Maintaining muscle and macros question

Francl27

I'm not maintaining yet but I've had some questions in my mind... What happens to muscles once you're at maintenance if you stop doing weight training? I don't really plan to, but I'm guessing I won't be lifting weights 3 times a week forever (I much rather walk for exercise)... so I'm curious about what to expect if I switch to once a week or something.

How about macros? Do you still need a higher protein diet? I don't really mind it because it fills me up more but it would be nice to be able to switch things around and have a Kind bar instead of a protein bar or something...

yogicarl

I'm guessing I won't be lifting weights 3 times a week forever

- why-ever not? (serious question).

livingleanlivingclean

I'm guessing I won't be lifting weights 3 times a week forever

- why-ever not? (serious question).

I'd like to know too!! Resistance training is so beneficial, especially for women, especially as they get older (not saying you're old, but we're not getting any younger!)....why wouldn't you keep doing it? It's not like 3 times a week is taking over your life...

Serah87

I'm guessing I won't be lifting weights 3 times a week forever

- why-ever not? (serious question).

Agree, why??

lrmall01

What happens to muscles once you're at maintenance if you stop doing weight training? I don't really plan to, but I'm guessing I won't be lifting weights 3 times a week forever (I much rather walk for exercise)... so I'm curious about what to expect if I switch to once a week or something.

You wouldn't be able to get stronger, but you could minimize strength and muscle loss with a weekly weight training session. If you don't like lifting weights then it is understandable that you might want to reduce the frequency a little. Just keep in mind as you age you will lose more and more muscle, so at least doing some kind of weight training as part of your maintenance plan would be a good idea.

How about macros? Do you still need a higher protein diet? I don't really mind it because it fills me up more but it would be nice to be able to switch things around and have a Kind bar instead of a protein bar or something...

Sure. Your protein intake needs to support your muscle repair. If you aren't doing as much weight training then you could lower protein a bit and put something else in there.

Hope that helps!

Holly_Roman_Empire

Why the hell would you stop weight training?!

Francl27

I don't want to stop it, I just don't like it much at all. It's just a total drag for me, and I'm making myself do it so I don't lose muscle while I lost weight but that's about it... I still want to do it for a while at maintenance, but no I won't do it forever, I think (3 times a week I mean).

mproestakis

Hi there,
Strength training for women is especially important as we age. Strength training will help prevent osteoporosis and it's also important for your metabolism. My sister is like you too, she hates weight training and would prefer to do cardio/walking etc.

If you want to cut back because you really just can't stand it, or if you just don't want to go to gym to do it, then the best thing for you to do is a good old set of squats daily. Provided your knees can take it of course. Regular squats will help maintain your lower body muscle (which are the largest muscles in our body) which in turn means you should be able to keep your metabolism revved.
How about doing 20-30 squats with your own body weight after your walks and also carrying an extra 5 lbs during your walk. Would that be a good compromise for you? I know I've made a lot of assumptions here, but perhaps that would be more manageable.

JustYandy

It takes 3 weeks to start losing muscle strength when you stop weight lifting.Muscle will turn to fat if you don't use it.

Linli_Anne

Muscle will turn to fat if you don't use it.

No.


As long as you are keeping up with healthy, regular activity and your eating habits are in line with your activity level then you don't need to keep weight training if you don't want to.

Muscle loss as we age is inevitable, so keeping some sort of strength workout in your routine is highly beneficial - but this can be done in many forms - pilates with bands/balls etc. A Jillian workout, yoga flow, bootcamps - even as simple as a few squats and pushups after your walk will help you maintain muscle mass.

lrmall01

I don't want to stop it, I just don't like it much at all. It's just a total drag for me, and I'm making myself do it so I don't lose muscle while I lost weight but that's about it... I still want to do it for a while at maintenance, but no I won't do it forever, I think (3 times a week I mean).

BTW, what routine are you doing and for how long have you done the same routine? Maybe just changing it up would make it not such a drag. Manypeople suggest to rotate some exercises every 8 to 10 weeks.

ndj1979

I'm guessing I won't be lifting weights 3 times a week forever

- why-ever not? (serious question).

I'd like to know too!! Resistance training is so beneficial, especially for women, especially as they get older (not saying you're old, but we're not getting any younger!)....why wouldn't you keep doing it? It's not like 3 times a week is taking over your life...

I would also like to know the reason for this...

ndj1979

Muscle will turn to fat if you don't use it.

No.


As long as you are keeping up with healthy, regular activity and your eating habits are in line with your activity level then you don't need to keep weight training if you don't want to.

Muscle loss as we age is inevitable, so keeping some sort of strength workout in your routine is highly beneficial - but this can be done in many forms - pilates with bands/balls etc. A Jillian workout, yoga flow, bootcamps - even as simple as a few squats and pushups after your walk will help you maintain muscle mass.

you beat me to it...

ndj1979

I don't want to stop it, I just don't like it much at all. It's just a total drag for me, and I'm making myself do it so I don't lose muscle while I lost weight but that's about it... I still want to do it for a while at maintenance, but no I won't do it forever, I think (3 times a week I mean).

your not doing it right...

SideSteel

Have you considered different methods of resistance based training? You should see if there is a modality of resistance training that you enjoy. Or at least one you don't dislike.

sijomial

I'm not maintaining yet but I've had some questions in my mind... What happens to muscles once you're at maintenance if you stop doing weight training? I don't really plan to, but I'm guessing I won't be lifting weights 3 times a week forever (I much rather walk for exercise)... so I'm curious about what to expect if I switch to once a week or something.

Use it or lose it unfortunately. The physique you have made through weight training will over an extended time go and be replaced by the physique of a walker if that's all you do.
Personal experience (and completely unscientific) - I lose strength quickly and muscle mass slowly training once a week, I can just about maintain what I have on two sessions a week and need three sessions a week to improve.
Is there nothing you can do that you would actually enjoy?

How about macros? Do you still need a higher protein diet? I don't really mind it because it fills me up more but it would be nice to be able to switch things around and have a Kind bar instead of a protein bar or something...

Your needs would be different but remember you will also have more calories to play with.

Francl27

I've tried machines, barbells, free weights, even bodypump, bodyjam classes, cardio workouts... not my thing! I guess I could spend 30 minutes lifting weights twice a week though. But no, I don't enjoy it one bit... which I guess is why I never really exercised in the first place until this year.

danasings

It takes 3 weeks to start losing muscle strength when you stop weight lifting.Muscle will turn to fat if you don't use it.

LOL

Muscle will atrophy, not turn to fat.

heybales

I've read the articles on studies that point out if you keep 1/3 the frequency weekly, but keep the weight the same, you can maintain your muscle mass.

But to just stop, if it's not needed for anything, they'll slowly be torn down as normally happens, but not built back up as happens when they are used.

In other words you'll lose muscle mass to only what you use enough in life, and if decently less than what's used now, you'll find a change in metabolism too.

Dlacenere

First of all I commend you on doing it even though you dislike it so much. Second I am wondering when you tried barbells and free weights, did you follow a routine and did you track progress and try to consistently increase your weights? It sounds like you have done a lot of trying different things but not sticking with one specifically long enough to see real progress. I was all over the board until about a year and 1/2 ago when I started lifting heavier and tracking progress. My husband and I both were commenting this morning when we were at the gym how we both have probably never been as consistent and dedicated to this as we have in the last year - and when I tell you that my body has completely transformed as a result, I am not kidding. It's drastic. And that among a bunch of other reasons is what makes me continue doing it and wanting to improve each time.

beachgirl172723

Bump

Francl27

First of all I commend you on doing it even though you dislike it so much. Second I am wondering when you tried barbells and free weights, did you follow a routine and did you track progress and try to consistently increase your weights? It sounds like you have done a lot of trying different things but not sticking with one specifically long enough to see real progress. I was all over the board until about a year and 1/2 ago when I started lifting heavier and tracking progress. My husband and I both were commenting this morning when we were at the gym how we both have probably never been as consistent and dedicated to this as we have in the last year - and when I tell you that my body has completely transformed as a result, I am not kidding. It's drastic. And that among a bunch of other reasons is what makes me continue doing it and wanting to improve each time.

Barbell was mostly bodypump (I did it for 4 months) then some exercises on my own for a bit. For the free weights I've been doing ChaLean Extreme, I'm in the last 2 weeks of it (out of 3 months) and I honestly haven't noticed any progress at all in what I can lift (although I'm lifting as much as her, so surely it can't be that bad?), but I've been eating at a deficit obviously, so there's that... I haven't lost any muscle and lost 3.5% of body fat in this time, so I'll take it, but I admit it's pretty depressing not to see any improvement strength-wise.

Maybe it will be more interesting when I'm eating at maintenance?

BusyRaeNOTBusty

First of all I commend you on doing it even though you dislike it so much. Second I am wondering when you tried barbells and free weights, did you follow a routine and did you track progress and try to consistently increase your weights?

This. It becomes entertaining and motivating to try to increase weight every time, to look at your charts and see how far you've come in just a few months. You go in one day and you know you did 3x5x100 last time and while you don't think you can put to 105, you push to 6 reps on the last set just to make some kind of progress. To me this is where the "fun" comes into lifting.

I'd suggest Strong Lifts 5x5 and the Jefit app for a smart phone (if you have a smart phone).

Francl27

I only have dumbbells that go up to 45 lbs though, so 105 lbs isn't going to happen, lol.

PikaKnight

I don't want to stop it, I just don't like it much at all. It's just a total drag for me, and I'm making myself do it so I don't lose muscle while I lost weight but that's about it... I still want to do it for a while at maintenance, but no I won't do it forever, I think (3 times a week I mean).

You do understand that maintenance means not only maintaining weight but your health, yes? And that both cardio and strength training are recommended to not just better your health, but maintain it?

"Benefits of Strength Training

There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:

arthritis
diabetes
osteoporosis
obesity
back pain
depression"

"Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.

One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. The control group had losses in bone, strength, and balance. Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures."

http://www.cdc.gov/physicalactivity/growingstronger/why/

PikaKnight

I only have dumbbells that go up to 45 lbs though, so 105 lbs isn't going to happen, lol.

You could invest in dumbbells with plates, which can get you that higher limit.

heybales

First of all I commend you on doing it even though you dislike it so much. Second I am wondering when you tried barbells and free weights, did you follow a routine and did you track progress and try to consistently increase your weights? It sounds like you have done a lot of trying different things but not sticking with one specifically long enough to see real progress. I was all over the board until about a year and 1/2 ago when I started lifting heavier and tracking progress. My husband and I both were commenting this morning when we were at the gym how we both have probably never been as consistent and dedicated to this as we have in the last year - and when I tell you that my body has completely transformed as a result, I am not kidding. It's drastic. And that among a bunch of other reasons is what makes me continue doing it and wanting to improve each time.

Barbell was mostly bodypump (I did it for 4 months) then some exercises on my own for a bit. For the free weights I've been doing ChaLean Extreme, I'm in the last 2 weeks of it (out of 3 months) and I honestly haven't noticed any progress at all in what I can lift (although I'm lifting as much as her, so surely it can't be that bad?), but I've been eating at a deficit obviously, so there's that... I haven't lost any muscle and lost 3.5% of body fat in this time, so I'll take it, but I admit it's pretty depressing not to see any improvement strength-wise.

Maybe it will be more interesting when I'm eating at maintenance?

Oh yeah, you reached current ability of muscles, progress will be much slower now.

And very true it will be different at maintenance, it'll still be slow, but at least more possible.

Even then, you may love the improvements on the bar then, and want to see further, and start a bulk / cut cycle to gain muscle.

lrmall01

Barbell was mostly bodypump (I did it for 4 months) then some exercises on my own for a bit. For the free weights I've been doing ChaLean Extreme, I'm in the last 2 weeks of it (out of 3 months) and I honestly haven't noticed any progress at all in what I can lift (although I'm lifting as much as her, so surely it can't be that bad?), but I've been eating at a deficit obviously, so there's that... I haven't lost any muscle and lost 3.5% of body fat in this time, so I'll take it, but I admit it's pretty depressing not to see any improvement strength-wise.

Maybe it will be more interesting when I'm eating at maintenance?

In my opinion those programs are not weight training. You have been doing some cardio that involved carrying some weights around. The reps are too high and the weight is too low.

I don't like that kind of training either, so maybe if you tried some actual strength training, where you use progressive overload and increase the weight over time, you might like it.

Francl27

CLX is 8-12 reps to failure. I don't call that 'light weights', personally... although the last phase sorta sucks because you do both upper and lower weight at the same time so you don't use such heavy weights for your lower body... I was squatting 80 lbs on phase 2 though, and I'll probably just stick to phase 2 when I'm done (which is 8 reps to failure).

But again, all I have is 45 lbs dumbbells, and I'm not planning on spending more... but considering I still can't do more than 8 reps with 15 lbs for some exercises (shoulders), I still have ways to go.

lrmall01

I thought clx was 1 set of slow timed reps. Honestly I haven't done it myself so I could be wrong. I have done several other Beachbody programs and they seem to be somewhat similar and when people say "lift heavy" I don't think they are telling you to do more CLX.

Best of luck either way - just trying to point out that there are other options out there.

Francl27

It's one set, then another one of 3 very slow reps, but you work the same muscles about 3 times per workout... and you're supposed to lift heavy enough that you'll fail. Either way, it prevented me from losing muscle, so it must work, lol.