Q&A With Matt Fuller
I gained weight after I joined gym. I've gained around 3 kgs in last two months. I try to burn 500-600 calorie on elliptical in one hour and then I do some strength trying or free hand. I eat quite healthy. Where am I going wrong?
Firstly, thanks for your inquiry and question regarding your unexplained weight gain. Congratulations on making the decision to join your local gym. For many people this is a huge step in confidence and attitude and certainly places you in the right direction when it comes to your own well-being.
So, you’re all excited, have joined the gym, and after 2 months you’ve put on 3kgs, instead I assume, of losing weight as you hoped would be the case.
I can almost feel your frustration.
I know regarding your diet you’ve said you eat quite healthily, but this is hard to gauge without knowing your exact eating habits and alcohol intake. One thing you have told me which stands out is the amount of calories you burn on the elliptical cross trainer (500-600 calories in an hour). This indicates to me that you are only working out at a very moderate to low intensity.
Although I think it’s great that you are up and about and taking care of yourself, as I tell my own clients, weight loss is about energy in and energy out (calories burnt during exercise). According to the Australian Healthy Food Guide, it is recommended that a woman’s average daily calorie intake is between 1800-2300 calories. This is also dependant on your height, age, weight and how active you currently are.
As a guideline this may seem to be on the low side of calorie intake but without seeking the help of a professional dietician and working out your exact daily consumption, you may find you are actually consuming well over that amount.
Therefore my suggestion for weight loss is to do a minimum of 4 x 1hr sessions per week at high intensity burning around 800-1000 calories per hour. Your choice of exercise equipment (the elliptical cross trainer) is excellent. It works the whole body therefore burning more calories when used vigorously, giving you a greater all over workout.
There are a few things you need to keep in mind. Determine your current calorie intake and keep a record of your calories burnt to see how close or far off the mark you are. Train consistently and most importantly enjoy your workouts. It’s beneficial to vary your routines between cardio, weights and a number of mixed gym classes as this will keep you interested, keep your body from plateauing and best of all keep you motivated.
A lot of people train just to feel good about themselves but as you’ve indicated you’re not happy about your weight gain. I feel if you have put into place what I have mentioned and follow it with discipline you may get greater results. If this is not the case, it may be worth getting a doctors check up to see if there’s an underlying issue restricting you from burning calories. For example, one of my clients recently had a similar experience and it was discovered at the doctors that she had an underactive thyroid. She’s been placed on the appropriate medication to correct the issue and is now getting the desired results in the gym that she was seeking.