To go back to strength training or not

wal3qx
wal3qx Posts: 5 Member
in Health and Weight Loss
When I started on my weight loss at the end of April, the first few months I did nothing but cardio and calorie counting. I lost weight but I was losing muscle also. I then incorporated strength training into my routine. I gained muscle mass but the rate of my fat loss slowed to nothing and by end of July I was stuck. I lost and gained the same 3lb every week for months. Measurements weren't going down but instead rising as my muscle mass increased. According to my biometric scale, the fat loss stopped. I kept lifting expecting this was temporary and that I'd start seeing positive body composition changes. That didn't happen. Still I kept the faith and kept this routine from until mid September. I gave myself a break and for the last month have not lifted at all - and my exercise has consisted of 30 minutes of light cardio 2x a week. Eating horribly but...

I magically lost 10lbs over the last month, while eating well over my calories several times a week and not working out! I've lost some of the muscle i'd gained but it was mostly fat and a tiny bit of water weight according to my scale (and my boobs, may they RIP).

I've hit my goal weight and size is pretty much where I want it to be other than my post-menopausal belly but I want to lose the soft look, more body fat needs to go!

I'm afraid if I continue with just cardio I'll start losing the muscle mass I worked to gain. I'm afraid if I go back to strength training I'll just build more muscle and start to get bigger again.

I don't expect i'm unique, so I'm hoping there are others here who can relate and share how they lowered their body fat % without increasing muscle mass.

Replies

  • ElizabethKalmbach
    ElizabethKalmbach Posts: 1,415 Member
    Honestly, I like to weight train, but I don't really care if I get bigger or not as long as it's proportional and muscle mass rather than fat. More muscle mass will protect me from osteoporosis and will burn more calories on the daily. I enjoy cardio, so I still do it (I have 2 dogs. I can't just decide to stop walking them. They'd eat my sofa with maximum vengeance.).

    There's nothing wrong with cycling your routine with 12 weeks of strength training and a month off and 12 more weeks on or something. Pick out something you can maintain AND enjoy.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    ElizabethKalmbach wrote: »
    Honestly, I like to weight train, but I don't really care if I get bigger or not as long as it's proportional and muscle mass rather than fat. More muscle mass will protect me from osteoporosis and will burn more calories on the daily. I enjoy cardio, so I still do it (I have 2 dogs. I can't just decide to stop walking them. They'd eat my sofa with maximum vengeance.).

    There's nothing wrong with cycling your routine with 12 weeks of strength training and a month off and 12 more weeks on or something. Pick out something you can maintain AND enjoy.

    Same here. I HAVE gotten bigger. I can't wear some things because my quads are too big or even some dresses because my back has gotten larger. BUT, I look much more "curvier" for someone who used to be a stick.
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    I am also post menopause. The key reason for me in strength training is bone density. Let the scale land where it lands. Weight loss is generally more tied to diet than exercise. In your shoes I’d set the calorie goal to maintenance, eat adequate protein, continue cardio for heart health and strength training for muscle and bone.
  • wal3qx
    wal3qx Posts: 5 Member
    quiksylver296 wrote: »
    Bodymetric scales are so notoriously unreliable that Consumer Reports refuses to report on them any more.

    What you need is a food scale.

    http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

    Have one but thanks.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    just_Tomek wrote: »
    Yes. Easy.
    Never stop. You will thank yourself when you are older.

    ^^ This!!!!
  • wal3qx
    wal3qx Posts: 5 Member
    jenncornelsen wrote: »
    Hmmmm, its takes a longggg time to build muscle, and it's near impossible to see significant muscle gain in a calorie deficit. Those home scales are not accuate at all for body composition measurements. Ive weight lifted exclusively since starting ( almost no cardio) and had no problem losing. Was your calorie intake the same? Change your diet? Weight lifting causes temporary water retention but does pass after a few weeks

    Only diet change that started with lifting was bumping my protein intake up quite a bit. I am one of those blessed with the ability to gain muscle quickly, much more quickly than I lose fat. I know in a calorie deficit that's not common but here I am. My sister is the same way so I suppose it's genetics. (She went from obese to competing in body building competitions in an impossible time frame).

    There is no question my muscles are larger but water retention is absolutely a possibility. 10lbs worth seems unlikely though, especially since I have no uterus, ovaries, or cervix. Even when I did, I was never one to bloat up that time of the month.



  • youngmomtaz
    youngmomtaz Posts: 1,075 Member
    edited October 2019
    kshama2001 wrote: »
    emmamcgarity wrote: »
    I am also post menopause. The key reason for me in strength training is bone density. Let the scale land where it lands. Weight loss is generally more tied to diet than exercise. In your shoes I’d set the calorie goal to maintenance, eat adequate protein, continue cardio for heart health and strength training for muscle and bone.

    Yes, my mom is almost 82 and she strength trains to help her bones. She took a few months off for the summer as she is so busy then but plans to start back up any week now.

    We went hiking here https://friendsofthebluehills.org/hiking-near-boston/buck-hill-via-skyline/ last Friday. She is slow but steady and had no problem with the 200 feet ascent and 2 miles distance. Sunday, we went cranberry picking and did yard work. She has more stamina for yard work than my 45 year old brother, lol.

    Love this! Your mom is wonderful inspiration!! If my weight never changes(I only need to lose 20lbs) but I keep my heavy lifting consistent and age like this I will be so happy! One of my good friends just turned 65yo, we were at a birthday get together at a hotel last weekend and she and I were watersliding, trying to get across the floating lily pads in the pool and doing rope climbs. She looked to be about 35yo. I want to age with strength, endurance, and fun!

    All that to say, keep lifting! The older you get the more helpful it is to your well being!!
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    wal3qx wrote: »
    jenncornelsen wrote: »
    Hmmmm, its takes a longggg time to build muscle, and it's near impossible to see significant muscle gain in a calorie deficit. Those home scales are not accuate at all for body composition measurements. Ive weight lifted exclusively since starting ( almost no cardio) and had no problem losing. Was your calorie intake the same? Change your diet? Weight lifting causes temporary water retention but does pass after a few weeks

    Only diet change that started with lifting was bumping my protein intake up quite a bit. I am one of those blessed with the ability to gain muscle quickly, much more quickly than I lose fat. I know in a calorie deficit that's not common but here I am. My sister is the same way so I suppose it's genetics. (She went from obese to competing in body building competitions in an impossible time frame).

    There is no question my muscles are larger but water retention is absolutely a possibility. 10lbs worth seems unlikely though, especially since I have no uterus, ovaries, or cervix. Even when I did, I was never one to bloat up that time of the month.



    Women can have 10-20lbs of water weight. If you had calories very low, combined with exercise, it may be why you saw that. I know i personally carry 2-3 lbs from lifting and saw another 2 lb loss when i bumped my calories up from 1800 to 2200. This is especially true if you are in a good weight range.

    To the original question, the best way to change your body is lifting. So why not get your calories under control with a smaller deficit, lift and do a little cardio.

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