 lbs-5/2 and want to drop 60lbs i hope you can give me a few idea,s to not only build muscle as i seem to be doing this but to drop weight so i feel better i use to be a 120lbs small frame lady and the extra weight is hard on my body i have high blood press and bipolor

  69. I am 21 and just started going to the gym on a regular basis. I made this decision after I noticed a slight gut starting to form (I am up twenty pounds from last year at 172lbs). I am now making the trip up to the gym three times a week. I do ten minutes on an elliptical as my warm up and then run through all the machines doing two reps of ten (starting at 40lbs for my arms, 60lbs for legs, and 80lbs for abs) droping the weight in my second rep (depending on the machine by 5-10lbs). My goal is really just to get rid of my gut but I figured while I’m there I might as well do everything. Is there anything I can or should change in my workout to help move along this process?

    1. Hi Ryan,
      So here is a quick list of stuff that works. First, read the following definitive guides on this site under the about section, primal blueprint 101: The Definitive Guide to the Primal Blueprint. This is just a start – on that page, there are a TON of usefull links and information…read as much as you can….

      But here are some basics:

      The Definitive Guide to the Primal Eating Plan

      Read more: https://www.marksdailyapple.com/primal-blueprint-101/#ixzz1lcwLtiqD

      The Definitive Guide to Low Level Aerobic Activity

      Read more: https://www.marksdailyapple.com/primal-blueprint-101/#ixzz1lcwl61VT

      Primal Blueprint fitness:
      https://www.marksdailyapple.com/introducing-primal-blueprint-fitness/

      https://www.marksdailyapple.com/how-to-intermittent-fasting/.

      From Experience:
      Walk, whenever and where-ever you can. Lose the cardio, it does nothing except prepare you to be able to handle more cardio.

      Sprint Intervals – I do these twice a week, but have been working out for many years. This is very taxing on your joints and body if you do too much. If you don’t run and are not used to sprinting, a good method to try would be to walk for one minute, run with everything you’ve got for 30 seconds and repeat till you have completed 10 sprints. Use your judgement and level of fitness to determine how many sprints & how long to run for. There is a lot of great info on the internet about different styles of interval training that you could get more info on. I like to sprint for 60 seconds and walk for 75 seconds (Little Method) Till 20 minutes is up.

      Lift Heavy Weights – I can easily squat and deadlift my weight for many reps, and so should everyone else (barring physical injury/illness). Here are the most effective things you can do in the weight room – everything else is just fluff!
      Squats, Deadlifts, Pushups, Pullups, Parallel dips, low seated row or inverted row, bench press. MASTER THESE MOVES! Make each workout count, and focus on your preformance. try to perform better each week by either adding weight (ideal progress), or adding additional reps. Once you have mastered these things, then you can start to throw in some of the more glamorized gym rat workouts (such as calf raise, and minor core training such as renegade rows), although you’ll find you don’t need them and your body will look great with just the compound movements I noted above.

      Nutrition: I do hope that you follow the primal eating guidlines. Grains REALLY are bad for you. Eating products that come from packages and not from a plant or animal really is bad for you. (case in point, my superbowl food consumption from yesterday was not horrific – MOSTLY real food. However there was FAKE velveeta cheese product in my nacho dip and that has had me sick all day today). So follow the guidelines of allowable food and you will do fine.

      Want more nutrition advice? I would. I believe Nutrition is 90% (not 80% as experts suggest) of body composition and health. The only way to truly loose the gut is to get your nutrition in check and keep it that way for life. My most important Nutrition advice (which comes much easier if you eat primal foods) is to still be mindful of your calories because you simply cannot lose weight if you are eating 4000 calories of meat and fat everyday AND most importantly, intermittent fasting. I currently only eat for 8 hours a day (noon to 8pm) and fast for 16 (8pm-noon the next day) THIS has helped me lose 4.8 pounds in January. You can choose to eat very low carb or not. If you decide to eat carbs, save them for your heaviest workout days, and eat them late in the day to avoid craving more of them because you’ll be going to sleep. Non workout days should be mostly fat and protein, and again save any signifigant carbs for later in the day. I work out in a fasted state (when I wake up) and don’t eat until about 5 hours after my workout.

      Hope all this info helps
      Cheers and good luck – Lisa

  70. i keep reading alot of comments about females loosing weight and the more they exersice the more weight they seem to gain.
    you have to remember your loosing fat and building muscle so the weight loss is fat and the muscle is gain if your a few extra pounds of toned muscle then thats a good thing. keep eating a balanced diet everything in moderation. i have one treat a week where i will eat one main meal of anything i like. and whatever i may be doing must be working AS IN THE last 3 years ive gone from 196lbs to 112lbs. good luck

  71. I started my fitness journey on 12th Dec 2011 and 3 months down the line I’ve lost 26lbs. The thing that probably helped me the most was finding a website where I could track my calories and exercise daily. I thought that eating healthy food and exercising would be all I needed, I was soooo wrong!!! What I really needed was to calculate accurately what my consumption and expenditure was to get results. So I bought a heart rate monitor and a food scale, joined myfitnesspal and joined the gym. I’ve since learned that weight training is extremely good for fat metabolisim, not only because it increases your metabolic rate but because of the energy expenditure that takes place. Meanwhile,cardiovascular training can enhance muscle gains by improving growth hormone secretion, fitness and lactate threshold. So I try to get both forms in because these different forms of training are not mutually exclusive. Also dont eat under 1200 cals a day(for woman)1700cals(for men) And thats before the exercise calories. You should eat your exercise calories as well this way your body wont go into “starvation mode” and slow your metabolisim. And lastly we are all different, so one size doesn’t fit all. This line of thinking does not account for differences in peoples’ goal, lifestyles, preferences, injuries, body types, genetic make-ups and so on. An approach that suits one person may not necessarily suit another.

  72. I’m on my 8 week of training for a fitness competition. I have a coach who has gave me a workout plan and eating plan. I have only 9 weeks left to go. I am 150 at 5’7 and I haven’t seen any changes other than getting a ‘tad’ more lean and stronger with weights and my legs have ballooned but nothing else. I haven’t seen any changes on the scale or with measurements – my jeans are tighter because of my thighs but weird the measurements haven’t changed. I am getting so frustrated, I’m training 6 day/week – doing 6o min cardio/day and weights. My coach says my body is being stubborn because I was on a low carb diet prior – and my body is fighting everything and holding on to everything. My gf is on the same program and her transformation is amazing – she will def be ready for the show. For me on the other hand, I’m really doubting being stage ready. I haven’t missed a workout nor cheated on my strict protein, veg, low carb dieet. I just don’t get it and my gf and I just don’t know why since I’m burning more calories than I am consuming. I’ve been even mixing up my cardio doing HITT but still nothing. Help : (

    1. “I havenโ€™t seen any changes other than getting a โ€˜tadโ€™ more lean and stronger with weights”
      I think you answered your question :p
      You’re getting muscle and it weights more than fat – which is good! Because the toning you’re doing along with having the muscle is going to reduce the chance of you getting flabby.

  73. My family bought an elliptical in December, I weighed almost 160 lbs and the time. I’m 5’6 tall, and 16 years old. I work out on the elliptical at least 5 days a week, and I have since December. Its now March, near the end of March and I’m only down to 153. I’ve been going up and down the scale and I hate how I look. I wanted to get to at least 140 before June for a wedding and prom. Is this possible? I eat healthy, I don’t know whats wrong with me. I practically hate myself I feel obese… I NEED TO LOSE WEIGHT

    1. People lose weight at different rates but you you still got plenty of time before June hits. I would recommend cutting back on the elliptical (5 days seems a lot) and start doing exercising the primal way, which essentially is whatever way makes you happy. I know, for me anyway, it’s usually one dedicated day of for sprints/heavy cardio, two days of strength training (pullups/pushups/planks/squats) and the rest of the time time walk, rest, or play. Walk/rest/play is the basis for Primal fitness; go out for a walk, play a game of baseketball, or just take the day off. Your call.

      Also, I think relaxing a bit would help you out. The tone of your post seems to indicate you’re pretty stressed about the lack of progress (7 pounds is still good though, you’re on your way!) and stress doesn’t help with weight loss, it prevents it really.

      Also maybe you should look into intermittent fasting. It really helps get things moving in my experience, especially when I hit a rut.

      Hope that helps.

    2. You need to add in weight training. I know you don’t want to “bulk up”, thats my biggest fear as well, but pick a low number of weight and do high reps, 20+
      you will be building some muscle, so don’t consistently check your weight, instead go by how clothes feel on you and physical differences you see in the mirror.

  74. I got comfortable after I got married, and like others, started cooking a lot, eating worse, etc. Then, I had two children in 3 years. I am now to the point where I need to get in shape so I can be comfortable, confident, and healthy for my family. I’m only 28 but I’ve got 50lbs to lose. People are right when they say you have to watch your diet and exercise. My physician suggested I download a calorie counting app on my phone. I downloaded “Lose It!” and it is amazing. I never realized how bad I actually ate. No wonder I got fat! This app is great because it guides you to weight loss and helps you track your calories and exercises. In the first two weeks, only working out once, I lost 10.6lbs! And that was from simply logging my calories. It’s easier than I thought it would be becasue the database of foods is pretty extensive so you can estimate the calories. There is also a barcode scanner that is pretty cool because you scan your food item and it brings up the nutrition info. You can also put in ingredients and get the calories of a recipe. I work in healthcare and there is a scale outside my office. I weigh myself every morning, which may seem a bit excessive, but I track that daily as well. It’s become a game for me, to see how I can improve my eating habits to keep the calories low while filling me up and to log in my exercise data and see how that affects my daily stats. It’s exciting and encouraging to monitor it. It may not be for everyone but I’m the type of person who decides to accomplish something and goes full force to meet that goal. I am on week three and even if the weight loss isn’t going to be as great this week, I know I did good by working out for 30m-2h five times this week. I’m very optimistic that I am going to be the slim, healthy mommy I want to be! Best of luck to you all!

  75. Hi there….for me it took a long time…many many months of sweating at the gym. 3-4 days kickboxing, 1-2 days spinning, 2 days strength, 2 days pilates and 2 days yoga per week. The strength and yoga made a huge difference in muscle tone, and getting lean. For me I need to do at least 45 mins of cardio, and/or interval training to even start to see results. Don’t rely too much on the scale – I eventually got back to my high school size, but weighed about 12-15 lbs more – go figure! But I sure am much much stronger than I was as a teenager, that’s for sure. Also eat well – too few calories will also sabotage your weight loss goals. Good luck, and stick it out – it’ll be worth it!

  76. Ladies, it’s not about losing weight. So stop focusing on that!!! Even if you’re working out & eating healthy… If you’re only losing around 3-5 pounds a month, that’s okay. Have you noticed how your body looks? That you could be toning up, losing fat, & gaining muscle. I’m sure of you’re doing all the right things, that y’all look fine.

  77. Here are a few factors that have a major effect on how easily you will be able to lose weight

    1. Portion size – make sure you don’t eat too large meals. Even if you feel hungry after eating dinner you may have eaten too much, and this is because your stomach has stretched from overeating. Try reducing your meal sizes, count to 20 with every bite and try and feel when your stomach is filling.

    2. Calorie Intake – along with a smaller portion size, your meals need to be foods that are not overly high energy and packed with carbs and kilojoules. Things like sources are hidden calories, and this can be why pasta is dangerous to weight loss.

    3. Exercise – Once you have corrected your diet, simply exercise for 30-60 mins a day, varying the exercise you do. Over time you will almost certainly see results. By varying the type of exercise you do you body shape will be more desirable (as much as you can control your body shape). For example if you do swimming constantly you will broaden your shoulders, running and cycling builds calves and thighs and weights can build your arms. So by varying you may not have to build muscle and can just tone and will also have a more proportional body shape.

    4. Sleep – without sleep, you will not function properly. You will have no motivation to do anything and will therefore probably eat more out of boredom also. Without sleep you will find yourself becoming ill much more regularly and this will deter weight loss.

    5. Consistency – Its true, you reap what you sow. DOn’t expect to see results when you’re not actually exercising every day or not eating healthily every day. Set yourself reasonable goals and stick to them. Perhaps try exercising everyday for a week without fail and then when you make a week, double it, then after two weeks push yourself to 3. You’ll find yourself not wanting to give up, after you’ve already put in so much effort and time.

    6. Double think everything- don’t make irrational decisions when trying to lose weight. Take a second look at your plate – do you really need that much? Before you finish at the gym think to yourself – i am puffed, do my legs feel like jelly, is my pulse beating through my forehead? If not, keep going, you haven’t pushed yourself hard enough. And when you’re thinking “oh, i couldn’t be bothered today” have an argument with yourself until you come to the conclusion that if you don’t do it now, you acutally never will.

    7. A few inspiration quotes that never fail to motivate me:

    – You are so much stronger than you think (really messes with your head)

    – โ€œInstead of the temporary pleasure of eating for seconds, wouldnโ€™t you rather feel amazing for an entire day?โ€

    8. Be honest with yourself- theres not point in telling yourself its ok to eat that chocolate icecream, because you’re only hurting yourself. Put it down, if you’re worried about eating it, you shouldn’t eat it. It really is going straight to your butt and thighs.

    9. Don’t yo-yo – theres nothing worse for you than yo-yo dieting. Yo-yo dieting is going on a strict diet for two weeks, giving up for a week, over an over again. You end up fatter than a house and extremely unhealthy. Rather, instead of dieting at all, make it a lifestyle change. Permanately change from full cream milk to skinny. Tell yourself (even if its not completely true), that you want to be healthy as well as lose weight and suddenly it won’t all seem like you’ve put yourself into a junk free, exercise hell.

    10. Fad diets are stupid – some of them may work for a rare few that are able to persist with it. However you can’t stick to an all meat dukan diet for very long realistically and when you come off it, you’re going to gain weight. Also when particiapting in a fad diet, you don’t gain all of the necessary nutrients that you need. So for all of you realists don’t do it. Seen an article about the new fad diet? Don’t bother even trying it. Simply lead a healthy lifestyle, with small portions of healthy food and incorporating exercise into your routine – daily!

    11. Advertise – I don’t know about you, but I’m a rather competition being. Tell people you’re going to lose weight, and you’ll be more likely to stick by your word and persist until you actually have the results to flaunt. Trust me – people will be impressed! ๐Ÿ™‚

  78. Hi guys!

    I would really appreciate it if someone took the time to read this and maybe offer some insight. I am 24yr 5’5”(165cm) and 132lbs(57kg). I don’t want to lose weight and honestly im happy with my body, but we all know there is always room for improvement right? My purpose is to get a toned up body, more athletic with more defined muscles(i.e abs, arms, legs, butt) so i joined the gym and for 3months now i go 4-5times a week for 2hrs.

    However, now 3months later i have gained 3kg(6lbs) which im guessing is muscle weight. I absolutely don’t want to bulk up or gain muscles cos im not a guy! I just want my current non visible muscles to be more exercised and visible(i sound so stupid, but i just want you to understand what im trying to achieve). I just want to convert my softness into strength and look still lean but exercised! My body fat was 19-20% which they told me its normal so if that could be transformed into muscle instead of my current muscles getting bigger, that would be fantastic!!!

    I do notice change of course its not all negative, my abs show more and my arms and legs are more toned. Im happier more energetic and definitely stronger, but i feel like my muscles are bulkier too, especially my arms since i genetically have a more defined upper body. Another thing i have noticed is that i get extremely hungry after every work out and generally since i started the gym my appetite has increased tremendously! I do however restrain myself not to eat more than i should, but it is a struggle!

    If you have managed to read up to here, then i salute you! My questions are, what am i supposed to do to achieve a lean but defined body instead of gaining muscles weight? Any diet suggestions, what to avoid or eat more? Maybe i should quit the gym and join some sport instead, like Kickboxing or maybe Pilates? Maybe change my routine work out? I am really lost at the moment so any advise would be greatly appreciated ๐Ÿ™‚

    Thank you in advance everyone!

  79. I quit smoking 8 months ago and started working out . I work out 5 times a week am doing fitness classes hour long. I count calories and keep track of how much sodium I get etc. ive gained 15 lbs and cannot drop it. What else can I do??

    1. What I noticed is that I was using the wrong numbers.Use your base metabolic rate , that is what your body uses to run your organs in complete rest,as your reference point and deduct calories from that.Working out is fine and it is supposed to help.5 times weight training is bad for your muscles they need rest to rebuild and grow but 30 minutes of cardio 5 days a week is good.But the main thing should be cutting calories that is really the only way you are going to lose weight.Also drink water 2liters a day and eat three pieces of fruit a day. This is to trick your body into thinking everything is fine and there is no hunger winter coming.

  80. I saw results 2 weeks into weight training but not in the sense I turned into Arnold or lost fat. But I started noticing a muscle in my bicep i never seen before,after about 4 weeks seperations started to become visible between the tricep and bicep, my quads started to get more definition in my upper leg I could sense them being “pumped” after working out which was a nice feeling like they are swollen.It’s these little things that motivate you to keep going. Building a physique like Arnold takes years probably at least 5 of intense weight training depending on where you are at.But you can get nice results after about a year of intense training and eating the right food.Getting that body fat low.Many muscles are covered in lard. Abs are the hardest muscles to make visible because males tend to store fat around there belly. The trick to having them is to have very low body fat percentage.Working out your abs is fine but you already have them just not visible.

    1. I forgot something important , most say that the max you should go below your daily energy needs is 10%. Otherwise you risk losing muscle.You won’t lose fat as fast but you will still grow muscle.Also the fat that annoys you the most the belly fat the double chin that is going to come off last your whole body will be tight but your chin and belly will still be fat.It’s annoying but the body burns the last deposited fat stores first.

  81. hi, i know you cant begin to make an assessment without seeing or knowing me, but i was wondering how long it would take to see changes if i exercise twice a week on weights. im 21, pretty lean and just shy of 11 stone

  82. I was looking for the QUICK answer to that question and it was most frustrating to have to read All that crap in between. I hate the way you answered. It was a lecture!

  83. I totally agree, it is the carbs that make you fat not the fat, people often say ‘oh this is fat free’ without realising it is full of carbs and sugar. Your body stores carbs and sugar as fat. Or if you have carbs in you your body will use these as energy in the gym, with less carbs in you your body will turn to fat storage for energy. Also. take a lil caffiene before your workout, it speeds metabolism and helps you work harder ๐Ÿ™‚

  84. I have joined bootcamp/semi cross fit since november of 2012. I started at 130lb and now I’m at 139. My body fat stays the same or a little bit less. I eat mainly low carb/paleo. However, I noticed that I eat a lot of fruits and crave a lot of fruits since starting exercising. I go to bootcamp 3 days a week. My clothes fit well, but I still can’t fit in my size 2-4 jeans (of course). But my size 6 jeans fit well and have room to move. I’m just impatient because I want to be back at 115-120 lbs but now I’m at 139lbs. I know that it must be my lean muscle weight but the number is a bit scary to me. I’m thinking of going back to do straight low carb withholding fruits for couple of weeks (basically first phase of Atkins or Southbeach diet). Do you think that if I cut the fruits, and stay mainly low carb for awhile, I will lose weight or my weight will continue to increase? Should I also exercise on the days that I don’t do bootcamp? Right now my exercise routine only involved bootcamp on TThand Saturday. I should perhaps get on the elliptical on M and W. I’ll exercise for a total of 5 days a week and have 2 days of rest. Will this routine help me lose weight and back down to 120? I feel like I’m confusing everyone including myself >_<

  85. Hi there. I started working out 3 months ago and have not yet seen weight reduction.

    My work out regimen is 6 days a week. I do Cardio in the morning for an hour and a half. Then I hit the weight room for an hour and then I go swimming for an hour. I walk from and to the gym 1 hour walk. And I walk in the morning at 5 am for an hour. So that’s around 20 something hours of workout a week. More then needed.

    I eat healthy as well. Morning for breakfast I have fruit, 1 slice of bread, tea no sugar, milk. Lunch I have a salad or soup. Dinner I stick with fish or chicken breast and some greens on the side. Snack after workout I have a banana or yogurt once or twice a day.

    I weigh 205 pounds height 5′ 5″ and I’m really getting annoyed and impatient to not seeing results in the scale. I do feel healthier and my sleeping has gotten better I sleep around 7-8 hours a night.

    So what on earth is wrong with my system. I’m eating enough calories. 1500-1700 calories a day and no results.

    Please help getting really impatient here.

  86. It may help if you join an online group like SparkPeople.com,this one is free. It’s a community that will provide you support of all sorts, such as: Contact with a group of people to help provide emotional support – tasty recipes that promote a healthy diet – exercise programs – tracking of food, exercises and/or weight lose. I would most especially recommend that you measure with a tape measure, no more than once a week, those areas of the body that you are trying to make a change in. This way you will see the small changes going on. No one has mentioned that muscle weighs more than fat, so the first few months of exercise may cause a weight gain until that new muscle begins to burn off the fat. Don’t forget that there will be those monthly changes that cause bloating, so don’t let those days discourage you. Lots of support and blessings.

  87. Hi I weigh 80 kilos and have been suffering with menopause for the last 3 years.

    I suffer with a swollen tummy, and have been putting on weight around hips and thighs.

    I was walking on my treadmill for 1 hour a day at 5.4 km speed, I cant raise my treadmill, so I can only walk flat. I did this for about 2 months, I then started to get
    bad anxiety, so I reduced my time on the treadmill to 30 mins, 4 times a week, along with a 20 min work out on my exercise bike that has programs for riding up hills. I also do 30 push ups & 60 sit ups and also use a rowing machine for 5 mins.

    I have been doing this now for 3 months and have only just beginning to see a change in the way my clothes fit, but when I weigh myself I don’t see much of a change at all, but my scales are old so they may not be very accurate.

    Tell me, are I waisting my time while I am going through menopause, and is there
    a special diet of some kind that might help me to loose weight while suffering with menopause?

    Please help me? very desperate to shed some kilos, and to improve my cholesterol levels.

    Robyn.

  88. Ever since I got pregnant I cannot lose the last fifteen lbs and losing weight has never been so hard ever. I have been going to the gym for two months now 5 days a week for an hour I take a studio cycling class 2 to 3 times a week and do weights 2 or 3 times a week for a total of 5 hours a week. I have not lost a lb and see no changes in my body. I actually feel like I look bigger and the scale has not moved. It is really disappointing to me because it used to be easy. It makes me feel like I want to give up. Or Is it just all gonna drop off one day. I keep pushing but come on I want so results here. Any suggestions?

  89. I have started one week ago. from not being able to tie my own shoes to riding exercise bike one hour every morning, and light weight training plus abs and calves every day… I eat all proteins to rid the gas from veggies I put tsp of ginger in my morning tea. before gym I have warm lemon water, pineapple and prune juice. After is oatmeal with handful of nuts and 1cup fruit.. or two eggs two sausage patty with cup of mango. only 380 calories snack fiber bar 90 cal lunch a kale and spinach topped with 4oz turkey and 1/2 cup black eyed peas 1/2 cup red beans, banana peppers and two TBS greek yogurt and vinegar 350 cal. snack almond covered in dark chocolate 90 cal. dinner whole grain English muffin with kale mango and chicken side of fruit 420 cal water water and three cups hot tea per day. I have lost 16 lbs and two pan sizes… Am never hungry and feel better than I’ve ever felt.. If this helps any one. I’ve got 175lbs bone and muscle if add 25 lbs of fat I only have 80lbs to go.

  90. I joined a gym back in October of 2016 and have been working out 3 to 4 times a week. Now we are in January and my co-workers are seeing a difference in my fizeek. I slowly added weight machines to my routine over the past weeks and increased the amount of weight I lift. I now spend 1.45hrs lifting weights for different areas of my body ( don’t forget to do your legs) and I use 12 weight machines with 3 sets of 15 on each. Back in October when I started out lifting 50lbs and am at 100lbs now and more on 4 other machines. After lifting I spend 1 hour and 5 mins. on an elliptical. I have lost 20lbs and the fat is slowly melting off. This is just a wonderful feeling and ever time I have been going to the gym now I burn 1600 calories in about 3 hrs . If your just starting take it slow and gradually add weight and other work machines and your reward will come. Can’t believe I have to wear a belt now to keep my pants from falling down . Feeling great