Frustration from working out for years with no results...

S

SheRa329

Cathlete
Hi everyone. I am so frustrated that I could just scream and cry--which I've done many times! I've worked out regularly for the last five years--Cathe for the last two--and I still have zero muscle definition. How is this possible? I am currently doing 5-6 days/week mixing cardio workouts and wieght lifting. Somehow, my problem areas are still not firming-up!! It seems like I'm probably building muscle, but I can't get the layers of fat off of it!!
I eat very healthily. I'm a partial vegetarian (seafood only) and keep my diet relatively clean. I also load up on protein through fish, protein bars, and soy products. I just came back from vacation where I sat and watched my girlfriends chow down on cheeseburgers and french fries while I picked away at a salad. What made it worse is that these girls don't work out at all, eat junk food, and still appear to be in the same shape as me! No matter how many squats, lunges, (etc,etc,etc) I do--my legs still appear to be flabby!!! No matter how many crunches, planks, (etc,etc,etc) I do--my abs are still not defined!!! It's to the point that when I tell people my workout routine and diet, they don't believe me!!!!
Somebody please give me some insight b/c I'm really starting to lose my motivation.
 
I wish i could help you! I understand your frustration! I too am frustrated but i've only been doing weight training for a year. I do have some definition in my abs and upper body but no difference with legs hip butt.

I wish i had a magic wand and could give you the answer you are looking for - but i don't. my only suggestion is to consider a personal trainer, something i'm thinking of. for me the problem would be financial. but maybe you should consider it. what rotation are you doing?
 
Last week I was on vacation at the beach so my rotation involved sitting on my butt!! For the two weeks before I left I was doing a rotation that Cathe had suggested for a quick 2-week leg tone-up (just for the beach!) so I wasn't on my regular routine. I've changed up my routine lots over the years to see what works the best, which I still can't tell. My basic week consists of:
Mon: 30-45 min moderate cardio + upper body weights
Tue: 30-45 min moderate cardio + lower body weights
Wed: High intensity cardio (like MIC)
Thu: 30-45 min moderate cardio + upper body weights
Fri: 30-45 min moderate cardio + lower body weights
Sat: 1-hour cardio (sometimes take Sat off. usually do Interval Max ride my bike)
Sun: OFF!!!

I've been doind various weight lifting routines for upper and lower body--thinking of investing in Cathe's upper and lower pyramid workouts. My cardio can be anything from a Cathe step workout or her other videos, biking, jogging, or swimming. How does that sound?
About the trainer--I'm on a waiting list for a highly recommended trainer in my area. But, he's going to cost me about $300/month and I don't even know when he'll be available!! I can't afford that for very long, so I'd rather not go that route just yet.
 
I don't know how heavy you lift but here are the things that really changed my body: Adding intensity to my cardio with the help of a heart rate monitor. Adding intense cardio interval work. Really trying to go heavy with the weights. Also, whether you lift heavy or not, to me the key components are consistency, intensity and variety.

Right now I'm using P90x which emphasises body weight exercises like push ups and pull ups. I have never really done these except for the few that Cathe puts in her videos. Doing something different has made a tremendous difference. Adding a lot of protein to my diet has also helped. If you are vegetarian you might try protein drinks to add more.

I was very skinny when I got married, but not in great shape. I mostly ran at that point with off and on weight training thrown in. I got into very bad shape after children, about 40 or more lbs. (I was afraid to find out after 40lbs.) overweight. Now I am 37 and am in the best shape of my life. I weigh more than my lowest weight (120lbs @ 5'8"--not healthy at all and not attractive either) but look better and actually fit into a smaller size. The whole muscle weighs more than fat and takes up less volume is really true! I know I could be in better shape if I could just eat very clean but I haven't made the effort. I do try to get a lot of protein in. Usually about 1 gram per lb. of body weight.

I hope this helps. I know how frustrating it can get!
 
Hmmmmm....if you are frustrated enough you could try looking at your calories with www.fitday.com it is a pain though to have to journal everything you eat, but it could tell you how many calories you are eating. The times I have done that, I have learned a lot about what I need to change. Not sure what it is in your case. You could also check your protein grams and see where you are with that.

Other suggestion I have (what have you got to lose, right?) is to cut some cardio and try going really really heavy and intense with your weights. Depending on your body type, there have been accounts (on this board) of folks doing that and getting great results. Some folks have sworn that by adding a lot more muscle, has caused them simultaneously to lose fat also...even with the less cardio.

After reading some articles by Tom Venuto & reading about his book (which I don't have) called Burn The Fat Feed the Muscle I have learned a lot (still have to put his theories into practice). Do a search on the web or go to www.femalemuscle.com

For example, for myself, I am lean but not particularly muscular, making my body often still look flabby even though the scale is ok. It was a huge revelation to me that to get that fit look...I actually need to gain weight (on the scale)..the RIGHT kind of weight, but still, weight. Looking flabby can be a combination of what people normally think of as too much fat...or it can be not nearly enough muscle to fill you out...

Hope that makes sense
Jen
 
I agree with the advice to lift HEAVY. My situation is different - ectomorph, hardgainer - but I spent years doing the Firm with no visible results. When I switched to Cathe weight work, I started seeing a difference. Finally, I started a very heavy free weights program and have gotten the results I've been looking for. Wish I'd figured it out quicker.

Maybe a few sessions with a personal trainer are in order to identify your particular needs and develop a tailored program? What works for the majority may not be what you need... in my case, it sure wasn't.

Angela
 
Hi there,
I agree with what everyone is saying, just wanted to add that for me the three main things that work for me is:
1.) variety (your body gets use to what it's given)
2.) lifting weights
3.) clean diet (lots of protein)

Best of luck.
 
I hear you - I could have easily written this post. I have a group of friends that I play Bunko with each month. Some work out and some don't. I probably workout harder and more consistently than anyone there yet if you were going to separate the group into a workout group and a lay around the house group based solely on each woman's physical appearance I would probably be in the lay around the house group! Heredity is not my friend!

So why do I stick with it? Several reasons:
1) If I did not exercise I would look a lot worse - not just like someone who does not workout but like a FAT someone who does not workout.
2) Big time stress relief and endorphine rush! If I have to take time off from working out I definately go into withdrawals - I'm hooked even if it is hard and does not show!
3) I need the energy to keep up with my kids and everything going in my life. Its one thing to look like someone who lays around but I would hate to actually BE someone who lays around.

Will I ever look totally buff and be a size 6? Probably not. But I love it anyway - working out is just part of who I am and I hope it always is. So for now I'll keep on trying new things and working hard maybe someday I'll find the key for my body but if I don't I can live with that too.
 
You may not be giving yourself enough recovery time. When I was doing just weight lifting I did every other day and sometimes every 2 days, these where total body workouts like MIS, PH. I notice some great gains there, maybe you should try this. Also cut your cardio down to 30mins and make it not so intense, like walking. I love putting on my walkman and take an evening walk after supper. Try this and see where you're at in 2wks.
 
Debbie makes some great points for why you shouldn't give up! But I think that you can make gains if you change up a bit.

Here are some suggestions (and I know I am repeating some others too):

1. Switch it up - all up! Throw some new things into your diet and your exercise program. We tend to be creatures of habit but I think a little wrench thrown in every once and a while helps.

2. Cut some of that cardio and add more weights. Add some heavier weights too. I think the pyramids or slow/heavy would be great ideas for you.

3. Change the cardio that you do to different intensity levels. Instead of 30 - 45 minutes of walking or jogging, throw in a 15 - 25 minute run or 30 minute varying intensity drill. Throw in a couple of different things too, like some gym workouts (elliptical, treadmill, bike) once in a while too. I try to force myself into variety by not doing the same workout for a minimum of a month (except my core workout b/c I don't have too many).

It sounds to me like your body needs a shock and some variety, that's all! Don't get discouraged, just try something else!

Personally, I would wait on the trainer until I give some of these ideas a try. It's a lot of dough and you've got great workouts at home and you can do it right in the comfort of your living room!

Good luck!
Christine
 
all good responses so i'll make this brief.

i've always been considered "tiny" but thought i didnt look like i "should" for all the work i did. i started eating "clean", which for me meant focusing on getting seven fruits/veggies, lean protein at every meal, avoiding starchy carbs, getting all the fiber i could and i started running. dropped ten pounds without trying.
 
I swear by the SH workouts and increasing weights when you need too. I was not developing muscle using the other weight workouts but within several weeks of these workouts...voila. Also for cardio, I think its important to do at least four/week if you are trying to burn fat. For me, its important to really mix up the cardio and include interval training as I get used to doing cardio workouts and my heart rate won't get as high unless I constantly mix things up. Clean eating with enough protein in your diet also important as is enough rest.:)
 
I really think different body types need different kinds of exercise. For my body type, heavy lifting didn't do much for me. But when I moved to low weight/hi reps and Pilates, I started seeing the results I've been wanting forever!
 
Thanks alot for all of your suggestions! I am now inspired to focus more on my weight training and building muscle. My new question is about a rotation. Is it enough to work your upper body twice a week and your lower body twice a week? I was thinking of sticking with my previously mentioned rotation with heavier weights. I have recently purchased Legs and Glutes and I was thinking of doing my first lower body workout of the week with free weights and then using L&G for the second one later in the week. Is this a good idea? I'm just now realizing how confused I must sound. Sorry for that, but everyone here just always seems to help!!! Thanks again!
 
Hi Dani! I'm definitely wanting to incorporate a yoga/pilates day into my rotation. Any suggestions on where to start?
 
> Hi Dani! I'm definitely wanting to incorporate a
>yoga/pilates day into my rotation. Any suggestions on where
>to start?


Hi there! I think if you're already advanced, you shouldn't start with a beginning Pilates workout because it will seem too easy. Pilates moves were really easy for me to pick up. My favorite Pilates workout ever is "Winsor Pilates Maximum Burn Super Sculpting & Body Slimming". It's the 50 minute workout and they sell it over at collagevideo.com for $14.95.

I also love low weight/hi rep workouts like the Slim Series. I also really like Cathe's Leg's and Glutes. This seems more low weight/hi rep to me.

Good luck!!

:)
 
If you do decide to go heavy with the weights, or at least decide to try that for a period of time to see if your body responds, I think that working each muscle group no more than 2x per week is plenty...you could also try 1x for each muscle. You have to max yourself out though, really push hard.

Dietwise forgot to mention, I saw major changes in my body when I cut out processed breakfast cereal and replaced it with oatmeal. Also I cut out sugar for the sake of my skin, and dropped some inches in my waist as a side benefit.

HTH
Jen
 
Have you considered P90X? No, I'm not a salesperson for them, nor do I have any affiliation with them:7 , I'm just completely in love with them, and have seen excellent results, as have many people I know who have used it. The biceps workouts (there are two: on with back, and one with shoulders and triceps) show several variations of moves, some of which I hadn't seen before!
 
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