Weight loss ~then~tone or does it matter?

radioactivegirl76

I had 80 lbs to lose and I'm down to my last 30. As my weight loss started to slow, I decided to increase my exercise. Prior to that I only walked or hiked casually.
Since adding HIIT, treadmill, boot camp, strength training, etc my fat lose had slowed down even more. I know I'm building muscle and muscle weighs more than fat...but my measurements are slowing down, too. My question is this: Is it better to lose the weight then tone the muscles or does it matter? If it doesn't matter than I need to figure out what's causing this overnight slow down. I'm having my RMR tested after my boot camp is done. Any advice is appreciated.

jemhh

It's better to prevent muscle loss by performing resistance exercise while you lose the weight than to lose more muscle than necessary during the course of weight loss and then having to rebuild that muscle plus more in order to achieve the look that most people consider "toned."

So keep strength training, in a progressive manner.

Scotty2HotPie

Just my 2 cents, but as you close in your goal weight, then you need to shift your focus on new goals.

What are your end goals?

For example, maybe you want to try to a 5K or other longer race? Maybe you want to get stronger and develop muscles? If you just want to lose more weight, maybe you need to readjust your daily calories? You may be burning less calories now since you've lost significant weight and you're in better shape.

I'm going to be an aspiring late 40's Instagram model some day... lol.

Anyway, your new goals will help dictate your training and diet intake.

psuLemon

It's a hell of a lot easier to maintain muscle than try to build it. And the closer to a normal weight, the more accurate with your logging you must be and the less room for error. But you should also be losing at a slower rate if your goal is to be lean and defined because you want to fuel your workouts (especially weight training) and fuel your muscles.

In terms of strength training, it's optimal to hit major muscle groups 2-3x a week. Generally a 3x full body routine or a 2 day split will be optimal to support muscle retention.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

NorthCascades

You're not building muscle by doing HIIT and walking on a treadmill. That's something everybody thinks about why they aren't losing weight, but it's usually not really the case. It's hard to build muscle, generally you need to lift heavy to do it.

jessef593

It's very unlikely that you're building muscle in a deficit, especially enough to effect the scale. It's very common where the leaner you get, the more your body tries to hold onto the fat. So that is when you need to be diligent with your counting and weighing. Along with ensuring you're only in a moderate deficit, since you're now at the point where your body would much rather use that metabolically costly muscle for energy than its emergency fat reserves. Which is when resistance training comes in as a way to show that you do indeed need all the muscle you have.

pondee629

"My question is this: Is it better to lose the weight then tone the muscles or does it matter? "

I really don't see any reason to wait to "tone the muscles". Weight loss is due to caloric deficit. Exercise is for health and strength. The two have never been mutually exclusive. You can always do both and I wee no reason not to do both.

croftie4

1kg of muscle weighs the same as 1kg of fat but muscle takes up less space

I have always been told at the gym by the PTs that doing weights now will help me retain muscle but I won't be able to build any until I start increasing my calories.

pondee629

"1kg of muscle weighs the same as 1kg of fat but muscle takes up less space" Yes, however, more to the point; the weight of a ml of fat and a ml of muscle.

"muscle does weigh more than fat if you compare same-size portions. On average, the density of fat is 0.9 g/mL. The density of muscle is 1.1 g/mL. Using the averages, 1 liter of muscle weighs 1.06 kg, or 2.3 lbs., while 1 liter of fat weighs .9 kg, or 1.98 lbs." http://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-of-muscle/

Therefore, when measured by volume, a litre (liter) of muscle (2.3 LBS.) weighs more than a liter (litre) of fat (1.98 lbs). Muscle weighs more than fat.

200 pounds of feathers take up a whole lot more volume than 200 pounds of lead.

radioactivegirl76

Thank you so much, everyone. Your responses were insightful. I see this much clearer now. I've suspected for some time my deficit is too low. It's 1200 and most days I get 1100. With all this high intensity workouts I'm doing, my deficit is too low.
I'll get my RMR tested, I'll tighten up my logging, I'll keep up the resistance training, and I'll think of a fun goal to aim for. I'm thinking Tuff Mudders. But if that doesn't work out I'll try that Instagram thing.