building muscle (yay) but not losing fat (ugh)-Help!!

goldenrun358

goldenrun358

Cathlete
OK ladies and experts, I am in need of help. I have been building muscle, but I am not losing any fat on top. I'm not sure what my percentage of body fat is, but I think it's around 21%. I'd be very happy with 17%. But, with the added muscle, and my static fat level, I just look bigger. Bigger is NOT what I'm going for.

I keep thinking that I'm increasing my BMR with the added muscle. Obviously not enough.

When I'm lifting, my upper body looks great, I can see a lot of definition and I am happy about this. But, when I not lifting, I don't look toned at all. This confuses me. Same arms, one minute look defined, later same day, limp! Anyone else have this?

I am actually scared to keep lifting heavier. I don't want this to get worse! If I keep building muscle but do not lose fat, I feel like I'll be huge. Sleeves are now tight around my arms and my pant legs are skin tight.

Now, here is the kicker. I'm in a wedding in two weeks. (AHHHH!) I measured between two sizes--I ordered down a size. Dumb. And it's a little tighter than I would like. Well, truthfully, it's huge in the breast area, a little lose in the waist, and skin tight are the hips and butt area. Nice. This is stressing me out! I need an immediate intervention. I figure in two weeks, I can still drop 4lbs, this would help immensely. Why I didn't start earlier has something to do with denial....

So, what has worked for you to slim it down in an emergency? Should I lift heavy and do cardio (4DS) or do circuits (BM2 premix, Drill Max, LIC) or should I do total body two days per week and a variety of cardio 3-4 days per week?

I am cutting down to 1500 cal per day (if I have the willpower to stick with this) and it's going to be as clean as possible, high protein, healthy fats, good carbs, lots of veggies, and moderate fruit.

And one more question: did anyone else experience an increase in size overall before starting to shed fat? Anyone feel that it's difficult to find clothes that accommodate muscles? Does this go away when you burn the fat?

Sorry this is so long, but I am just short of wigging out over this! Any help or tips would be appreciated! TIA!
 
>
>When I'm lifting, my upper body looks great, I can see a lot
>of definition and I am happy about this. But, when I not
>lifting, I don't look toned at all. This confuses me. Same
>arms, one minute look defined, later same day, limp! Anyone
>else have this?

Ok. I don't have the answer, but it seems you've stolen my arms!!!!

I'd love the answer, too

Nan
 
Bumping for you!:) I'm in a similar boat -- I feel like I need to lose that layer of fat that's covering my muscles.
 
I'm not sure I have THE answer but I'll offer some suggestions. It sounds like you have a very short amount of time to lose a little weight. First, I would start adding some extra low impact cardio sessions. Like in addition to your regular workouts, I would take a brisk walk (or something you find enjoyable - but lower impact) for an hour almost each day. You'll need to burn more calories so this should bump that up for you.

Also, I would change my lifting routine. You seem to be bulking up a little (which could totally be temporary) so you might want to consider doing your lifting workouts in a circuit fashion. Go from one exercise to the next with little to no break in between. You shouldn't lift too heavy doing this (I would suggest around 60-65% of your one rep max - if you don't know this then chose a weight you would use for an endurance workout). And don't forget to add your low intensity cardio workout on the same day.

As far as eating goes, you may want to start limiting your carbs (temporarily of course!) like body builders do. They start to limit carbs around 2 weeks (I think?) before they have an event. Beware that this may dehydrate you so drink plenty of water! If you find your energy is zapped, add in a couple pieces of fruit before your workouts to help give you some energy. The less carbs you have the less energy you have so you may want to consider eating them around your workout times. You may not have to think too much about carbs if your eating perfectly 'clean' as well.

HTH! :)
C
 
I think Carolyn is right about the diet. Low carb, in my experience, is the fastest way to lose weight.

I'm not sure about the strength training though. Normally I'd have agreed w/Carolyn about this too but over the last year I've been reading stuff that has totally confused me re. strength training & weight loss. Like, heavy weight lifting increases weight loss more than extra cardio b/c it increases your metabolism when you're NOT exercising. Something about how your body's metabolic rate goes up w/heavy lifting b/c the body has to work harder to repair muscle fibers.

I dunno, probably I muddled the issue even more. But still, cut out the carbs & you'll drop weight fast.
 
>I'm not sure about the strength training though. Normally I'd
>have agreed w/Carolyn about this too but over the last year
>I've been reading stuff that has totally confused me re.
>strength training & weight loss. Like, heavy weight lifting
>increases weight loss more than extra cardio b/c it increases
>your metabolism when you're NOT exercising. Something about
>how your body's metabolic rate goes up w/heavy lifting b/c the
>body has to work harder to repair muscle fibers.

Hey Lauramax! :)

I think that you're right about heavy weight training. It does build more muscle which can help with weight loss. From what I understand though, it may be more applicable over the long term (which is why I mostly lift heavy now). For short term weight loss, I'm thinking circuits may do the trick but only because it's a change from her regular routine. Anyway, that's my 02 cents. But I will concede that you have more experience with heavy lifting than me. I've only been doing it for around 8 months now. :)

C
 
I dunno Carolyn, you might be right. I lift heavy b/c I enjoy it, not for weight loss purposes. And I'm really skeptical about all these new theories that a lot of cardio burns muscle mass instead of fat, yadda yadda yadda b/c I do cardio 5-7 days a week and, not only have I not experienced muscle loss, I've increased my strength significantly, especially recently b/c I tend to exercise more when it's light outside earlier & later.

It's just all so confusing! x(
 
My experience with heavy lifting is that I do get a little bigger before I get smaller especially when my diet is not perfect. Your muscles grow, increase your BMR, and then help burn the away the fat. It's hard to build muscle and reduce fat at the same time. The focus is usually one or the other. When you are focusing on building muscle, for example, you need calories and carbs to feed your muscle (heavy weight training days). When you want to lose weight, you restrict your calories and lower carbs (cardio days).

This is what has worked for me...

DIET: To lose size quickly reduce calories, lower carbs (I do 1 gm of carbs per lb of body weight) increase EFAs (you need good fat to burn fat). But don't have more than 25-30 gms of protein per sitting as your body doesn't process more than that. So this means smaller meals, often. Eat your carbs early in the day and before and after your workouts.

EXERCISE: until the wedding increase cardio/ increase activity.. do higher rep total body workouts or circuits and vary cardio intensity (HIIT, intervals, steady). Add an extra activity - like a walk (I play dance revolution on my Wii)

Resume heavy lifting after the wedding. Heavy lifting is beneficial for the longer term. But I would take a break from it every few weeks and do high rep/circuits. For example, maybe you do 3 weeks heavy/ 1 week light, or 3/2, or whatever depending on your emphasis and goals.

Again, this is what has worked for me. everyone is different. good luck.
 
I was thinking along the same lines-go with circuits, lighter weights. And you are totally right about increasing calorie expenditure during the day. And I am trying to limit carbs. This one is hard for me, but rather than saying "limiting carbs" I say "eating the good carbs". And, I've been limiting it to one good carb at every meal, rather than the two or three that I used to eat.

I've been doing a lot of reading about figure competition dieting and that is similar to what I am trying to achieve. Maybe slightly less restrictive.

So far today, I've had protein pancakes for breakfast (I use 1/2c. oatmeal, 1/2c. 1% cottage cheese, 3 egg whites, two packets of splenda covered with mashed strawberries) and a Jay Rob protein shake (just got back from the health foods store and I bought the tropical dream sicle--it's pretty good). That's it so far today and I am stuffed! Oh, and lot's of water!

So what do you guys think about starting P90X? I've borrowed the program from a friend and thought this might be a good way to mix it up. I won't follow it exactly, but will use it to make my own routine. I've been working out with Cathe exclusively for a while now and thought this might be a good shock.
 
LauraMax, it is all very confusing and sometimes the more I read and learn, the more frustrated I become. And then you read things about doing less cardio more weights, cardio burning muscles, etc, and I want to pull my hair out!

And I also enjoy lifting heavy, but I do not enjoy my clothes feeling tighter! GRRRRR!!!

How low with the carbs?
 
I really appreciate all the advice ladies! It seems that cutting the carbs is a must at least temporarily! I'd really like the dress to have a little room in it!
 
RE: building muscle (yay) but not losing fat (ugh)-Help...

You've gotten great diet and workout information but I don't think anyone mentioned SPANX. If you get close but still want a little room in the dress, what about SPANX or the Target brand (made by the same maker as SPANX but cheaper).

Just a thought.
 
RE: building muscle (yay) but not losing fat (ugh)-Help...

I'm with ya on the Spanx. I have a pair and will definitely be shimmying into them! Hopefully, with my intensified efforts and the help of Spanx all will work and look fine.
 
RE: building muscle (yay) but not losing fat (ugh)-Help...

I totally agree with you Lauramax, its all sooo frustrating to me too! I have been working out for over 15 years and still don't know what works best..that is without totally killing myself!

I too can lose definition it seems overnight!:eek: I was on a 12 week program that included two 50 minute cardio sessions per day, 4 days of lifting moderate to heavy weights and a diet plan that was 1,500 calories that limited carbs. Sure I got my bodyfat down, but I felt like crap and my face kinda looked like crap too-started to look sunken, not good for a woman in her early 40's.;)

So, here I am as well, wondering what is the best formula for looking my best, there are some days I think I might just give up eating altogether and do Pilates like all the Hollywood skinny women do. :7 Crap. Cathe seems to have found her perfect formula. Wish I could. I have a more endo/meso body type, so have to do the cardio--well at least I think...I do alot of cardio actually. Sigh.
 
Yes cut carbs or more importantly, be selective about what carbs you eat and when. before and after exercise, earlier in the day is better, and you should always have a little carb with your protein. Berries are the best fruit, green leafy veggies, and don't forget to add good fats.

I also avoid beans (including coffee), some diary (like cheese) and red meat as I don't digest these as well. Beans especially bloat me and stop my progress. Listen to your body, your body processes foods different.

Remember that diet is a larger part of the fitness equation and should partner with your exercise program.
 
RE: building muscle (yay) but not losing fat (ugh)-Help...

I had an unpleasant experience when I inadvertently starting eating too low carb. It totally took me by surprise since I wasn't trying to do it and regularly eat pitas, beans, fiber one, etc. I hadn't even been working out very much and bam- 9 lbs in one week. My weight doesn't go below 118 lbs no matter what; that week I went down to 112 lbs- it freaked me out! What made me figure out it was the lack of carbs was the stench. Ugh. It gave me such a complex, since I was trying to figure out if I'd always smelled horrible or what, I even thought about calling up my ex and asking him! No deodorant would fix it and it was this sickly sweet weird smell. I work in a chemistry building and I figured out that I "didn't smell" when I was standing in the organic chem lab (full of ketones).

So I'm not trying to discourage you, but to everyone else- is there a way to limit carbs without the smell? No weight loss is worth that.
 
RE: building muscle (yay) but not losing fat (ugh)-Help...

I think the smell that you are referring to is from ketoacidosis. Your body will use this process to turn fat into a usable energy source (the brain can only function off of glucose, the easiest way for the body to get glucose is through carbs). In the absence of or on a very restricted carb diet, the body must find a source of glucose and it will do this through ketoacidosis. It produces a fruity sweet smell.

I cannot and have no intention of taking my carbohydrate intake that low. I would never be able to function. I am just talking about a mild restriction and restricting to good carbs. Carbohydrates hold a lot of water and by decreasing carbs, I can lose a lot of water weight. It's just water, but hey, it helps :)
 
RE: building muscle (yay) but not losing fat (ugh)-Help...

Agreed! Losing water weight means alot more definition in my body at least. I could never go too low with the carbs, ever. I love a sweet treat every now and then and eat a ton of veggies and my rice cakes and whole grain tortillas. I hate limiting my carbs, I get very, very angry and very weepy.
 
RE: building muscle (yay) but not losing fat (ugh)-Help...

I've been experiencing this same thing recently and it is so annoying when you can read totally contradictory advice from extremely reputable fit people.

I've read BFFM - that's all about higher calories, extra cardio and weights right? Did that, got bigger and got exhausted. Then people say, you are overtraining.

I have been working with a trainer and doing really cool stuff - lifting heavy and yet the fat is not moving. Now early on he had me doing an hour of cardio after weights. That first 6 weeks I lost 4% body fat. Now I am stuck. Perhaps I need to do a ton of cardio again and keep the fod intake low..

Its hard - hard to want to stay with one track, but then you feel like it isn't working when you put on pants and they are TIGHT?? I so hear you all....that's where i am. Stuck!! I know I can change it, I just wish I knew 100% without a doubt which "way to go".


Kelly Olexa
www.olexa.myarbonne.com
 
RE: building muscle (yay) but not losing fat (ugh)-Help...

This is my theory: the body finds a weight in which it is comfortable and fights to stay there. And I find that the longer you are at the body's 'happy weight' the harder it is to lose. I'm thinking that we're trying to fight nature here and it's just not easy. This is one reason why we lose weight and then plateau; the body figures out what's going on and stops it! :)
This is why shocking the body is so important. If it can't anticipate what you're going to do, the weight will have more of a chance of coming off. Of course we could always try to accept our body's 'happy weight' or work with it with more of a gentle weight loss approach (changing activities/slowly lowering calorie intake/etc). Of course when you have a 2 week deadline, that doesn't work.

Carolyn
 
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