I posted my concern with not having lost any weight and having been on Alli since July 29th. I've gained 3lbs. in the process and do what I'm supposed to do.  I told the moderator I walk 2.3 to 2.5 miles per day M-F, she recommended adding weight training to my routine 2-3 times a week.  I was always told not to mix cardo and weights the same day, could i do pilates in the evening 2-3 three times a week on and continue to walk everyday? somethings wrong I'm not losing at all.

Hi Favored13, 

Thanks for writing.  I am sorry to hear that you are having trouble getting the weight off, and know that it can be frustrating, but stay committed and you should see positive results. 

Adding strength training into your weekly regimen 2-3 times per week, for about 25-35 minutes each session is very important and will help you become more metabolically efficient.  By maintaining/increasing lean muscle you will burn more calories all throughout the day, even at rest, because muscle requires more energy than fat.  Replacing fat with lean muscle is very important, and strength training is the way to get there! 

Mixing cardio and weights on the same day is not a BAD thing to do, in and of itself.  If you need to do that for time sake, the ideal thing to do is to perform your ST first, and then cardio. This way, you ensure that your muscles are fresh and can safely perform the ST exercises effectively and not be already fatigued by doing cardio first.  Another idea is to do them separately during the course of one day.  Perform one in the early part of the day, and then the other at least 4-6 hours later.  Pilates, yoga or any other type of exercises can definitely be performed on the same day as you walk.  I would however, make sure that you're not performing ST on every day of the week as your muscles need adequate time to repair and recover.  

It would be a great idea to begin to include a variety of exercises into your week.  Try some exercise DVD at home, such as Taebo, The Firm, Yoga Booty Ballet, or Leslie S.'s walking videos.  Go for a hike or bike ride, join a Boot Camp or take a dance class. By consistently challenging yourself, you'll stay motivated and begin to see a real difference in your body!  Keep those muscles guessing!

Keep your chin up and stay positive!  Remember that the scale is only 1 barometer of your success!  Unless your scale has a specialized feature that reads % body fat, you're only getting 1/2 of the picture.  Losing inches and body fat is just as, if not more important than the # on the scale going down! 

Best in fitness to you and good luck, 

Kelli

 Hi Kelli,

I was just reading over your post here since the headline is what I am going through it caught my eye.  I have been walking 2 miles a day taking only 1 day off a week for rest, for the past 3 weeks now.  Since I have been exercising I have not lost as much weight as I was before I wasn't doing any exercise at all.  Why would that be?  Its very discouraging.  To stay motivated I really need to see some numbers moving down here soon.  I know that I have to "stay the course" and not abandon ship to soon but motivation is hard to hang on to when the numbers are not moving down.  Does exercise cause a person not to lose weight?  I really need some advice and motivational help.

Have a good weekend!

Lynn

 Hi Lynn,

Don't get discouraged!  Often times you will drop pounds in the beginning due to the change i(decrease) n the amount of calories you are taking in (with or without exercising).  When you introduced exercising after three weeks, which in your case was walking, you may have hit a plateau in regards to losing weight with the amount of calories that you were taking in.  As you become successful in your quest to lose weight, you will need to lower you calories or increase your activity and the level of intensity you use during exercise.  It could be that the level at which you were exercising and reducing your calories was not enough to lose. 

Most people that don't succeed in their attempt to lose weight experience a week or two of slight weight gain and they abandon their program.  People that are successful use the setbacks as motivation and forge ahead harder than before.  If the journey to getting to a persons desired weight was easy, everyone would get there!  Keep at it!  You can do this. 

Continue to follow a sensible diet, exercise (cardio and stength training) and take you alli pills.  Remember, during your walks you need to be walking at a pace that elevates your heart rate.

Keep me posted.

Good Luck,

Paul

 Hi Paul,

How will I know when I need to drop my calories down?  When I plateau for a couple of weigh-ins or longer?  Also, I have noticed since I have been exercising some days my appetite seems to be more.  Is that because of the exercise?  I have been doing the walk slim program so I do think that keeps your heart rate elevated because its a fast 2 miles.  Do you think I need to move up to 3 miles a day?

It is a long hard road but I've come too far to give up now.  I just need some guidance.  Thank you for responding.

Lynn

Hi Lynn,

No problem. I'm so glad to help. You should consult with the online dietician to determine when you should begin a reduction in calories, because you don't want to cut back too soon (calories are important for keeping your energy levels up to furl those workouts). I would wait a couple weeks at least.

As far as your appetite goes, yes, more exercise absolutely will increase your appetite. It's a good sign because it means your body is requiring more fuel (so you are working hard!) If you can up it to three miles, I recommend you do set yourself up for the challenge. Continuing to challenge your body is the body and will help you to get past any plateau you may have hit. Just don't force it if it's too difficult - start by increasing to 2.5 and work your way up. The important thing is just to continue to imrpove vs. staying stagnant.

You are doing great. Keep it up and let me know if you any questions.

Good Luck,

Paul

Hi Lynn,

No problem. I'm so glad to help. You should consult with the online dietician to determine when you should begin a reduction in calories, because you don't want to cut back too soon (calories are important for keeping your energy levels up to furl those workouts). I would wait a couple weeks at least.

As far as your appetite goes, yes, more exercise absolutely will increase your appetite. It's a good sign because it means your body is requiring more fuel (so you are working hard!) If you can up it to three miles, I recommend you do set yourself up for the challenge. Continuing to challenge your body is the body and will help you to get past any plateau you may have hit. Just don't force it if it's too difficult - start by increasing to 2.5 and work your way up. The important thing is just to continue to imrpove vs. staying stagnant.

You are doing great. Keep it up and let me know if you any questions.

Good Luck,

Paul