Weight & Fat Loss | What am i doing wrong

Can someone please tell me what I am doing wrong or what I should be doing more of or less of. I am getting very frustrated :(

I go to the gym 5 days a week
Monday 1 hour of strength training and then 30 mins cardio
tuesday 60 mins of spinning class
Wednesday 1 hour of strenth training and then 30 mins cardio
thursday 60 mins of spinning class
friday 1 hour of strenth training and then 30 mins cardio

my weight training days alternate upper to lower body

I have been doing this program since the beginning of march and I have not seen the scale budge. I am 5'5 and 195 lbs

When I tell people that I want to lose 45 to 50 lbs they freak out at me and say that I will look sick. Then I tell them how much I weight and the don't believe me. They say it is impossible because I don't look like I weight that much.

And I FEEL I eat very healthy

Any advice on this would be very much appreciated.

Thank you


Posted by Reply
8 Posts
4/9/2008 6:47:56 PM
and all of the below comments are great. But, like i said, don't rely on "weight". My goal weight for this summer was 175 when I started at 195 this January. I ended up staying at 192.4 pounds and I look waaay better then before, I'm slim, cut, and healthy. And it's all because I built muscle AND lost weight. However, with the view that weight is my goal, I would be percieved as fat. Your doin great, keep workin!

Myfit Moderator
Yelm Washington Personal Trainer
4/9/2008 6:46:23 PM
Ya that would be great to see you get the results that you are looking for! If you have any doubts about anything or have any questions I will be happy to help clear them up for you=]

Well hope that you have a wonderful night and it would be great to hear your feedback=]


8 Posts
4/9/2008 6:45:15 PM
your doing a bunch of strength training. remember that muscle does weigh more then fat. rely a bit more on the mirror right now and don't mind the scale as much. you shouldnt't worry about your "weight" as much as your BMI. With all that your doing I doubt that you aren't losing fat.

4 Posts
4/9/2008 6:44:08 PM
Great!!! I will start doing this and will post back soon to advise if this has helped. Thank you very much again. This was my first post on this site and I am happy with the response.

Thank you :)

Myfit Moderator
Yelm Washington Personal Trainer
4/9/2008 6:36:54 PM
stayin on a routine sure does help with stayin on top of things and will see more results over time if you change it up over time.

As for when you should fit this in to your routine. I would switch it out with one of your cardio days because you recieve all the benefits of cardio with this exercise plus since it is like HIIT you will burn fat faster than just joggin.

Just make sure you only do this once or twice a week.

Just keep in mind if you decide to do this on weight lifting days your lifts will be a little harder if you do not do it after your weight training.

4 Posts
4/9/2008 6:32:39 PM
Ok this is great!!! I like to hear that I can add something new. I love to work out these days. I am definitely in a routine where I love to go to the gym.

Just one more question. Would you recommend that I do this on my weight training days instead of the steady 30 mins cardio I have been doing. Or add it on top of and do it on off days like on spinning days??

Thank you,
Alison :)

Myfit Moderator
Yelm Washington Personal Trainer
4/9/2008 6:23:42 PM
You ask of how long that it should last.

I usually start my clients out with is a 44 minute workout that looks like this.

-10min warm up
-3 times of doing 3 minutes hard and three minutes soft.
-Then ending with a 10minute cooldown.

If you have any more questions ask away and will try to get back to as soon as possible.

No problem I like to recieve quick responses when asking a question to.


4 Posts
4/9/2008 6:18:19 PM
Ok that is definitly something new that I could try. How long should the HIIT last between the 10min warm up and 10min cooldown. Should it be more or less than 30 mins.

Thank you so much for you quick response :)

Myfit Moderator
Yelm Washington Personal Trainer
4/9/2008 6:07:58 PM
Have you tried doin this?

That of 1-2 times a week that you do sometype of fartleks on the treadmill?

It is just like High Intensity Interval Training but instead of stopping in between interval you jog for your recovery before goin fast again.

You also want to keep the recoveries shorter than the time you speed up.

For an example you could go hard for 3mins and easy for 2mins. If you were to do this have like a ten min warm up and ten min cool down after doin 6 sets of this.

You could also like any other exercise, tweak it around to fit your fitness level!

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