Body fat and building muscle

spraytanninghelens

Hi,

I am trying to loose a few pounds and get some definition and tone all over. I’m confused on what I should be doing and would love some advice.
I weigh 59kg I’m 5ft 2. My body fat percentage is 20%. I spin two times a week, body pump once a week and lift Dumbells the rest of the week. Sometimes I run too and practice yoga. I try to keep to 1,200 calories a day but mainly stick to this. My weight fluctuates and can add a couple pounds over weekend but mainly I stay at 59kg.
I’ve upped my protein intake this week but I’m worrying I’m gaining muscle mass and adding fat.

Is it possible to look leaner and toned at my current weight if I just continue lifting?

TavistockToad

If you're eating in a deficit, you're not going to accidently bulk up

stanmann571

TavistockToad wrote: »

If you're eating in a deficit, you're not going to accidently bulk up

spraytanninghelens wrote: »

Is it possible to look leaner and toned at my current weight if I just continue lifting?

As long as you're following a good program and maintaining a deficit, you're going to continue leaning out and for a while longer continue building strength.

How much lighter do you plan on getting, since you're already at a good weight?

spraytanninghelens

I don’t want to lose much just literally a few pounds. I have a flabby tummy and triceps and where I’m quite short I feel I tend to look a bit chubbier if I gain a few pounds. I guess I’m confused on if I need to lose weight or if I lift would I tone. Currently I’m trying to lose a few pounds whilst lifting. I’m getting heavier on scales but on boditrax machine it said I was gaining weight and loosing muscle mass. I just feel I need some guidance.

TavistockToad

Set MFP to lose 0.5lb per week, lift heavy stuff

diannethegeek

spraytanninghelens wrote: »

I don’t want to lose much just literally a few pounds. I have a flabby tummy and triceps and where I’m quite short I feel I tend to look a bit chubbier if I gain a few pounds. I guess I’m confused on if I need to lose weight or if I lift would I tone. Currently I’m trying to lose a few pounds whilst lifting. I’m getting heavier on scales but on boditrax machine it said I was gaining weight and loosing muscle mass. I just feel I need some guidance.

It sounds like you're describing something like a recomp? Have you looking into the big recomp thread yet? https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

fb47

Ideally, building muscles requires being at a caloric surplus or at the very least on recomp. Other than that, the only way to "tone" up while losing weight is you fit in one of these criteria's:
1) Newbie lifter
2) Muscle memory (Someone who lifted, quit and got back to training again)
3) Gear (aka Steroids)
4) Freak Genetics
5) Obese
6) On recomp

Beyond it, always being on a caloric deficit won't help you long term to achieve your maximum potential when it comes to building muscles.

spraytanninghelens

I bought myself 5kg Dumbells and a barbell. I’ve picked 6 exercises & I have been doing 10-12 reps and 3 sets 2 times a week. Do you think this is too light? I have been concentrating on form and the last couple are a push to finish by third set. I’m a newbie and just wondering when I will start seeing results

stanmann571

spraytanninghelens wrote: »

I bought myself 5kg Dumbells and a barbell. I’ve picked 6 exercises & I have been doing 10-12 reps and 3 sets 2 times a week. Do you think this is too light? I have been concentrating on form and the last couple are a push to finish by third set. I’m a newbie and just wondering when I will start seeing results

I'd suggest picking a program rather than picking exercises.

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

TavistockToad

spraytanninghelens wrote: »

I bought myself 5kg Dumbells and a barbell. I’ve picked 6 exercises & I have been doing 10-12 reps and 3 sets 2 times a week. Do you think this is too light? I have been concentrating on form and the last couple are a push to finish by third set. I’m a newbie and just wondering when I will start seeing results

You'll get better results if you follow a proper programme

spraytanninghelens

Thanks both 👍. I will get reading up. Much appreciated 😄

AliceDark

You're still a newbie lifter, so you're in the perfect place to see some amazing results with a recomp or even in a small deficit. Pick a program (use the list that stanman posted above if you're not sure where to look for one). Eat either at maintenance or in a small deficit if you'd really like to lose a couple of pounds. See where you are in six months.

cwolfman13

spraytanninghelens wrote: »

Hi,

I am trying to loose a few pounds and get some definition and tone all over. I’m confused on what I should be doing and would love some advice.
I weigh 59kg I’m 5ft 2. My body fat percentage is 20%. I spin two times a week, body pump once a week and lift Dumbells the rest of the week. Sometimes I run too and practice yoga. I try to keep to 1,200 calories a day but mainly stick to this. My weight fluctuates and can add a couple pounds over weekend but mainly I stay at 59kg.
I’ve upped my protein intake this week but I’m worrying I’m gaining muscle mass and adding fat.

Is it possible to look leaner and toned at my current weight if I just continue lifting?

You're not going to build any meaningful muscle on 1200 calories...certainly not "bulking up". Building muscle requires a lot of energy (calories)...It also requires very specific training protocols, not just lifting some dumbbells.

At 20% BF, you're already pretty lean...personally, I'd eat maintenance and get on a good lifting program...more dieting isn't always the answer.

spraytanninghelens

Thanks Alice & wolfman, I really appreciate your time to reply and your advice. I’m loving lifting and I guess just a bit unsure as it’s all so new to me. I will certainly sit and have a good read of the link at stanman has posted 👍

deputy_randolph

I'm 5'3 139lbs just over 20%bf....I'm starting a SLOW cut. I'm lifting and eating 2000 calories a day (maintain around 2100).

1200 calories isn't enough calories for you to build muscle. Not suggesting you immediately up your calories to 2k; calories will depend on your intensity of lifting, amt of cardio, and activity level outside of the gym. At 1200 calories, you're eating like you are on a diet though. I didn't start building appreciable muscle until I stopped eating like I was on a diet.

sardelsa

cwolfman13 wrote: »

spraytanninghelens wrote: »

Hi,

I am trying to loose a few pounds and get some definition and tone all over. I’m confused on what I should be doing and would love some advice.
I weigh 59kg I’m 5ft 2. My body fat percentage is 20%. I spin two times a week, body pump once a week and lift Dumbells the rest of the week. Sometimes I run too and practice yoga. I try to keep to 1,200 calories a day but mainly stick to this. My weight fluctuates and can add a couple pounds over weekend but mainly I stay at 59kg.
I’ve upped my protein intake this week but I’m worrying I’m gaining muscle mass and adding fat.

Is it possible to look leaner and toned at my current weight if I just continue lifting?

You're not going to build any meaningful muscle on 1200 calories...certainly not "bulking up". Building muscle requires a lot of energy (calories)...It also requires very specific training protocols, not just lifting some dumbbells.

At 20% BF, you're already pretty lean...personally, I'd eat maintenance and get on a good lifting program...more dieting isn't always the answer.

Also depends on how her bodyfat% was measured. OP mentions a Boditrax machine I assume that is a type of bodyfat analyzer? She also mentions excess fat on her stomach and arms which likely wouldn't be as significant if she was really 20% (unless she is ultra lean in her lower body or something to skew the results)

spraytanninghelens

Thanks deputy Randolph. I guess I’m so used to just cutting calories to lose weight it’s hard to get in the mindset of eating more.

kshama2001

spraytanninghelens wrote: »

I bought myself 5kg Dumbells and a barbell. I’ve picked 6 exercises & I have been doing 10-12 reps and 3 sets 2 times a week. Do you think this is too light? I have been concentrating on form and the last couple are a push to finish by third set. I’m a newbie and just wondering when I will start seeing results

Having to push hard to finish the last reps of the last set is a good thing.

However, with 6 different exercises, you should need more than one size weights. For example, I can use much heavier weights while doing the chest press than triceps exercises.

spraytanninghelens

Yes, sorry I forgot to say... I use the 5kg Dumbells for military press and I use 3kg for lateral raises. I have a barbell which I put 5kg plates on each side to do a squat with and clean and press, chest press etc.

AliceDark

spraytanninghelens wrote: »

Yes, sorry I forgot to say... I use the 5kg Dumbells for military press and I use 3kg for lateral raises. I have a barbell which I put 5kg plates on each side to do a squat with and clean and press, chest press etc.

Are you lifting like this because you're limited by the weights available (i.e., does your gym have a limited setup or are you working out with weights you have at home)? Either way, that combination of weights and exercises probably isn't optimal for what you want to achieve. For example, most women get to the point where we can squat more than we can bench press really quickly.

spraytanninghelens

I have a gym membership where I attend spin and body pump classes. When I do weights I use what I have at home as I don’t feel confident as a beginner just yet to use the weight room at the gym 🙈. I literally have been reading up on it all over the last couple months and also with what I have learned through body pump. I’ve picked out exercises and also trying new ones to incorporate into my own kind of routine basically as a start. It’s all so new to me. Any tips welcome

TavistockToad

spraytanninghelens wrote: »

I have a gym membership where I attend spin and body pump classes. When I do weights I use what I have at home as I don’t feel confident as a beginner just yet to use the weight room at the gym 🙈. I literally have been reading up on it all over the last couple months and also with what I have learned through body pump. I’ve picked out exercises and also trying new ones to incorporate into my own kind of routine basically as a start. It’s all so new to me. Any tips welcome

Pick a programme from the link

spraytanninghelens

I will do reading up on them all right now 👍. Thank you all so much for your advice, feeling excited now I have some guidance from you guys! Very helpful. Thank you 😄🙌

bufger

First time in the weights room is hard - then you realise everyone in there is so self conscious they aren't taking any notice of everyone else. I've also had some really good experiences where complete strangers have helped me with form or spotted for me.

Go to the weight room and claim your NSV 👌

mmapags

bufger wrote: »

First time in the weights room is hard - then you realise everyone in there is so self conscious they aren't taking any notice of everyone else. I've also had some really good experiences where complete strangers have helped me with form or spotted for me.

Go to the weight room and claim your NSV 👌

Totally this!^ I get the feeling self conscious. But, your gym will have lots more equipment and honestly, nobody really cares what you are doing. They are more focused on themselves. Maybe an initial session with a trainer on form would be helpful.

I would also echo that you are at a good weight. Eat at maintenance or a very small deficit, 200 or 250 calories per day max, and utilize a good program. Doing this, you will see really good strength and muscle improvements for 2 or 3 months as a newbie. A great program that many ladies here have started off with is Strong Curves. It's easy to follow, progressive and should give you great results.

Sometimes the best way to improve our body is not to lose more weight but to develop our muscle and in the process, we reshape ourselves and drop some body fat.

AnnPT77

sardelsa wrote: »

cwolfman13 wrote: »

spraytanninghelens wrote: »

Hi,

I am trying to loose a few pounds and get some definition and tone all over. I’m confused on what I should be doing and would love some advice.
I weigh 59kg I’m 5ft 2. My body fat percentage is 20%. I spin two times a week, body pump once a week and lift Dumbells the rest of the week. Sometimes I run too and practice yoga. I try to keep to 1,200 calories a day but mainly stick to this. My weight fluctuates and can add a couple pounds over weekend but mainly I stay at 59kg.
I’ve upped my protein intake this week but I’m worrying I’m gaining muscle mass and adding fat.

Is it possible to look leaner and toned at my current weight if I just continue lifting?

You're not going to build any meaningful muscle on 1200 calories...certainly not "bulking up". Building muscle requires a lot of energy (calories)...It also requires very specific training protocols, not just lifting some dumbbells.

At 20% BF, you're already pretty lean...personally, I'd eat maintenance and get on a good lifting program...more dieting isn't always the answer.

Also depends on how her bodyfat% was measured. OP mentions a Boditrax machine I assume that is a type of bodyfat analyzer? She also mentions excess fat on her stomach and arms which likely wouldn't be as significant if she was really 20% (unless she is ultra lean in her lower body or something to skew the results)

WRT arms (she's said triceps specifically), I'm always a skeptic. IME, there's a super common tendency for inexperienced women to say they have upper arm fat or loose skin when they actually have mostly relaxed/slack triceps. If 20% BF is accurate or even close, I'm suspicious.

You may be right, of course, but female and ultra lean lower (but with belly fat) doesn't seem like the commonest pattern. Misidentifying upper arm composition IME is very common, even (especially?) among women with relatively low mass there.

Dunno. Could be either.

Jixil

If you're trying to tone and build muscle, in all honesty, you don't need to be doing any cardio. The cardio will shed some extra calories so you can perhaps consume a bit more food, but if you're watching your calorie intake anyways, it shouldn't matter too much.

To be "toned" and having muscle definition, really, is not having as much fat to let your muscles show through. You can only do this by losing fat (weight) and building muscle. For a woman to have visible abs, you need to be somewhere around 12-15% body fat, so you're not far off! For now, you should be eating at a calorie deficit and lifting weights. The Calorie deficit will naturally help you lose weight and get to the 12-15% body fat, and the weight lifting will help you get toned and strong enough for those muscles to show.

As others have mentioned, you're not going to accidentally bulk up and become super buff. That requires a calorie surplus and a lot more heavy lifting.

Calculate how many calories you need for your TDEE, and reduce it by 500 calories a day to lose about a lb a week, or maybe 250 calories a day to lose about half a lb a week.