How should I set up my gym-based workout routine for body recomp. + weight loss?

18F | 5’7 | 133 lbs. | 23% b.f.

I recently got a gym membership and had my free fitness assessment today. Long story short, despite having an “average” weight and body fat percentage, I am quite out of shape.

I’ve decided that I want to focus on increasing my strength and decreasing my body fat percentage to 15%. My trainer said that my ideal weight should be 120-125 lbs. but apart from that, he did not give me any other insight on a general workout routine or diet to reach that goal.

So, can any of you guys give me some instruction? Researching a proper diet is easy to do but when it comes to workout routines, I’m dumbfounded. I want my time at the gym to be well spent but I can’t afford personal training, so any advice is greatly appreciated.

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Wanting to lose a little more weight and gain a little muscle, how should I start?

So (M, 5’11) I used to be really overweight back in HS (like 245 at 15 overweight) but I lost a lot of it towards senior year, and maintained that range (anywhere from 192-196 on a given day, depending on what I eat, weight taken every morning). It’s great, a lot better than I used to be, but I still have a few confidence issues.

Most of that weight loss was in my legs and face, but my stomach (and a little bit of my chest) still retain whats left. I lost the weight via “Dieting” (basically brute forcing my way out of eating fast food every day) and cardio, so my legs are pretty toned, and I actually look kinda skinny in well-fit clothes, but when it comes off everything is still pretty flabby.

I mostly just want to lose the weight to get a flatter stomach, and bulk up my arms which have been neglected in the journey so far. I can only make so much progress through dieting, so I would like some tips on toning my arms and stomach. Anything would be greatly appreciated! I don’t have much in the way of equipment, but I do have some decent dumbbells me and a my dad share and some resistance bands.

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Not losing the weight I want….

Alright to start off- 23yr/old female, 185lbs, athletic build. so I have been steadily working out for the past 9 months, 7 months ago I added weight training. I’ve always been active (as a nurse, my job demands it) and was previously working out 3-5x a week, but just for the enjoyment/staying in the routine. Not focusing on my diet then, just trying to be mindful of my choices. 7 months ago, I started weight training 5x a week and cardio at least 3 times a week. Now, for about 3 months I’ve been added as much cardio and extra walking I can get in per day, still weight training about 4x a week (legs M,W,F arms T, Th) and watching my calories- I feel like I’m seeing no progress. I’m eating in a deficit of about 1500cal/day, and making cardio a priority over weights. If my day allows I also try to do my cardio fasted so my body taps into those fat stores. I know weight loss is a process and I know that I should give it more time, but I’m getting discouraged that I’m putting in all this work and not seeing results I’d like. The scale has barely moved, which I know from adding the weight training I’m gaining muscle and I should take measurements instead, but it’s still extremely discouraging. Should I give it more time? Anything else I can add in? I’m getting exhausted doing some form of cardio daily (past 2 months have been 60 min a day) and weights 5x a week, I love working out but this is taking so much time out of my day for what seems to be such little results. Maybe I need a deload week or few rest days to get my mindset back?

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Feeling down about how long the journey will take

Hi all,

F 26 5"2' 206lbs and I feel utterly miserable. Over 8 months I went from 170lbs to 210lbs and wow did I really feel, for the first time, incredibly unhealthy

I've started my weight loss journey and so far doing well (overhauled my diet, drinking more water, taking vitamins) but I also feel so upset at how long this will take and ending up like this in the first place.

I have around 40lbs to be back to my average 170 (and hopefully feel far better physically) and I'm hoping to be that by December .... but overall I have 70lbs to lose to reach a healthy BMI.

I know it's worth it but I can't help feel a bit miserable. My skin is terrible - stretch marks, everywhere very noticeable as well. My face acne is still there and will take probably the next month to really clear up and it just feels like forever.

I also can't exercise for the next 3 weeks and I'm off work for the next 5 due to burnout. So just sitting around not doing a great deal. Patience has never been my strongest virtue and I'm just feeling down about how long this will take.

Please tell me it's worth it!

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Diaries Of A Weight Loss Physician

Curiosity Is Stronger Than Fear.

Dealing With The Boogeyman aka The Plateau.

Before getting into the warm and fuzzy rhetoric…let me first say…bracing for impact is key!

Just knowing that there will be plateaus will keep you mentally alert.

We all wish achieving our goals was a linear process.

I put in X amount of effort and Y will be the result.

But I bet all of us have experienced the exact opposite.

Losing weight? Building a start up? Learning a language?

They all have periods of great success.

But what about those times when the rate of progress slows down? Flatlines?

Heck, sometimes it feels we’re going backwards!

I.e. The good ol’ plateau.

For patients just starting their weight loss journey…ignorance is bliss.

But for those on their 3rd, 4th or 5th try…the plateau is a great source of fear, anxiety, disappointment, discouragement and skepticism.

It’s during these times that curiosity DOES NOT kill the cat.

What if we become curious about the perceived resistance and lack of progress?

The lack of progress becomes a SYMPTOM to diagnose.

It become a CHALLENGE to explore.

It’s a source of hope and EXPERIMENTATION - a code that CAN be cracked.

Yes, you need patience and perseverance. Let’s not be naive.

An experienced guide that can help you troubleshoot effectively is worth their weight in gold.

Yet, using the Calorie In < Calorie Out principle, we can start to become more PROCESS ORIENTED than OUTCOME ATTACHED.

The curiosity will DISTRACT us from the objective measures (weight) and make us more focused on the CAUSE of the plateau.

You’re too busy solving problems and taking action then to be scared and discouraged.

The boogeyman is an attention seeker. Chances are he’ll get bored of you and move on.

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Snide Spouse, How to Deal?

Hey everyone. Stats: 32F, 5'3" starting weight 160.1 lbs, current weight 156.6 lbs.

I've recently started running again and, with the help of calorie counting, I've lost 3.4 of the 25 lbs I'd like to lose. I was feeling pretty good about myself until this morning, when I was talking casually about how hard weight loss feels with my husband and he said, "well you're not even trying."

When I asked for clarification, he said that he felt I wasn't trying because I still eat carbs. Cutting carbs isn't the only way to lose weight, and not everyone's successful doing that. I told him that, re-iterated that I was using CICO, and he said, "it's not a big deal." I told him it was, we argued, then he left for work without apologizing or admitting he was wrong.

If it's "not a big deal", why cut me down like that? Why say something so thoughtless and inconsiderate, especially when you always have the option to be silent? Now I'm at work feeling like absolute crap because the hard work I thought I was doing apparently amounts of nothing, while he's walking around feeling just fine.

I feel diminished and disrespected, but also very sad that this is how my partner sees me. Has anyone else out there ever dealt with a snide spouse? How'd you keep your spirits up?

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May the fourth is definitely with me today

Onderland achieved!

I have to admit I'm a bit overwhelmed that I'm actually here. The last month my weight loss *really* slowed down and it was frustrating and emotionally taxing . . . but I kept going and now here I am, somewhere I haven't been in decades. I may write more later but now I'm just trying to absorb this.

(hmmm can't figure out how to post a pic of the scale - 199.2 in nice big red digital numbers)

​

/rant below

PLEASE POST THE #$%^&* WORD REQUIREMENT IN THE RULES!!!

I just had my previous post removed and frankly it was emotionally CRUSHING. I've worked long and f'ing HARD to get to this point and have been looking forward to celebrating with this community that has offered so much support only to have it (automatically?) deleted after been up for a few hours because it didn't reach some magical word count. By not posting this requirement you're undermining the support this group is here to give.

I realize I may be over-reacting in this moment because gee I can always repost but I also know I may not be the only one who has experience this deflation and pain and want to try to prevent it for others. Taking down a celebratory post for a MAJOR milestone is a giant "F you, you don't really matter but the rules do".

there - maybe now this post will stay up because instead of going on a long celebratory post I've resorted to a long rant instead. I'm disappointed in both this group and myself right now.

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