Losing weight versus changing body composition

NovemberSkye

Wondering how you decide when losing more weight is appropriate, versus just trying to change body composition ratios? I'm 5'4" 130lb (right in the middle/end of "healthy"), though I don't like how I look at this weight. I've been exercising consistently for years, but my diet has always been horrible. Finally cleaning up the diet and counting calories and wondering if I should shoot for a weight loss goal or to just lower body fat and increase lean muscle. I currently set MFP to maintenance calories. I eat all of those (about 1800/day) then burn roughly 400 through exercise that I do not eat back. Is this the right approach or do I risk losing muscle? Also, is it reasonable to hope for body comp changes when I've been exercising for years (marathon running included) and it's always looked the same? Can dietary changes really make that big of a difference?

snake_man_32

If you're obese or significantly overweight, then losing weight might be the better option.

OTOH, if you're only somewhat overweight or "skinny fat", then body recomposition might be a better approach.

I'm not a fitness or diet professional, so I could be wrong.

feisty_bucket

snake_man_32 wrote: »

OTOH, if you're only somewhat overweight or "skinny fat", then body recomposition might be a better approach.

Yeah, I'd say this too. Keep lifting, eat the "right" amount of protein, and run a calorie deficit, and you should get leaner and better defined.

hszentim

Putting on lean muscle mass will be the best thing that you can do. Lean muscle requires more caloric intake to be sustained (aka faster resting metabolic rate and therefore it helps to keep body fat levels in check) and helps to keep the body healthy for years to come due to increased bone density, increased vascular capacity, stronger connective tissues ligaments etc. Being able to fuel yourself with this goal in mind will also be important. In order to gain muscle mass you will need to be eating the proper ratios of macronutrients. You run the risk of canibalizing muscle to transfer energy if you are not eating properly. I would do research on how to calculate your macros and work on keeping within those guidelines. I hope this gives you some food for though and encourages further research on eating with a specific goal in mind! Our bodies are incredible, have fun!

dmkoenig

If you are primarily a Long Slow Distance Runner you'll want to incorporate strength training, swimming, or some other form of upper body exercising that can help reshape your body form. It's a good idea to add variation into your exercise regimen. The diet will also be hugely beneficial in terms of health and not eating the bad fats which have a tendency to deposit in all the wrong places.

sardelsa

This is really going to be up to you. Since you are in a healthy weight range, you could recomp, or you could lean out a bit more. It really depends on how you feel about your physique and your muscle base.

erickirb

Do you lift? that will have the biggest impact on body composition. either set to lose 0.5lbs/week while following a structured lifting program or eat maintenance and slowly lose fat and gain muscle, while getting adequate protein and following a structured lifting program.

mmapags

hszentim wrote: »

Putting on lean muscle mass will be the best thing that you can do. Lean muscle requires more caloric intake to be sustained (aka faster resting metabolic rate and therefore it helps to keep body fat levels in check) and helps to keep the body healthy for years to come due to increased bone density, increased vascular capacity, stronger connective tissues ligaments etc. Being able to fuel yourself with this goal in mind will also be important. In order to gain muscle mass you will need to be eating the proper ratios of macronutrients. You run the risk of canibalizing muscle to transfer energy if you are not eating properly. I would do research on how to calculate your macros and work on keeping within those guidelines. I hope this gives you some food for though and encourages further research on eating with a specific goal in mind! Our bodies are incredible, have fun!

For clarity's sake, all muscle is lean muscle. There is no such thing as fatty muscle. Increasing muscle mass increased the body's lean mass.

I am in favor of people gaining muscle mass if they need to or maintaining what they have if they have a healthy amount. The metabolic effect of gaining muscle often gets overstated though.

Muscle gaining is a hard slow process. Muscle is metabolically active at 6 to 8 calories per lb. Fat is metabolically active at about 3 or 4 calories per lb. So, even of one were to gain 10 lbs of muscle in a year, a substantial accomplishment, that would be a gain of about 80 calories per day. If, additionally, they lost 10 bs of fat, they would lose 40 calories per day. The net metabolic effect = 40 calories of increased metabolism per day (approximately)

There are all kinds of reasons for being fit and strong. Increased health and functionality, aesthetics and increased energy. When we are more fit with more muscle mass, we often tend to be more active and increase our Non Exercise Activity Thermogenesis (N.E.A.T.) and that is what can really add up to increased calorie burn.

OP, if I am you, I am going to strength train at a slight, 150 to 200 calorie, deficit. I would look to improve my muscle development and appearance while slowly reducing fat for another 8 to 10 lbs. It sounds like you are trained at marathon running but untrained at weight lifting. You might expect to gain some muscle mass gains as a newbie while dropping fat as long as you have a good training program and eat adequate protein. .8 grams per lb of body weight is a good ballpark.

NovemberSkye

Thanks to all who replied! Looks like I am going to get on a more substantial lifting program (I currently do light weights/high reps infrequently) and increase my protein intake while keeping my calories just a couple hundred under maintenance. I'll give it a solid couple months and reassess. Hopefully I can get body fat down and muscle up while still maintaining my endurance.

lorrpb

Yes, definitely recomp, done CONSISTENTLY. You can see changes in 2months but it might take longer than that to be completely satisfied. 2+ years into maintenance and I feel I'm still improving.

mmapags

lorrpb wrote: »

Yes, definitely recomp, done CONSISTENTLY. You can see changes in 2months but it might take longer than that to be completely satisfied. 2+ years into maintenance and I feel I'm still improving.

This^^ all the way. I applaud your decision! But you will only see slight change in a couple of months. A slow cut only means a deficit of 200 per day, less than 1/2 lb per week of fat. Muscle growth takes time, although you may well get the benefit of newbie gains. But this kind of project requires patience.

Also, bear in mind the scale weight will look higher when you first start and this freaks some people out. You are suddenly stressing your muscles and they gain water/ nutrients to help with the repair process. Take before and after pictures and key measurements eg, waist, hips chest arms and thighs.

Update and let us know how it is going. It will be fun to see the progress! If you are daring enough, post before and afters. But I understand some folks are this daring.

yvonnevs

I'm overweight but also have a reasonable amount of muscle. my nutrition coach keeps tweaking my macros each week - even if it's +10g carbs or protein or -. I'm losing fat and my body comp is changing, I'm doing stronglifts 5x5. It all depends on your goals. When you say not happy with how you look, what exactly do you mean? How do you want to look? I know based on my frame, exercise history, there's no way I'm going to be a super skinny marathon runner, I'm naturally inclined to more power events. I weigh myself daily, i know some people are against this and it could become obsessive but it allows me to see how my bodyweight fluctuates over the week(s). Imagine only weighing in weekly and not seeing a change and being disheartened all because you were holding water and had actually lost weight over the week but just the day you check in the scale is up, it's all about the trend I read another coach put it this way. cals determine weight, macros determine body comp. Hope you reach your goals. All the best

NovemberSkye

yvonnevs wrote: »

When you say not happy with how you look, what exactly do you mean? How do you want to look?

I guess I just want to look like I'm an active, longer distance runner. More prominent, leaned-out muscles (mine are currently under a nice layer of fat), less cellulite, smaller waistline. Post 3 babies I have some belly flab that just won't go. I have lots of sedentary friends who look fitter than me. I know I am healthier for all the exercise, and this is purely superficial and for aesthetic purposes only.

For years, I've told myself, and it's been true, that i don't care how my body looks so long as it can do the runs I want and feel energetic. After having three kids and starting to feel old for the first time in my life, I'm becoming superficial apparently.

In the end I might have to accept that I look how I look, and I'd be okay with that. Just want to see if looking fitter/getting more muscle and less fat is possible.

NovemberSkye

mmapags wrote: »

lorrpb wrote: »

Yes, definitely recomp, done CONSISTENTLY. You can see changes in 2months but it might take longer than that to be completely satisfied. 2+ years into maintenance and I feel I'm still improving.[/quote

Thanks! This is good to know. Maybe I'll give it 6 months before I reassess. Then see if my lifting or protein intake needs tweaking before pressing on! Any idea where to do for good lifting programs for beginners? (beginner to heavier lifting, not lifting in general).

mmapags

NovemberSkye wrote: »

mmapags wrote: »

lorrpb wrote: »

Yes, definitely recomp, done CONSISTENTLY. You can see changes in 2months but it might take longer than that to be completely satisfied. 2+ years into maintenance and I feel I'm still improving.[/quote

Thanks! This is good to know. Maybe I'll give it 6 months before I reassess. Then see if my lifting or protein intake needs tweaking before pressing on! Any idea where to do for good lifting programs for beginners? (beginner to heavier lifting, not lifting in general).

Bret Contreras's Strong Curves is a great one designed for women. Also many women do Stronglifts 5x5 or Starting Strength as beginner programs for 12 weeks or so before moving on to something more advanced. They are both good ones for learning basic form.

AnnPT77

NovemberSkye wrote: »

mmapags wrote: »

lorrpb wrote: »

Yes, definitely recomp, done CONSISTENTLY. You can see changes in 2months but it might take longer than that to be completely satisfied. 2+ years into maintenance and I feel I'm still improving.

Thanks! This is good to know. Maybe I'll give it 6 months before I reassess. Then see if my lifting or protein intake needs tweaking before pressing on! Any idea where to do for good lifting programs for beginners? (beginner to heavier lifting, not lifting in general).

There's a good thread about that here, including discussion of the programs (and you can ask questions if needed):

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

It may take more than a couple of months to see muscle mass gains even from consistent strength training, though a small calorie deficit might let you see some more of the lower-body muscle you presumably already have from your marathon training. And you'll see strength gains (from neuromuscular adaptation) more quickly than muscle-mass, so there's a short-term payoff of that sort - it's not all deferred gratification .

It's possible to get leaner and stronger and fitter (and look it) at pretty much any age (I'm 63, 60 in profile photo), but consistency and persistence is really important. Since you're already in the healthy range, I wouldn't suggest fast/major fat loss as a good solution. Recomposition, maybe a small deficit, enough protein (0.8-1.0g daily per pound of lean body mass or a bit more; 0.6-0.8g or so per pound of healthy goal weight is close enough if you don't know your body fat %), good progressive weight training program performed consistently . . . that would be a reasonable course IMO.

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

Best wishes!