Muscle Building and Weight Loss

shannonbrewelch

Hey Guys!

I just have a question for you all. I am currently trying to get into better shape, and I know that does not always mean losing weight, though I will admit it is a bit of a head trip for me. I am in with a strength trainer 3 days a week for almost two hours and I do other strength training and HIIT workouts throughout the week. I have dropped from a size 8 to a size 4, but I have still only lost about 7 pounds. My weight bounces back and forth between 163lbs and 164lbs. I mean according to some records, I am almost overweight... but I am a size four. I am 5'9.5" also, and I know that being tall I will weigh a little more.

I guess all I need is just some reassurance that I am not crazy or doing something wrong. I do want a lean muscular build, but I also don't want to feel like I am not accomplishing anything when I step on the scale. I am working so hard to lose weight and its not coming off and I don't know how to take that.

Thank you!

Unknown

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nutmegoreo

Throw the scale out. It tells lies. A few years back when I was working out hard, I was firmly seated (think upper end) of the overweight category for my height, but was fitting size 4/5. Perhaps look at getting your body fat % tested. It will be a better representation of where you are at. Keep in mind that this can also be inaccurate.

Edited for spelling.

shadow2soul

When you are so close to your goal, it takes longer for weight to come off. Since your doing strength training, it means that most of the weight you lose will be fat & water which will take a bit longer to show up on the scale (in comparison to if you were losing muscle as well).

The number on the scale isn't everything.

Weight – So many things can affect weight, because of this it shouldn’t be the only way you track your progress. Things to keep in mind:
:drinker: Always use the same scale – Different scales can show different weights. You will get the most accurate number for tracking when using the same scale.
:drinker: Don’t move the scale – Carpet, uneven flooring, different types of flooring…can all affect the weight on the scale. So when you weigh, you want it to be approximately the same spot for the most accurate number for tracking.
:drinker: 3500 calories – To gain 1lb of fat you need to be over maintenance by 3500 calories.
:drinker: Muscle Repair – Muscles will hold onto water to repair, because of this it is not uncommon to see a gain for a little while after a workout. This weight comes right back off when they are done repairing.
:drinker: Sodium – Can cause you to retain water. This can also be amplified if you don’t drink enough to flush it out of your system. This is also another reason for temporary weight gain.
:drinker: Water – Not drinking enough water can actually cause you to retain water. Recommended amount is 8 cups or 64oz. I drink 64 oz to 128 oz of water a day. It doesn’t have to be plain water either. I like to flavor mine with crystal light or tea.
:drinker: Time of day – Your weight can fluctuate throughout the day. So for the most accurate tracking, you want to weigh at around the same time.
:drinker: Frequency – This is up to you, but if small fluctuations bother you than only weigh once a week or less.
:drinker: Lightest Weight – Will be naked, first thing in the morning, after using the bathroom
:drinker: Multiple times a Day – Don’t Do It. As I said before, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight.
:drinker: Clothes – If you weigh with clothing on, keep in mind that the scale will show your weight plus the weight of your clothes. (Jeans are heavy)
:drinker: TOM - A lot of women will retain water around their TOM, but its just temporary and will go away.

jkane1992

If that's the case.. don't look at scales, look at body fat? I noticed last year that i was 83 kilos and i was 83 kilos 4 weeks later but I had dropped 4% body fat, so it was the muscle building that kept my weight up...

Remember muscle weights more then fat!

Also.. if you want to burn more fat, and retain/build muscle... compound exercises...

Squats, Deadlifts, jumps, lunges, pull ups etc.. and also chuck on light weight and rep the **** out of it.. your watch your body will proper speed up with burning fat!

accelerashawn

I agree with the body fat % check. Get some calipers and do some rough calculations on yourself and watch how it changes over time.

The scale is an Ahole

SezxyStef

I agree with the body fat % check. Get some calipers and do some rough calculations on yourself and watch how it changes over time.

The scale is an Ahole

I agree with the BF% but not with calipers...if you can get a dexa scan do that...but don't rely soley on that either.

At your height...your weight doesn't seem off...I am 2 inches short and weight 10lbs less and wear a size 6.

Look at all your stats...ie weight, BF%, measurments and clothing...how you feel/look in them.

You are not crazy and not doing anything wrong...

yopeeps025

In for the same old shenanigans.

LOL

FrenchMob

Ahhhh - to be young again.

RavenLibra

Keep training.. BUT definitely STOP relying on the scale to determine your success... use tangible gauges.. like go out and buy a pair of pants in a size you currently fit... then BUY the same pants in a size or two smaller... AND absolutely find a kinesiology lab or a human performance facility that is set up to test things like body composition, muscular fitness, anaerobic power etc... most Universities with Kinesiology programs offer these services for a very reasonable fee. You can get a base line on some standard metrics and decide which direction you want you fitness level to head