Weight up, body fat down
sblueyez
Posts: 156 Member
I joined a gym some months ago and have been doing classes 4 nights per week plus sometimes a walk or lifting on my own during the weekend. Nearly all of my muscles were atrophied due to lack of use (desk job) when I started. I have since gained 10lbs. My body fat measurement was taken when I first started this journey 4 months ago. I have lost 6% body fat. I know I should be glad and I am happy to see that I'm more toned but I haven't needed to get smaller clothes and the scale has gone up. Has anyone been in this boat? Will I slim out eventually?
In case it matters: Classes are a mix of toning, compound weight training, TRX, HIIT and Zumba.
Any input from someone who has experienced similar issues would be appreciated.
In case it matters: Classes are a mix of toning, compound weight training, TRX, HIIT and Zumba.
Any input from someone who has experienced similar issues would be appreciated.
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Replies
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How was your bodyfat % measured?0
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It was with a tape/calipers and handheld monitor by my trainer at the gym. It was part of the Polar BodyAge Assessment and also did my VO2 Max etc.0
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Are you tracking your food intake?0
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I'm going to go out on a limb and say that your body fat probably wasn't measured properly (probably both initially and the second time).
If you aren't seeing a reduction in weight, measurements, clothes, etc. I'd say you aren't losing fat.
Regardless, if this is what you're experiencing it comes down to the food you're eating. You are eating too many calories and are not in a deficit.0 -
Calorie deficit for weight loss, cardio and strength training for health and fitness0
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I do not have experience with this, but I'm wondering about weight accuracy. You know, everyone's weight naturally fluctuates so much during the day and day-to-day. Are you weighing at the exact same time every day and plotting a trend line? Or is it gym weigh ins? A little more info on that might help, too.0
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I do not have experience with this, but I'm wondering about weight accuracy. You know, everyone's weight naturally fluctuates so much during the day and day-to-day. Are you weighing at the exact same time every day and plotting a trend line? Or is it gym weigh ins? A little more info on that might help, too.
it's important to note that it has been a 4 month period of time. It should be a pretty clear trend at this point.0 -
You didn't mention anything about your diet? Are you maintaining a consistent caloric deficit, logging, weighing your food? What's your current intake level (calories)? Are you running a deficit or just counting on the exercise for the weight loss?0
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A not recently trained individual who has sufficient available fat CAN gain muscle even at a deficit. Newbie gains are NOT impossible.
Having said that... your 10lbs could be 5lbs or 15lbs. You haven't moved to smaller clothes... but you also haven't moved to larger clothes.
sounds like you are performing a very slow bulk.
i.e. that you are eating at a very slight degree above maintenance.0 -
A not recently trained individual who has sufficient available fat CAN gain muscle even at a deficit. Newbie gains are NOT impossible....
While that's true, 15+ pounds of muscle is far beyond "newbie gains". That would represent what a female eating at a solid surplus with optimal training could put on in about a year and a half. (I say 15+ pounds because she's listing a 10 pound gain plus a 6% loss in bodyfat, which would have to have been replaced by more muscle).
Either way, I'd agree that she's eating at a surplus and the BF% measurement was probably inaccurate. There could also be anomalies involved with the consistency of weighing (was it done at the same time of day, on the same scale, wearing the same clothes, same hydration/feeding levels, etc.).0 -
A not recently trained individual who has sufficient available fat CAN gain muscle even at a deficit. Newbie gains are NOT impossible....
While that's true, 15+ pounds of muscle is far beyond "newbie gains". That would represent what a female eating at a solid surplus with optimal training could put on in about a year and a half. (I say 15+ pounds because she's listing a 10 pound gain plus a 6% loss in bodyfat, which would have to have been replaced by more muscle).
Either way, I'd agree that she's eating at a surplus and the BF% measurement was probably inaccurate. There could also be anomalies involved with the consistency of weighing (was it done at the same time of day, on the same scale, wearing the same clothes, same hydration/feeding levels, etc.).
We are in agreement.
However I do not want her to go away with the impression that what she has been doing is not worthwhile, effective, and very good for her health.
Now, depending on goals, she probably needs to control food intake a bit to change the slight surplus she is eating at into a slight deficit. And while she is at it, she may want to invest $0 in a trending weight application to better track her underlying weight level changes.
web trendweight and weightgrapher
android Libra
iphone Happy Scale.0 -
My body fat % can fluctuate about ~4% in a given day. I use the Omron handheld monitor that you see at most gyms. My lowest reading is when I'm on a full stomach and fully hydrated, while the highest reading is early morning empty stomach. If I had to guess, I'd say you put on a little bit of muscle (newbie gains). Are you lifting a lot more weight then when you started i.e. have you gotten stronger? This would support my hypothesis. Is your goal to put on muscle or lose fat? If your goal is to continue putting on muscle, I'd say keep doing what you're doing. If you want to drop fat, you'll probably want to drop your calories (by eating less or burning more during your workouts).0
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cthakkar1985 wrote: »My body fat % can fluctuate about ~4% in a given day. I use the Omron handheld monitor that you see at most gyms. My lowest reading is when I'm on a full stomach and fully hydrated, while the highest reading is early morning empty stomach. If I had to guess, I'd say you put on a little bit of muscle (newbie gains). Are you lifting a lot more weight then when you started i.e. have you gotten stronger? This would support my hypothesis. Is your goal to put on muscle or lose fat? If your goal is to continue putting on muscle, I'd say keep doing what you're doing. If you want to drop fat, you'll probably want to drop your calories (by eating less or burning more during your workouts).
To clarify your body fat is not fluctuating itself, the omron meter you are using is fluctuating that much. **0 -
rainbowbow wrote: »cthakkar1985 wrote: »My body fat % can fluctuate about ~4% in a given day. I use the Omron handheld monitor that you see at most gyms. My lowest reading is when I'm on a full stomach and fully hydrated, while the highest reading is early morning empty stomach. If I had to guess, I'd say you put on a little bit of muscle (newbie gains). Are you lifting a lot more weight then when you started i.e. have you gotten stronger? This would support my hypothesis. Is your goal to put on muscle or lose fat? If your goal is to continue putting on muscle, I'd say keep doing what you're doing. If you want to drop fat, you'll probably want to drop your calories (by eating less or burning more during your workouts).
To clarify your body fat is not fluctuating itself, the omron meter you are using is fluctuating that much. **
Sorry - that's what I meant to say. Thanks for clarifying.0 -
cthakkar1985 wrote: »rainbowbow wrote: »cthakkar1985 wrote: »My body fat % can fluctuate about ~4% in a given day. I use the Omron handheld monitor that you see at most gyms. My lowest reading is when I'm on a full stomach and fully hydrated, while the highest reading is early morning empty stomach. If I had to guess, I'd say you put on a little bit of muscle (newbie gains). Are you lifting a lot more weight then when you started i.e. have you gotten stronger? This would support my hypothesis. Is your goal to put on muscle or lose fat? If your goal is to continue putting on muscle, I'd say keep doing what you're doing. If you want to drop fat, you'll probably want to drop your calories (by eating less or burning more during your workouts).
To clarify your body fat is not fluctuating itself, the omron meter you are using is fluctuating that much. **
Sorry - that's what I meant to say. Thanks for clarifying.
No worries, just wanted to make sure OP knew. I also have an omron which can fluctuate from 22% down to 14% depending on my hydration levels, so I feel you there!0 -
cthakkar1985 wrote: »My body fat % can fluctuate about ~4% in a given day. I use the Omron handheld monitor that you see at most gyms. My lowest reading is when I'm on a full stomach and fully hydrated, while the highest reading is early morning empty stomach. If I had to guess, I'd say you put on a little bit of muscle (newbie gains). Are you lifting a lot more weight then when you started i.e. have you gotten stronger? This would support my hypothesis. Is your goal to put on muscle or lose fat? If your goal is to continue putting on muscle, I'd say keep doing what you're doing. If you want to drop fat, you'll probably want to drop your calories (by eating less or burning more during your workouts).
When I joined a new gym last year, they offered me a free initial consultation with a trainer where they'd weigh me, measure my BF% and give me a complimentary orientation workout. I asked how they measured bodyfat and she said it was with a handheld monitor. I said no thanks. I can get a more accurate estimate by looking in the mirror, or with the calipers I have at home.0 -
Yes, I've become much stronger. I went from barely being able to squat to a 35lb goblet squat. I started at 20lbs for tricep pull downs and now max out at 60. I couldn't do a kettle bell swing with rotation at all without cramping and now I can. I also wasn't able to even do glute bridges.
I think it would help you help me to keep in mind that I was severely atrophied. For example, one day I picked up my computer bag and separated my shoulder. I'm pretty sure I was a sack of bones and fat.
Now I see my butt lifting, my hamstrings have showed up and I'm seeing definition in my biceps. I haven't lost any inches in my hips but the shape is different. Weird right?
I'm not without challenges and still have a lot of room to grow technique and ability-wise but I've really accomplished a lot here and I'm just wondering if I have hope of slimming out eventually. I would much rather be strong and a larger size than slim and weak but a little change in size or scale wouldn't make me feel terrible, you know?
Thanks for all of the input!0 -
cthakkar1985 wrote: »My body fat % can fluctuate about ~4% in a given day. I use the Omron handheld monitor that you see at most gyms. My lowest reading is when I'm on a full stomach and fully hydrated, while the highest reading is early morning empty stomach. If I had to guess, I'd say you put on a little bit of muscle (newbie gains). Are you lifting a lot more weight then when you started i.e. have you gotten stronger? This would support my hypothesis. Is your goal to put on muscle or lose fat? If your goal is to continue putting on muscle, I'd say keep doing what you're doing. If you want to drop fat, you'll probably want to drop your calories (by eating less or burning more during your workouts).
When I joined a new gym last year, they offered me a free initial consultation with a trainer where they'd weigh me, measure my BF% and give me a complimentary orientation workout. I asked how they measured bodyfat and she said it was with a handheld monitor. I said no thanks. I can get a more accurate estimate by looking in the mirror, or with the calipers I have at home.
I agree that they aren't very accurate, but my goal is just to get a directional (how much did it go up or down) measure over the course of several months. I don't actually care what the number says. Also, I check once a month in the morning and eat the exact same thing/drink same amount of water the day before checking to minimize any variance. Primarily, I use it to make sure I'm not losing too much muscle while cutting or gaining too much fat while I'm bulking. But I've now heard from a few people that calipers are better, so I'll look into those. Thanks.0 -
Yes, I've become much stronger. I went from barely being able to squat to a 35lb goblet squat. I started at 20lbs for tricep pull downs and now max out at 60. I couldn't do a kettle bell swing with rotation at all without cramping and now I can. I also wasn't able to even do glute bridges.
I think it would help you help me to keep in mind that I was severely atrophied. For example, one day I picked up my computer bag and separated my shoulder. I'm pretty sure I was a sack of bones and fat.
Now I see my butt lifting, my hamstrings have showed up and I'm seeing definition in my biceps. I haven't lost any inches in my hips but the shape is different. Weird right?
I'm not without challenges and still have a lot of room to grow technique and ability-wise but I've really accomplished a lot here and I'm just wondering if I have hope of slimming out eventually. I would much rather be strong and a larger size than slim and weak but a little change in size or scale wouldn't make me feel terrible, you know?
Thanks for all of the input!
My questions above:
You didn't mention anything about your diet? Are you maintaining a consistent caloric deficit, logging, weighing your food? What's your current intake level (calories)? Are you running a deficit or just counting on the exercise for the weight loss?
The old saying goes that "You can't out-train a bad diet". If you're not eating at a caloric deficit, you won't lose weight. Great job on the strength gains, you've definitely come a long ways - but if you don't have the diet part under control yet, now's the time to dial it in if you want to see the number on the scale start dropping.0 -
I log my food in MFP. I'll use today as an example...
I try to keep around 1400 calories per day but today I ate 1690. I burned 500 working out (toning class and a treadmill walk after) So essentially I ate back some of my exercise calories but not all of them. On days where I don't exercise I don't eat as much.
Coincidentally I have been very hungry for the past few days and I'm wondering if that's my body putting up a fight trying to avoid letting go of some fat, or if I actually do need to eat more.
I don't do low carb but since I'm not a marathon runner I'm not intaking a ton of them either. I don't fee that great when I overdo it on carbs so that's the main reason for limiting them. I think I definitely need to pay more attention to where the calories are coming from and eat cleaner.
Thank you so much!!0 -
I log my food in MFP. I'll use today as an example...
I try to keep around 1400 calories per day but today I ate 1690. I burned 500 working out (toning class and a treadmill walk after) So essentially I ate back some of my exercise calories but not all of them. On days where I don't exercise I don't eat as much.
Coincidentally I have been very hungry for the past few days and I'm wondering if that's my body putting up a fight trying to avoid letting go of some fat, or if I actually do need to eat more.
I don't do low carb but since I'm not a marathon runner I'm not intaking a ton of them either. I don't fee that great when I overdo it on carbs so that's the main reason for limiting them. I think I definitely need to pay more attention to where the calories are coming from and eat cleaner.
Thank you so much!!
I agree with all the excellent advice in the thread and think your new fitness routine is great and long may you keep it up
But you have to fix your food intake because I would almost guarantee at this stage you are underestimating your food consumption and eating over your TDEE whatever numbers you think you are reaching
Get a digital scale, weigh everything including oils. Get ferocious on your logging
Double check every entry against pack, usda database, calorie websites before using for the first few months ( might help to delete all frequent / recent foods before you start if that function works) so you can build up your favourites and recents with accurate entries
Don't overestimate your calorie burns ..if you are eating them back which you should following MFP ...a "toning" class would be 200 - 300 max (whatever it is ..yoga / weights?) walking on a treadmill would take about 30 minutes at some intensity to hit 2-300 ...if you are logging by MFP database half the amount
You need to fuel your exercise so either follow a cut from TDEE (accurate TDEE) or follow MFP and eat back half of exercise calories.
Hunger goes in waves IME as can weight loss ...there can be a lot of scale weight loss masked in monthly cycles, carb/sodium and change up in exercise
The is no need to do low carb ..ever ...unless you wish to
Weigh yourself at home, when you get up, after you use the bathroom, before you eat or drink anything and nekkid to get a somewhat consistent set of weights
Ignore the fat reading ...I would find it doubtful ....if really interested invest in a dexa scan ....if vaguely interested just jump up and down naked in front of a mirror ..if it jiggles and isn't boobs or genitals, it's fat
Hth0 -
I log my food in MFP. I'll use today as an example...
I try to keep around 1400 calories per day but today I ate 1690. I burned 500 working out (toning class and a treadmill walk after) So essentially I ate back some of my exercise calories but not all of them. On days where I don't exercise I don't eat as much.
Coincidentally I have been very hungry for the past few days and I'm wondering if that's my body putting up a fight trying to avoid letting go of some fat, or if I actually do need to eat more.
I don't do low carb but since I'm not a marathon runner I'm not intaking a ton of them either. I don't fee that great when I overdo it on carbs so that's the main reason for limiting them. I think I definitely need to pay more attention to where the calories are coming from and eat cleaner.
Thank you so much!!
Your logging is very very off. You do not gain 10 lbs by being in a deficit, you are eating probably double what you think you are eating.
Your training apparently works, as in, it makes you stronger. But, you are eating way more than you think, so weight loss is not going to happen until you change this.0 -
Lots of great advice here, now I need to go buy a digital scale. I'd like to add to make sure you're eating enough protein since you're lifting weights. The only other thing I'd add is to read up on how the menstrual cycle effects food cravings and calorie needs-in particular women burn more calories during the luteal phase. Good luck! 0
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Lots of good advice here. I recommend a digital scale as well. You can log an apple into MFP, and it tells you its 80 calories. You cut out the middle and weight it, you have 125 calories. So if a lot of food items are off by 30-40 calories, you can be way over your daily goal bc of the inaccuracy.0
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I didn't realize how innaccurate the MFP data was. Is it just because so many people input what they think an apple is? It is difficult for me to log foods because I don't eat a lot of stuff with a label to scan so I have to go in and log ingredients individually. There's a lot of room for error that way. I do have a food scale and I'm not afraid to use my measuring cups and spoons.
I'm not the biggest fan of eating protein but I try to eat 110g.
For calories burned I use a MyZone HRM and an Apple Watch. Not that I'm crazy and like to double check but I just usually have my watch on and then when I work out I put on the HRM. I believe the calories burned are correct because the two are nearly the same each time. I'm like 45lbs over weight so that why I put up such high numbers. A healthy weight person probably would only burn 300.
Lol. I don't need to jump up and down to see the jiggle, it just happens when I walk haha
In all I think I'll continue my endeavors at the gym because even if I don't lose weight I'm still healthier and stronger than I was when I was just sitting on the couch. I'll be paying better attention to my diet as well. Thank you all for the input!0 -
...In all I think I'll continue my endeavors at the gym because even if I don't lose weight I'm still healthier and stronger than I was when I was just sitting on the couch. I'll be paying better attention to my diet as well. Thank you all for the input!
You've got the winning combination right there. Once you get the calorie intake dialed in, you'll see the weight/inches start dropping.0 -
I didn't realize how innaccurate the MFP data was. Is it just because so many people input what they think an apple is? It is difficult for me to log foods because I don't eat a lot of stuff with a label to scan so I have to go in and log ingredients individually. There's a lot of room for error that way. I do have a food scale and I'm not afraid to use my measuring cups and spoons.
I'm not the biggest fan of eating protein but I try to eat 110g.
For calories burned I use a MyZone HRM and an Apple Watch. Not that I'm crazy and like to double check but I just usually have my watch on and then when I work out I put on the HRM. I believe the calories burned are correct because the two are nearly the same each time. I'm like 45lbs over weight so that why I put up such high numbers. A healthy weight person probably would only burn 300.
Lol. I don't need to jump up and down to see the jiggle, it just happens when I walk haha
In all I think I'll continue my endeavors at the gym because even if I don't lose weight I'm still healthier and stronger than I was when I was just sitting on the couch. I'll be paying better attention to my diet as well. Thank you all for the input!
That's all win
I would suggest chucking out the measuring spoons and cups though and just weighing
Hang on ...there's a clip0 -
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I didn't realize how innaccurate the MFP data was. Is it just because so many people input what they think an apple is? It is difficult for me to log foods because I don't eat a lot of stuff with a label to scan so I have to go in and log ingredients individually. There's a lot of room for error that way. I do have a food scale and I'm not afraid to use my measuring cups and spoons.
I'm not the biggest fan of eating protein but I try to eat 110g.
For calories burned I use a MyZone HRM and an Apple Watch. Not that I'm crazy and like to double check but I just usually have my watch on and then when I work out I put on the HRM. I believe the calories burned are correct because the two are nearly the same each time. I'm like 45lbs over weight so that why I put up such high numbers. A healthy weight person probably would only burn 300.
Lol. I don't need to jump up and down to see the jiggle, it just happens when I walk haha
In all I think I'll continue my endeavors at the gym because even if I don't lose weight I'm still healthier and stronger than I was when I was just sitting on the couch. I'll be paying better attention to my diet as well. Thank you all for the input!
MFP data, assuming you got the right entry, is not inaccurate. You do need to make sure you are getting the right entry though as for some foods there are regional differences that add up quickly. Generic entries or home-made entries should be avoided as you don't know what they are based on. The big issue I often encounter is not the entries, but how the user measures what they input. Estimating, using volume measures like measuring cups and spoons for anything but liquids, and things like that will result in major user errors on amounts. That is why a digital kitchen scale for all solids and things like nut butters, grated cheese and the like is absolutely necessary.0 -
Yes, I've become much stronger. I went from barely being able to squat to a 35lb goblet squat. I started at 20lbs for tricep pull downs and now max out at 60. I couldn't do a kettle bell swing with rotation at all without cramping and now I can. I also wasn't able to even do glute bridges.
I think it would help you help me to keep in mind that I was severely atrophied. For example, one day I picked up my computer bag and separated my shoulder. I'm pretty sure I was a sack of bones and fat.
Now I see my butt lifting, my hamstrings have showed up and I'm seeing definition in my biceps. I haven't lost any inches in my hips but the shape is different. Weird right?
I'm not without challenges and still have a lot of room to grow technique and ability-wise but I've really accomplished a lot here and I'm just wondering if I have hope of slimming out eventually. I would much rather be strong and a larger size than slim and weak but a little change in size or scale wouldn't make me feel terrible, you know?
Thanks for all of the input!
I am really no expert but if you want to be slimmer maybe try out yoga now that you got your strength back.
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https://www.youtube.com/watch?v=JVjWPclrWVY&feature=youtu.be
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