Went to the gym for 3 months, zero changes
I've been going consistently 3 times a week and even took protein, but my weight stayed the same and I didn't gain any muscle. When I asked my trainer, they just said 'it's because you're not controlling your diet.' Is it really impossible with just exercise? How do you all manage your diet?
9 answers
The trainer is right, but it feels like they put it too simply. I did weight training 3 times a week plus 20 minutes of cardio, and switched my diet to mainly chicken breast, eggs, and sweet potatoes. I gained 2kg of muscle in 3 months.
Have you checked your workout intensity? If you only use the same weight, your muscles won't grow. Progressive overload is key. For your diet, start by increasing protein to 1.5 times, and only eat carbs before and after your workout.
I totally get it because I've had the same experience. But don't give up—try changing your diet one step at a time. For example, start by eating tofu or eggs instead of ramen. Small changes add up!
I feel you... I'm six months in too, and there's almost no visible change. But when I checked my InBody, my muscle mass went up by 0.5kg and body fat dropped by 1%. Even if you can't see it, changes can still be happening.
Honestly, very few people lose weight through exercise alone. Diet determines about 70% of the results. I also only exercised at first and saw no change, but once I started counting daily calories and balancing my carb-protein-fat ratio, I felt the difference within two weeks.
How about your sleep and stress levels? Hormones play a big role too. I find that if I don't get at least 7 hours of sleep, my muscle recovery suffers. It might be worth looking at your overall lifestyle habits rather than just diet.
If dieting is hard, try starting small. I replaced breakfast with a protein shake, had a normal lunch, and only changed dinner to chicken breast with vegetables. I lost 2kg in a month.
How about asking your trainer for a specific meal plan? If you're paying for personal training, dietary coaching is usually included. Alternatively, try searching for 'fitness meal plan examples' on YouTube.
Exercise alone has its limits. I quit in disappointment after three months, but when I started again a year later and combined it with a proper diet, I saw a huge difference in just six months. Be patient and take it slow.