Hi I'm hoping someone could help me, or my girlfriend to be precise. I have been a runner for a number of years and do at least one half marathon every year, but my girlfriend doesn't really do much training/ running. She has recently joined a gym (5 weeks ago) and is doing a lot of x-training, wave machine, exercise bike, and a bit on the treadmill. I've really encouraged her because she's doing really well, and she'll do over an hour of training which is something she never thought she'd do.
But she has a problem now. She is weighing more than when she started and her thighs are getting bigger (her words not mine!) I want to keep on encouraging her but she needs to see some results herself if she is to continue. Any ideas what she can do, or what she shouldn't be doing?
Her diet is good (she's a veggie), full of fruit and not much chocolate!
Sound like the lady is putting on muscle. Muscle is heavy stuff.
If I have got it right, low weights and quick reps will increase fitness without bulking up so much.
Is she doing weights? She'll notice more definition and change of body shape (if that's what she's after) if she does some weight training before her cardiovascular exercise. Moderate weight high reps.
<Ponders 'wave machine' ? Coo-eee!>
Agree about monitoring body fat % Hopefully it is increased muscle, although Veggies tend to be poor at putting on muscle mass.
Low v High intensity exercise - Higher intensity(interval) exercise is better for losing weight & fat than a larger volume of steady exercise, it also increases fitness quicker (remember an article about it, study was on female cyclists).
There is a place for lower intensity exercise, or more accurately a time, first thing in the morning before eating, will encourage the body to burn only fat, consider supplementing with L-Carnitine(it is the molecule that allows your cells to burn fat as energy, occurs naturally in the body but supplementation could help).
JuanaH is right when she says that the Gym staff should be able to use their knowledge to help here (if its a decent gym).
When i joined the gym a year ago i wanted to do weights but they advised to lose the fat first and then build up if not i would just increase in size. I was over 18 stone and had 38% body fat. I went down to 12 stone (too skinny at 6' 1"). I'm now back to just under 13 stone but with a only 18% body fat. BMI down from 34 to 23. The weight gain is now all muscle. Not bad after 53 years of being a couch potato and yes i should have done it years ago !!!!!!!!!!.
Many thanks for all your replies. I'm worried that she is getting so down she'll pack it in altogether - and I don't blame her because she trains hard, is getting bigger and weighing more...it seems to defy logic. I advised running being a runner myself, but I forget how hard it can be, especially for someone who hasn't done much running in the past. I will show her your replies and maybe she can reply to questions.
I wasn't expecting so many replies, and such good advice so thanks again!
Definitely trust it, but get a second opinion too. I have been surprised on occasions at some of the advice people dish out. One of the PTs at my gym is really healthy but lives on protein shakes and he is constantly recommending (or selling them!), which I'm less of a fan of. The person giving you advice needs to find out about you and not advise you on what's good for them. We're all different!!
Welsh Matt. Self esteem is key in this. By showing her this, you won't knock her confidence will you?? By the fact that you've left a message on the forum, if she's feeling a bit down about herself, she may think that you don't like her anymore cos you're asking for advice from others. Illogical I know, but we females sometimes read a lot into things.... Just something to think about
She is down about it JuanaH, understandably so when you work out and put weight on. I only asked advice because she asked me, so I think I'm alright on this one!!
She has read your responses but is a bit too shy to come on here herself. She is now working out at a low intensity - with her heart rate around the 140 mark. She has a programme to follow for 12 weeks and as long as things are going ok she will keep it up.
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