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Question
Posted by: Karools | 2008/07/30

Oefen met baie swaar gewigte

Hi Dok,

Ek is 25jr oud, weeg 55kg en is 1.58m lank, klein bou. Ek oefen nou al so 3mnde by ' n personal trainer. Ek sukkel vreeslik om so 2-3kg te verloor. Kan dit wees omdat hy my met baie swaar gewigte laat oefen. Ek ' bench'  10kg wat vir my swaar is, maar ek kry dit reg... Hy se ek moenie fokus om gewig te verloor nie, maar eerder cm verlies en toning. Ek stem saam, maar weet ook dat ek glad nie sleg sal lyk om so 3kilo' s te verloor nie? Dok weet tog hoe is ' n vrou en ' n skaal. Inteendeel het ek verlede jaar hierdie tyd 51kg geweeg en het goed gelyk. Ek is peervormig gebou, so ek kan altyd doen om my boude en bobene bietjie kleiner te kry. Hy het vir my die volgende dieet voorgestel vir gewigverlies (kilogramme). Wat dink dok van dit?
Ogg: Oats met 2% melk
Mid-ogg: 2 vrugte
Middag: Shake (USN Diet Fuel) met 2 provitas
Aand: Vleis en groente
Sal ek gewig verloor met dit?
Groetnis
PS: Wat is die rede hoekom ' n personal trainer jou met baie swaar gewigte laat oefen - ek kry soms net 8 reps gedoen?

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Our expert says:
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HI Karools

It could be. You may find that you have put on muscle mass while reducing fat mass, which would be a good thing. It happens quite often during training. I think that given your weight, I agree with the trainer, that losing weight will actually be difficult to do - your BMI is already 22, and there may not be that much to lose. So perhaps the goal should be to get fitter and not necessarily the scale. I think that's one thing.

The weight loss will take care of itself. So I know you will want to lose that weight, and you will, over time, but I can assure you that if you can improve muscle tone and lose cm's, then you will definitely notice the difference, and that's as good as the scale showing a few kilograms less.

That said, I do think that you don't need to be lifting quite as heavy as you are - you should be able to do 12 reps, not just 8, so I think that you might reduce those weight slightly. You can discuss this with the trainer - there is not much benefit to be gained from lifting very heavy like that, even for toning and losing cm.

Just quickly, in terms of diet, just be careful that you are not eating too LITTLE. People often think that if they can just eat less, they lose weight. This sometimes backfires, because your body is too smart for this, and it simply slows down your metabolic rate. So just be careful with the portion sizes - you must eat enough to lose weight, and if you are really concerned about it, consider seeing a dietician to make sure.

Good luck

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Our users say:
Posted by: jason | 2008/08/11

ek dink jy gaan it werklik maak met daai gewigte,10 kg is wel swaar maar solank jy nou nie wlke dag 10kg optel nie.Die gewigte is wat jou figuur laat verander

Reply to jason

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