Thread: Exercise is making me bigger....not smaller! Advise Please!!!

NO, it is not possible to build muscle over fat. Muscle weighs more than fat, so as you tone and become leaner that does not mean that you will necessarily "lose weight".

A combination of cardio and free weight training is very good. I hesitate to say what is "best" because then I'm nothing more than a late night infomercial...

One thing I might suggest is doing cardio X number of days each week and doing free weight training X number of days per week. Like cardio on M, W, F and free weights on T, Th. When using free weights think low to moderate weight and high repititions per set (12 -15) and do two or three sets of each exercise before moving on to the next one.

As for cardio, mix it up between treadmill, stairmaster, eliptical, upright bike, recumbant bike.

Is there a rowing machine at your fitness center or gym where you exercise? If there is, I strongly recommend that you learn how to use it and use it properly. 18 muscles are used in rowing and it includes all areas of the body....shoulders, arms, chest, abs/core, back, butt, thighs and calves....with one piece of equipment.

Obviously, calories is the biggest issue. Take in more calories than you burn = weight gain. Burn more calories than you take in = weight loss.

The most imprtant things in any exercise routine are (in order of importance) 1) Fuel - the foods you eat, 2) Form - the technique used to do any single exercise, and 3) Weight - the amount of weight or resistence used to work the muscles.

You didn't mention any sort of diet plan, so I am curious if you are reducing your caloric intake any? I'm also curious if you are using low weights with high repetition or heavy weights? If you are eating a lot of calories and working with heavy weights I think bulking up is a possibility... I'd imagine. But cardio, and high reps of lighter, but strength training, weights should be reducing body fat, not bulking.. but I think its important to make sure your diet is on track to truly facilitate weightloss. You mention having always used exercise in the past, and with no mention of diet... I'm just assuming here that perhaps in the past you haven't had to change your eating habits and were still able to lose weight with exercise alone. Perhaps your body chemistry/hormones etc... have changed making it harder for your body to lose weight this go-round.

So it might be important to talk to your doctor about how many calories your body should be consuming to facilitate a healthy weightloss, or a nutritionist.

Thanks for the replies!

In regards to my diet. Being that I am a stay at home mom of three and always going, I don't eat much during the day. I start my day with coffee (skim milk and splenda added) Before going to the gym I have a banana and a protein meal replacement shake. I am not a big breakfast eater. For lunch I usually have some gold fish and a coke zero. Then I don't eat until dinner with my family. During the day I sometimes continue to drink coffee as it keeps me full and going. I am horrible about drinking water which I know is a big thing. Before bed I have a glass of chocolate milk and some lemon heads. I have a major sweet tooth at night.

I should also mention that on my workout days i take the GNC supplement Burn 60.

I know my diet is not good. I have read everywhere that 5 small meals is ideal. I just have no clue what to eat. I also have a hard time making my self believe that eating 5 times will help me instead of make me gain more. I used to be overweight in high school so I am so fearful of gaining weight.

To: Seeker_Advice- yes my gym has rowing machines. I have never used them but will start! Thanks!

The "key" to successful changes in one's size/shape is keeping your metabolism going and going and going. Three square meals a day, IF you were even eating them, is not good enough. That's why it is often suggested that people eat less high quality foods more often....five or six times each day.

Regardless of how many meals you eat (5 or 6), breakfast is BY FAR the most important meal of the day, as it provides the energy your body needs to get started....imagine turning on your car with little or no fuel in the tank....may run for a short time but not very well and not for very long.

Start your day with some protein, egg whites are great, then add some complex carbohydrates, like whole wheat toast, then add some fat...like cooking the egg whites in olive oil (good fat). If you must, sprinkle a little cheese on the egg whites and allow it to melt. ONLY enough to satisfy your taste for cheese....not to create an egg white pizza!

You need to be consuming your shake about an hour before you go to the gym. On the way in your car or just before you leave is of little benefit, at least to your workout. Try eating a REAL breakfast and saving the shake until immeidately after your workout.

"Meals", when you eat five or six per day mean, a protein source, a complex carb. source and a (healthy) fat source.

Examples: Eggs whites with cheese and toast with 6 ounces of juice for breakfast. NEXT is your protein shake and banana after workout, a few hours later, NEXT could be a yogurt and another piece of fruit, a few hours later peanut butter spread on bread or toast with a drizzle of honey (or better yet, agave nectar) with a glass of milk...later on NEXT some vegetable sticks, carrots, celery and a dip you create using thickend (aka greek style) plain non fat yogurt and a Hidden Valley Ranch packet.

I could go on and on..... and I am no "expert"...just an average guy who watches what he eats, is always looking for healthier alternatives and has helped the woman I love make changes in her life and to her body that she never thought possible.

What do you mean by your diet isn't good?

If you are looking for the quick and easy lose wieght and eat well diet it's pretty simple.
Reduce the fat you eat as much as possible. If you eat meat, lean meats turkey or chicken and low fat fish like salmon.
Avoid fried or greasy foods. Substitute healthy snacks. Take the time to pre-package your own. Like Sweet peppers, zuckinee, broccoli flowerets etc.

Fruits and Veggies, Water over juice...and lots and lots of water. Help your body balance and cleanse the other stuff you've been eating.

Oh as a yoga instructor I highly suggest a yoga class. Full body exercises promote new muscle toning everywhere. Teach your body that you are going to be active and engaged. The mind will start to receive those feedback messages and shape it for you. Check out the Metabolic Plan by Stephen Cherniskie too if your a reader.
It can take 6 weeks for the bodies metabolism to really start to shift into a new balance work on improving your diet into a sustainable lifestyle that you'll enjoy and find work outs that are fun. Take the stairs over elevators. Park at the far end of the parking lot when buying groceries and any little way to increase physical activity in your life.