Best intensity

lauraoshea123

Hi I was wondering if anyone knows what the best type of intensity to do on the treadmill to lose weight but not gain muscle as I have been doing high intensity intervals but have not lost any weight and gained serious muscle on the top of my legs to the point where it looks stupid .....I need help

wilsoncl6

Well, considering it would take likely around a year to gain just a single pound of muscle even for guys, what you are seeing most likely isn't new muscle growth, just muscle pump from fluids being pumped into your legs for recovery. Human beings just don't gain muscle like that especially just from running. If you are not losing weight it probably isn't because you aren't doing enough intense exercise, as exercise is not even really necessary to lose weight. You are probably just eating more calories than you are burning and that should be your first evaluation and adjustment.

belgerian

First of All a calorie deficit is what causes weight loss. Exercise helps maintain and or create that deficit, along with many other health benefits. Myself I enjoy running and I do have the calves to prove it combined with some HIT on a treadmill and some weight training. But as stated above if you are eating at a deficit it is nearly impossible to gain muscle. For myself running has been my primary for weight loss (Fat).

BenjaminMFP88

lauraoshea123 wrote: »

Hi I was wondering if anyone knows what the best type of intensity to do on the treadmill to lose weight but not gain muscle as I have been doing high intensity intervals but have not lost any weight and gained serious muscle on the top of my legs to the point where it looks stupid .....I need help

the treadmill isn't going to develop any significant muscles over the long run. There may be some noob gains but that's it. If you're looking to burn fat, every study i've read promotes 1 of two approaches.

HIIT - Basically sprint at 100% of all you got for a few seconds, then rest for a few. rinse and repeat for 10-20 minutes
LISS - Low intensity for longer periods, we're talking H/R at 130ish or whatever.

Regardless, as someone else stated, losing fat primarily comes from a caloric deficit.

jacksonpt

Don't confuse water retention and a post workout "pump" with gaining muscle. The first 2 are easy to do and happen very often. The last is very hard to do and takes a VERY long time.

To your question... intensity doesn't matter. Decide how long you have for your workout, and go at the max intensity you can sustain for that time. After that, eat right and be patient... results will come.

lauraoshea123

I have 1200 cal a day... I did do the insanity for 4 month so maybe part of it is from that also I dont really give myself time to recovery I run everyday so maybe wilsoncl6 is right my legs are just pumped also I may be eating the wrong things I eat my fruit and veg but I think im having to many carbs....thanks for all your input :-D