Quit exercise, lost weight, now what?

[Anonymous]

I joined Orange Theory two years ago. I went 2-3 times a week, felt strong, ran faster than I had ever run in my life. I was also hungry all the time and apparently are a lot more because I slowly gained weight. Not just muscle weight, but I got bigger and frankly not that toned despite the heavy weights and plenty of cardio.

For budget reasons I had to quit going and then I got sick and couldn’t exercise for 2 months and then I just didn’t pick it back up besides the occasional yoga video.

So now I’m down 5 pounds, I’m not ravenous all the time, which feels good. I’m fitting into old clothes better, and I’m getting compliments on “looking great”

Such an odd feeling since I’m not exercising! I eat the same foods as before (generally quite healthy) just much much less.

Here’s the thing, I do want to get back to exercise but I don’t want to gain the weight back. I know in the long run it’s healthier to exercise than not. I don’t have the money to join a gym.

What would you suggest I do and how often?

[Anonymous]

walking and short to moderate runs (3-5 miles.) some lifting if you can do that at home. at home videos.

[Anonymous]

Why not do a daily walk and perhaps 2 or 3 days of weight bearing exercises? These should not cause an increase in your appetite, hopefully!

[Anonymous]

I have a set of 10 lb weights at home. Is that a good amount? Any YouTube videos that you recommend?

[Anonymous]

Runners find this all the time. Walkers tend to lose weight but they have to walk for more time.

The problem is you need to stay fit which can be done by walking and lifting light weights while you watch tv. Lunges are good too.

Also you should try to stretch maybe some yoga.

[Anonymous]

OP, what is your goal in numbers - waist size, clothing size, weight and what are these numbers currently?

What you should do in terms of exercise depends on what you are looking for short-term and long-term. Do you want to be stronger and don't care to be a size 6? Do you want to rock in a bikini? Do you want to be healthier and have more energy? What are your priorities?

[Anonymous]

How long were you at Orange Theory? It is possible that yes, you did gain muscle... but you did not lose any fat. Here's how it works... if you want to gain muscle - actually build new muscle, not strengthen existing muscle - you have to eat at a caloric surplus. This is often referred to as a "bulk." It's also extremely likely someone bulking will also put on fat - you cannot tell your body "hey, make new muscle, not fat, okay?" However, if you don't just eat a ton of junk food, etc you will likely gain more muscle than you do fat. A bulk is often followed by a cut - a caloric deficit. This is how your body then sheds your fat, thus hopefully revealing your new, sculpted muscles. You continue to do your weight training during this cut in order to preserve as much muscle as possible - because again, you can't tell your body to just lose the fat. But if you are careful, you can likely lose more fat than you do muscle. This is how you get a sculpted, "toned" body.

When people say, "oh you've just gained muscle" in reference to a new workout routine - yes that is possible for a couple of reasons. Eating more, as you mentioned. There's also a phenomenon where a person who has never really built muscle before can build a limited amount even while eating at a caloric deficit but this is not going to be a huge amount like you see on fitness models with visible abs. Or lastly, they are not really gaining muscle but the scale is increasing due to other reasons - hormonal changes, water, eating too much without the necessary exercises required to build muscle... etc.

Bulking and cutting is more of an extreme method for someone who might compete for fitness, etc. Most people do not live their lives this way. For most of us, the recommendation if you want to "lose weight" (i.e. get smaller overall) is to eat at a caloric deficit, while also lifting weights at the same time. This is not really going to build muscle because it's not scientifically possible - but you are going to maintain more of your existing muscle, while getting stronger. The scale does not drop as much as someone who just cuts calories, because they are losing both fat and muscle, but this leads to a much more pleasing physique.

[Anonymous]

Anonymous wrote:I have a set of 10 lb weights at home. Is that a good amount? Any YouTube videos that you recommend?

Probably to begin with, because you probably lost muscle.

[Anonymous]

Continue lifting weights and cardio, eat less than your maintenance (the "cut" 12:16 explained above), and eat ample protein so as to minimize muscle loss.

[Anonymous]

Anonymous wrote:Continue lifting weights and cardio, eat less than your maintenance (the "cut" 12:16 explained above), and eat ample protein so as to minimize muscle loss.

And this is if you want to continue losing. If you want to stay at the same weight, then eat at your maintenance.

[Anonymous]

The same thing happened to me when I was doing TRX and running. I got stronger but actually gained weight. Now I'm not working out at all, lost weight, but and now skinny-fat... gotta find a good balance.

[Anonymous]

Op here, this is all extremely helpful. To answer some questions, I’m a size 8 and happy to be there as long as I’m healthy (biggest priority), strong, and no muffin top is where I’m going. I’ve never been skinny skinny in my life so getting a tight bikini bod isn’t really my goal. Number on the scale is not as important as how I feel.

I’ll probably try to run 2 times a week, lift weights 2 times a week (based on the moves I know how to do already and maybe look around on YouTube) and do some yoga when I can.

[Anonymous]

OP, I'm older (47) and find the sweet spot is doing some kind of cardio about 3x/week (lately zumba, sometimes its elliptical and jogging, sometimes spin class) and doing weights about 2x/week (I often do a body pump class plus a few extra things on my own, sometimes i count a hard yoga class as my strenght). Any more and I eat more and/or get injured sick. But the other thing is just adding more activity in my day===extra stairs, extra walking, etc. I've been able to maintain 120# this way, while eating moderately--3 meals no snacks. (haven't hit menopause yet, though).

[Anonymous]

Lifting just didn’t work for me. I was doing a pretty intense lifting program and I followed it strictly for 4 months. I was lifting pretty heavy and definitely got stronger and increased the weights I was lifting over time.

But I too didn’t lose any weight. I’ve always been a runner and I’m back to running 6 days a week and I’m back down to a size 4. After the lifting program and only a day or two per week of running, I was almost back in a size 8 and I didn’t feel good about myself.

Every body is different. People on here will preach to the high heavens that you must not be lifting heavy enough, or giving it enough time, whatever. Do what works for you. If that’s cardio-intensive, so be it!

[Anonymous]

Anonymous wrote:Lifting just didn’t work for me. I was doing a pretty intense lifting program and I followed it strictly for 4 months. I was lifting pretty heavy and definitely got stronger and increased the weights I was lifting over time.

But I too didn’t lose any weight. I’ve always been a runner and I’m back to running 6 days a week and I’m back down to a size 4. After the lifting program and only a day or two per week of running, I was almost back in a size 8 and I didn’t feel good about myself.

Every body is different. People on here will preach to the high heavens that you must not be lifting heavy enough, or giving it enough time, whatever. Do what works for you. If that’s cardio-intensive, so be it!

If you physically got bigger (I.e. bigger jeans size, not just scale) you were eating too much. It wasn’t the workouts.