• Amanda Garcia

    FANTASTIC ARTICLE!!! This is what my brother has been telling me all along my weight loss journey. I was so busy focusing on the number on the scale. I’ve been adding strength training to my regular fitness routine, and got so frustrated when I didn’t see the number on the scale change. This helped me understand what he was saying even better…and I will read this again anytime I need to be reminded!! But after reading this, I don’t think I’ll have any trouble remembering the facts :) THANKS!!!!!

    November 18, 2015
  • […] Or, if you want to see what five pounds of fat looks like compared to five pounds of muscle, click here (the photo is kind of gross, you’ve been […]

    November 12, 2015
  • Lynne

    Thank you for your article. It was really helpful! I am a 52 year old female and have weighed 130-135 lbs for years. I was anorexic and bulimic in college, but with treatment and a lot of hard work, I found freedom and have not been obsessive about food or weight for 25 years. I am not a healthy eater, but just eat when I am hungry and not when I am full and don’t weigh often.

    Besides walking the dogs a few times a week I have not exercised in years. A friend invited me to Orangetheory Fitness in May and I joined, knowing I needed to exercise, especially to avoid osteoporosis which runs in my family.

    I am working out hard…cardio, interval training and weights about 4 times a weeks. I love it! I am feeling so much stronger and so much more toned. I have gone from not running a step in 30 years to running 2 miles on the treadmill at a 10 minute mile pace.

    I got on the scales on a whim the other day and was shocked to see I had GAINED 12 lbs… I about had a panic attack.

    I have been hungrier and craving healthier foods…and because I eat when I am hungry I have fed my body. My clothes fit almost exactly the same…maybe a tad tighter in my thighs, but pretty much the same.

    Soon all to say your article was helpful. In an effort not to set off any latent eating disorder thinking I have calmed myself down, pulled back a little on the food and done a little internet search :)

    So thank you and any thoughts you have would be appreciated!

    November 08, 2015
  • […] starters, gaining muscle is not the same as gaining weight. Muscle is denser than fat so these improvements will improve your physical appearance, as well as your fitness. Furthermore, […]

    October 14, 2015
  • I have always worked out but found I was never loosing weight. After doing some research I decided to change my fitness routine and an overhaul on what I put in my mouth…as I was the greatest eater. I don’t like a lot of different foods or vegetables so I always had a problem with dieting so I would eventually just give up. For the past 2 weeks I have been doing strength training and really watching what I am eating…better foods
    I started out 5’4, 151 lbs 33.4 percent body fat, 2 weeks later I have gained 2 lbs and lost 1lb of body fat…I am feeling a little discourage and not sure what else to do….
    Do you have any recommendations?

    October 05, 2015
    • Hi Lesley… first, congrats on making changes to your diet and exercise programs. I know how challenging that can be. I am not able to give you specific advice because I do not know too much about your exact food intake, exercise program, stress levels, lifestyle, etc, but I do know that it is still early.

      When we make significant changes to our activity levels and food intake, it takes the body a little bit of time to adjust. It may take 4-8 weeks before you actually notice weight loss and muscle toning. In fact, it is not uncommon to experience a weight increase before a decrease, or some fluctuation back and forth with weight (frustrating, right?!). I suggest that you continue with your program and do not quit just yet. It is still very early.

      If a couple more weeks go by and you are not seeing results, you may want to talk to a fitness professional or physician (to make sure your weight gain is not related to something like a thyroid issue). If you would like one-on-one help, I offer online and phone coaching. If you are interested in this, please email me at info@bamboocorefitness.com and we can create a customized program for you. In the meantime, don’t give up! Strive for strength training at least 2-3 times per week, stay as active as possible and continue to make better choices with your food. You can do this!

      October 16, 2015
  • Jen

    Thanks for your insightful articles. I too have been frustrated by my lack of progress and am seeking answers. I have cut calories by about 400 of my average and have been working out 2x a week, cardio and weights. After 5 weeks- I weigh the same but have seen slight toning. My questions – It has been suggested that I eat above my BMR number to lose, if not I may be in “starvation mode” Is this a myth? Secondly, Is a calorie a calorie, no matter what you eat? One more, is it more important to cut sugar or carbs? Thanks!

    September 28, 2015

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