When will I see results???

[missyb70]

I started working out again two weeks ago after about a year of being lazy. I have also been watching what I eat and have been faithful in both regards. My workout schedule consists of doing 20 minutes of weights (one body part per day) followed immediately by 30 minutes of cardio 5-6 days per week. I have only lost 1 pound! x( I realize (1) it's only been two weeks and (2) I am gaining muscle which weighs more than fat but when should I start to see the scale move? I know there is no absolute answer to this question. I did take my measurements but haven't done it again yet to see if I've lost anything in measurements as opposed to the scale. My sister said that when someone first starts lifting weights they will gain water weight because the muscles swell and retain water at first. Is this true? If so, how long does that last? I'm afraid maybe I've chosen the wrong exercise program and am just wasting time when I could be doing something different and losing weight. Thanks for any help, encouragement, etc. you can offer!!

 

[Cathe Friedrich]

Hi Missyb! Ironically I just addressed this same water retention topic in another post. Yes, your sister is correct, your muscles will initially retain water until your body becomes more acclimated to your routine. However, 5 to 6 days of cardio is a lot after being off for a year. I think your muscles may initially need a little more recovery in between.

Continue doing your weights as stated above (eventually increasing the weight when your program doesn't challenge you the way it first did), but only follow with 30 minutes of cardio 3 days a week for two weeks. Then stay with 3 days but add 10 minutes to a couple of those cardio sessions for two more weeks. Then add on another day of cardio for only 30 minutes (so now you are at 4 days with a couple of 40 minutes sessions and the rest 30 minutes). Do this for two weeks and then make one of your 30 minute sessions a 45 minute interval session etc.

See how we are gradually adding intensity as to not do too much too soon? By letting your body gradually get stronger you reduce the risk of injury plus cut down on the amount of swelling and discomfort your muscles will initially experience. You should start seeing some changes within 3 to 5 weeks.

For now, a lot of first time swelling is happening within your body so I wouldn't take your next measurement before a month. After that I wouldn't take your measurements more than once a week and I definitely wouldn't take them on a day that you are feeling especially sore since this is when your muscles are repairing.

Hang in there...good things are about to happen

 

[missyb70]

Thank you so much for the advice, Cathe! I really appreciate it.