So is it just water weight?
Iguessicandothis
Posts: 2,132 Member
I've lost almost 5 pounds now and feel great! Who knew that cutting out entire bags of chips every night would make my tummy feel so much better;). But I've been told it's likely water weight. So how do I burn actual fat? Do I need to go below my goal weight and if so, by how much? Or is it time to build muscle?
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Some of it likely is water. Some isn't.
What you really need to do to see actual fat loss is look at long-term trends. In the short term, glycogen and water just confound everything, but since these fluctuate within certain ranges, as you look over longer and longer time windows, you see the trend emerge, and the trend is primarily a change in fat.
Early on, it's hard to say what is what. You need more data.
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In addition to the above, it doesn't matter. Most of the time people start a diet they tend to lose some water along with fat.
You'll never be able to tell definitively but it's going to be happen regardless.0 -
Ok, but if I'm at my goal weight, should I be eating to maintain or still to lose slightly for the next few weeks?0
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I'm a bit paranoid, because I used to have a lot of trouble putting weight on right up until this year.0
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Are you happy with where you are at?
Maintain.
Want to lose more?
Keep dieting.0 -
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this ..
you may want to consider a structured lifting program like strong lifts or all pro beginner routine and do a recomp where you lose some fat and add some muscle...0 -
this ..
you may want to consider a structured lifting program like strong lifts or all pro beginner routine and do a recomp where you lose some fat and add some muscle...
Yeah, I've been mulling that over...it's scary to me since I'm a weakling and clueless. But some of the ladies on here have very motivating pics.0 -
this ..
you may want to consider a structured lifting program like strong lifts or all pro beginner routine and do a recomp where you lose some fat and add some muscle...
Yeah, I've been mulling that over...it's scary to me since I'm a weakling and clueless. But some of the ladies on here have very motivating pics.
stronglifts would probably be a great program for you then, as you can start really low with the weights and work your way up. IMO it is a great introduction to compound movements and will build you a solid foundation of strength..
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Eat! You look and feel great. Get into maintenance and start reading through some of those lifting programs (or body weight programs) if you want to start changing your body composition.0
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http://stronglifts.com/5x5/
It is an exercise routine focused on building muscle for beginners, focusing on compound (using lots of muscles at once) lifts.
Thank you:). So machines, not free-weights?0 -
http://stronglifts.com/5x5/
It is an exercise routine focused on building muscle for beginners, focusing on compound (using lots of muscles at once) lifts.
Thank you:). So machines, not free-weights?
Absolutely free weights. Not machines.0 -
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Ok, I'm going to check out my local gym and then I'll probably be back with tons more questions.
Yikes, just using the words "I" and "gym" in the same sentence gives me heart palpitations. Bad memories of junior high gym class!0 -
arditarose wrote: »
http://stronglifts.com/5x5/
It is an exercise routine focused on building muscle for beginners, focusing on compound (using lots of muscles at once) lifts.
Thank you:). So machines, not free-weights?
Absolutely free weights. Not machines.
This
It's about balance along with gaining strength and keeping your muscle while losing fat. I was also a weakling when I started lifting. I had also only lost about 30 lbs at that point. It's been two years and I'm still gaining strength with SL 5X5. I have the app on my smartphone and follow it to a T 3 days a week. I went from not being able to lift the bar (45 lbs) to being able to squat my own weight (180 ish) in a little over 6 months and still going strong.0 -
Ok, I'm going to check out my local gym and then I'll probably be back with tons more questions.
Yikes, just using the words "I" and "gym" in the same sentence gives me heart palpitations. Bad memories of junior high gym class!
One of the most awkward times of my life. And now I'm a gym rat.0 -
arditarose wrote: »Ok, I'm going to check out my local gym and then I'll probably be back with tons more questions.
Yikes, just using the words "I" and "gym" in the same sentence gives me heart palpitations. Bad memories of junior high gym class!
One of the most awkward times of my life. And now I'm a gym rat.
Completely agree. The awkwardness lasted about a whole 5 minutes until I realized no one cared what I was doing there as long as I was being productive taking up the squat rack rather than wasting space when someone else could be using it.
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madhatter2013 wrote: »arditarose wrote: »
http://stronglifts.com/5x5/
It is an exercise routine focused on building muscle for beginners, focusing on compound (using lots of muscles at once) lifts.
Thank you:). So machines, not free-weights?
Absolutely free weights. Not machines.
This
It's about balance along with gaining strength and keeping your muscle while losing fat. I was also a weakling when I started lifting. I had also only lost about 30 lbs at that point. It's been two years and I'm still gaining strength with SL 5X5. I have the app on my smartphone and follow it to a T 3 days a week. I went from not being able to lift the bar (45 lbs) to being able to squat my own weight (180 ish) in a little over 6 months and still going strong.
Wow! Good for you.0 -
madhatter2013 wrote: »arditarose wrote: »Ok, I'm going to check out my local gym and then I'll probably be back with tons more questions.
Yikes, just using the words "I" and "gym" in the same sentence gives me heart palpitations. Bad memories of junior high gym class!
One of the most awkward times of my life. And now I'm a gym rat.
Completely agree. The awkwardness lasted about a whole 5 minutes until I realized no one cared what I was doing there as long as I was being productive taking up the squat rack rather than wasting space when someone else could be using it.
Yep. When I see someone new to lifting, a lot of times I can tell they are doing SL or Starting Strengths and I never judge. I'm so happy for them.0 -
Ok, I'm going to check out my local gym and then I'll probably be back with tons more questions.
Yikes, just using the words "I" and "gym" in the same sentence gives me heart palpitations. Bad memories of junior high gym class!
you will be fine ...
just remember to walk in their like you own the place, re-rack your weights, and make sure to try and mind other members "gym space" aka - don't stand behind the person doing deadlifts or squats....
we are here to help if you have questions...
@SideSteel group "eat, train, progress" is a great resource....0 -
arditarose wrote: »Ok, I'm going to check out my local gym and then I'll probably be back with tons more questions.
Yikes, just using the words "I" and "gym" in the same sentence gives me heart palpitations. Bad memories of junior high gym class!
One of the most awkward times of my life. And now I'm a gym rat.
Well, we'll see. But that's nice to hear!0 -
Thanks for all the encouragement! I decided to go with a personal trainer for a while, since I am such a newbie and I found out I have a rotator cuff injury. I need someone educated, to help me work as hard as I can without worsening my injury. The gym I'm joining is two blocks from my house, not a large fancy place but it has a good feel to it. I got a wisdom tooth pulled yesterday so I'll probably wait until the new year, but I'm excited to start building some muscle!
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Thanks for all the encouragement! I decided to go with a personal trainer for a while, since I am such a newbie and I found out I have a rotator cuff injury. I need someone educated, to help me work as hard as I can without worsening my injury. The gym I'm joining is two blocks from my house, not a large fancy place but it has a good feel to it. I got a wisdom tooth pulled yesterday so I'll probably wait until the new year, but I'm excited to start building some muscle!
sounds good …
just don't let the trainer steer you away from doing compound movements and trying to put you on machines or five pound dumbbells…if he/she does then get a new one ..
good luck0 -
Thanks for all the encouragement! I decided to go with a personal trainer for a while, since I am such a newbie and I found out I have a rotator cuff injury. I need someone educated, to help me work as hard as I can without worsening my injury. The gym I'm joining is two blocks from my house, not a large fancy place but it has a good feel to it. I got a wisdom tooth pulled yesterday so I'll probably wait until the new year, but I'm excited to start building some muscle!
sounds good …
just don't let the trainer steer you away from doing compound movements and trying to put you on machines or five pound dumbbells…if he/she does then get a new one ..
good luck
Thanks!0 -
I'd also suggest maybe adding Pilates to the routine, if you have an instructor in your area. I find it's really helped with my lifting as I gain flexibility and work out imbalances. Be aware though, forms of exercise can be like "religions", and your Pilates instructor might look down on strength training. My instructor, as good as she is, thinks women will get "big and bulky" doing weights. Hell, us men have trouble getting big naturally unless we're genetically predisposed.0
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I'd also suggest maybe adding Pilates to the routine, if you have an instructor in your area. I find it's really helped with my lifting as I gain flexibility and work out imbalances. Be aware though, forms of exercise can be like "religions", and your Pilates instructor might look down on strength training. My instructor, as good as she is, thinks women will get "big and bulky" doing weights. Hell, us men have trouble getting big naturally unless we're genetically predisposed.
I know what you mean. I train my dogs and compete with them and it's the same in the dog training world. There are Pilates classes included in my membership, so I might try them out.0
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