not seeing results from diet / exercise

[presto]

i am about 5'9
weight around 16+ stone
- fat b#####d
age 23

a few weeks ago (4/5) i decided i wanted to do something about this - want to get into boxing, so completely changed my lifestile around.

from a diet of junk food + cola with no exercise.
i started do around 30mins cardi a day - HIIT on the stationary bike - 0.7 miles normal speed - 0.3 miles flat out. - also do around 15 mins on the heavy bag. this is at least 5 days a week.
for the diet i switched from eating crap, to more healthier food. - tuna / chicken sandwich for lunch. lots of lean meat, fish / chicken for dinner - drop the chips, go for the veggies etc.... also fruit as a snack.
completely dropped the cola from about 2ltr's a day to nothing but water now.
i have some free weights at home - but don't really use them. thaught it best not to try and increase muscle mass when on a heavily reduced calory diet.

........................................

i know it may not be up to much in the training department, but it was a massive improvement for me.

the problem is after around 5 weeks, i can see no noticable improvemrnt. i know that it i should be thinking long term. and that it is not just an overnight thing. but it is rather disheartening after 5 weeks. especially as i was anticipating some decent weight loss early on.

i will stick too it, but should i be seing improvements by now?

[Miles Leach]

stick with it and do more cardio...also do not eat after 6 or 7 pm

[Mehwulfe]

Kick the cardio up from 30 minutes to 60 minutes. If you're not in well enough shape yet to last the entire hour yet or are restricted by time, cut it down 45 minutes perhaps in the morning and then another session (+30 mintes) in the evening.

As for seeing results, you can draw on non-visual forms of result for inspiration too. Do you find yourself tiring less quickly, feeling the burn in your calves at a later point in your cardio, or able to hold sustain bag sparring for longer? Use any improvement you feel or see as a morale booster.

[presto]

cheers for the replys.

to be honnest time restrictions do not apply (work from home)

what i have been doing is: (bike)
morning - 5 miles (roughly 10-12 mins)
afternoon - 5 miles
evening - 5 miles
boxing - 15 mins - usually evening.

i chose to do 10 ish minuit spells, as i thaught i would keep my metabolism quite high throughout the day.

today i can handle 10 miles (around 25 mins) no problem in 1 session - though today was the first time i upped it from 5 to 10 miles.

i highly doupt i could go the full 1 hour. but tommorow i will go as long as i can, just to see how far i can go.

i have noticed some improvements in stamina, especially with the heavy bag. - will keep you informed.

[Ian Coe]

Are you concerned about your joints, hence the reliance on the bike


Or is ther another reason?

Also....15 min boxing. What are you doing, 15 minutes of just throwing your hands?

[presto]

the bike is just for convenience, - i did plan to go on the occasional run but never really started.

with the boxing (heavy bag)
roughly 3 min rounds:
1 min left jab
1 min straight right
1 min jab / straight combo. sometimes double jab right etc...

will do 2 or 3 (normally 2) rounds of that - varying strength / speed - always trying to keep propper form + stance.

3 mins - hook work, - head / body, left / right.
at a slower pace - trying to use propper form. right hook is OK - but left is terrible, so very little power with the LH.

3 mins - random combo's - trying to mix in all the punches, bit of movement.

........................................ ........

i used an instructional vid for the punches techneque - the first couple of weeks was just concentrating on form / stance etc.... hoping to get the techneque right and not learn any bad habbits, as training alone i wouldn't have anyone to pick up on any mistakes.

have to admit i should take a closer look at the stickys for a proper heavy bag routine -

[bacon]

You should consider strength training. I think there's a forum somewhere around that might help...

[LPF4]

Keep going.

Remember body weight loss is dependent on how many calories you eat vs. how many calories you expend.

Too few calories - You could be eating too little because your exercising so much and your body is trying to conserve what fat it has.

Too many calories - With exercise comes increased apetite maybe your eating too much.

Most likely you are exchanging body fat for muscle. Your weight remains the same for the most part, but your clothes fit loose in time. Remember muscle is denser than fat. Lift weights!

I'd say keep doing what your doing maybe check how many calories your eating and give it some time.

Good job.

[Mark Limbaga]

It could also mean you have to up your intensity

[TheRapist]

Presto,

Simply avoiding junk food does not guarantee weight loss. Even good food in large enough amounts can lead to weight gain or maintaining weight. You really need to dilligently count how many calories you are consuming on typical day and report back to us. And don't worry about the slow results. Humans evolved over millions of years to store a lot of energy in fat. How do you think people can survive on no food for over a month? But don't despair, you can win the battle if you stick with it.