I started my diet and excercise regimen and, as usual,  I have gained a couple pounds.  I have heard the "muscle weighs more than fat" thing  so many times that it becomes discouraging.  I am not in bad shape - once I can get some weight off, the muscle will actually show. I attend spinning once or twice a week and Reformer Pilates three times a week.  I used to spin four hours a week but was surprised that I didn't see more benefit.  I had to take 5 weeks off when my husband had hip replacement but I restarted 2 weeks ago.  I'm good about my calorie intake so it's depressing to go backwards.  Any insight would be most appreciated.

Hi tischner, 

Thanks for writing and welcome to the health and fitness forum.  I am sorry to hear that you're struggling and are discouraged.  However, you should be proud that you've made the decision to get back to it and are working hard toward your weight loss goals. 

I hear the same thing..A LOT!  Muscle actually does not weigh more than fat.  The truth is that muscle is more dense that fat and therefore takes up less space...allowing more of it to fit into a muscle cell.  Muscle is compact and fat is fluffy!  So, it is true that you can see the # on the scale not move or even go up a pound or two, while you're clothes are becoming more loose.  This is because your body composition is changing.... you're becoming more lean replacing fat mass with lean muscle mass! This is a good thing and is actually just as, if not more important than the # on the scale!

In regards to your exercise program, spinning is a great and very effective way to burn lots of calories and is very challenging! So, good choice there!  Pilates is also a great workout.  However, because you're not getting the results you want, I am going to suggest that you begin incorporating a variety of types of exercises into your weekly regimen.  Instead of performing pilates 3x per week, maybe do it only once or twice maximum.  Take a different type of class like kickboxing or enroll in a boot camp.  Try working out to some great DVD's at home such as The Firm, Yoga Booty Ballet or P90X! These are really challenging and will really give you a workout to remember!  

Additionally, begin to include regular strength training into your week, 2-3 times for about 25-35 minutes each session.  By doing so, you'll really begin to notice changes in the shape of your body b/c you're building lean, strong muscles.  The alli website provides helpful, animated demos for a full-body workout.  Go to "my activity" and click on "strength training log" to view them!  

If in several weeks you are following the alli program and have been faithfully performing your workouts and are still not seeing positive results, I would encourage you to see your family physician.  There are times that individuals suffer with weight loss resistance, even when they're doing everything right!  Issues such as hormonal imbalance, hypo-thyroid disease, adrenal fatigue, insulin insensitivity and more can play havoc one one's metabolism. Typically, these problems can be diagnosed and corrected easily and you'll begin to see the hard work pay off!

Lastly, I would encourage you to stay connected to the alli community.  The alli circles and community are here to support & encourage you and to help you with any and all of your needs and concerns. 

Best in health, 

Kelli